Stuffed Peppers

By terraFITNESS | Published: June 1, 2010

Stuffed Peppers

Stuffed Peppers

4 bell peppers (green, yellow, or red)

1/4 tsp extra virgin olive oil

1 pound extra lean ground beef (or turkey)

1 egg white

1/2 cup finely chopped yellow onion

2 tbsp canned corn

1 tbsp finely chopped fresh parsley

pinch of ground pepper

3/4 cup spaghetti or tomato sauce

How to Make It

1. Preheat the oven to 375 degrees. Cut the tops off of the peppers and then remove the seeds and white membranes. Lightly coat the outside of the peppers with the oil.

2. In a large bowl, combine the beef, egg white, onion, corn, parsley, black pepper, and 1/4 of the sauce.  Stuff the mixture inside of the four peppers.

3. Pour 1/4 inch of water into a 9×13 inch baking pan and add the peppers, cut side up. Bake for 40 minutes.

4. Remove the peppers. Add a little of the tomato sauce to the top of each pepper. Bake for another 10 minutes. Makes four servings.

Per serving: 217 calories, 27g protein, 16g carbs, 6 grams of fat

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Seared Scallops with White Beans

By terraFITNESS | Published: May 28, 2010

Seared Scallops

Seared Scallops with White Beans and Bacon

What you will need:

2 strips of bacon, chopped into small pieces

1/2 red onion minced

1 garlic clove, minced

1 1/2 cans white beans (rinsed and drained)

4 cups baby spinach

1 lb large sea scallops

Salt and pepper to taste

Juice of 1 lemon

How to Make It

1. Heat a medium saucepan on low, and cook the bacon until it begins to crisp. Pour off some of the bacon fat and add the onion and garlic. Saute until the onions are soft and translucent, about 2 to 3 minutes. Add the white beans and spinach; cook until the beans are hot and the spinach is wilted. Keep warm.

2. Heat a large cast-iron skillet or saute pan on medium high. Blot the scallops dry with a paper towel and season them on both sides with salt and pepper. Add the butter to the pan. After it melts, add the scallops. Sear them 2 to 3 minutes on each side until they are deeply caramelized.

3. Before serving, add the lemon juice to the beans, along with some salt and pepper.

Makes 4 servings 283 calories, 28 grams protein, 28 g carbs, 7 grams fat

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Energy boosting tips

By terraFITNESS | Published: March 13, 2010

Sometimes my clients are so busy that they run straight from work to train with me. They forget to eat and often lack the energy they need for their workouts. I may only see them once or twice per week so when I do get the chance to train them I want them to be able to give 110%.

Your metabolism is like a furnace, you need to keep it burning throughout the day. You cannot skip out on breakfast or lunch and then eat a huge dinner to make up for it. Eat small meals throughout the day. Keep your energy up by combining a mix of protein and carbohydrates for both your meals and snacks. Keep snacks to around 200 calories and meals around 400-500 calories. As far as energy bars are concerned make sure you stick with ones that are less than 200 calories and contain at least 6-10 grams of protein. Of course, you can try one of my FITcakesthat contain 200 calories and 15 grams of protein. Make sure to email me for details on my new healthy creations. Here are a few ideas for energy snacks.

  • FITcakes (tlbroski@gmail.com) to order
  • Whole-grain toast with almond butter
  • Whole wheat pita with hummus
  • Pineapple with cottage cheese
  • Yogurt with granola
  • Banana and peanut butter
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Turkey Mini-Meatloaves

By terraFITNESS | Published: February 16, 2010

A friend gave me this recipe quite some time ago so I thought I would give it a try. I am so glad that I did. These little meat-loaves are amazing and so healthy. I even used extra lean turkey which sometimes has a tendency to be dry. I bought a meat thermometer a few weeks ago because I have a tendency to be a little paranoid and over cook meat. However, this did the trick. Let me know what you think.

Turkey Mini-Meatloaves

Meatloaf:

1/2 cup breadcrumbs

1/2 cup skim milk

1 tablespoon olive oil

1 onion

2 cups baby spinach leaves

1 1/4 pound extra lean ground turkey

2 tablespoons Parmesan

1 large egg (I only used the egg white)

1/2 tsp salt

1/4 tsp pepper

Glaze: (I did not make the glaze, I just spread a little bit of ketchup on the top)

3 tablespoons ketchup

2 tablespoons Worcestershire sauce

1 tsp hot sauce

1. PREHEAT oven to 375 degrees.

2. PLACE bread crumbs in a large bowl, pour milk over crumbs.

3. HEAT 1 tsp oil in a large skillet, over medium heat. Add onion and cook, stirring occasionally, until softened and golden, about 5 minutes. Add spinach and stir until just wilted. Transfer to bowl with soaked crumbs. Add the turkey, cheese, egg, salt, and pepper. Combine the mixture with your hands until well mixed; it will be quite wet.

4. PACK 1 cup mixture into a 1-cup dry measuring cup. Invert the cup onto baking sheet. Bake mini meatloaves until cooked through and golden brown, about 40 minutes.

Makes 4  servings     227 calories per serving

Recipe found in Cook Yourself Thin

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What To Do With All of This Snow!

By terraFITNESS | Published: February 8, 2010

Even before the big snowstorm hit Pittsburgh last Friday I needed to figure out a way to get outside more in the winter. I was starting to get depressed and the weather was not helping. I am used to being on my bike for a few hours a day and I was starting to lose my mind. What could I do to beat these winter blues? Snowshoes…..I got a pair for Christmas and the timing could not have been better.

I bought mine at REI for around $150 dollars. At first I thought it was a ton of money but they will last me at least 5 years. It is very awkward the first few times you go. I have fallen almost every time but I laugh the entire way down. You have to get used to these big shoes on your feet. Keep in mind that I do not fall because snowshoeing is hard, its very easy and anyone can do it. I fall because I am not paying attention or switching songs on my ipod. You would be surprised how much fun it really is and how easy it is to do.

Not sure how to pick a pair on snowshoes? Here are a few tips. Snowshoes come in a wide variety of shapes and sizes depending on the conditions you will be experiencing. The most important factor is the “float,” the snowshoes you are considering provide. The float is what keeps you from sinking down into the snow. Usually you can determine a snowshoes “float” based on the total pounds the shoes can carry. Don’t forget to calculate everything that you will be carrying on your back as well as how much you actually weigh. Once this has been determined, strap those puppies on and hit the snow.

Not only has snowshoeing made this winter so much better it has also allowed me to see some absolutely beautiful sights. I am thinking about purchasing another pair so my clients have no excuses for missing workouts when it snows!

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Off Season Tennis Conditioning

By terraFITNESS | Published: January 29, 2010

TENNIS

STRENGTH & CONDITIONING

BLOCK I – BUILDING A FOUNDATION

Perform the following routine 2 days per week for 6 weeks. This is a full body workout that should be performed after the tennis season is completed. Perform the exercises in order and make sure to rest 2-3 days between workouts so that your muscles have time to recover.

Make sure to warm up for 10-15 minutes on a cardio machine of your choice before starting any of the weight training workouts below.

If you are a beginner in the weight room perform as many of the exercises listed below on a machine until you perfect the form needed as well as the necessary strength to complete the exercises with free weights.

SETS: 2-3

REPETITIONS: 12-15

REST PERIOD BETWEEN EXCERCISES: 90 seconds

Stationary Lunges Walking Lunges
Bench Press Push Ups
Single Arm Dumbbell Rows Lat Pull Downs
Dumbbell Shoulder Press Machine Shoulder Press
Triceps Extension Overhead Dumbbell Press
Lower Back Extensions Superman’s

BLOCK 2 – MAXIMAL STRENGTH

Do not begin Block 2 until you have completely finished Block 1. Follow this block for 6 weeks working out 2-3 days per week with 1 or 2 rest days between workouts for proper recovery.

SETS: 2-3

REPETITIONS: 6-8

REST INTERVAL: 2 minutes

Squats / Leg Press

Bench Press

Close Grip Lat Pull Downs

Shoulder Press

BLOCK 3 – STRENGTH ENDURANCE & POWER

Block 3 should be completed as close to competition as possible. Follow this phase right up to the start of the season. Do each exercise listed below in order with no rest. Once you have done all 4 exercises, rest for 2 minutes, and then do them again.

SETS: 2-3

REPETITIONS: 10

REST INTERVAL: 2 minutes

Jumping Squats

Push Ups

Box Step Ups

Dips

ABDOMINAL / CORE TRAINING

Complete the following exercises after strength training session 2 times per week.

SETS: 2

REPETITIONS: See Below

REST INTERVAL: 2 minutes between circuits

Plank – Start with 30 seconds and work up to sets of at least 1 minute

Side Plank

Twist with Ball or Ball Throws

Runner on Bosu Ball (10 reps per leg, 20 total)

Twisting Runner on Bosu (10 reps per leg, 20 total)

Medicine Ball Slams

CARDIO

Do not forget the importance of cardio in the off-season. Take this opportunity to work on your conditioning so when the season begins you are in the best shape you can be.

Jump Rope- Start with six 1 minute rounds working up to six 3 minute rounds

Long Distance Run: Be able to run three miles in 30 minutes when season begins

Foot Work Drills – On court

Ladder Drills – At gym
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Workout Plateaus – How to Conquer Them

By terraFITNESS | Published: January 28, 2010

Boredom, monotony, same old sets and same old reps a plateau at some point has hit us all. No matter what we do there are only so many exercises you can perform for each body part. However, with a little thought, and an open mind you can break through that plateau and move on to bigger and better goals. Here are a few tips to help you break out of your boring old routine. Don’t be discouraged, change takes time and does not happen overnight!

  • TAKE A BREAK: Your body does its building when you walk out of the gym, not while you are there. If you are on a mission to lose weight or build muscle then you need to take a rest day or two during the week. If your body does not have a chance to properly recover you may end up over-trained or injured. Take a break, it works, trust me.
  • FUEL UP: Eating properly and enough is very important. The more you workout, the more food you may need to keep up with the new demands you are putting on your body. Eat often, and clean.
  • MIX IT UP: I see the same people on the same days doing the same workouts every week. If you are not looking to improve then this may work for you. However, I am assuming that if you are in the gym 4-5 days per week then you are there to improve one way or another. You CANNOT do the same exercises in the same order over and over again. You need to keep your body guessing and constantly change your exercises, reps and weights. Do this on a monthly basis.
  • CHANGE THE INTENSITY: Go heavy this week, do high reps the next, do a circuit of 5 exercises, run a mile, and do it again. The more you change your routine, the bigger gains you will make.
  • SLEEP: Are you getting at least 8 hours? If not, try to get to bed a little earlier tonight. Sleep does wonders for your recovery and energy levels.
  • DRINK: I am not talking alcohol here, drink at least 8 glasses of water a day. Take a bottle to the gym; you will be sure to at least finish two while you are there!
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200 Calorie Snacks

By terraFITNESS | Published: January 26, 2010

imagesHere are some great ideas for that mid-morning or mid-afternoon snack. Make sure that you eat often, and snacking on healthy foods is a great way to start.

- 25 peanuts       – 17 cashews        - 18 almonds

- 3/4 cup fruit with 1 oz. low fat cottage cheese

- 1 apple with 1 tablespoon of peanut butter

- 15 celery sticks with 1 cube of cheese

- 1 cup cantaloupe with 5 oz. of deli turkey

-  fitCAKE ….  coming soon!


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Get In and Get Out

By terraFITNESS | Published: January 22, 2010

You do not have to spend hours at the gym to make or see a difference. Kids, meetings, traffic and so many other things come up during the day that prevent us from making it to the gym, or seriously cut into our time there. I designed several cardio workouts that allow you to burn a ton of calories in the shortest time possible. Here is a look at two of them. Remember, any time in the gym is better than none at all. Take advantage of the time that you have and make the most of it!

  • Treadmill Workout

15 Minute Fat Blaster
Minutes What To Do Speed

mph

 Incline RPE
0-3 Warm up 3.0-3.5 2% 3
3-6 Increase the intensity 3.7-4.2 5% 5-6
6-8 Pump arms with elbows bent 4.2-4.7 6% 6
8-10 Squeeze glutes and take the pace up 4.7-5.0 7% 7-8
10-13 Increase incline 4.7-5.0 8% 7-8
13-14 Back off intensity 3.7-4.2 5% 5-6
14-15 Cool down 3.0-3.5 1% 3

Walking uphill burns more calories and whips your lower body into shape. Burn 100 calories with this 15 minute walk.

  • Elliptical Workout

Elliptical Burn
Time

minutes

 level Incline RPE

(1-10)
0-5:00 1 6 3
5:00-5:30 6 8 6
5:30-7:00 2 8 5
7:00-7:30 7 8 6-7
7:30-9:00 2 8 5
9:00-9:30 5 8 6
9:30-11:00 2 8 5
11:00-11:30 8 8 7-8
11:30-13:00 2 8 5
13:00-13:30 9 8 8-9
13:30-15:00 2 8 5
15:00-15:30 9 8 8-9
15:30-17:00 2 8 5
17:00-20:00 1 6 4
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Yoga – Mixing It Up

By terraFITNESS | Published: January 19, 2010

mail-6I have not been to my yoga class in over a year. I know that I am better off making this a habit but there are so many activities that I love to do that I find it hard to fit everything in. I am also a huge advocate of mixing up your workouts. We all get stuck in the same routine and we would be much better off to shake it up a bit when the opportunity arises. However, I also knew there was a chance that I would bail so I recruited my client to go with me. I figured if I put it out there than I would have to show. It’s a great motivational tool because I can tell you that if she were not meeting me, I would not have gone at all.

The place is always packed so I like to sit in the front. I am a little claustrophobic so sitting in the front really helps me out. I also try to sit by girls; no offense but guys sweat more so the farther away from them the better. You also have to overcome all of your little idiosyncrasies that you may have. Take myself, I really do not like to touch people or be anywhere near where strangers are sweating. Well, that is never going to happen in yoga. Feet are in your face, sweat is dripping on your mat, way too many people in one room etc. At one point when I was in fish pose I looked back and if I stuck out my tongue I could have licked the guy behind me big toe. Speaking of the guy behind me, not only did he kick me three times I could see way more than I wanted to when I was doing wheel!

I did not get to take any pictures in class but I snapped one of my yoga mat and Vitamin Water. I usually prefer the 10- calorie brand but they were all out at the Quick Mart by the studio. You sweat so much that I was looking for a little electrolyte replacement.

All in all I am very happy that I made it to class. I know that I am going to be so sore from all that stretching but it will do me good in the long run. When the weather gets warm you can usually find me on my bike so I took this opportunity to do something different. You should to!

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