Saturday, November 27, 2010
Sunday, November 21, 2010
Parmesan Chicken Recipe!
I hope you enjoyed the weekend and the snow if you were lucky enough to have it!
New Image News!
Just some quick reminders of the classes we have for bootcamp;
M/W/F 6:15am bootcamp at Topaz Park,
M/W/F 5:15pm and 6pm bootcamp at Beckiwth.
T/T 5:30pm Westshore Camp at Ruth King School.
T/T 5:15pm Topaz Park bootcamp.
New Image Workout!
20's - do 20 pushups, situps, squats, and lunges. Repeat 4-6x.You can add a run of 100meters between each set for extra cardio burn.
New Image Recipes!
Parmesan Chicken:
1/2 cup Melted Butter
1 tsp Worchestershire Sauce
1/2 tsp garlic powder
1 cup dry bread crumbs
1 cup parmesan cheese
2 tbsp dried parsley
4 Chicken Breasts
1.Combine the butter, WC sauce and garlic powder in a bowl.
2.Combine the Bread Crumbs, Parmesan and parsley in a 2nd bowl
3. Dip the chicken in the sauce mixture then the crumb mixture.
4. Lay on a baking pan and cook for about 25-30 mins at 350degree!
Enjoy the recipe as it is a great way to spice up that boring chicken!
New Image News!
Just some quick reminders of the classes we have for bootcamp;
M/W/F 6:15am bootcamp at Topaz Park,
M/W/F 5:15pm and 6pm bootcamp at Beckiwth.
T/T 5:30pm Westshore Camp at Ruth King School.
T/T 5:15pm Topaz Park bootcamp.
New Image Workout!
20's - do 20 pushups, situps, squats, and lunges. Repeat 4-6x.You can add a run of 100meters between each set for extra cardio burn.
New Image Recipes!
Parmesan Chicken:
1/2 cup Melted Butter
1 tsp Worchestershire Sauce
1/2 tsp garlic powder
1 cup dry bread crumbs
1 cup parmesan cheese
2 tbsp dried parsley
4 Chicken Breasts
1.Combine the butter, WC sauce and garlic powder in a bowl.
2.Combine the Bread Crumbs, Parmesan and parsley in a 2nd bowl
3. Dip the chicken in the sauce mixture then the crumb mixture.
4. Lay on a baking pan and cook for about 25-30 mins at 350degree!
Enjoy the recipe as it is a great way to spice up that boring chicken!
Sunday, November 14, 2010
I hope the weekend was good for you and on another note I have attached an awesome recipe!!
In Large bowl, combine the ingredients, except the sesame seeds. Blend well. Using 2 ounce scoop or a spoon, form the meatballs.Place on aluminium foil on a baking pan.Sprinkle meatballs with sesame seeds. Roast in oven at 375'F for 20mins.
Enjoy the recipe and I will be sending out a newsletter this week with some great discount and more fit tips and recipes!!
Please feel free to call me or e-mail me if you have any questions or concerns!
Teriyaki Turkey Meatballs!
1lb extra lean ground turkey
6 green onions, chopped fine
1 lrg Carrot
1 egg, beaten
1/4 cup teriyaki sauce, or sprinkle on(that's what I do, eye it out)
1 cup Bread Crumbs
1/4 cup Sesame Seeds
In Large bowl, combine the ingredients, except the sesame seeds. Blend well. Using 2 ounce scoop or a spoon, form the meatballs.Place on aluminium foil on a baking pan.Sprinkle meatballs with sesame seeds. Roast in oven at 375'F for 20mins.
Enjoy the recipe and I will be sending out a newsletter this week with some great discount and more fit tips and recipes!!
Please feel free to call me or e-mail me if you have any questions or concerns!
Sunday, October 31, 2010
Halloween Fit Tips!!
It is Halloween weekend and a great time to enjoy family and friends!
Here are some awesome tips to help in you keeping the holiday a safe one..
1. Make sure your older kids are with friends in a group and not by themselves.
2. Check the kids' candy and make sure there is nothing that looks tampered with!
3. As most people are drinking, make sure to not drive and enjoy yourself with a safe ride home.
4. If you find yourself in a situation you would rather of avoided, as I teach my CKM students, get out of there as fast as possible.
5. If someone grabs you and you don't ask them to, you have a right to defend yourself with a poke in the eye, if appropriate.
Check out the website to see some great moves to defend yourself! www.VictoriaCKM.com
Keep yourself safe this Halloween and try to limit the candy consumption!
You can always bring the candy to me and I will dispense it accordingly! j/k
Arran
Here are some awesome tips to help in you keeping the holiday a safe one..
1. Make sure your older kids are with friends in a group and not by themselves.
2. Check the kids' candy and make sure there is nothing that looks tampered with!
3. As most people are drinking, make sure to not drive and enjoy yourself with a safe ride home.
4. If you find yourself in a situation you would rather of avoided, as I teach my CKM students, get out of there as fast as possible.
5. If someone grabs you and you don't ask them to, you have a right to defend yourself with a poke in the eye, if appropriate.
Check out the website to see some great moves to defend yourself! www.VictoriaCKM.com
Keep yourself safe this Halloween and try to limit the candy consumption!
You can always bring the candy to me and I will dispense it accordingly! j/k
Arran
Tuesday, July 6, 2010
Weight Loss Foods!
It is important in your quest for weight loss and improved health to consume all varieties of healthy foods. You need to eat lots of veggies and fruits and you want to eat lean proteins and eat low-fat diary products.
When it comes to choosing foods, choosing foods that have a low glycemic index is a great option. Low glycemic foods tend to satisfy you, fill you up, and they also are healthier options. By eating low glycemic foods, you eat less which means less eating and thus increased ability to loss weight and tone up. The sugar content is low and the fiber content high.
Here is a list of low glycemic foods to eat:
Breads: 100% Stone Ground, Whole Wheat, Heavy Mixed Grain, Pumpernickel
Cereal: All Bran, Bran Buds with Psyllium, Oatmeal, Oat Bran
Grains: Parboiled Rice, Barley, Bulgar, Pasta/Noodles
Other: Sweet potato, Yams, Lentils, Chickpeas, Kidney Beans, Split Beans, Soy
Beans, Baked Beans
When it comes to choosing foods, choosing foods that have a low glycemic index is a great option. Low glycemic foods tend to satisfy you, fill you up, and they also are healthier options. By eating low glycemic foods, you eat less which means less eating and thus increased ability to loss weight and tone up. The sugar content is low and the fiber content high.
Here is a list of low glycemic foods to eat:
Breads: 100% Stone Ground, Whole Wheat, Heavy Mixed Grain, Pumpernickel
Cereal: All Bran, Bran Buds with Psyllium, Oatmeal, Oat Bran
Grains: Parboiled Rice, Barley, Bulgar, Pasta/Noodles
Other: Sweet potato, Yams, Lentils, Chickpeas, Kidney Beans, Split Beans, Soy
Beans, Baked Beans
Thursday, July 1, 2010
Canada Day!!
It is not only Canada Day, but it is also my birthday!!
As such I have launched a special e-book on one of my websites for an awesome price!!
Visit the website for more details and enjoy the Canada day!
www.3MinuteWorkouts.com
As such I have launched a special e-book on one of my websites for an awesome price!!
Visit the website for more details and enjoy the Canada day!
Tuesday, June 22, 2010
Summer is HERE!
I hope that you are enjoying the sun if you are in Victoria, B.C.
If you are elsewhere you may or may not be so lucky to have this great workout weather!
Outdoor workouts not only can be more challenging than working out in the gym, but they also provide for a change of pace and refreshing views.
Workout Ideas!
Warmup for 5-10 mins
Jog/Run for 2mins
Squats 15
Squat jumps 15
Pushups 15
Burpees 15
Repeat the circuit for 30-60mins! Take a watch with you to track time!
For fast and easy workout ideas!
Visit www.3minuteworkouts.com
If you are elsewhere you may or may not be so lucky to have this great workout weather!
Outdoor workouts not only can be more challenging than working out in the gym, but they also provide for a change of pace and refreshing views.
Workout Ideas!
Warmup for 5-10 mins
Jog/Run for 2mins
Squats 15
Squat jumps 15
Pushups 15
Burpees 15
Repeat the circuit for 30-60mins! Take a watch with you to track time!
For fast and easy workout ideas!
Visit www.3minuteworkouts.com
Thursday, June 17, 2010
Get some!! Good food and workouts!
New Image Recipe!
Dirty Rice
Serves 6 Prep Time 30minsTotal Time 65mins
This version of this spicy dish uses whole-grain Wehani rice. Long-grain brown rice also works. Traditionally made with chicken liver, which gives it a "dirty" color, we use healthy lean chicken sausage instead. INGREDIENTS1 1/2 cups Wehani or long-grain brown rice, (see Note)3 cups reduced-sodium chicken broth1 tablespoon peanut oil, or canola oil10 ounces cooked chicken andouille, or other spicy chicken sausage, cut into 1/2-inch pieces1 1/2 cups chopped yellow onion1 1/4 cups chopped celery1 cup chopped green bell pepper1 cup chopped red bell pepper2 cloves garlic, minced2 teaspoons chopped fresh thyme leaves1/4-1 teaspoon cayenne pepper1/4 teaspoon salt
COOKING DIRECTIONS Step 1 Bring rice and broth to a boil in a large saucepan. Reduce heat to low, cover, and simmer at the lowest bubble until the water is absorbed and the rice is tender, about 50 minutes (see Test Kitchen Note). Remove from the heat and let stand, covered, for 10 minutes.Step 2 While the rice is standing, heat oil in a large nonstick skillet over medium heat. Add sausage and cook, stirring, until it begins to brown, about 5 minutes. Add onion, celery, green and red bell pepper and garlic and cook, stirring, until the onion is soft, about 5 minutes more. Stir in thyme, cayenne to taste and salt. Stir the sausage mixture into the rice and serve.
New Image Workouts!
10 Pushups
10 situps
10 squats
10 lunges
Run 2 mins Repeat 2-6x
Dirty Rice
Serves 6 Prep Time 30minsTotal Time 65mins
This version of this spicy dish uses whole-grain Wehani rice. Long-grain brown rice also works. Traditionally made with chicken liver, which gives it a "dirty" color, we use healthy lean chicken sausage instead. INGREDIENTS1 1/2 cups Wehani or long-grain brown rice, (see Note)3 cups reduced-sodium chicken broth1 tablespoon peanut oil, or canola oil10 ounces cooked chicken andouille, or other spicy chicken sausage, cut into 1/2-inch pieces1 1/2 cups chopped yellow onion1 1/4 cups chopped celery1 cup chopped green bell pepper1 cup chopped red bell pepper2 cloves garlic, minced2 teaspoons chopped fresh thyme leaves1/4-1 teaspoon cayenne pepper1/4 teaspoon salt
COOKING DIRECTIONS Step 1 Bring rice and broth to a boil in a large saucepan. Reduce heat to low, cover, and simmer at the lowest bubble until the water is absorbed and the rice is tender, about 50 minutes (see Test Kitchen Note). Remove from the heat and let stand, covered, for 10 minutes.Step 2 While the rice is standing, heat oil in a large nonstick skillet over medium heat. Add sausage and cook, stirring, until it begins to brown, about 5 minutes. Add onion, celery, green and red bell pepper and garlic and cook, stirring, until the onion is soft, about 5 minutes more. Stir in thyme, cayenne to taste and salt. Stir the sausage mixture into the rice and serve.
New Image Workouts!
10 Pushups
10 situps
10 squats
10 lunges
Run 2 mins Repeat 2-6x
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