Monthly Archives: April 2012

Corporate Fitness


Corporate wellness is booming over the United States with employers buying into health/wellness. At my gym, we try to keep our members active by providing them with incentive programs or challenges quarterly. We began this spring quarter with National Employee Health and Fitness Day. This week we are promoting a different take on a indoor TRIATHLON.

Try our TRI!

The Triathlon:
40 Floors on the stairmaster
:45 second speed & agility cone drill
1 mile on the elliptical

Winners will be chosen by gender & age groupings
(20-30, 31-40, 41-50, 51-59, 60+) in the following categories:

Quickest 40 floors on stairmaster
Most cone touches within :45 seconds
Fastest elliptical 1-mile time
Best overall total time

Does your work provide a fitness center & staff? If so, what incentive programs have you enjoyed participating in??


Fit Tip Tuesday {No.7}


Post-workout drinks?

There’s a whole lot of information out there for which drink someone should drink post-workout. Many popular go-to drinks are water, Gatorade, Powerade, or enhancement shakes (protein shakes).

Got Milk?

2% Reduced Fat Chocolate Milk Nutrition
Joel Stager, director of the Human Performance Laboratory at Indiana University, found and published in this month’s International Journal of Sport Nutrition and Exercise Metabolism that chocolate milk is the perfect catch all recovery drink for the endurance athelte. Compared to other recovery drinks, chocolate milk has double the amount of carbohydrates and protein. The perfect combination for replenishing tired muscles..but also packs a 1-2 punch with calcium, a little sodium, and sugar to help your body retain water and regain energy!
Before you switch out your glass of water for a glass of chocolate milk, assess your workout regime or level. Chocolate milk is not the recovery drink for your average workout person. This drink is best fit for endurance athletes such as swimmers, distance runners, and cyclists.
My question to you is…what is your recovery go-to drink?

Put your Power 9 into Play


You may have read my posts or pages pertaining to the Blue Zone Project. As an advocate for this project, it is important to practice a few of the behavior and lifestyle changes recommended to making you live longer, and live better.

The saying, you are what you eat may ring true. According to the USDA, adults should eat 2-3 cups of vegetables daily. Instead plan meals around the vegetables, removing them from the sidelines. You may even consider starting your meal with a salad. Salads can showcase a variety of fresh veggies, from green peppers, broccoli, carrots, tomatoes, and more! Go light on dressing and don’t be afraid to add a lean protein such as chicken or fish.

The CDC (Centers for Disease Control) has a great website that list a fruit of the month, tips, recipes, interactive tools, and more!

Pesto Minestrone Soup


2 cups coarsely chopped cauliflower (the equivalent of about 2 small heads)
1-1/2 cups chopped zucchini (1-2 medium)
3 14.5 oz low sodium chicken broth
1 16 oz can diced tomatoes, drained
1 cup uncooked elbow macaroni or small pasta shells
3 cup kidney beans or black-eyed peas, drained and rinsed
1 cup sliced carrot
1 cup chopped onion
2 Tbsp olive oil
2 garlic cloves
1 cup fresh, loosely packed basil leaves
1 Tbsp water


In a 5-6 quart saucepan bring 1/2 cup water to boil and add tomatoes, cauliflower, onion and carrots; reduce heat and simmer covered 10 minutes or until vegetables are tender. Add zucchini, beans, broth and pasta. Return to a boil, reduce heat and simmer uncovered 10 minutes.
Put all pesto ingredients in food processor or blender and process until very finely chopped. Just before serving, remove soup from heat and stir in pesto.

I found this recipe on

Post Cookies Workout


Yesterday I mentioned and posted about a batch of delicious, warm, chocolate chip cookies that were delivered to me at work…it not only satisfied my sweet tooth but kept me motivated for my workout.

Post Cookies Workout

20 minutes on the stairmaster
(you can substitute running stairs of your parking garage, house, local track/football field)

Pinned Image

Complete 3 sets of 12-15 repetitions on the following exercises…

Plie squat with calf raise

Staggered push-up

Walking lunges

Mountain climbers (slow)

Plank (hold for minimum of 1 minute)


Followed by these additional core exercises:

25 Crunches on the exercise ball

25 Oblique crunches on the exercise ball/ each direction

25 In-N-Outs (just as it sounds…ask for more details if needed)

25 Scissors/Windmills (dropping one leg to 6 inches off the floor, keeping the other leg positioned towards the ceiling, then switch legs)

25 Toe touch crunches

25 Reverse crunches

25 Full sit-ups

25 Russian Twists

Fit Tip Tuesday {No.6}


To pick up your workouts, try listening to upbeat music that keeps you going!

Songs currently on my workout playlist are:

1. Tonight is the Night/ Outasight

2. Work Out/ J Cole

3. We Found Love (feat Calvin Harris)/ Rhianna

4. All of the Lights (feat Rhianna)/Kanye West

5. Set Fire to the Rain/ Adele

6. Waka Wake/ Shakira

7. Sexy Can I (feat Yung Berg)/ Ray J

8. Good Feeling/ Flo Rida

9. Pump It/ Black Eyed Peas

10. Lose Yourself/ Eminem

Tank Goodness


My blog page, Real Food explains that I am not a self-proclaimed “health nut”. I go on to explain that real food is meant to be enjoyed and respected. Which brings me to say “tank goodness” for my friend Danielle and the warm, fresh from the oven cookies that were delivered to me at work moments ago.

I also need to say thank goodnees, for my passion for health and wellness…because without it, I would be stuffing my face with these delicious cookies while sitting on the couch. So let me raise a glass of milk to my friend Danielle, for sending these cookies and also for my post cookies workout and motivation to do so on my Monday.

To learn more about Tank Goodness cookies and to order your own batch, go to Enjoy!