Monthly Archives: August 2014

PiYo- Week 1

piyo

This past Monday I officially started my Piyo Journey! I am excited to share with you my weekly progress with PiYo! To be totally honest with you, I was hesitant to commit to this program, not because I didn’t believe in the program, but because I love lifting weights. I started to get more excited after seeing other coaches results. I have decided to give 100% commitment and do Piyo from start to finish, and then enter my results for a chance to be on the PiYo infomercial!!!

My goal with Piyo is not to lose weight a bunch of weight. I am doing this to tone up all while increasing my strength, flexibility and core.

Here is what week one looked like:

Day 1 is the fundamentals which is 40 minutes long. This workout breaks down the most important and effective moves in the program to help you perfect your form and get the best results possible. If you have never done PiYo please do NOT skip this introduction.

Day 2 is Define: Lower Body (20 minutes) which really focuses on your lower body.

Day 3 is Define: Upper Body (18 minutes). At first, I thought this was a core workout, but then came the tricep pushups and those just keep on coming.

Day 4 is Sweat (35 minutes) which is fast paced cardio yoga flow and body weight resistance strength training to help sculpt your entire body.

Day 5 is REST

Day 6 you repeat Define: Lower Body

Day 7 you repeat Define: Upper Body

And just like that week 1 is done!

As for the nutrition portion I calculated my calorie baseline for what I needed for the day with the nutrition book that came with the program. Talk about an easy plan to follow. There are SO many choices and ways to switch it up daily. If you are anything like me you can’t eat the same thing every single day!

So for my target range I am eating:

4 servings of Primary Veggies
2 servings of secondary veggies and grains
2 servings of fresh fruit
4 servings of lean protein
3 servings of healthy fats

I can’t stress enough how important it is to not eat fewer calories than recommended. Not only is that unhealthy but it will be detrimental to your results…and you don’t to do all the hard work for nothing!

So I encourage you to follow me on my Piyo Journey on Facebook and right here on my blog! I also am accepting applications for a Piyo Test Group!
GET RESULTS and WIN MONEY in the PROCESS!!

http://www.facebook.com/kerribyersfitness

Greek Islander Shakeology

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Not only is this the best thing you will put into your body all day…..it packs 28 grams of protein!

Delicious!

Prep Time: 5 min.
Cooking Time: None
Yield: 1 serving

Ingredients:
¾ cup water
¼ cup 100% pomegranate juice
½ cup nonfat plain Greek yogurt
1 scoop Vanilla Shakeology
½ cup fresh or frozen blackberries
2 fresh basil leaves, chopped
1 cup ice

Preparation:
1. Place water, pomegranate juice, yogurt, Shakeology, blackberries, basil, and ice in blender; cover. Blend until smooth.

To learn more about Shakeology or to place an order click here

https://fitfabnh.wordpress.com/healthiest-meal-of-the-day/

Chicken Tacos

taco

Who loves tacos?

These simple chicken tacos taste like delicious comfort food, yet they have only 248 calories and 6 grams of fat per serving!

Prep Time: 10 min.
Cooking Time: 8 min.
Makes: 4 servings, 2 tacos each

Ingredients:
1 tsp. olive oil
1 medium onion, chopped
1 lb. raw chicken breast, boneless, skinless, cut into 1-inch cubes
2 cloves garlic, finely chopped
½ tsp. ground cumin
Sea salt and ground black pepper (to taste; optional)
8 (6-inch) corn tortillas, warm
¼ cup coarsely chopped fresh cilantro

Preparation:
1. Heat oil in large skillet over medium-high heat.
2. Add your onion and chicken; cook, stirring frequently, for 3 to 5 minutes, or until the onion is translucent and chicken is no longer pink.
3. Add your garlic and cumin; cook, stirring frequently, for 1 to 2 minutes, or until well blended.
4. If desired, season with salt and pepper.
5. Top tortillas evenly with chicken mixture; garnish with cilantro.
6. Serve immediately.

Enjoy!


Baked Spaghetti Squash with Garlic & Butter

Baked Spaghetti Squash

Baked Spaghetti Squash with Garlic and Butter

Ingredients

1 small spaghetti squash (about 3-4 pounds)
2 tablespoons butter
2 cloves garlic, finely minced
1/4 cup finely minced parsley (or basil)
1/2 teaspoon salt (or to taste)
1/4 cup shredded parmesan cheese
Instructions

Preheat oven to 375F. Pierce squash a couple of times with sharp paring knife (this will allow the steam to escape).

Bake spaghetti squash for 60 minutes, or until a paring knife pierces easily through skin with little resistance. Let squash cool for approx. 10 minutes.

Cut the squash in half, lengthwise. Use a fork to remove and discard the seeds. Continue using fork to scrape the squash to get long, strands. If the squash seems difficult to scrape, return the squash to bake for an additional 10 minutes or so.

Heat a large saute pan with the butter and the garlic over medium-low heat. When garlic becomes fragrant, add your parsley, salt and spaghetti squash strands. Toss well, sprinkle the parmesan cheese
The spaghetti squash should have a slight crunch (i.e. not mushy) – but if you like it softer, cover the pan and cook for about 2 more minutes.


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