Lisa Wright, CFT

Watch how to prepare this delicious cilantro burrito.
15 Minutes to Prepare and Cook

Ingredients:

• 2 slices red onion
• 1/4 red bell pepper, sliced
• 1/4 green bell pepper, sliced
• 2 Tbsp fresh cilantro, chopped
• 3 oz cooked chicken breast, sliced (about 1 cup)
• 1 (8-inch) whole wheat tortilla
• 2 Tbsp salsa
• 1 Tbsp fat-free sour cream

Directions
1. Lightly coat a medium skillet with cooking spray and place over medium heat. Add onion, bell peppers and cilantro and saut until the vegetables soften, about 6 minutes.

2. Add cooked chicken and heat through, about 3 minutes.

3. Microwave tortilla for 20 seconds to soften. Place chicken and vegetable on flat tortilla. Wrap tortilla around the filling and cut in half.

4. Place burrito on a plate with salsa and sour cream for dipping. (Or spread the salsa and sour cream on tortilla before adding chicken which is what I like to do.)

Number of Servings: 1
Servings Per Recipe: 1

Amount Per Serving

Calories: 320.2
Total Fat: 6.6 g
Cholesterol: 74.3 mg
Sodium: 623.1 mg
Total Carbs: 34.0 g
Dietary Fiber: 6.0 g
Protein: 33.2

 “Explore” Your Personal Best Training Studio Services

ypbtrainingstudio.com/services

or sign up for our monthly e-newsletter by clicking here.

“Like” us on Facebook and receive a 1/2 OFF Coupon for a Body Composition and Fitness Analysis!

By Marcia Keener
BBA Human Resources ACSM; Personal Trainer; AHA-CPR
Specializing In: Wellness Coaching
Email: marcia@ypbtrainingstudio.com

“Can I do it?” This question is different from asking ourselves either of the following questions: “Should I do it?” or “Will I do it?”.

When we realize that we are not feeling as well-physically, cannot do the things we used to do or our physician has given us an ultimatum, we may begin to contemplate making the behavioral changes necessary to adopt a healthier lifestyle.   While coaching most of my clients, I have found that the answer to the question “Will I?” is determined by the question “Can I?”

In the field of Behavioral Psychology, the belief that we have the capability to initiate or sustain a desired behavior is called self-efficacy. If we do not really believe we can sustain a healthy eating lifestyle, and then we stay mired in the Eat, Repent, Repeat Cycle (Am I Hungry? Michelle May, M.D.) Our yo-yo experience with both eating and/or fitness programs fuels the belief that “I can’t”.

Wellness Coaching using proven Behavioral Psychology models can assist in working clients through a process of developing a positive Wellness Vision and short term SMART (specific, measureable, action-based, reasonable, time lined) goals which support that vision. It is important to identify and develop individual strengths, develop strategies to work through challenges or obstacles, and provide opportunities for success. This process allows clients to spiral upward to answer the basic question with “Yes, I can!” Once you decide in your own heart and mind that “you can”, then “you will!”

“Like” us on Facebook and receive a 1/2 OFF Coupon for a Body Composition and Fitness Analysis!

Servings: 2
Preparation Time: 15 minute

Ingredients

• ¼ cup egg substitute
• 1/4 cup skim milk
• 1/3 cup whole wheat flour
• 1/2 tsp sugar substitute
• 6 oz (or 170g) low fat raspberry yogurt.
• 3 Tbsp vanilla protein powder (whey or soy).
• 1 cup fresh or frozen berries

 
A Heart Centered Prayer Practice

By Lisa Wright, CFT, LCI
Spiritual Teacher/Guide

Fitness in a minute or less, two times per day – it’s true!
What mental talk is keeping you from your fitness? Are you too busy or tired? Is it too hot/cold, too much money or too much trouble? Do you even care anymore? Or maybe you’re just waiting for the time to be right, or you will when______; the list goes on and on. Find a quiet place. Sometimes the bathroom is the best I can do!

Instructions:
A. Sit comfortably upright; feet on floor; head, neck, and spine aligned. If you prefer, sit on a cushion on the floor. Close your eyes, and rest hands on your lap. Slowly, inhale deeply, and exhale, relaxing your entire body. Continue to breathe normally.
B. Consciously become aware of your *Spiritual Heart Center (center of chest, in the area of your sternum) and rest in awareness.
C. If thoughts or sensations rise, do not dialogue, converse, engage, nor respond to their rising (your attention is already there). Allow them to rise, and again just gently become aware of your Spiritual Heart Center.

Continue the practice in this manner. No matter how often thoughts, emotions or any of the senses rise, gently again become aware of your Spiritual Heart Center. At the end of your silent prayer period, take a few moments to become consciously aware of the mental and physical senses before returning to normal activity.

*This is not your beating heart rather that same place where you may have
experienced great joy, or pain or that part of your chest that squeezes when you feel great love.

Why does this work?
In one minute of not dialoguing with mental chatter, emotions or sensations, you actually
give your mind a rest. A mini vacation one might say. The chaotic vibrating energy from a night of dreaming and a day at school or work may have a chance to become finer and may create a sense of calm. In a minute or less, when you rest in awareness of your Spiritual Heart Center, you may touch that instant of eternity that is timeless.
One minute or twenty minutes, let the prayer expand itself. Twice per day, as a practice of repetition, show up, sit down and let the prayer do you. Just as in exercise, there will not be two times that will be the same. Do not judge this practice.

How is this exercise?
Just like exercise, this is a practice. Your determined purpose in doing this practice will help clear mental chatter that keeps giving you reasons for not taking care of your physical form

Want to get fit? Begin from within! You already possess everything you need:

Not enough time? Eternity is timeless

“Like” us on Facebook and receive a 1/2 OFF Coupon for a Body Composition and Fitness Analysis!

Ingredients

• 1½ pounds extra lean ground turkey
• 1 onion, chopped
• 4 egg whites
• 1 cup salsa
• ¾ cup old fashioned oats, uncooked
• 1 package Knorr vegetable soup mix
• ¼ teaspoon ground black pepper
• ½  cup ketchup
• 6 portions red potatoes
• 2 Pounds green beans
• 3/4 Cup skim milk
• 2 Tablespoons Butter Buds
• Preheat oven to 350 degrees.

Directions

• 1 Tbsp olive oil
• 4 limes, halved, divided
• 5 cloves garlic, minced, divided
• 2 tsp ground cumin, divided
• 4 portions swordfish or tuna (about 1 ½ lbs)
• 1 ripe avocado, peeled, pitted and diced
• ¼ red onion, minced
• 2 jalapenos, seeded and minced
• 2 Tbsp fresh cilantro, chopped
• 8 (6 inch) flour tortillas
• 8 lettuce leaves

 

Now here I go, posting another healthy and filling recipe. Trust me; I wouldn’t post it if I didn’t find it absolutely delicious.
What you’ll need:

• 1 portion of cooked chicken breast (a portion is a piece the size of your palm)
• 1/2 a cucumber, peeled and diced
• 1 tomato, diced
• 1 slice of red onion, chopped
• 1/4 tsp of red pepper flakes
• 1 tbsp fat-free plain yogurt
• 1/2 tsp hot sauce (I used Cholula)
• 1 pita, cut in half

Now, my husband John and I really like spicy food, but feel free to not use the red pepper flakes or hot sauce.

“Like” us on Facebook and receive a 1/2 OFF Coupon for a Body Composition and Fitness Analysis!

It’s funny to think about how many contraptions marketing firms have dreamed up to make a few buck and I just have to say, “The stability ball is here to stay”! I would even venture to guess that most of you have one at home. So get out your mat and ball and get ready to spend about 12 minutes blasting your abs into the firm and toned 6-pack you’ve always dreamed of. Don’t laugh, it’ll be there and if you can’t see it you might add “push aways” to your exercise repertoire. As in, push away from the salts, sugars and fats that are probably in excess in your diet (but that’s a whole other blog).

You can blast your abs with this progressive exercise and all its options!

•  Laying down face up with knees slightly bent and holding the ball over your head
• Crunch up keeping the ball in front of you
• Lower shoulders back their original position

• With ball between your feet
• From 8” off the floor, raise and lower the ball
• Make the movement short and dynamic

Laying down face up with knees slightly bent and holding the ball over your head

Crunch up while at the same time bringing your legs up to meet the ball
Place the ball between your feet
Allow your body to fully extend without allowing your feet to touch the floor
Quickly V back up grabbing the ball in your hands and back to the starting position

First master each exercise individually
Build up to 10-15 reps of each exercise performed consecutively as a circuit
3 – 4 sets in a workout
Move slowly, with control, abs drawn in tightly and back pressed into the mat.
Use full ranges of motions that are pain free for YOU!
Control the movements with your core muscles.

“Like” us on Facebook and receive a 1/2 OFF Coupon for a Body Composition and Fitness Analysis!