Blog: FITGirl Training

Eliminate Suffering - Stretch

Stretching is one of the most important steps we can take toward warding off age-related injuries and suffering from pain related to stress in the head, shoulders, neck, and back. It is currently recommended that we stretch on a daily basis to keep our muscles functioning properly. The biggest issue I've found working with women is that many are unsure how to stretch correctly.

Prescriptive Stretching written by Kristian Berg is a FABULOUS RESOURCE offering step-by-step guidelines on learning effective stretching. It helps you pin-point which muscles are causing specific pain and instructs you on how to stretch those areas properly.

Prescriptive Stretching written by Kristian Berg

Caution: Stretching takes patience and cannot be rushed! Regardless of your age or gender, stretching is one of the best exercises we can do to take care of the human body. Check out this book to learn the most effective strategy that includes excellent illustrations on "pnf" stretching.

This book should be available at most county libraries for inter-library loan with proper I.D. I'd love to hear any comments or suggestions for similar sources that you've found helpful. Enjoy!



Fight Hard - Never Give Up

Congratulations to my niece, Emily, and her tennis team-mate, Lisa, on winning the first part of their high school state championship tournament today! Through tears and frustration they never gave up - Excellent job!

When life knocks you down get back up and fight harder.

Turkey Meatloaf

This is what I'm making for dinner tonight! It's a family staple and has room to hide extra veggies, if you so desire.

1 pound ground turkey
1/2 clove garlic (pressed or finely chopped)
1/2 small onion (onion powder works, too)
1/4 to 1/8 cup barbeque sauce
1 egg
1-2 shakes Lowry's seasoning salt
10 saltine crackers
pepper to taste

Thoroughly combine ingredients in a bowl and form into a bread pan or casserole dish.

Bake uncovered in a 350 degree oven for 30 minutes; remove from oven and cover top with ketchup; bake an additional 30 minutes.

Live Each Moment

Great quote!

There is no beginning or end to your dreams or plans. Life is a journey from moment to moment. Live each moment to its fullest.

Chicken Enchiladas

Minutes to Prepare: 30
Minutes to Cook: 40

8, 6 Inch Tortillas
1/2 Tsp. Pepper
1 Tsp. Ground Coriander
2 T. Butter
3 T. All Purpose Flour
8 Oz. Sour Cream
2 C. Chicken Broth
1 C. Shredded Monterey Jack Cheese
2 C. Chopped Cooked Chicken

**Note: To reduce fat and sodium in this recipe, I recommend using reduced fat sour cream (NOT fat free), reduced sodium chicken broth, and reduced fat Monterrey Jack cheese. You may also like to add 1 tsp. chili powder and 1/2 tsp. cumin for added flavor.

Wrap tortillas in foil. Heat in 350 degree oven for 10 to 15 minutes.
For sauce, in saucepan cook coriander and pepper in butter.
Stir flour into sour cream; add to butter mixture. Stir in broth. Cook and stir until thickened and bubbly. Remove from heat.
Stir in 1/2 cup of the cheese.
For filling, stir 1/2 cup of the sauce into the chopped cooked chicken.
Place 1/4 cup filling atop each tortilla, roll-up. Arrange rolls, seam side down in a lightly greased 12X7X2 in. baking dish.
Top w/ remaining sauce. Cover w/ foil and bake at 350 degrees for 35 minutes.
Remove, uncover and sprinkle remaining cheese on top. Bake uncovered for another 5 minutes.
Remove from oven and let stand for 10 minutes. Top w/ tomatoes, olives, and green onions (or just leave plain).
*For larger families/groups double recipe.

Nutrition Information:
  • Amount Per Serving
  • Servings Per Recipe: 8
  • Calories: 282.0
  • Total Fat: 14.8 g
  • Cholesterol: 51.6 mg
  • Sodium: 667.7 mg
  • Total Carbs: 21.6 g
  • Dietary Fiber: 1.2 g
  • Protein: 15.1 g

Recipe by SparkPeople user SPRAY_TAN_GIRL.



Executive Summary: Eat your fruits and vegetables!

What are your thoughts on EWG's 2012 Guide to pesticides in produce and the "Dirty Dozen Plus" and "Clean 15" fruits and vegetables? Executive Summary: Eat your fruits and vegetables! | EWG's 2012 Shopper's Guide to Pesticides in Produce™.

There has been so much controversy over food contamination in the recent press, it's dizzying. We've learned food, particularly beef and poultry, from the U.S. isn't always safe either as it has been known to carry salmonella and other food-borne illnesses. What's a mom to do?

My plan has been simple, I buy fruits and veggies certified as organic from the U.S. and those from local farmers. The biggest obstacle is a limited selection during the cold winter months in Minnesota. Unfortunately, my family mostly eats summer fruits such strawberries, watermelon, and raspberries. Beyond this plan, I'm a bit mystified on how to continue eating whole, clean fruits and veggies during the cold months.

Dirty Dozen Plus™ - Buy these organic
Apples, Celery, Sweet Bell Peppers, Peaches, Strawberries, Nectarines, Grapes (imported), Spinach, Lettuce, Cucumbers, Blueberries (imported), and Potatoes.

Green Beans and Kale.
+ May contain pesticide residues of special concern

Clean 15™ - Lowest in Pesticides
Onions, Sweet Corn, Pineapple, Avocado, Cabbage, Sweet Peas, Asparagus, Mangoes, Eggplant, Kiwi, Cantaloupe (domestic), Grapefruit, Sweet Potatoes, Grapefruit, Watermelon, and Mushrooms.

Are there any expert canners out there that have easy recommendations? I'd love to hear your ideas.


Your Stomach Isn't a Trash Can

I heard this analogy a couple of weeks ago when I was reading Lisa Wolfe's book on circuit training. (Analyzing exercise programs is one of my all-time FAV things to do!)

In her book, Wolfe mentioned in order to keep the stomach and body healthy, we need to keep water flowing through it. She said to think of your stomach as a milk jug, you wouldn't rinse the milk jug out with soda or milk, but instead use water. I think this is a great concept for people struggling to drink enough water each day. (If you regularly get cramps in your muscles - especially during exercise, more than likely, you're dehydrated.) For more information, check out this article from the Mayo Clinic: Water: How Much Should You Drink Every Day.

Do not use your stomach as a trash can.

Thanks for stopping :D

Choose to Fight Disease

Every time you eat or drink, you are either feeding disease or fighting it.





Eat Right Reality

Eat Right.

The realities of eating right (healthfully) aren't always easy and that's why most of us make conscious efforts each day to choose whole fruits and veggies, instead of processed fast-foods.  I enjoyed reading Judy's story Still Trying on her blog Considering the Options, because these are OUR realities, too!

"I have learned some things. About food and about myself.

  1. Healthy foods have fewer calories. Generally speaking, if something is good for you it’s probably not loaded with calories. And yes, this is kind of a DUH statement.
  2. Fruits and vegetables fill me up and stick with me longer. I can eat an apple at 3:30 and hold off until 8 pm to eat dinner. That’s a big deal!
  3. When I eat fewer carbs, I want them less. Conversely, when I give in and have a gooey cinnamon roll, even though I stay within my calories, I want more! I think it may be easier to just stay away than to go through the “withdrawal”!
  4. It takes work for me to eat healthy. But I think it will get easier. Making sure we have good food to eat and prepare meals from is important and time-consuming!
  5. It doesn’t take me as long to make a nutritious meal. We will quite often grill some meat and have a salad or vegetable with it. Super quick and easy. I didn’t realize how much time I spent making a starch for every meal!"

I hope you will check out Judy's blog Considering the Options to read about her journey with eating healthfully and weight loss. Your stories are important and they are the best motivation! Please share.



Stronger is Better

Today's motivational quote speaks to the importance of weight training for women. To read the article, select the drop-down menu "News" and "Weight Training for Women." Enjoy!

The stronger you are, the better you feel.