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Chocolate Banana Frosty Protein Shake

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proteinshake

My life is now complete! After years of having the same post workout combo (protein power mixed with water and a 1/2 of a banana), I decided it was time to mix it up a bit. After what looked like a science experiment gone horribly wrong, I came up with this delicious goodness. I found the original recipe online and made some tweaks to make it my own.

1 scoop MRM All Natural Chocolate Malt Whey Isolate

1 c. Almond Breeze Unsweetened Vanilla Almond Milk

1/2 Frozen Banana

1/4 Alcohol Free Vanilla Extract

5-6 ice cubes

Blend in your handy dandy Ninja blender and enjoy!

This shake is a perfect post workout replenisher as is, but if you would like to make it more of a meal, make these modifications to make it more filling.

Add: 1 T nut butter

Add: 2 T uncooked oats

Use: 1 frozen banana

But if you would like to jazz up this shake a bit, pick and choose what you you would like to add and make your own version.

1/2 c milk of your choice and 1/2 c cold coffee

1-2 T cocoa

1-2 T chia seeds

1 c spinach

1/4 c cottage cheese or plain greek yogurt

Healthy White Chicken Chili

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I got this amazing recipe from a client. I made it this weekend and it was a great way to warm up after a “chili” day!

 

1 tablespoon EVOO

1 1/2 cups chopped onion (I used 1 small onion cause I’m not a huge onion fan)

2 4-ounce cans chopped green chiles

1 teaspoon dried oregano

1 teaspoon ground cumin

1/8-1/4 teaspoon cayenne pepper (I used 1/4 t and it was a bit much)

2 15-ounce cans great northern beans, rinsed

1 15-ounce cans black beans, rinsed

4 cups reduced-sodium chicken broth

4 cups shredded cooked skinless turkey, or chicken

 

Heat oil in a large pot oven over medium-high heat. Add onion; cook until softened, about 5 minutes. Stir in chiles, oregano, cumin & cayenne. Cook for 5 minutes. Stir in beans and broth; bring to a simmer. Cook for 20 minutes. Add turkey (or chicken); cook for 5 minutes more. Serve.

Unwritten

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As I was running my half marathon last week, the most amazing song popped up on my ipod just when I needed it the most. I don’t remember downloading the song much less putting it on my playlist. Just when I thought I couldn’t take another step, Natasha Bedingfield’s “Unwritten” started playing in my earbuds.

I am unwritten, can’t read my mind, I’m undefined
I’m just beginning, the pen’s in my hand, ending unplanned

Staring at the blank page before you
Open up the dirty window
Let the sun illuminate the words that you could not find

Reaching for something in the distance
So close you can almost taste it
Release your inhibitions
Feel the rain on your skin
No one else can feel it for you
Only you can let it in
No one else, no one else
Can speak the words on your lips
Drench yourself in words unspoken
Live your life with arms wide open
Today is where your book begins
The rest is still unwritten

 

As I listened to the song along mile 10, I realized that at that moment and time I was in the process of writing my own book. I was mid-chapter and it was up to me how I wanted the chapter to end. Up until this point I was enjoying my race – taking in the beautiful views, focusing on my breathing and feeling the ground under my feet. But then I hit a wall (which I would later realize was because I forgot to eat my energy gel). I was allowing the pain & exhaustion to take over my mind and I was pushing the fun of the experience out. Was that how I wanted to remember the story of my first 1/2 marathon? Not really – I wanted a great story to add to my book. How I finished this race was up to me. It was MY experience to have and no one could have it for me.

As the song ended, I took a deep breath and felt it fill up my lungs.  I was going to finish this race my way – strong and proud of myself. I felt it coming on…..my second wind. I picked up my pace, felt the sun on my back and put one foot in front of the other. With each step I was writing and MAN DID I WRITE AN AWESOME STORY!!! My chapter titled “Unwritten” ended with me crossing the finish line of my first half marathon feeling energized, strong and proud of the experience that I made and wrote for myself.


The Little Engine That Could

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I’m a big fan of tooting your own horn. Seriously, how can you expect anyone to cheer for you if you’re not even on your OWN team? If you accomplish something, be proud and give yourself a pat on the back! If you want something and you are dedicated and focused enough to work hard to reach that goal, then you deserve a cheering section – even if it’s just you cheering!

So here I go – TOOT! TOOT! This weekend I accomplished a huge goal that is over a year in the making. I finished my first half marathon!!!! I, Tera “short legs” Busker, ran 13.1 miles!!!

Last spring I planned to run my first half marathon in Stillwater. I was registered, I was prepared, I felt good and then 1 week before the race I got injured and had to drop out. It was a major disappointment, but I healed and started planning for another race. Fast forward to March 2010. I was registered, prepared and packed to travel to Orlando. Florida to run my SECOND first half marathon – the Disney Princess 1/2 Marathon. 2 days before boarding the plane I was hit with the flu. Again…..really? So, I was out of another race. The first day I felt like a human again, I went online and I found THE RACE. The THIRD first half marathon that come hell or high water I WOULD RUN – The Eau Claire Half Marathon. I had trained hard, I was ready, I felt good and secretly I kept waiting for something to happen that would stop me from running, but nothing did. So, on a beautiful May morning in Eau Claire, Wisconsin I ran 13.1 scenic miles along the river and I ROCKED IT!!!! I’m not gonna lie, at one point I thought my legs would fall off, but the most amazing song popped up on my playlist (which is another great story that I will share in a later post) that gave me a 2nd wind. I finished strong by chugging up a steep hill, sprinting across the line and finishing in 2 hours, 5 minutes and 16 seconds. Again – TOOT! TOOT!

I feel incredibly blessed to have been able to run my first half marathon with a great friend and to have had my family (the best cheering section in the WHOLE world) there to cheer me on. It made of a memorable day! Prior to writing this, I signed up for my SECOND half marathon. The Uff-da (can you tell it’s a race in Wisconsin?) which will be held in 2 weeks. I can’t wait.

By the way – if anyone is reading this that also ran in Eau Claire, if you found my mind along the trail could you please return it?

10 Ways To Stay Motivated

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I often hear people say, I need to workout, but I just can’t get motivated. Even seasoned athletes experience highs and lows occasionally before getting started.

There are so many ways to motivate yourself to exercise, and I want to share some ideas that have helped me. Sure I’ve had days when I’ve struggled with exercise. Just like everyone else, there are days when I’m too tired, or have too many things scheduled to find time to exercise. With 2 full time jobs, I have a plate full of responsibilities and everything seems to require top priority. But my workout is my time for myself, so I have a secret stash of motivational jolts that keep me on the fitness trail.

1. The post-workout high. I always feel on top of the world after a good workout. I feel strong, confident and like I can accomplish anything!

2. “Me Time”. This is your special time for yourself. While many women make time to take care of others (kids, husband, other family, co-workers, boss), they often neglect taking time out for themselves. Make your “you” time a priority, and don’t break that exercise appointment.

3. The dread of feeling disappointment from not exercising. I hate the guilt, frustration and feeling like I have missed something very important when I skip my workout.

4. REWARDS!!! After every fitness milestone, I reward myself with something. It doesn’t have to be anything expensive: a book, cute shoes, a pretty new nail polish, a bouquet of flowers or my favorite – a new purse. If I am having trouble getting motivated, I remind myself that after I reach my goal I will be sporting a new purse.

5. Fitting into “new” old clothes. Remember that sexy pair of jeans that you are just dying to wear again? Remember how amazing you felt the last time you wore them? Enough said – get moving so you can wear them again!

6. Stress relief. Stressed from a long day at the office? Get out and work it off. It really helps to have this physical outlet to let go of all that tension.

7. Time for contemplation. Sometimes, I enjoy losing myself in my thoughts when I exercise. I’ve found it often helps me uncover solutions to daily problems.

8. A workout partner. Not only is it much more fun to exercise with a friend, you have a sense of responsibility to them to keep your workout appointment.

9. A coach or trainer. Worth the money, if even just for the motivation and the accountability of having to keep an appointment. Need the name of an AWESOME trainer? Let me know…I think I might know someone. LOL!

10. Keep an exercise journal. People who keep a journal of their workout routine have a far better chance of success than those who do not. The journal is your own personal checkpoint to remind you where you came from, where you are now and what your intended goal is to be.

Fitness Myths BUSTED!!!!

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MYTH: Muscle turns into fat when you stop working out.
REALITY: Muscle and fat are two completely different tissues that have different functions, so it’s physiologically impossible to turn one into the other. If you stop exercising, your muscles atrophy, so you lose the tone you worked so hard to create.  Because the muscle isn’t being worked & the tone is gone, it will look flabby. But by no means has it turned to fat.

MYTH: Lifting heavy weights make women bulk up.
REALITY: Women don’t have enough of the muscle-building hormone testosterone to get bulky, even using heavy weights. The truth is, some people will gain muscle faster than they lose fat, so they may look bigger until they shed some of the flab and reveal the slim, toned muscles underneath.

MYTH: I work out so I can eat whatever I want and not gain weight.
REALITY: Oh, if only this were true. During a moderate 60 minute workout, the average person will burn around 400-500 calories. By eating one piece of pie, you just voided out all of your hard work. Working out is only one part of being healthy and fit. You also have to keep your diet in check to keep off the pounds.

MYTH: Doing crunches will give me tight, toned abs.
REALITY: Yes – doing crunches will give you tight, toned ab muscles, but unless your body fat is low, those abs will be hidden by a layer of fat. In order to see that 6 pack, you have do your cardio to burn away that layer of fat covering up your abs and eat a very healthy, clean diet.

MYTH: Spot reduction (fat loss in only one area) is possible
REALITY: Contrary to what the infomercials suggest there is no such thing as spot reduction. Fat is lost throughout the body in a pattern dependent upon genetics, sex (hormones), and age. Overall body fat must be reduced to lose fat in any particular area. So if you’re looking to only lose weight in one area and keep it in others, it won’t happen unless you’re willing to undergo lipo.

MYTH: Skipping meals is a good way to lose weight.

REALITY: Skipping meals is actually the best way to NOT lose weight. People who skip meals tend to feel hungrier later on, and eat more than they normally would when they finally do eat. Skipping meals also makes your body think that it is starving and it will store every calorie you eat because it doesn’t know when the next meal will come.

MYTH: No Pain – No Gain!

REALITY: When working out, you should expect to have some degree of soreness a day or two afterwards, but you should never feel pain while working out. If you feel pain during exercise, you may have an injury. Feeling your muscles “work” may be uncomfortable during or after your session, but pain and extreme soreness is not normal. It’s your body’s way of telling you to ease up.

Wish in one hand and……

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Can someone PLEASE help me out…I’m really confused! Would you not show up to work for a month and still expect a paycheck? Can a person withdraw money from their empty bank account? No? I didn’t think so. You have to actually do something in order to get something, right? Then why do people expect to get fit and healthy by doing nothing? Wishing, complaining and making excuses will get you NOWHERE!!! Like my dad says, “You can wish in one hand and $hit in the other – see which on fills up first.” You have to stop making excuses why you “can’t” and start thinking of reasons why you “can”! There is not, nor will there ever be a magic pill that you can take that will give you a body like Gisele Bundchen and the athletic ability of Lance Armstrong! It takes hard work, focus and dedication to be fit and healthy! No shortcuts, no easy ways out! You have to make the commitment to eat right and exercise in order to get a healthy body. It’s not hard once you decide to make the changes necessary to reach your goals. You CAN do it – I know you can! You just have to get out there and do it!

Fitness To Go YouTube Channel

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Fitness To Go now has a YouTube Channel!


Looking for new, fun and exciting exercises to do? Check out Fitness To Go’s YouTube Channel.  In each video clip, I personally demonstrate exercises and show you how to do them safely and effectively with PERFECT form. Exercises will be added every week to keep you challenged and motivated on your own fitness journey. I might even sneak in a few funny ones to work those ab muscles!

I hope you enjoy the clips and if you have any exercise suggestions, please feel free to give me a shout. I want to help in any way I can & I’m always looking for a good reason to play with my new Flip. LOL!

Get Fit Clothing & Accessories

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Fitness To Go now has “Get Fit” Clothing and Accessories available through Spreadshirt.com!

Just because you work hard in the gym, doesn’t mean your clothes  have to look the part. You’re fit, your fabulous and you should look as great as you feel! Ditch the ratty sweatpants and ripped tee’s and step into some cute and fun workout clothes.

Fitness To Go now has a line of cute and fun fitness clothes and accessories available through SpreadShirt.com. “Get Fit” is all about spreading the Fitness To Go love and feeling as good as you look when working out. I personally have all of the items and I LOVE each and every one of them. Check out the Fitness To Go Store and take a look at the items. I hope you like them as much as I do.

Getting Fit with SmashFit

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Fitness To Go has joined up with SmashFit.com. Smash Fit, owned by Heather Frey, is a one of a kind personal training website that uniquely matches clients with trainers. What makes Smash Fit exclusive is the site’s unique matching capability. The idea is to match the client with their ideal trainer, and to match the trainer, with the ideal client. Both client and trainer will get to specify their preferences so when a match is made, they’ve basically screened each other! In other words, a Smash Fit!

This week I (Fitness To Go) have been chosen to be the FIRST female featured trainer along with the FIRST male featured trainer  Richard Burgunder. This is an ENORMOUS honor and I feel incredibly blessed to be a part of the Smash Fit Team. Head on over to the Smash Fit website and check out my profile.

GET FIT, GET HEALTHY, GET MOVING!

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