Fitness Coach

Fitness Coach
Living the Fit Life!!

Thursday, November 3, 2011

Turkey Meatloaf Muffins

For the past 2-3 months I've had grilled chicken, ground turkey, fish & steak. This is a great addition to a healthy lean protein with a lot of flavor and nutrition!! Thank you Melanie for the recipe!!

  • 2lb's lean turkey ( 1lb 99% fat free & 1lb 97%)
  • 1 large zucchini (shredded)
  • 1 onion
  • 4 garlic cloves
  • 12-15 sundried tomates
Puree onion, garlic & sundried tomatoes in food processor. Add to meat, zucchini, add salt/pepper & italian seasoning. Add 1/2 c liquid egg whites & 1/2 c ground flax seed. Combine and bake in muffin tins.
Tomatoe Topping:
  • 1 pkg cherry tomatoes
  • 5 garlic cloves
  • olive oil
  • balsamic vinegar
  • salt/pepper
Combine and roast 500 for 15 minutes. Puree in food processor. Spoon into bottom of muffin cups and put meat mixture on top. After baking turn over onto foil lined pan.
Bake at 350 for 40-45 minutes
Enjoy for days!!!

Wednesday, October 5, 2011

Preparing for Border States, October 29,2011

As I prep for my 3rd Figure Competition I get more excited to see changes in my physique. At 49 I am in the best shape of my life! I just wish I had more fat & collagen in my face!!!


I jumped into the training/competion prep last year and did the unusual~built muscle and lost bodyfat. I started out at 109 with 16%bodyfat in April of 2010 and  competed at about 102 with 9% bodyfat!!

I felt great and got first in my class in the open!! Although I won; I did some things right and some not so right. My condition was great, very lean; but i also dehydrated too much...too much separation.

Always trying to improve I set new goals and worked on building my quads, hamstrings and glutes over the next few months. I'm very busy with teaching Spin, Bootcamp and training so I'm not too concerned with how much I weigh but more about the 'look'!!

I prepared for another competiton in May of 2011. I was told to come in a bit softer and not so lean. I was fuller, but my condition was a bit off. Not lean enough and fully hydrated. I didn't have a coach to evaluate me along the way. I learned a lot. I knew I needed an expert to help me with posing and the proper macro nutrients, water and supplements!!
I hired Damian Segovia from Arizona Pro Physiques on a family vaction in AZ in July, 2011.  He coach's Felicia Romero and many other top level competitors.
He is black & white. Follow the plan, don't deviate!! I like that. If I've improved then tell me. If I'm off track then call me out!!
I flew to AZ last weekend to work on posing and training! It was well worth the flight!!
He helped me to perfect the challenging back pose!! I've got 24 days till showtime!!! :)

Saturday, October 1, 2011

Fluffy Pumpkin Protein Pancakes!

This recipe inspired by fitness friends Electra & Ashleigh!! I love these any time of day!!
Preheat Griddle; I use cast iron
1 C 100% liquid egg whites ( Egg Whites International~link on my blog~they deliver!!!)
Organic Sweet Potato Puree (can) optional
1 scoop Protein powder (Vi-Shape sweet cream~bodybyvi)
Splash liquid vanilla or Vanilla cream liquid stevia
Dash Cinnamon
1/3c rolled oats (grind in cuisinart or blender)

Whip egg whites in stand mixer on high till stiff and fluffy.

Add Vi-Shape Sweet Cream Protein Powder

Add cinnamon & Vanilla or Vanilla creme liquid stevia & oats

Add 100% Sweet Potato Puree

Keep mixing until combined

Drop onto hot griddle, flip.

Cook until browned on both sides.

You can add berries or add sliced banana when their cooking on one side or on top!!!

~I use Walden Farms Syrup~

Sunday, August 21, 2011

Baked Ground Chicken/Turkey Burgers

by Jamie Ambler

Tired of grilled or baked chicken? Try these healthy burgers!! Wrap them in lettuce, put them in a salad or warm up and top with hot sauce!!

This recipe comes from Kris Pitcher: I modified it a bit (originally from Jamie Eason)


½ tsp   Cumin
½ tsp   Thyme ground
2 tsp    Dry Yellow Mustard
2 tsp    Black Pepper
2 tsp    McCormicks Chipotle Pepper or Mrs. Dash
1 tsp    Kosher Salt
1 Cup Quick cooking oatmeal
2 tbsp Fresh garlic
1          small onion finely chopped or dried onion
2          Stalks Celery
3          Egg Whites
1- 1 1/4 lb Ground Chicken (not cooked but drained of excess juice)
1- 1 1/4 lb Ground Turkey 
Mix all dry ingredients in large bowl including the Oatmeal.  Add the garlic, onions, celery and mix again.   Finally add the ground meat .  Mix with hands until all meat has the spices and veggies mixed in. Add Egg Whites.
Make patties; I used a plastic burger maker to make them uniform in size.
Place parchment paper on a cookie sheet with lip.
375 degrees F
40 Minutes

Saturday, August 13, 2011

Asian Grilled Salmon

This is a simple delicious Salmon recipe that you can enjoy year round!!

1 fresh salmon, boned but skin on (about 3 lb's)
For the marinade
6T olive oil
3T soy sauce
2T dijon mustard
1/2 tsp minced garlic
Whisk together

Start BBQ
Cut salmon crosswise
Drizzle 1/2 marinade on salmon, let sit for 10 minutes
Grill 4-5 min skin side down, then 4-5 min on other side
Transfer to a plate, spoon reserve marinade on fish.
Allow the fish to rest for 10 min.
Enjoy!! I had it with grilled yellow squash!!

Tuesday, March 22, 2011

High Intensity Interval Training

Why do Interval Training?
Interval Training increases total Work performed at higher
intensity resulting in:

  • Faster improvement in VO2 Max
  • Greater adaptation of Type II Muscle Fibers
  • Increased Lactate &Ventilatory Thresholds
  • Increased Weight Loss
Intervals increase weight Loss by:
  • Increasing Total Calorie Expenditure During & After the Workout
          -Excess Post-Exercise Oxygen Consumption (E.P.O.C.)
  • Increasing Fat Utilization both During and After Exercise
What is EPOC?
Excess Post-exercise Oxygen Consumption

  • O2 Consumption Necessary to Return to the Pre-Exercise Physiological Resting State
  1. Replacing oxygen stores
  2. Phosphagen (ATP-PC) resynthesis
  3. Lactate removal
  4. The increased ventilation, blood circulation and body temperature above pre-exercise levels
Keys to Enhancing EPOC
  • Studies show that EPOC is dependent on both the intensity and duration of exercise
  • Current research indicates that >75% VO2 AND >30 minutes duration is required for significant EPOC
Burn More Belly Fat!
  • Yes! H.I.I.T. found to reduce visceral and subcutaneous Ab Fat
  • 'Working out at low intensity burns more fat'
  • 'If I work out a high level of intensity I'll burn off my muscle mass.'
Will High Intensity Intervals REALLY Make me Lose Muscle Mass?
  • Proper rest, proper hydration & proper nutrition are the key to not losing muscle.
  • Without all 3 of these components, cortisol levels may rise, resulting in increased belly fat, decreased muscularity
Post-Workout/Recovery Meals
  • Immediately (ideally within 45 minutes) post-workout
  • Goals are to:
  1. Stop protein breakdown
  2. Start protein resynthesis
  3. Replenish glycogen stores
What should you eat?
  • Fast Acting Protein & Carbohydrate ASAP
  • Optimal window for glycogen repletion is 15 to 60 minutes following your workout
  • Ideal ratio: 1 gram protein : 2-3 grams simple carbs (depending on intensity)
  • minumum protein 20-25 grams

Wednesday, February 16, 2011

Spicy Dry Rub~Chicken/Fish/Shrimp/Beef

  • 1 T kosher Salt
  • 1 1/2 T gr. pepper
  • 2 T garlic powder
  • 1 1/2 T dried oregano
  • 2 t celery seeds
  • 6 T hot paprika
  • 6 T chili powder