Category Archives: Uncategorized

2 Healthy Broccoli & Chicken Salads

I love making cold salads so I can eat healthy on the go, without the need of a microwave. Since I’m trying to limit carbs and boost protein, I decided to add chicken to some traditional salads. Here are 2 broccoli salads I made this week.

Thai Chicken & Broccoli Salad

broccoli and chicken salad3 cups shredded chicken
1/2 pound chopped broccoli
1/4 cup peanut butter
1/4 cup water
1 tablespoon olive oil
1/4 cup PB2 (powdered peanut butter)
1 cup chopped cilantro leaves
2 tablespoons lime juice
2 teaspoons freshly crushed ginger
2 tablespoons soy sauce

Mix all the ingredients (except the chicken and broccoli) together in a pan over a stove until it is blended nicely. Pour the sauce over the broccoli and shredded chicken and toss until mixture is covered completely.

Approximate calories per serving: 166 calories/1 cup
Approximate # of servings: 9 servings
Profile gms: 17g protein, 11g carbs, 5g fats.
Profile %: 43% – 28% – 29%

Sweet Broccoli & Chicken Salad

broccoli and chicken salad2 cups shredded chicken
1/2 pound of chopped broccoli
1/2 cup Turkey Bacon Crumbles
1/3 cup Slivered almonds
1/2 cup low-fat mayo
1/2 cup regular mayo
3 tablespoons white wine vinegar
2 tablespoons sweetner
1/2 cup craisins or raisins

Approximate calories (depending on brands, etc): 208 calories for 1 cup
Approximate # of servings: 8-9 servings

Profile gm: 13g protein, 14g carbs, 11g fat
Profile %: 26% –  28% – 47%

Just a “Regular” Guy Trying Probiotics

Bonnie Pfiester:

Ever wondered what probiotics do, etc? Steve just got to try Florastor probiotics out. Here’s what he learned…

Originally posted on pFIT pFUN:

The following post is sponsored by FitFluential LLC on behalf of Mass Suit.

health nut

I am definitely one of those people who wouldn’t be caught dead worrying about gluten free potato chips or even msg.  I know, that’s awful but true.  I do care about my health and feeling good but I am a “big picture” kind of guy.  I laugh at people that obsess about only eating organic food but continue to be 30 pounds overweight and have a resting heart rate of 80 bpms. What’s the point in eating perfectly healthy, but suffering from being obese and out of shape? I call that majoring in the minors – when you focus on the small stuff and miss the big stuff. However, I do believe the small stuff matters, if you are adding to an already healthy lifestyle.

florastor

I’ve always been curious about probiotics.  I’ve shied away from the topic…

View original 586 more words

Show Up Anyway

show upIf you base whether you should go to the gym or not on how you feel, you may never show up. We all get tired. We all run out of time everyday and are super busy. We all get sore and we all get sick of working so stinking hard.

Fitness is a habit. You can be in the habit of going home after work, or going to the gym. You can be in the habit of eating your stress away or running it away. You can be in the habit of picking up a beer when you’re ticked off, or picking up a weight.

Most of what we do is simply a habit. It’s our first response we’ve trained ourself to do – and that can change.

Make a commitment now to change your habits. Make a commitment now to show up no matter how you feel or what you think. Because you don’t do it for how you feel BEFORE your workout, you do it for how you will feel AFTER your workout.

 

Fitness Motivation: Are You Pitiful or Powerful?

pitiful or powerfulHave you been doing a lot of complaining lately? Have you been griping about how fat you feel or how much you hate “dieting”? Have you been reciting how you’ve been wronged or how tough things have been lately? Then prepare for big changes!! Your circumstance may not be your problem, you may just need a little attitude adjustment so you can get your power back!

Brace yourself! This one might just hit you between the eyes, but if you can take the punches, you’ll finish a champ! ;)

We all go through things in life that cause us to want to go on a “pity party”. We’ve all been wronged, we all experience tough times, we fail, and we get beat down at times. It’s not how many times we fail, or bad we are beat down, that matters most. It’s how long we decide to STAY DOWN that really has the most affect on our life.

Success requires taking control – taking the power back! This also means taking responsibility for your own actions, no matter what happened in the past or why things are hard for you now.

Sadly, we often enjoy swimming in the pity-party pool for a while. Sometimes we waller around in our sorrows for weeks, sometimes for years. I am not sure why we do this to ourselves, but we ALL are tempted to do it. Unfortunately, in the fitness world, you can’t become very successful if you remain in self-pity and point the finger at everyone (and everything) else. Like Joyce Meyer says, “You can by pitiful or you can be powerful, but you can’t be both”.

Success requires taking control – taking the power back! This also means taking responsibility for your own actions, no matter what happened in the past or why things are hard for you now.

Pitiful People Point to Problems, Not Solutions

blamegameFor instance, you can easily blame your parents for feeding you unhealthy food and not teaching you how to eat healthy. You can blame your body for breaking down and getting old. You can blame your old boss for firing you and causing you to go into depression, which might have started your weight gain. You can blame your husband for eating whatever he wants without gaining a pound, and keeping junk food in the house. You can blame your finances for not being able to afford healthy food. You can choose to use any of these excuses and take the PITIFUL route, OR you can choose to be POWERFUL instead.

Pitiful vs Powerful

Check out Webster’s synonyms and antonyms for of PITIFUL. 

weak vs strengthSynonyms: contemptible, despicable, miserable, pathetic, pitiable, sad, sorry, wretched
Antonyms: decent, presentable, respectable

Now look at how Webster’s defines POWERFUL.

Synonyms: heavy-duty, influential, mighty, potent, important, puissant, significant, strong
Antonyms: helpless, impotent, insignificant, little, powerless, unimportant, weak

Why in the WORLD would we ever be OK with being in a pitiful (miserable, pathetic, sad, sorry) state and not do everything we CAN to be “influential, might, important, significant and strong”? Every minute you are choosing NOT to be powerful, you are choosing to stay pitiful. It’s a choice, it’s not a result of something. We either are remaining or changing.

Powerful People Plan and Prepare to Change

powerfulPower requires ACTION. Powerful people take control. They strategically plan to change their circumstances if they can. They don’t blame others, they take responsibility for what they CAN do. They FIGHT for what they want. They CHASE their dreams.

Decide TODAY to stop being pitiful. STOP feeling sorry for yourself. STOP feeling like it’s unfair that weight loss is hard. STOP focusing on the unhealthy foods you will have to eat less of. STOP being jealous of your skinny friends who don’t appear to work as hard as you. STOP making excuses. …and START taking control. START acting powerful. START doing what you can to make a life-long change. START becoming a new you today!

If you want to BE powerful, you need to start acting like it!

Don’t forget to subscribe for more fitness tips, workouts and motivation!

Extreme 1-Minute Workout Challenge & Suicide Drill

Extreme 1-Minute Challenge Workout

Type of workout: 1 Minute of cardio, followed by a strength move.
Tools: You can use dumbbells or barbells – or even 2 jugs of water! I used 25lb dumbbells for snatches and a barb (40lbs) for my clean, squats & presses. I also used a band for pull downs & Steve did pull ups (so you’d need a pull up bar or a resistance band).
Instructions: This is why it’s called a challenge. We are challenging you to complete a certain number of reps of each cardio move with in a minute. Whatever reps you are short, you will add to the next strength move, but you’ll never do less than 10 reps. So, if you finish 15 reps short, you will do 15 reps of the strength workout. If you finish 5 short, you will do the 10 rep minimum. If you are 20 short, you will do 20 reps of the strength move. Got it? Good! Follow us in the video !

Squats – 1 Minute to do 75
Weighted Squats - 10 Reps Minimum (plus # of reps you didn’t complete above)

Burpees – 1 Minute to do 30
Clean Squat Press - 10 Reps (plus # of reps you didn’t complete above)

Jump Rope - 1 Minute to do 45 Dubs or 85 Regular
Thrusters - 10 Reps (plus # of reps you didn’t complete above)

Tuck Jumps – 1 Minute of 45
Snatches – 10 Reps (plus # of reps you didn’t complete above)

2-Count Mountain Climbers – 1 Minute to do 75 (150 singles)
Sit Ups – 10 Reps (plus # of reps you didn’t complete above)

Extreme Jump & Pull Suicide 

20 Double Unders or Tuck Jumps
20 Pull Ups (or Pull Downs)

Then repeat it doing 18 reps each. Then 16, then 14, 12, 10…all the way down to 2. Minimal rest (just enough to catch your breath). Rest when you are done! :)

Here is this week’s show! Get ready to sweat!

 

Searching for Fitness Tips? Beware!

diet tipsAre you constantly looking for all the best tips, information and advice. If so, beware of falling into the trap of reading tips and advice, and your knowledge stopping there. To truly transform your life, you need to become a student of fitness - study, learn and apply. Here’s what I mean…

In today’s world, we want quick fixes, fast answers, a short word of advice or small tip to help us get through the day. We want our trainer to motivate us to workout, we want our preacher to give us an inspiring word to make us want to live better and we want someone to just tell us what to eat so we can lose weight. Basically, we want everyone else to do the hard work – the studying, the thinking, the troubleshooting…and pass along the results of their labor to us.

However, even the best advice is worthless if it isn’t fully understood or being applied. Being told what to do in the gym isn’t going to make you any more fit than going to church once a week isn’t going to make you spiritual. These tidbits of information are to SPARK an interest in you to dig more, to study more, to learn more and to put what you have learned into practice. When you only get the tip, you are only getting part of the story. The tip should be the START of a journey, not the end-all be-all.

I try really hard to put short bits of information out there for everyone to enjoy, BUT there are some exceptions and more information than I can squeeze in a short blog or motivational mantra. The goal is to spark something in you to want to learn more.

“I have been in an academic setting my entire life, I have been obsessed with weight loss reality TV shows since they existed, and I have read magazine article after article on diet and nutrition for weight loss because I knew I deserved more than to be fat and unhealthy my entire life. But when your sister shared your book with me, I read it cover to cover in one sitting and my life was changed forever.” Jenny

Why was her life changed? It wasn’t because she bought my ebook. Because she UNDERSTOOD the text and APPLIED IT. It’s really that simple. AND, she didn’t apply PARTS of it, she applied it ALL – and she lost 70lbs!

JenVenn_unhealthy_2000 JenVenn_healthybike_May2012We need to become more knowledgeable if we want to make better choices. We can’t rely on rules, a list of approved foods or tips to get us by in life. We need to understand they WHY behind it all. It’s in understanding WHY that we are much more motivated to DO.

Let me encourage you! Today, Joyce Meyer said we aren’t supposed to just read the Word, that we are supposed to STUDY the Word. Look at what the word “READ” actually means:

  • to look at and comprehend the meaning of…
  • inspect and record…
  • to have such knowledge of (a language) as to be able to understand things written in it

studyingI believe this is how we are to treat ANYthing that is important to us and has the potential to improve our life. We can’t rely on tips or CliffsNotes to help us make the best decisions in life. We must read (study), take notes, practice what we have learned, troubleshoot, experiment, learn from our mistakes and re-test yourself (try and try again).

Isn’t it time you make a commitment to STUDYING the important things in life? Parenting, Health & Fitness, God, Marriage & Career Skills – THESE are worth studying and will pay off big-time!

Stop looking for people to spoon-feed you fitness tips or religious inspiration. Let’s go deeper!

GREEN FOR GOOD LUCK: 25 Low-Cal Low-Glycemic Greens

25 Greens to get u leanIf you want to eat healthy, and store less fat, start eating more low-glycemic foods. Foods that have a higher glycemic index (like potatoes, rice and corn) increase your blood sugar, and are higher in calories too. High-glycemic foods don’t tend to last as long in our system, therefore have a chance of being stored as fat quicker. A lower-glycemic food will stay in your system longer so you have more chance of burning it up, and using it for energy. Low-glycemic foods will also help you keep your blood sugar more stable, which means a nice steady flow of lasting energy. All in all, low-glycemic foods have a lot of perks – especially for weight loss!

(Read this article to learn more about the Glycemic Index by the Mayo Clinic.)

Tip: Choose lower-glycemic foods for snacks and dinner (since you want to keep calories low for snacks and you don’t need a lot of calories (energy) to sleep). Eat high-glycemic carbs during the morning or middle of the day (so you have a chance to use that blood sugar for working, working out and staying active).

Low-Calorie Low-Glycemic Greens 

Try adding these greens to your grocery list and daily menu.

  1. Green veggiesArugula  (salad greens)
  2. Asparagus
  3. Bean sprouts
  4. Broccoli
  5. Brussels sprouts
  6. Cabbage
  7. Celery
  8. Chicory (salad greens)
  9. Cucumber
  10. Endive (salad greens)
  11. Escarole (salad greens)
  12. Green Beans
  13. Green Onions
  14. Greens (collard, kale, mustard, turnip)
  15. Iceberg lettuce
  16. Kohlrabi
  17. Okra
  18. Pea pods
  19. Peppers (green)
  20. Romaine
  21. Spinach
  22. Sugar snap peas
  23. Swiss chard
  24. Watercress (salad greens)
  25. Zucchini

High Glycemic Index Vegetables (over 60)  LIMIT THESE

  • artichokes
  • carrot
  • corn
  • dried beans
  • lima beans
  • oyster plant
  • parsnips
  • potato
  • squash
  • sweet potato
  • yam

HIIT Treadmill Workout & Reebok ZQuick Give-A-Way

reebok zquick

The following post is sponsored by FitFluential LLC on behalf of Reebok.

Reebok is giving away a pair of Reebok ZQuick “Unnaturally Quick” running (and cross-training) shoes to one luck winner from MY blog!! WOOOOO HOOOOO!

It’s easy as 1, 2, 3!

  1. Subscribe to my blog
  2. Share this blog
  3. Comment below!

Contest deadline: Sunday night at midnight.  I’ll announce the winner next week right here at PFITblog.com!! (More on Zquick below!)

Reebok ZQuick

HIIT CARDIO FAT KILLER

Want to put your ZQuicks to the test? Try this HIIT cardio workout, packed with power sprints and hills that requires you to dig in and dig deep. The suggested speed, incline and rest is based on our clients. This is actually one of the cardio workouts used in our Bikini Boot Camp at Max Fitness Club, and the same cardio workout Steve Pfiester puts his competitors through. Trust me! It works! It melts fat and tones muscle in one killer workout.

Adjust as needed, but try to push yourself. Repeat the 5-minute circuit as many times as you would like. Keep track of your progress and watch you get stronger and stronger the more you do it!

HIIT Cardio Workout

MORE ON THE ZQUICK (Awesome videos!)

The ZQuick is all about the amazing grip of the Z-rated tread.

The science behind Reebok ZQuick: Why the ZQuick is so Quick

Learn more about Reebok ZQuick (Cost: Only $84.99!!)

Read my full review on the Reebok ZQuick.

How the winner is chosen: I use a random counter software that picks the winner.

Tangy Chicken Tortilla Soup

chicken tortilla soupWhen I want to enjoy a hot meal, but I don’t want a lot of whole food in my stomach, I go the soup route. The fluid fills me up, without putting a lot of whole food through my stomach. As a result, I eat fewer calories and my stomach flattens out. I headed to the kitchen, looked to see what I had and started creating. Here’s basically what I came up with.

Please note: I didn’t measure as I went. I was just shaking, dumping and stirring stuff in, using what I had in the pantry and doing what I do best – make stuff up as I go along. I tried to guestimate what I did after I realized I probably should share what was brewing – especially since it was SO yummy and only 107 calories a cup, 8.5gm protein, 15.6 carbs and 1.2g fat! :)  Feel free to adjust the seasonings, water and lemon juice to fit your tastes. As for the 2 cans of soup. I often use a can of soup as a base for my pot-luck soups. You can use pretty much any vegetable soup as a base, or skip it altogether and just add more seasoning, diced tomatoes, bullion or powdered soup mix. :)

Tangy Chicken Tortilla Soup Recipe

DIET TIP: Scan food as you cook to track calories in your LoseIt app. Remember to adjust serving size to match the ENTIRE can or food product. 

4 Chicken Breast pulled (boiled in lemon or lime juice, water, salt and seasonings)
(1-2 Cups of the broth from that soup can be used for the base)
1 1/2 Cup Yellow Corn (limit corn to limit calories)
1 Can Chicken Tortilla Soup
1 Can of Vegetable Beef Soup (that’s just what I happened to have)
3-4 Cans Water (depending on desired thickness)
2 Cans of  Black Beans (dieters use 1 can)
1 Can of Diced Tomatoes
1 Can of Dices Green Chiles
1 Cup Yellow Rice (optional)
3 Tbsp Cumin
1 Tbsp Chili Powder
1/3 Cup Lime or lemon Juice
1/3 Cup Sonny’s Sweet BBQ Sauce  (optional – gives a chipotle taste)
1 1/1 tsp Splenda or Stevia
Fresh Cilantro (to taste)
A few shakes of Red Pepper
Salt to taste

Should Make Approximately 23 1/2 Cups

Boil the chicken until the chicken falls apart. Chop it up, pull it apart and combine it with all other ingredients in a huge pot. Bring it to a boil and then let it simmer for a couple of hours. The longer it stews, the more flavor the chicken and veggies will have. Don’t do final tasting until it has cooked for a while. The taste of the broth will change as it adopts the flavors of the tomatoes, chicken, corn, black beans and green chiles. Once it has had a chance to simmer for a while, then you can determine if it needs more lemon or lime juice, or seasonings.

After I finished cooking it, I measured out (one cup at a time) into a tupperware container to find out how many cups it made. Add more chicken to increase protein, or decrease corn and beans to decrease carbs. You can add sliced avocado on top as a garnish if you want to increase fats. The key is finding out what your diet needs and making adjustments to fit your needs.

lose it pie graph

One cup makes a great snack. 1.5-2 cups is a filling meal!

Beef up the meal and protein by combining 1 cup of soup with 3 oz side of chicken for a 277 calories, 31g protein, 27gm carbs and 5g fat. (pie graph above shows the breakdown of nutrients)

DIET TIP: LOWER CALORIES EVEN MORE

Use 1 can of black beans (instead of 2), 3/4 cup of corn (instead of 1 1/2 cup) and no rice (instead of 1 cup), and you’ll reduce your calories to 78 calories per cup. (29 calories less – lower carb). Add broccoli to add more fiber and consistency with fewer calories.

 

LiveX Blitz: Tone Your Thighs, Glutes, Hamstrings & Core

Work your thighs, butt, hamstrings and core in this killer lower body blitz with Steve Pfiester!

This is one of the segments from last week’s Lower Body Blitz on LiveXFit at LiveExercise.com. LiveXFit mixes it up, using various equipment – from gallons of water to free weights and kettlebells. No matter what tools you have, you can get a great workout on LiveXFit!

The Workout:
10 Clean & Squats
10 Straight Leg Deadlifts
10 Stomps (Left)
10 Stomps (Right)
Repeat 3 – 5 Times with little to no rest between exercises and rounds.

Add it to your workout, or just do it alone. Try more LiveXFit workouts for 14 days FREE!

 

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