Category Archives: Uncategorized

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!

 

Smokin’ Shoulders Workout

smokin' shoulders

This is a great workout that will sculpt your shoulders, while also toning the glutes, legs and core – AND burn a bunch of calories! UNLESS….

This workout will be extremely effective UNLESS you rest between sets and rounds. The goal for this workout is to try to keep going, back to back, through the whole workout. Turn up the effort even more by turning up the weight. For the best results, I recommend timing yourself for the whole workout. Then repeat the workout next week, and time yourself again. Compare your times to hold yourself accountable and push yourself into one effective conditioning, body-toning zone!

CLICK ON THE LINKS BELOW TO SEE VIDEO DEMONSTRATION:

10 Push-presses
10 Thrusters
10 Dumbbell Lateral Raise
10 2-Count Mountain Climber

Repeat 5 Times

Best One-of-a-Kind Christmas Gift for Fitness

FitFluential LLC compensated me for this post. All thoughts and opinions are my own.

ReeboksI love fashion. I may not always be the most “fashionable”, but I love to “play” with style. Since there are not a lot of accessories you can wear while working out, (I mean, it’s not like you can wear bangle bracelets, chunky necklaces and chandelier earrings), you’re somewhat limited to the actual clothes you have to wear to get your sweat on.

For instance, I have to wear socks, so they might as well be fun! I have to wear tennis shoes, so they might as well be colorful. I often have to put my hair up in a ponytail, so why not wear pigtails with matching rubber bands? Why not, right?

FUN SOCKS

I wear workout clothes for a living. After years of wearing black and grey, I was super excited about all the pretty color that entered into the fitness world. Then I discovered cute tennis shoes that didn’t look like bulky tennis shoes. Slowly, but surely, I started wearing more tennis shoes with everyday clothing – because shoes were so much cuter than ever before. Since I have so many flashy colored Reeboks, I was ready to get a more neutral pair for every day use – in or out of the gym. I have have very little that matches grey, and NOTHING that matches blue, so I thought I’d try designing my next pair of shoes!  Here are some of my custom Nano 2.0s (my favorite in and out of the gym tenny!). Now I’m just trying to figure out which one to buy – OR should I try a new color combo?

Which one do you like best?  

Pink & Grey Skulls

grey and pink nano 2.0

Grey & Green Tape

Grey & Green Nanos

Patriotic Skulls

Customized Nano 2.0

Girly Blue Camo

Blue Camo Nano 2.0

Blue and Red Tape

nano 2.0 blue and red tape

Navy Nanos (you can even customize the text on the shoe!)

NAVY REEBOK NANO 2.0S

Here is a pair Steve designed earlier this year!

custom nano 2.0 nanos2

 

15 Different Styles – Endless Colors, Patterns, Fabrics, & Options

Your Pumps

Boost Your Workout With This 2-Minute Blitz

If you feel like you need a little oomph in your workouts, or maybe you just want to work on your conditioning. The 2-Minute Blitz is a perfect quick circuit to put in your existing routine.

The Blitz is only made up of 4 simple, but intense, exercises. The idea is to go as fast as you can for 10 seconds for each exercise, and repeat the circuit 3 times through (without rest) for 2 minutes. It will really get your heart rate going, and take your workout to another level. Give it a try!

Click on the exercise for video instruction: Burpee, Push-ups, Big Axe Jacks (minus the football stomps in this video) and Mountain Climbers.

2-minute blitz

The New Nano Speed – The Perfect Cross-Trainer

Reebok Nano Speed

If you are looking for a running shoe that is also a great cross-training shoe (perfect for blitzes like this one, and weight training), Reebok just came out with a new cross training shoe, called the Nano Speed – a part of their new CrossFit Speed Collection.

The Nano Speed has some of the same technology as the Nano 2.0 and Nano 3.0, but it made for longer runs. So, if you want to do a run, as well as hit the gym, this maybe just what you are looking for!

Reebok says, “There are plenty of running shoes that you can do CrossFit in, but we made the FIRST CrossFit shoe that you can run in.” You don’t have to do CrossFit to enjoy this shoe – anyone who lifts weights, does boot camps or sports conditioning will enjoy having a great cross-training shoe.

The CrossFit Nano Speed Is:

  • Lightweight (lighter is better!)
  • Durable (because we want shoes to last)
  • Greater traction (great for box jumps)
  • flexibility (mountain climbers)
  • Protects for feet for impact (plyos)
  • Rope Guard (for climbing rope)
  • 3mm heel to toe drop (for a natural feel)

Here is a video that talks about their entire Speed Collection, including their new Nano Speeds.

FitFluential LLC compensated me for this post. All thoughts and opinions are my own.

Drop-It-Like-It’s-Hot Butt Workout

buttHere is one of my favorite butt circuits! Give it a try and let me know what you think! Want to add even more punch? Do a heavy lift for thrusters and take things up a few notches. Either way, you will DEFINITELY feel this in your bottom!! AND, if you do it 1-2 weeks, you will surely see (and feel) a difference too!

10 Thrusters
10 Cursties (Left Leg)
10 Knee Repeaters (Left Leg)
10 Stomps (Left Leg)

Follow along with me in the video and then repeat 2 more times!

Try more insane workouts for 14 Days Free!

Join LiveExercise & watch workouts on Roku and online. Try 14 Days Free!

Are you a Blogger? Become a LiveExercise affiliate.

My Pink & Yellow Outfit:

Reebok RealFlex Shoes
Reebok CrossFit Board Shorts
DA Active Top
Target Pink Tall Socks

The Kick-My-Butt Boot Camp Workout

Bonnie PfiesterIf I was prideful, I would keep this video under lock and key, and never EVER let this workout get out. HOWEVER, I believe it’s super important to share because I believe too many people think that fitness professionals are a little super human. While there are a few true fitness freaks out there – I am most definitely NOT one of them!! And this video is a perfect example!

I have my strengths and weaknesses just like anyone else. I am strong, but my cardio….not so much! ha! After rehabbing my ankle, I’m having to get my cardio back up and these type of workouts really expose just how much more work I need.

This was one of the most brutal workouts I ever have done.  The wall-up bear crawl push up suicide absolutely KILLED me!! Honestly, I don’t care to EVER see that workout EVER again!!

If you try this , I challenge you NOT to push pause. NOT to take rest breaks or skip a few reps. Try to do it to the MAX! If you promise to do that, then you absolutely have all the right to LAUGH at me!! OMG! Honestly, I’m still laughing at my own self! HAHA!

45-Minute Boot Camp Workout on LiveExercise

Wall-Up Bear Crawl Push Up Suicide

10 Wall Ups
Bear Crawl Out
10 Push Ups
Bear Crawl Back
Repeat circuit doing 9 reps each, then 8,7,6…and all the way down to 1 (which doesn’t come soon enough, let me tell ya!!)

Try more insane workouts for 14 Days Free!

Become a LiveExercise affiliate.

liveexercise

The Power of Your Reaction

impossible“The weight is too heavy”
You can give up, or you can keep on trying to lift it until you get stronger.

“I can’t run”
It’s not like everyone can just start running 3 miles, but you can run something. Run for 1 minute, walk for 2. Run until you can’t catch your breath, and walk until you catch it again. See, you CAN run.

“I hate cardio”
Everyone hates stuff they aren’t good at, but the only way to get better is with practice. If you hate something, you probably stink at it – and that’s all the more reason you need to do it more.

“I failed.”
Everyone fails, not everyone keeps trying. The good news is there is no limit to how many times you can keep starting over.

It's not what happens, but your reaction to what happensWhether we are talking about life or talking about fitness, we will all face difficulties. It’s not the difficulty that shapes our future, it’s our response to it. The only difference between someone who fails and someone who succeeds is how they respond to failure because EVERYONE fails.

We fail every day. We fail small, we fail big. No matter the size of our failure, our response can be to give up or persevere. We get mad – or we can get stronger. Anger will not improve anything. Tears will not help. Quitting is an escape. Giving up only masks our weakness so we don’t have to face it every day.

No matter who cuts you off in traffic, no matter how hard your trainer pushes you, no matter how hungry you get if you’re dieting, and no matter how much you doubt if you can succeed, decide today how you plan to react for success – because it’s not what happens to you, but your reaction to what happens to you, that matters most.

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