Sep 30, 2013
Today I want to share one of my favorite recipes with you.
Italian Zucchini Turkey Burgers!
This recipe is simple, healthy and super delicious!
What your cute self will need:
2 lb extra lean ground turkey breast
4 medium zucchini
1/2 tsp sea salt
1 tsp garlic powder
2 tsp onion powder
2 tsp dried basil
1 tsp oregano
1 tsp black pepper
Set broiler to high- I do 500 degrees.
Arrange rack to be around 2 inches from burners.
In a large bowl, combine the grated zucchini and spices.
Then add ground turkey and mix well.
Create 8 burgers and broil 7 minutes on one side, flip and then cook 7 minutes on other side.
Make sure to spray the baking sheet well with coconut oil to prevent sticking.
These are super moist so be careful when you flip midway through.... it's tricky to keep them together.
I am obsessed with this recipe and make a double batch every Sunday.
I like to make them into meatballs as well for a quick, yummy, mid-day snack.
Each of the 8 burgers have 144 calories, 1 g fat, 3.5 carbs and 27 grams protein.
Also, several of you were requesting my Gluten Free Chocolate Chip Muffins.
These are great little treats for my girls and simple to whip up.
I make a batch of these on the weekends as well.
What you'll need.....
1 3/4 cup gluten free all-purpose flour
2 tsp baking powder
1/2 tsp baking soda
2 T organic cocoa powder
3/4 cup white sugar
3/4 cup semisweet mini chocolate chips and another 1/4 cup for sprinkling on top before baking
1 cup almond milk
1/3 cup melted coconut oil
1 tsp vanilla extract
I mix all dry ingredients together in a big bowl.
Then throw the milk, coconut oil, egg and vanilla into a container, put a lid on it and shake really well.
I dump this into the dry ingredients and mix. Not too much. Just until blended.
Then pour into silicone baking cups that have been sprayed with coconut oil spray.
Bake at 400 degrees for around 15-20 minutes.
Makes 12 big muffins or I usually do 15 medium size for the girls.
Please let me know if you make either of these recipes!
Tag me on Instagram or FB with your photos- @hausofgirls_fitfamily
Sep 26, 2013
If you are new to the Four Fit Sisters site, or new to our Facebook pages, then you may not know about some of the virtual challenges that we offer each month. And if you aren't new, then you have probably been anxiously awaiting the release of the next mileage challenge from Marta, or waiting to hear what other ways we would like to help motivate you. Whether new or old, we wanted to invite you to join one of our challenges starting up in October.
October in St. Louis is one of the most spectacular times of year. Cardinals baseball, autumn colors everywhere, winery trips, and one of the most beautiful times to get outside, get moving and get committed to getting more fit than you were in September. Who wants to join in the excitement?!
If running and walking is your thing - don't worry, Marta is back with her monthly running challenges. Insta- and Facebook friends can log their mileage to #48milesinoctober. Don't forget to tag Marta @hausofgirls_fitfamily so she can cheer you on along the way and encourage you to meet your next big goal. If you're a runner or walker, find her on Facebook as well and she can support you that way too.
In September, Adie and I hosted our first challenge called #september30for30, asking our Instagram and Facebook friends to track their workouts in an attempt to get moving 30 minutes a day for 30 days during September. We were so happy with the interest, and of course, inspired and motivated by the participants. It was 100% responsible for keeping me on track and accountable for my own workouts throughout September. I think I only missed one day. So, thank you!!
We have decided to continue our challenge based on minutes completed for the month of October. We have bumped up the intensity, but lowered the frequency, allowing for a day off each week. October's challenge is #october35for27 . Let's get your HEART PUMP-kin this month. We are asking our challengers to get moving for 35 minutes for 27 days during the month of October. Are you up for the challenge this round? Whether you are into yoga, TurboFire, walking, running, kickboxing, T25, lifting weights, Crossfit - you pick your poison...just get your heart rate up for as many days as you can.
You can be inspired and held accountable on Facebook or Instagram. Haley's IG is: @haley_fourfitsisters and Adie's is: @adie_fourfitsisters. Tag us in your posts so we can cheer you on. If you're posting to Facebook, be sure to like our pages so you can get up to date posts and information about the challenges. www.facebook.com/fourfitsisters OR www.facebook.com/AdieSmithFourfitsisters
Maggie is also hosting her first 4 week yoga challenge. She will be introducing new yoga moves every day. Follow her on instagram @maggievee15. Have you ever tried yoga? Now is your chance. It will make DRAMATIC changes to your body and your performance in other workouts. Beginners, or professional yogis all welcome.
Wishing you a fantastic October, and hoping that it gets off to a great start!! I know we have a lot of family fun in store this fall. Thanks for keeping us on track.
Here are the things that I believe truly influence the way your body will look:
1. Metabolism. Marta and I have a naturally higher metabolism than the twins. I don't believe that it has always been this way (influenced by our body types) but as we have gotten older I think that our metabolisms have maintained a higher rate, where as the twins declined more quickly. Tip for you: find your RMR (resting metabolic rate). This is the rate at which your body burns calories at rest. My RMR is around 1,520 (probably higher now that I'm preggers!). This means that if I were to lay in bed all day, doing NOTHING, I would still burn around 1,520 calories in 24hours. Find your RMR using this online calculator. Of course you want this number to be high.
2. Muscle. Marta and I put on muscle MUCH faster and easier than Adie and Haley. This also influences your metabolism. The more muscle you have, the faster your metabolism will burn at rest. Choosing a workout based on your body/muscle type is important. I tend to do light lifting for high reps paired with moderate exercises and yoga throughout the week. When I was doing my VERY intense, high impact, workouts paired with HEAVY lifting, I was puffy and THICK! Now, I'm longer and leaner...and 20 pounds lighter.
3. Diet. Of course! The four of us have pretty similar diets, but each of us have out own tricks and habits that we know work for us and our bodies. I like to have a diet high in good fat and protein with little to no grains or dairy. Part of this has to do with my Celiac background. Many grains and dairy proteins have a similar effect on the gut as gluten, which is why I try to stay away from them. This has reduced my PUFFINESS immensely! When I was living off of boxed Mac n' Cheese, pizza, and beer in college, I was creating inflammation in my entire body!!! Sugar, grains (even whole grains), and dairy all create some kind of inflammatory response in the body (yes, in everybody), which is why I try to limit them. Of course I pile the cheddar cheese on when my mom makes her famous pot of chili and treat myself to a bag of gummy bears or a gluten free cookie once in a while...multiple times a week actually. But being aware of what your putting into your body and knowing what the response from your body will be, will help reduce how much and how often you eat those inflammatory foods.
Now, I saved the pictures for last. You can see just how puffy I really was! Notice I'm saying "puffy" not "fat." I was NOT fat. I was STRONG and inflamed. Here goes:
[caption id="attachment_825" align="alignnone" width="604"] On the far right[/caption]
[caption id="attachment_827" align="alignnone" width="453"] Austin and I 2009 Halloween...check out Austin's muscles ;)[/caption]
Here are some more current pics of me leaner and less inflamed:
I hope this post will helped you understand that every body is different. Just because something works for your friend (or sister) doesn't mean it will be right for you. Try new workouts and foods (or cutting out foods) and see how your body responds. If you have ANY questions about inflammatory foods, workout changes, or RMR, PLEASE ask! I've been through it all! Email me at firstname.lastname@example.org or post a comment. Have a happy Throwback Thursday!
Sep 24, 2013
What about your mom? Sister? Pastor? Coworker? Mailman?
I personally have no clue how much anyone in my life weighs.
Nor do I care in the least bit.
With this being said, why is it that us as individuals are so concerned with how much we weigh?
I have never quite understood this. It's meaningless, really.
Do you know how much your refrigerator weighs? Nope.
All I know is that it keeps my food nice and cold.
As long as it's doing it's job and doing it well, I could care less what it weighs.
Same for my body. As long as it's functioning to the best of it's ability,
and I look and FEEL healthy, my weight doesn't matter.
When you walk in the room no one looks at you knows what you weigh.
They look at you and see how you look, feel and act.
Do you look happy? Do you look healthy?
Today, I'd like you to look in the mirror and have a little chat with yourself regarding your obsession, if you have one, with your weight. It's an interpersonal issue, considering no one else in the world knows what you weigh, unless you tell people.
So have a little talk with yourself today regarding why your weight matters to you.
Is getting the number on the scale a huge deal for you personally?
If you said yes, I challenge you to change your thoughts on this today.
From this day forward, I want you to focus on your health, how you feel, how much energy you have.
Not how much you weigh.
If you are working hard everyday at becoming more healthy and physically fit, then yes, perhaps your weight will lower.
But the number shouldn't be your daily motivation.
I know for a fact that when I'm 85 I won't remember how much I weighed at age 34 as much as I remember how I FELT, LIVED and LOVED.
Train your brain to focus on more goals than just lowering your number on the scale.
For example, losing body fat and improving your endurance, or toning your muscles and feeling energized are much more appealing to me than just lowering my WEIGHT.
Do you agree?
Are you willing to change your thoughts on the importance of weight?
I'd love to hear from you!
Sep 23, 2013
I want to cover...
I ran across this pin on Pinterest and it caught my attention. What should we do before and after a workout???
If you workout FIRST thing in the morning the answer is NOTHING. A fasted workout is the best type of workout to burn fat. Your body is primed and ready to do some serious work, and that is JUST what it will do if you can handle a fasted workout.
If you workout mid-morning then you will want to start off your day with protein. My family and I stalk Dr. Oz. On his show he always says "30 for 30." This means you want to get 30 grams of protein within the first 30 minutes that you are awake. I am a firm believer in this. If I don't workout first thing I head straight for the eggs or Shakeology. We have some amazing recipes for shakes on Shakeology Pinboard on Pinterest...LOOK HERE
If you are a fan of eggs...have you ever tried adding cottage cheese to your eggs?
I recently ran across this idea on Pinterest and I LOVE it. Especially if I use egg whites instead of the full egg. I add 2 T of cottage cheese to the mixture and it just gives a texture and flavor that I can't get enough of. Try it immediately. I see you running to the fridge right now.
So any time during the day you should prep your body with fuel before the workout. I love make ahead or "overnight" oatmeal. I make mine using almond milk and greek yogurt, and SOMETIMES I even throw in some protein powder. It is packed with protein and healthy carbs and keeps me full. Here is a great recipe that I came across the other day. OVERNIGHT OATMEAL. The flavor possibilities are endless. These are the best snacks Pre-workout...and they are already made ahead of time.
So whether you do or do NOT work out first thing in the morning you need to really consider what you are putting in your body AFTER your workout. My favorite POST-workout meal is obviously Shakeology. The best invention ever. But, if I can't get my hands on a shake then I usually pack some protein with me at all times. I will have a Greek Yogurt, almonds, a protein bar, or celery with almond butter. This helps your body replenish the protein it needs to NOT burn your muscle, but to use the fat. It is EXTREMELY important to eat the right things before and after workouts.
I hope this helps you understand what your body needs as you sculpt your body in whatever way you choose. You can be a powerhouse in the weight room, but if you don't put the right kind of gas in the tank it just won't look right.
Sep 20, 2013
I am one of those people who feels that if I’m not gasping for air and sweating 7 gallons that I’m not getting a good workout. I know my sisters feel the same way and I attribute it to our gruesome collegiate training workouts that (for me anyway) literally almost killed you. We would spend hours doing skill work, that were cardio workouts on their own, followed by conditioning and/or weight training sessions. I’m talking thousands of calories burned within a few hours EVERY DAY! Our standards are pretty high. I believe it’s why we tend to be more attracted to the super intense workouts like INSANITY. I know they always remind me of my old softball workouts.
Then I was diagnosed with Celiac Disease….(this is 27 blog posts within itself) but my doctor told me to take it easy on the high intense and high impact workouts for a while. She explained that those workouts create a fight or flight response in the body which produces a specific stress hormone and leads to inflammation in the gut. Something I definitely didn’t need. She encouraged that I try yoga and light jogs/walking while my gut was healing and said that I would eventually be able to add the intensity back into my workouts.
I honestly didn’t know where to begin! I was looking at my workout schedule and seeing what I was willing to cut out…nothing really. But I figured that I was sick for long enough and that I would do anything to get better fast!
I came up with a schedule of moderate lifting with high reps, yoga, and walking. I practiced yoga about 3 days a week and saw improvements in my breathing, strength, flexibility, digestion, and HEALTH with each session! I was amazed at how it made me feel. I was able to wear my heart rate monitor to a couple of the classes and still burned about 350+ calories in an hour! That’s more calories than a 3 mile run.
I can’t stress enough, the physical benefits of yoga: it strengthened my core, leaned me out, gave me better posture, better balance, more flexibility, and I was able to see EVERY benefit in my other workouts! I was able to hold planks for longer…by MINUTES! I increased the number of consecutive push-ups I could do…by TENS! I was functioning at an overall higher level.
Besides the wonderful physical benefits, the mental and emotional benefits might even be better. You learn how to self soothe and deal with stress. When you think you can’t hold that pose for any longer or you can’t go any deeper, you push yourself to the next level and succeed…or maybe fail. But it’s okay, because yoga teaches you how to accept failure and move on. I can see clearly now in my everyday life, that I have mellowed out and “go with the flow” of life. This improves your relationships, your working life, your parenting, your sleeping, EVERYTHING!
But you don’t have to be sick to do yoga and see benefits! Anyone, in fact everyone, should be incorporating yoga into their workout routines. If you want to get stronger, leaner, more flexible, and balanced physically and spiritually, all while relaxing and stretching, you HAVE GOT to do this!
I challenge you! I challenge you to give yoga a try. Give it 4 weeks (I will be starting a yoga challenge in October) and observe the changes in your body and mind. The best ways to TRY yoga are easy: DVDs, YouTube, or a month of classes at your gym or studio! Set aside 10 minutes when you wake up, turn on the "Yoga Station" on Pandora, and try these moves:
As you improve, go for longer sessions or join a class. And get ready for October (order that DVD or join a studio for the month)! Who is ready to see a change in your body?! Let's do this!
I want to hear what you think about yoga too! Leave a comment or tag me in your Instagram posts @maggievee15.
Sep 19, 2013
Let's take a little walk down memory lane.
A Throwback Thursday, if you will.
I do not consider myself a fitness professional.
One of the biggest misconceptions about my job as a Beachbody Coach is that I am some sort of personal trainer.....
that's just not the case.
I am just like you.
I started as a customer of Beachbody fitness programs.
Someone desperate for a change after having three children in less than four years (and breaking my tailbone delivering my last daughter) being able to improve my health thanks to this company and it's programs not only transforming myself physically, but also mentally and financially.
I know it sounds a little too good to be true but this is what I did....
1. Months after having my final daughter, Gracie, I was confused why the weight wasn't falling off like it did after my first and second pregnancies.
Pregnant with Mia.
2 months after having Mia.
[caption id="attachment_713" align="alignnone" width="770"] Pregnant with Sophie[/caption]
A few weeks after having Sophie.
Pregnant with Gracie.
Post Gracie. My final baby.See a difference?
I couldn't do much due to the pain from the broken tailbone- but after months of feeling blah, I finally started to move again.
I hadn't worked out out since 2004 before I was pregnant with Mia due to pre-term labor.
Let me just tell you, not moving for 4 years can really put a damper on your physical fitness.
I started to walk my neighborhood, which is pretty hilly, and I loved the feeling of exercise again.
Late one night in 2010 I finally decided I was ready for a real change and ordered the Beachbody workout, Turbo Fire.
2. I was discouraged at first being so out of shape, but decided enough was enough. I started posting about it on social media for the accountability and loved the support system from others.
3. Finally, I succeeded in completing over 90 days and was in great shape again feeling back to my normal self again.
Mentally I was a stronger person knowing that I put my mind to something and achieved it.
4. People started asking me what I was doing and asking me for tips and advice. I told them about my new love Turbo Fire.
5. They went out and bought it and would come to me with questions on what I did to stay motivated, track progress and for my nutrition. I happily shared with them.
Now I loved helping so many people but thought, I wish there was a way to help support my family doing something that I love like this that involved fitness and helping others get fit. After following one of the women in the Turbo Fire DVD workouts, Jenelle Summers, who is now my coach, for over a year on social media, I learned there was! She told me that I could become a coach and receive 25% commission from any orders placed through me and I'd also receive a 25% discount on MY orders. WOWZA!
Here's what happened next!
1. I found out I could form a team (I love being a part of a team considering I'm an ex-Division I softball player) who believed in the products the way I did and if I helped them to succeed as coaches, Beachbody would pay me bonuses.
2. I went back to my friends who had done P90X, Brazil Butt Lift, Turbo Fire & Insanity and told them about this opportunity. Some joined my team and Team Brick Haus was formed!
[caption id="attachment_400" align="alignnone" width="480"] She's a BRICK.... HAUS![/caption]
I focused on becoming the best leader for my team always leading by example, being a product of the product and caring about others to help them succeed.4. My team is growing daily and we make it our priority to treat people how we would want to be treated never pushing anything but rather focusing on listening to people's goals, hopes and dreams and providing solutions. It's worked for me, I KNOW it can work for others as well. I want to help!
I am a leader, a mentor and an entrepreneur who how makes a living HELPING OTHERS achieve their dreams and live their best life.
If you succeed, then I succeed.
I'm not a personal trainer.
I'm someone who broke down the walls that once held me back and I help others do the same!
If you are interested in getting FIT for life, I would love to help you and have you participate in my monthly challenge groups where I mentor a small group for thirty days.
You'll have direct access to me and one on one support and accountability that helps ignite the fire within that gets lost over time after caring for everyone else in your life.
It's time to focus on YOU.
Email me for more details at email@example.com.
If you love helping others and are interested in joining my team, I'd love to hear from you!
Email me anytime at firstname.lastname@example.org or visit me on Facebook at www.facebook.com/hausofgirlsfitfamily
Sep 17, 2013
A client posted this picture in our challenge the other day and it has stuck with me every second since.
I have been talking to my friends, coworkers, clients, and what seems like everyone about this picture since I first laid eyes on it. It is so genius.
Why are people so CARDIO-obsessed?
I think back to when I was in the best shape of my life...I was playing softball in college. I was toned, strong, powerful AND thinner.
I NEVER DID "STRAIGHT" CARDIO.
I did not get on a treadmill or bike. I did not go out for a lot of runs. I never ran any marathons.
What I did was lift and move my body weight on the softball field, and lifted weights. A lot. Almost to the point that I was afraid I would be "manly" or "too big."
I would love to be "that big" again.
What I want you to realize is that CARDIO alone is NOT the answer.
This is especially true the older you get. Do you know why this is? As you age your body actually LOSES muscle. You have to work so much harder to keep it and to put it on. We all know that muscles weighs more than fat. But, did you know that muscle also BURNS fat when you are just sitting around??
It is the absolute truth. If you are able to add muscle to your body, you will burn more calories doing absolutely nothing.
So...this is simple. The more muscle you have the easier it is to lose weight.
This means you MUST lift weights, or do some sort of resistance training to maximize your results. Cardio is NEVER going to work fast enough if you have a lot to lose. If your goal is to maintain you may be alright.
Maximum results = Weight training WITH a good diet.
Have you heard the phrase, "abs are made in the kitchen"??? This is most definitely a perfect statement. You can not out-exercise a bad diet. If you are running 10 miles a day it can easily be erased by a 2 minute stop in the McDonald's drive thru. Literally...two minutes. Miserable.
Eat Clean...Train Mean...Get Lean
Don't be afraid to lift weights.
The pictures below are ALL Olympians from a recent Nike campaign...
Do you think that they have the athletic bodies they have without lifting weights???
Do their bodies look gross or manly? To me...not at all. Maybe your preferences are different.
I look at the pins that float around Pinterest. I see what kinds of goals that people have. I am not here to tell you that you can never reach them. But, I am telling you your approach has been all wrong :)
These women are athletes. And athletes do ATHLETIC workouts...and that includes weight and resistance training.
Let's break the mold together. Workout to be strong. The results will amaze you!!
Sep 15, 2013
Most Saturdays consist of trips to the local Soulard Farmer’s Market here in the STL. The family packs up and drives down town with our wagon and kids in tow, and we cruise through the venders and try to pick seasonal goodies and staples that we need for the week. (I can usually only make it through one tunnel before I tell the hubby to go on without me and pick out what we need, and then I take the boys over to the playground) This is the biggest driving force for what we’ll eat that week.
We always get the following items on our trips to the market:
Apples, Garlic, Onions (red and white), Bananas, Peppers (all colors), Seasonal Squashes, Summer Melons (watermelon or cantaloupe), Pears, Peaches, or whatever happens to be in season.
These tend to be our snack items and fillers in salads, etc – not necessarily what we build our meals around, unless we plan it out. For example, we will get giant mushrooms for stuffed mushrooms occasionally.
After we hit up the market, we usually head to Sam’s Club and get the “BIG” stuff. We buy spinach and lettuce in bulk, stock up on fresh salsa, frozen chicken and fish, individual hummus packets, frozen fruit (for smoothies) as well as kid stuff like Pull Ups and wipes.
Our last stop is usually Trader Joe’s. LOVE TJs. This is where we get more specific to our needs and get the items for our planned meals. We buy a lot of our meat here, any extra fruits and veggies we couldn’t find at the market, cereals for kids, eggs, milk for boys, almond milk, quinoa, honey, chips and oats.
We try to get all of our shopping done in one day, so we aren’t running to the grocery store every night, even though it isn’t far from home. We freeze a lot of our meats until we are ready for use and always keep chicken nuggets and frozen veggies in the garage freezer for emergency meals.
For those that don’t know already, we are a Gluten Free family since my son’s diagnosis with Celiac Disease in July. So, all of our groceries and meals are GF. And surprisingly, we are able to shop pretty easily and cater to his specific needs with trips to regular grocery stores and by sticking to real foods and skipping out on most of the processed junk. ..which is good for all of us any way!
Sundays are for baking. I usually try to make one big casserole for me and the hubby to eat for breakfast for the week. And I also like to whip up a week’s worth of GF pancakes for the boys.
Here are links to some of our favorites. Click to see the recipe.
Sunday evenings usually consists of a trip to my mom’s house for a family dinner. She usually grills up something yummy, and my sisters and I each bring a side. We usually bring a veggie or salad, and always have a glass of wine to start our week off on the right foot.
My goal each week is to cook at least three meals a week. I love using the crockpot for my weeknight meals. I am a kindergarten teacher and never feel like starting a meal from scratch when I am just walking in the door from a long day of work. I try to cook my meals on Monday, Tuesday and Thursdays. Wednesdays are our left-over night and Fridays we usually reserve for a “kids-meal” treat for the boys, or have a dinner out to eat with friends or family.
Here is a sample plan of our week-night dinner plans.
Hawaiian Haystacks and Frozen Veggie
Left-Overs from Monday and Tuesday
Fish and Veggie and Quinoa
(usually a frozen fish from Sam’s)
Kids’ Meal or Dinner Out
(we do GF chicken nuggets, mashed cauliflower and watermelon during summers)
I like to start strong early in the week, and then taper off a bit – because that is how I work (and most others as well). I get tired and less motivated towards the end of the week, so I should plan for that. Be realistic with your planning as well. If you have gymnastics or soccer on Thursdays, then maybe that is your kids’ meal night, or your left-over day. Find a groove that works for you and stick to it. Don’t feel bad about repeating meals either. I like to stick with meals for a few weeks, to a month and then switch it up. This is my “end of summer” plan, and as it creeps closer to Fall, I will try and find a few new Fall recipes that the family and I like and stick with those for a while.
I will save our lunch routines for another post and try to get some pics of what the boys and I eat from day to day, including daily snacks.
As always, feel free to let me know if you have questions about meal planning and organizing. Each person has a system that works best of them. Follow us on Pinterest : FourFitSisters or my personal page: Adie Viefhaus Smith for more healthy or gluten-free food ideas. My sisters may have completely different ways to plan and organize than I do, and I am anxious to hear how your world works as well!
Thanks for stopping by!