Vision Recipe of the Week

|Posted by

 

balsamic-chicken-and-brussels-sproutsChicken With Brussels Sprouts and Mustard Sauce

Ingredients:
3 tablespoons olive oil, divided
4 (6-ounce) skinless, boneless chicken breast halves
3/8 teaspoon salt, divided
1/4 teaspoon freshly ground black pepper
3/4 cup fat-free, lower-sodium chicken broth, divided
1/4 cup unfiltered apple cider vinegar
2 tablespoons whole-grain Dijon mustard
1 tablespoon chopped fresh flat-leaf parsley
12 Brussels sprouts, trimmed and halved

Directions:
1. Preheat oven to 450°F.
2. Heat a large ovenproof skillet over high heat. Add 1 tablespoon olive oil. Sprinkle chicken with 1/4-teaspoon salt and pepper; add to pan. Cook 3 minutes or until browned. Turn chicken; place pan in oven. Bake at 450° for 9 minutes or until done. Remove chicken from pan; keep warm. Heat pan over medium-high heat. Add 1/2 cup broth and cider; bring to a boil, scraping pan to loosen browned bits. Reduce heat to medium-low; simmer 4 minutes or until thickened. Whisk in mustard, one more teaspoon of olive oil and parsley.
3. Heat remaining olive oil and in a large nonstick skillet over medium-high heat. Add Brussels sprouts; sauté 2 minutes or until lightly browned. Add remaining 1/8 teaspoon salt and 1/4 cup broth to pan; cover and cook 4 minutes or until crisp-tender. Serve sprouts with chicken and sauce.

ENJOY!!

Carrie Gabriel MS, RD – Vision Nutritionist

Playa Vista Trainer Talks: Believe in You and Reach Your Fitness Goals!

|Posted by

“Yes, you can!” “You are stronger then you think!” “You got this!” …

You can hear our team chanting this in our group classes, sessions and during our Run Club races. You might be thinking at times, easier said than done!

We have to be honest, at certain times, for each of us, there are those moments of self doubt.

Yet, it can be so hard to lace up those shoes and show up to the starting line of your first 5k, run in to the ocean for your first triathlon and even step in to that Zumba class for the first time. Our minds are filled with “what if I can’t keep up”; “what if I’m doing all the wrong steps”; “what if people laugh at me”.

Getting fit, like success in so many areas of life, requires a bit of vulnerability. You have to be willing to get out there, try something new, move in a new way, challenge yourself…Change.

The good news is that every time you try, you get a little stronger for the next time. Making that step of faith can be scary. When you don’t have the confidence around physical fitness it can seem much safer to stay on the couch.

There are countless times we have met clients that in the past set fitness goals with their trainers and end up feeling like failures because they did not quite attain the goals the trainer set for them. The secret is in visualizing your own goals and making them come to reality. Collaborating with a trainer and wellness coach can help you move to a new place in your fitness program.

A coach enables change by focusing on your stated needs, values, vision, and goals and helping to bring out your personal best.

A coach can help you define your goals and set mini goals building on your success. Don’t set a goal to go from no exercise to being at the gym for an hour each day this week. When we set a goal (no matter how small) and achieve it, we are building confidence. More specifically, we are building self-efficacy.

Self-efficacy is merely the belief that we have the skills and abilities to be successful at a specific task. If I asked you on a scale of 1 to 10 (10 being highest) to rate your ability to find your home, I’m sure your reply would be a 9 or 10 – unless you’ve just moved or had a medical emergency. But, if I asked you on a scale of 1 to 10 to rate your ability to lose weight, to run a marathon, or to go vegan, you might not rate yourself as highly. We all have things that we are good at and others that need a little…ahem, practice. We aren’t meant to be perfect. But incrementally increasing our confidence when it comes to our ability to live fit is invaluable to our health and to maximizing energy.

Setting small goals each week or month can help you to increase your self-efficacy, which research shows will increase our willingness to exercise more intensely and is linked to a lower BMI (body mass index). Essentially, setting realistic and achievable goals helps build your confidence so you can strive for more and greater goals.

How do you get started flexing your self-efficacy muscle? Choose a goal. Do you want to run a race? Start with a 5K or a 1-mile fun run. Maybe your goal is to be more consistent with exercise, so you start with a goal to exercise at least 3 days a week. Maybe your goal is just to get active period. Start by committing to put on your running shoes each day when you get home from work and at least walk around the block.

Want to know the 4 secrets to achieving your goals? Write your goal down, post it where you can see it, tell others about your goal and track your progress. Really savor and reflect on your successes as you see what you can achieve. You’ll be amazed at how rewarding setting mini goals can be!

,

Vision Recipe of the Week

|Posted by

Lemon-Honey-Chicken-and-Broccoli-Stir-Fry1-680x450

CHICKEN, BROCCOLI AND LEMON STIR FRY

Easy and healthy dinner, and maybe lunch the next day, if there are leftovers!

Ingredients:
3 tbsp low sodium soy sauce or Braggs Liquid Amino Acids
2 tablespoons rice vinegar
2 tablespoons honey
2 cloves garlic, minced
1/4 to 1/2 teaspoon crushed red pepper
1 1/2 pounds boneless, skinless chicken breasts (preferably organic!) cut crosswise into 1/2-inch-thick slices
2 tablespoons grape seed oil
1 1/2 pounds broccoli, stems peeled and sliced 1/4 inch thick, florets separated (www.suncoastfarms.com)
1 small Meyer lemon, halved lengthwise and thinly sliced crosswise, seeds removed (Arnett Farms)
2 tablespoons toasted sesame seeds

Direction:
In a large, shallow bowl, whisk together soy sauce, 3 tablespoons water, vinegar, honey, garlic, and crushed red pepper. Pour half of the mixture into another bowl and save. Place chicken in remaining mixture; let marinate 15 minutes.

In a skillet, heat 1/2-tablespoon grape seed oil over high heat. Add half the chicken, cook, tossing until brown and cooked through, 2 to 3 minutes. Transfer chicken to a plate. Repeat with another 1/2 tablespoon oil and remaining chicken. Wipe skillet with a paper towel.
Heat the remaining oil in skillet over medium-high heat. Cook broccoli and lemon, tossing often, until broccoli is bright green, about 3 minutes. Add 1/2 cup water; cook until broccoli is tender and lemon is translucent, about 6 minutes.

Add reserved marinade, chicken, and any accumulated juices from plate. Bring to a boil and cook, stirring for about one more minute. Sprinkle with sesame seeds.

ENJOY!!

Carrie Gabriel MS, RD – Vision Nutritionist

Make your tailgating POP

|Posted by

football-food-quarterback-sack

 

Football season is the biggest snacking time of the year, but it doesn’t have to mean mindless munching on fried potato chips, you can make or buy apple chips, sweet potato chips, taro (a root vegetable) chips, and even kale chips!
An other great option is a light, crisp texture that packs a punch of flavor, popchips are a healthier alternative to all the other greasy, fattening foods served on the biggest sports sundays of the year. They are never baked or fried. Popchips are made by applying heat and pressure to corn and potatoes, and suddenly a new kind of chip is formed. Coming in flavors like original potato, sea salt and vinegar, barbeque and sour cream and onion, these tasty chips perfectly pair with your favorite dip or can be enjoyed straight out of the bag. certified gluten-free and containing only 100 calories per single-serve bag, these chips won’t leave you feeling guilty after coming back for more. popchips come in both single-serve bags (.8 oz.) as well as share bags (3 oz). www.popchips.com

 

About | Vision Fitness & Wellness
,

Playa Vista Fitness & Wellness- Changing Seasons & Your Training Program For Success!

|Posted by

Sunday (Sept. 22) at 3:44 p.m. was the arrival of the September equinox. The Northern Hemisphere shifted from summer to fall, and the South emerged from winter into spring.

It is that time again where the air seems a bit crisper as summer fades and fall begins. Fall, as we’ve all known since we were little, is the season of change and transitions. Seasons are not meant to be static, and neither are people. We are at our best when we are open to new ideas, flexible to life’s curves, and willing to get out of our own comfort zones.

The same goes with your training. You might have the best intentions with your training program but for some reason you are no longer seeing the changes you would like and your motivation is zapped! The reason might be you have to change up your training program to go along with the changes in your body and also progress you towards your goals.

Training does have its change of seasons as well. The term widely used is periodization. Periodization is simply cycling through different types of training to create specific changes all leading towards a desired goal. Each type of training program either builds on or enhances the prior and future. That goes for both strength and cardiovascular training. “Instead of doing the same routine month after month, you change your training program at regular intervals or “periods” to keep your body working harder, while still giving it adequate rest.

For example, you can alter your strength-training program by adjusting the following variables:

  • The number of repetitions per set, or the number of sets of each exercise
  • The amount of resistance used, heart rate zones you are in during your program
  • The rest period between sets, exercises or training sessions
  • The order of the exercises, or the types of exercises from traditional to progressive
  • The speed at which you complete each exercise
  • There are many different types of periodized strength-training programs, and many are geared to the strength, power and demands of specific sports.
  • Such a program will allow your muscles to strengthen gradually and is appropriate for anyone interested in general fitness.

By changing each variable you will create a different adaptation in your body. By collaborating with a trainer you can look at your vision for yourself in regards to your health, fitness and wellness. Vision Fitness is excited to offer our Quick Fit session at our best rate of $30 to get you started on your new program!

Partnering together to plan out your training program and the different phases of training will be one of the most powerful determinants in you reaching your goals this year!

A happy and a healthy to you always!

The Vision Fitness and Wellness Team

 

 

,

RECIPE OF THE WEEK

|Posted by

 

Steak and Sauteed Kale With Miso Dressing
(This delicious salad can also be made without the steak!!)

Ingredients:
2 boneless rib-eye steaks, about 1 and ½ to 2 inches thick, trimmed (Playa Farmers Market Vendor: http://novyranches.com/recipe_grilled_steak.htm)
1 tablespoon white miso (Whole Foods Market)
2 teaspoons balsamic vinegar
1 small bunch of kale, ribs and stems removed, torn into bite-size pieces (about 8 cups)
1 and ½ cups cherry, grape or pear tomatoes
½ cup thinly sliced red onion (Playa Farmers Market Vendor: http://www.gamafarms.com/produce.php )

Shop local! Our fantastic local market is Playa Vista Farmer Market.

Direction:
Pre-heat the oven to 325F. Season your steaks with ¼ teaspoon salt and ¼ teaspoon pepper. In a small cup or bowl on the side, combine miso and 2 teaspoons of balsamic vinegar.
Heat ½ teaspoon canola oil in a large skillet over medium-high heat. Brown steaks, about 2 minutes on each side. Transfer the steaks to a foil lined baking sheet and roast 15 minutes or until desired degree of doneness is reached. Remove steaks from the oven and smear each steak with 1 teaspoon of the miso mixture. Set aside to rest. Stir two tablespoons of cold water into the remaining miso mixture.

Add one more tablespoon of canola oil to the same skillet and over medium heat, add the kale, tomatoes, and a little salt and pepper. Saute for 30 seconds. Then, add in the remaining miso mixture and sauté for 1-2 minutes, then remove from heat. Thinly slice the cooked steak, then in a large salad bowl, toss together the steak and kale mixture, any juices that have accumulated and the onion.

Enjoy!

,

Playa Vista Personal Trainer – TRAIN SMARTER, NOT HARDER!

|Posted by

xr6571_make-yourself-smarter-with-brain-training2xHeart Rate Training for your cardio program will not only help you stay on track with your fitness and wellness goals but also ensure you have a good base and jump start for next year! Heart Rate Specific Training will reprogram your metabolism to burn more fat. A cardio program based on your individualized training zones will assist you in creating metabolic efficiency. This relates to your ability to train your muscles to burn fat.

Benefits of Heart Rate Training:

  • Helps you maintain and lose weight this holiday season
  • Improves your performance and endurance
  • Train smarter and not harder
  • Teaches your body to burn fats

So where do you begin?

The best way to create an individualized program is to meet with your trainer and perform a sub max VO2 test. This test can create individualized zones for you to train in based on your ventilation and heart rate readings. From the test, the ratio of measured Oxygen (O2) and Carbon Dioxide (CO2) during ventilation gives an indication of the type of fuel being used during exercise (fat or carbohydrate).

A major marker on the test will be your Anaerobic Threshold. This is when there is a shift in the blood lactate levels and fatigue sets in. The rate at which this occurs is different for each individual and each activity. Based on your heart rate ranges individualized training zones and a program is created for you. Training in these zones properly can improve your anaerobic threshold meaning you will be able to work harder for longer periods of time before fatigue sets in.

If you do not have this option you can start by figuring out your maximum heart rate. One-way to do this is using the formula 208-(0.7 x AGE )= MAX HEART RATE. This is the most conservative formula but not going to fit for everyone. You can use this number to create a cardio program based on the energy systems or adaptation you want to create that day for your program.

Knowing what zones you should train in is based on your goals and current level. Here is a basic overview of the different training zones and the adaptations that occur.

Warm up Zone — 50 – 60% of maximum heart rate: The easiest zone and probably the best zone for people just starting a fitness program. It can also be used as a warm up for more advanced athletes. This zone has been shown to help decrease body fat, blood pressure and cholesterol. It also decreases the risk of degenerative diseases and has a low risk of injury. 85% of calories burned in this zone are fats!

Zone 1 (Fat Burning) — 65 – 75% of maximum heart rate: This zone provides the same benefits as the healthy heart zone, but is more intense and burns more total calories. The percent of fat calories is still 85%.

Zone 2 (Endurance Training) — 75 – 85% of maximum heart rate: The aerobic zone will improve your cardiovascular and respiratory system AND increase the size and strength of your heart. This is the preferred zone if you are training for an endurance event. More calories are burned with 50% from fat.

Zone 4(Performance Training) — 85 – 90% of maximum heart rate: Benefits of this zone include an improved VO2 maximum (the highest amount of oxygen one can consume during exercise) and thus an improved cardiorespiratory system, and a higher lactate tolerance ability which means your endurance will improve and you’ll be able to fight fatigue better. This is a high intensity zone burning more calories, 15 % from fat.

Red Line Zone 5 (Maximum Effort) — 90 – 100% of maximum heart rate: Although this zone burns the highest number of calories, it is very intense. Most people can only stay in this zone for short periods. You should only train in this zone if you are in very good shape and have been cleared by a physician to do so.

Recovery heart rate- This is the heart rate your body will drop to after two minutes, after stopping an exercise session. For instance you exercised for 30 minutes and your heart rate was at 155. Two minutes after you stopped exercising, your heart rate then decreased to 95. This recovery heart rate measure helps to evaluate your overall heart fitness level. Use this measurement to compare between exercise sessions.

Heart rate training and creating an individualized program with a Cardio Coach can be a valuable and fun way to stay on track!

train smarter, not harder. Avoid Holiday weight gain

A happy and healthy to you always!

The Vision Team

, ,

Healthy Inspiration for a Healthy You

|Posted by

Sport and life achievements and success concept. Rear view sporty girl raising arms towards beautiful glowing sunshine.

The Internet is an amazingly powerful tool. It can be an excellent aide in your goal to live a healthy and fit life. There are like-minded people, inspirational stories and experts – like me – who can help you along the way. I love having the opportunity to supplement my clients’ training with online support.

But lately there seems to be an influx of unhealthy images accompanied by “motivational” quotes popping up on blogs and social networks. Pinterest even took steps to ban these pictures from its site. These so-called “thinspirations” often target young girls and women with stick thin, augmented, airbrushed images as inspiration to lose often-drastic amounts of weight.

Weight loss can be a great goal and for many people is an important step toward living a healthier life. But what if the number on the scale wasn’t your only measurement of success? What if feeling great, looking good and laughing more were all things you wanted to gain? Wouldn’t you feel more inspired by images of healthy, happy women living the lives they’ve always dreamed of through sustained wellness?

Instead of lusting over the bodies of supermodels, let’s take this time to be inspired by real women who are taking steps to be active, fit and beautiful.

What are your healthy inspirations? I want to work with you and inspire you in a fun, fulfilling way. We will focus on your physical well-being with my expertise as a trainer, as well as your decision-making through coaching. Today, I want YOU to be your inspiration!

Santa Monica Personal Trainer says, “Just Do You!” Celebrate National Bikini Day on July 5th.

|Posted by

It’s that time of year again!  And yes, there is a holiday dedicated to this time of year as well! Time to take that cover off and walk on the beach. Even the most bikini savvy women and the speedo stud of men, can find this annual fest an ordeal. This summer choose to have fun and enjoy yourself. Have this year be your best year yet with these tips to embrace the day and feel confident in your suit

1) Confidence Comes from Within – Articulate Who You Are!

Identify your strengths and parts of your body that you really like. Find a swimsuit that highlights these areas. Style beats shape any day!  When you appreciate you and feel comfortable it becomes easier and more comfortable for you to walk with confidence and have fun! When confidence blossoms, you feel comfortable in your own skin. The great thing about confidence is that it is not bestowed by others, but found within.

2) Be Accountable for the Results You Want–

A big part of you feeling confident is being aware and accountable for your daily activity and staying on your workout plan.  Working with your trainer to create measurable daily goals is a key part in you seeing results and staying accountable. Using a step counter which keeps track of your steps, monitors your movement and wearing a heart rate monitor during your workouts to track your calories burned are two examples of tools you can use during your workouts to ensure you are on the right track to looking good in your bathing suit. When you know you are doing the work and taking care of your body, your confidence builds because you are doing what is necessary for the vision you have.  Bond with Your Fitness Buddies – Take Group Exercise Classes! Here are some of my favorites plus we get to see you! 

A study was done at the turn of the century on what influences if any, our social networks have on our obesity epidemic (Nicholas Christakis). Out of a group of 2,200 people it was found that if you had just one friend that was obese, it increased your chances of being obese by 45%. If you have a friend of a friend who was obese it increased your chances by 25%. Similar to this is the well-known affiliation theory.  This theory draws the conclusion that our lives are dramatically shaped by the affiliations we have with people. If our relationships can cause weight gain, it must have the same effect on weight loss and confidence. Taking Group Exercise classes that are fun, engaging and filled with like minded confident participants will be one of the strongest determinants in you feeling confident and looking good in your bikini.   Have your social networks assist you with behaviors that serve you. Look for Group Summer Slim Down programs and  classes in your club similar to the ones offered by Vision Fitness. What class will you take this week?

4) Stretches to Make You Look Leaner

The key to long lean posture is in the strength of your core and proper length of your muscles. If your core is strong the body will get used to the proper posture and make you look taller. Here are some stretches you can do during your week to strengthen and lengthen –

lengthen and strengthen
 The Downward Dog – Straighten your legs, lift the tailbone higher, and lower your upper body with both arms in line with the shoulders. Your position will look like an upside down V. Set your breath as usual and count to eight, then rest. Repeat this position twice.

Walkouts – Start by reaching your fingers to your toes, keeping your knees straight. When you touch the ground with your fingers, begin to walk your hands forward on the ground until you are in a plank position with your body parallel to the ground. Keeping your hands still, walk your feet towards your hands bending from the hip. Repeat 5-6 times as you continue to move forward across the ground.

Supine Leg Plow– Lie on your back with your arms out to your side palms flat on ground. Lift your left leg up and over reaching towards your right hand. Allow your hamstring to lengthen as you lift your leg, your lower back will also lengthen as you rotate your leg towards your right hand. Repeat it on left leg. 5-10 times each leg.

5) Foods that Have You Looking Good in your Suit

Up your fruit and Veggie intake   – High water content fruits and veggies such as fresh watermelon, onion, celery, tomatoes, lemons and cucumbers, generally prove most helpful in reducing water retention. A diet rich in fruits and vegetables is helpful tool toward reducing water retention, because they can provide a natural diuretic effect.

Omega-6 Fatty Acids.  According to the University of Maryland Medical Center, omgea-6 fats might also help reduce bodily swelling and bloating associated with PMS. Valuable sources of omega-6 fats include safflower oil, soybean oil, turkey and peanut oil. As with any food, be sure to measure your servings and see your registered dietician to fit in your nutrition plan.

Potassium-Rich Foods -Potassium is an important mineral and electrolyte, or salt that produces an electrical charge. According to the Linus Pauling Institute at Oregon State University, potassium deficiency can cause bloating. To promote potassium levels and prevent resultant bloating, foods rich in potassium are recommended. These include baked potatoes, prune juice, lima beans plums, bananas, raisins, acorn squash, tomato juice, raisin bran and almonds. You can also buy sport water packs to bring with you and pop in your water throughout the day while you are out on the beach (try Electro Mix by the makers of Emergen-C). As always refer to your physician prior to taking any supplements or changing your diet.

6) “JUST DO YOU”

At the end of the day, you can do things to change your body in a healthy way, but nothing changes the foundation of who you are. The hottest girls and guys are the ones smiling and having fun! The secret to feeling confident is enjoying yourself and being comfortable just being you! We love this ad by Dove because it screams, Confidence and enjoying you!

womennormal2

This summer on the beach decide to “Just Do You, No One Can Do it Better!”

-Coach Khadevis Robinson-

Reference, Robert Cappuccio http://www.youtube.com/watch?v=-10jMpJYgfc&feature=youtu.be