Roasted Lemon Garlic Broccoli- oh the benefits of broccoli!

Are you sick of steamed veggies?? Roast them! I (Jessica) have to say I was actually getting sick of my same old steamed broccoli so I decided to switch things up. I have roasted cauliflower in the past, but never thought of roasting broccoli before. I'm sure glad I did! Did you know how many great benefits there are to eating broccoli. I've tried switching veggies, but after years of eating broccoli, my body actually craves it.

I love broccoli because of all the vitamins. However, the number one reason I like broccoli is due to it helping prevent inflammation. According to the journal Arthritis & Rheumatism, substances found in broccoli such as sulfer, may also battle inflammation, which is at the root of osteoarthritis, a painful, degenerative joint disease in which cartilage that normally protects joints starts to wear away under the influence of the inflammatory factors. 

This is great news since so many people are affected by this disease. 

Here is my roasted lemon garlic recipe:

Preheat oven to 425. 

In large bowl put broccoli and a little water or oil depending on your macro needs so the seasoning sticks to the broccoli. Mix it up. 

Place broccoli on a large tray and sprinkle to your liking the following: rosemary, "no salt", pepper, true lemon (google it), garlic powder. 

Roast in oven for 16-20 minutes depending on how burnt you like it! 

Enjoy!

Happy Halloween! Here is a picture of Luciana trick or treating with her babysitting group. 

For personalized online training and nutrition plans visit our website Http://twinspirationfitness.webs.com/

Recertified!

A few years ago, I (Juliane) made the decision to switch jobs and turn my passion of health and fitness into a life-long career. I have a degree in Television Broadcasting and worked in the media for ten years. One day, I just got tired of begging people for information and showing up at car crashes begging victims families to speak. So, I quit. It was one of the best decisions I ever made. I work hard everyday learn new information in health and fitness so I can provide the best guidance possible for my clients. Staying certified isn't easy, (or cheap.) Yesterday, in the mail, I received my recertification for Personal Training, and just seeing that little piece of paper put a smile on my face. Make sure you are getting guidance from a certified Personal Trainer. It's easy to pull information from the internet to provide your own plan, but that's like never going to a doctor and reading Web M.D. to cure your own ailments. Getting a good qualified trainer is worth every penny because nothing is more important than your health. I want to share my expertise and passion with you... so let me help you begin your fit journey today.

Http://twinspirationfitness.webs.com/

Craving Pasta?...Here's a Diet Friendly Solution!

 

Yes, you can eat noodles and get lean... mmmmmm

 

               

There are lots of fun foods that I (Juliane) find and incorporate into my diet as replacements for foods that I don't eat because they don't fit my goals. For example; pasta is so processed and full of gluten and an excess of calories that I just feel gross after I eat it. That's where Miracle Noodles come in! These gems are basically just fiber and absorb the taste of whatever you cook them in. There are zero carbs and calories per serving. They come in angel hair, rice and fettucine form. You can get them online and at a few heath food stores. The cons are that they are a bit pricey but you can buy them in bulk which cuts down on the price. Also, they have a weird odor when you first open them up, so make sure to rinse them really well! I use them sparingly if I want to make a fun Asian or Italian dish without all the calories and processed carbs. Today I cooked them with my special "fat burning" topping and fried them in a frying pan. This is so simple and easy.

 

-cut open the pack and rinse well for a few minutes in cold water.

-grease a pan with grass fed butter (healthy fat, you need fat to burn fat)

-put the burner on med/high heat and put the noodles in

-pour on the mustard (natural metabolism booster)

-shake in some ground mustard, ginger (aids in digestion), and "nosalt" and any other seasonings you may enjoy

-let noodles cook for a few minutes and continually mix them around the pan.

-add a little more grass fed butter on top to melt in

-put the noodles in a covered dish in the refrigerator for at least a few hours

-when you are ready to eat them, heat them up in the microwave for about 2 minutes. I find letting them sit in the seasoning, and then reheating them really helps to absorb the flavor!

 

Some people love them, others hate them, but they worth a try! There is also a version made of soy that I have found in many grocery stores which have some calories, carbs and protein per serving.

 

For personalized meal plans and personal training, visit my website at http://twinspirationfitness.webs.com/

Saturday Shred Secret

Today's Saturday Shred Secret it....

 

              

 

Cut the WHEAT out of your diet and you may just notice a flatter belly! Wheat contains a protein called gluten, which actually means GLUE! Our bodies have a hard time digesting wheat and it sits in our bellies and causes gas and bloating. You may find you have a gluten intolerance. Both (Juliane and Jessica) of our stomachs tend to store fat easily due to genetics, but we both noticed less belly fat after cutting out wheat! Many of my clients have noticed this too. Give it a try, the only thing you have to lose is belly fat!

For online training and nutrition visit our website at http://twinspirationfitness.webs.com/ 

Healthy Custard Recipe

                 

 

This is probably the most delicious healthy creation I've (Juliane) randomly invented to date. I like to put different things together and just see what happens and this week has been all about my awesome custard creation. So here is the recipe just for my readers!

 

Dry ingredients

1 scoop GNC Amp Whey Vanilla Protein

1 scoop Orange Amino Energy

1 tablespoon konjac root powder

A few dashes of each-

cinnamon, ginger

1/8 tsp baking powder ( a little goes a long way)

 

Wet ingredients

1 cup water

1/2 cup liquid egg whites

liquid Vanilla Stevia

8 ice cubes

1 container Strawberry Sugar Free Jello snack (yes, it has artificial sweetener, but a little won't hurt you:)

 

Put 1/2 cup egg whites and 1/2 cup water and some liquid Stevia in non stick pan and immediately mix in all dry ingredients. Cook on medium then flip and cook other side until it has a pancake like consistency. Put the pancake in the refrigerator for about 20 minutes until it cools.

 

put about 8 ice cubes, half cup water and Jello snack in the blender with the pancake. Blend on high for a few minutes, then blend on low until nice and fluffy. Scoop it out of the blender into a bowl and pop it in the freezer for about 5 minutes. Plop on the couch and enjoy! You can sprinkle some Stevia on top for added sweetness if you want. It's really filling!!

 

                                 

                              

                              

Training for Your Goals

Today I (Juliane) got a great question from one of my online clients that I thought would be applicable to many people...

"As far as cardio goes, will biking/elliptical still help my 5K running times?"

The answer to this question is yes and no....

You see, cycling and the elliptical will help your endurance, heart health and get you into great shape and burn fat! They are great for doing HIIT training if your main objective is to be fit and healthy. However, I do believe in "sport specific training." This is precisely why I ask all of my clients what their goal is. Do you actually want to run a 5k or even a half marathon? If so, do you have a specific time in mind? If your goal is to do well in a 5k race then you would actually need to run a few times a week... but if you just want to do them for fun, you will be fine and be in great cardiovascular condition to complete the distance. However, it's kind of like shooting hoops to train for baseball...  it will help with athleticism and hand/eye coordination, but it's not specific to the sport.

So sit back and think... what are your goals? Not any of my clients have the same plans because they all have different goals. So don't just randomly find a plan and blindly follow it! Keep your personal goals in mind!

Whether you are training for a specific sport, or just to be happy and healthy, I can help you out!

Here is a picture of me after I qualified for the Boston Marathon! I was a lot less muscular then because I was specifically training for marathons; which eats away at your muscles...

Visit our website for personalized plans at Http://twinspirationfitness.webs.com/

How Exercise Boosts Your Mood

As the season gets closer to winter, the days get darker and colder. This may take a toll on your mood, and research proves, one of the best ways to boost your mood naturally is exercise. Here is some info from www.mayoclinic.com on how working out can ease your worries and help you feel better emotionally.          

 

        

How does exercise help depression and anxiety?

Exercise probably helps ease depression in a number of ways, which may include:

• Releasing feel-good brain chemicals that may ease depression (neurotransmitters and endorphins)
• Reducing immune system chemicals that can worsen depression
• Increasing body temperature, which may have calming effects

Exercise has many psychological and emotional benefits too. It can help you:

• Gain confidence. Meeting exercise goals or challenges, even small ones, can boost your self-confidence. Getting in shape can also make you feel better about your appearance.
• Take your mind off worries. Exercise is a distraction that can get you away from the cycle of negative thoughts that feed anxiety and depression.
• Get more social interaction. Exercise may give you the chance to meet or socialize with others. Just exchanging a friendly smile or greeting as you walk around your neighborhood can help your mood.
• Cope in a healthy way. Doing something positive to manage anxiety or depression is a healthy coping strategy. Trying to feel better by drinking alcohol, dwelling on how badly you feel, or hoping anxiety or depression will go away on its own can lead to worsening symptoms.
         

For personalized training and nutrition plans visit our website at http://twinspirationfitness.webs.com/

Strawberry Vanilla Pudding, Super Quick and Easy!

So we always make random concoctions in our Ninjas, but today I made one that was so quick, simple and delicious that I had to share. It's healthy too (of course!)

15 ice cubes

1 cup unsweetened vanilla almond milk

1/2 scoop vanilla egg white protein powder (or whey or casein)

1 tablespoon konjac powder (to thicken)

1/2 tablespoon glutamine powder (optional)

5 shakes of each- cinnamon, ginger

A few drops of vanilla liquid stevia (to desired taste.)

Mix the above in the blender for about 30 seconds then add a single serve container of sugar free strawberry jello. This made it thick!

Blend well, pop in the freezer for 1 minute and enjoy!

Prep time 2 minutes and around 100 calories and around 12 grams of protein! 

The perfect snack to satisfy your sweet tooth;)

Get Fit With Friends On Fridays

If you usually workout alone, why not try something different on Fridays?

Get fit with a friend.

 

 

              

 

Here are 5 great reasons why you should workout with a friend on Fridays.

 

1. You can make it a social activity that will help you towards your fitness goals. Instead of hitting the bar for happy hour, hit the bar at the gym, or better yet the ballet barre at my Barre Fusion class!

 

2. They can help push you past a plateau. If you just can't bump up that bench press on your own, some encouragement may be just what you need.

 

3. You can spot each other during rest periods. I like incorporating spotting into my rest periods when I workout with a friend to keep the flow going and you don't have to ask random gym goers for a spot.

 

4. You might inspire a friend who was nervous about starting a workout plan if you ask them to join you at the gym!

 

5. You just may learn something new. Whether you are a beginner or advanced at working out, you can always learn something new and incorporate different training styles... it's the best way to keep your body from adapting.

 

For online nutrition and training, visit our website at http://twinspirationfitness.webs.com/

Saturday Shred Secret

Today's Saturday Shred Secret is.....

Don't waste your time in the gym doing endless crunches to get abs if you aren't lean! Spend your time doing the big lifts that will torch bodyfat!

Far too many times we are asked how to "get abs". Unfortunately it's not that easy, and if it were that easy, don't you think everyone would have abs?! Right?? "Abs are made in the kitchen!" That's right. You need to get your body fat low enough to see them through clean eating and macro nutrient tracking in order to even begin to see abs. Once you have a good body fat percentage then you can begin doing some ab exercises that will enable your ab muscles to pop. If you need help figuring out your macronutrients that you need in order to lose body fat don't hesitate to contact Juliane. This weekend, make sure to prep your meals with enough protein to feed your muscles! Happy Saturday!

Http://twinspirationfitness.webs.com/ 

For personalized plans!

Fit Fall Recipe

We love our veggies and in my nutrition plans, I promote getting most of your carbs from veggies rather than highly processed breads and pastas that our human bodies can't digest very well. If you're worried about a lack of energy, then you haven't tried falls friendliest veggies like the acorn squash... They are high carb and you can find them all over grocery stores during the fall season. Below is a recipe for a great high carb soup to feast on to fuel those heavy leg sessions and HIIT workouts.

Roasted Acorn Squash Soup

3 acorns, sliced in half and seeds removed
3 tbsp. olive oil
1 cup chopped carrots
2 shallot, chopped
1 red onion, chopped

3 cloves of garlic chopped
1 tsp. kosher salt

1 teaspoon savory
1/2 tsp. dried ginger

1/2 tsp. ground black pepper
1/4 tsp. dried sage
1/8 tsp. cayenne pepper
1/8 tsp. ground allspice
4 cups vegetable stock

Directions

Preheat oven to 400 degrees.

Line baking sheet with aluminum foil. Place squash, skin-side-down, onto baking sheet. Lightly sprinkle with kosher salt and ground black pepper. Roast in oven for 45-50 minutes, or until flesh is tender and skin is starting to turn golden brown. Remove from oven and allow to cool. Once cool, remove flesh from skin by using a spoon and scooping out the flesh. Discard skin and set flesh aside.

In a large, deep pot, heat olive oil over medium-high heat until hot. Add carrots, garlic, shallot and onions and saute until tender, about 6-8 minutes. Once tender, add salt, ginger, sage, cayenne, allspice, savory, black pepper, squash and vegetable stock. Stir well and bring to a boil. Reduce heat and simmer for 15-20 minutes.

Remove pot from heat and puree mixture, either with an immersion blender or a blender (in batches) or a food processor.

Once pureed, season to taste.

 

Food Craving Culprits

If you get food cravings for those "not so healthy" foods, it just may be a sign that your body is craving certain minerals and nutrients. Below is a great chart from www.stepintomygreenworld.com   that will help you with what to eat to beat those cravings.

            

But if you just can't escape the craving, sometimes you may treat yourself and then be done with it. We are all human. Don't feel guilty if you need a treat once in a while. Just indulge, and move on. Don't let it ruin your whole day and try to get back on track for your next meal. Lulu, Jes' baby girl, likes to indulge in angel food cake every once in a while as you can see below:)

                              

 

For personalized nutrition and training plans visit our website at http://twinspirationfitness.webs.com/ 

Motivation Monday

1.Most people have a hard time turning their brain off from work when working out. "When we’re doing an exercise—like alternating lunges—I forget what position I just did. So then I end up doing three lunges on my left leg," said someone I saw today while on vacation in philly at the gym. The gym should be a place for you to go and work off the aggression of the day- not be thinking about it. 

2. Have a plan!

If you go into the gym without a plan you will wonder around aimlessly. If you're serious about weight training, then you should make a plan in order to hit each muscle group on a weekly basis. Or if there is a particular muscle group you are specifically working on to build up, you should consider that when you are planning your workouts for the week. 

3. If you make a plan you are also less likely to skip the gym that day because screwing up your plan would mean having to rewrite your plan. When I (Jessica) write my plan for the week, I always consider other factors in my day, such as the amount of work I have in other areas of my life. Baby, work, housework, food prep. Then, I usually do my HIIT on the days I have more time or concentrate on a particular muscle group I'm trying to build up. Right now it's my booty :) 

4. Finally, plan a time to bring a new gym buddy to the gym. Today my husband came with me for the first time in over a year!  You will surprise yourself, if you feel like you're in a rut and you help someone who has never lifted weights before. You will have a new sense of how strong you really are!  

Cellulite Solutions

Cellulite is a problem that plagues many women, and while its virtually impossible to get rid of, there are some simple solutions to ease the site of cellulite.

             

Cellulite is a condition in which the skin appears to have areas with underlying fat deposits, giving it a dimpled, lumpy appearance. It is most noticeable on the butt and thighs and stomach areas. It's a problem that plagues millions of women. Even skinny women can have cellulite. It is very genetic. However, if you have cellulite, you can ease the appearance of the dimples through weight training. You see, the muscle will fill out the leg which will helps lessen the appearance of cellulite. However, you can't just lose weight to decrease the appearance of cellulite. You NEED to fill out the excess dimpled skin with muscle. So the fuller then muscle, the lesser the appearance of dimples! So another great reason to do some heavy squats and get those hammies nice and thick. Once you start getting muscle bellies in your glutes and hamstrings the dimply skin will start to decrease because you are filling it out with dense muscles mass.

 

Here's an awesome at home remedy I used before my fitness competition that I won. I seem to get cellulite, and I have excess skin from being heavy, around my abdomen area. Every night ,for about a month, I rubbed preparation H all over my stomach and then wrapped plastic wrap around it. I would wear it for a few hours. It actually made a visible difference! It basically pulled the excess water from under the skin and made the skin tighter. This isn't something I would recommend doing daily, but it's something you can try before a big event and it only costs about $5!

              

For information on a personalized training and nutrition plan, visit our website at http://twinspirationfitness.webs.com/

Saturday Shred Secret

Today's Saturday Shred Secret is....

          

 

EAT MORE PROTEIN...

 

YES, I said eat MORE! Your body can only build lean muscle if you feed it. Protein, especially from animals and eggs, have the complete amino acid profile that your body needs to build muscle. I (Juliane) recommend getting AT LEAST 1 gram of protein per pound of body weight. That should be from complete protein sources (this means protein from veggies and nuts, etc. aren't included in that amount.) This is especially important if you are trying to lose body fat because you want to maintain your lean muscle while losing fat. Muscle burns fat; which equals SHREDDED! So eat your protein ladies and gentlemen. I try to get my complete proteins from a variety of sources... on a daily basis I eat whey protein, casein protein, chicken, salmon, tuna, and eggs. You can also eat lean red meats. (FUN FACT: I haven't eaten red meat since I was 12 years old!) Most importantly, don't skimp out on that protein in your post workout! In the gym you are breaking down muscle so you need protein to build it back up and get stronger!

 

                                      

We LOVE chicken with our secret fat burning seasoning! Mmmm Do you know what it is?

 Contact us with questions! Julbrown22@hotmail.com

                     

                     

For a complete personalized nutrition plan to find out your specific protein needs, visit our website at http://twinspirationfitness.webs.com/

Cure Your Calf Problems

If you are new to working out, and specifically doing HIIT on the treadmill, you may experience sore calves. I get asked often how to cure painful calves. Here is a crash course on how to cure those aches. 

Before you run make sure you are doing some active stretching... never do passive stretching before running. Good active stretching for your calves would be doing heel raises on a stair with your feet parallel, turned out, and turned in, to hit all three heads of the calf muscle. Also, do some "farmers walks," and heel walks. Use a  stretch band to point and flex your toes to activate the calf muscle. Another active stretch is to do "high knees" landing on the balls of your feet.

Concentrate on form when running. A lot of people get sore calves because they strike on their heels instead of balls of your feet. Try to concentrate on striking on the ball of your foot which will also help you with speed. Another idea is to make sure you are wearing good sneakers for HIIT training.

When you are finished running use a foam roller, or a trigger point ball, or even a golf ball to roll out your calves with as much pressure as you can handle. That gets the blood flowing to the belly of the muscle. Then its time to stretch. Use stretch bands to pull your toes back and stretch the calf and hold it for at least 30 seconds. Pull your toes in every angle because the calf has 3 heads to it. Most people forget to stretch all three ways. Rolling out your whole body and stretching with really help with recovery and relieve soreness. Breathe when you are stretching to help the oxygen flow to the muscles. Finally, if you are having pain in addition to soreness, ICE and then heat for 20 minutes each. Another idea is to wear compression socks or sleeves on your calves. They help with blood flow to the area.

Guaranteed Shredded Arms Workout!

 Today I (Juliane) did some arms training with a focus on biceps. Whenever I do arm training I incorporate full body exercises, like push ups and chin ups, and even kettle bell swings. This makes the workout more functional instead of just doing a bunch of bicep curls. It also helps to pre-exhaust the arms which really fatigues the muscle. I also like to end with dropsets and a burnout on resistance bands. Here is a sample workout:

 

          

Circuit style training (to burn fat and build muscle) 3-4 sets of 10-12 reps-choose a weight that is challenging for you!

Chin ups (assisted if needed)

Rope attachment push downs

Hammer curls with a twist

Kettle bell swings

Tricep push ups (arms close to body)

Rope attachment curls

Tricep kick backs on pulley machine

Kettle bell swings

TRX rows underhand grip

Tricep reverse push downs with underhand grip

Cable cross chest curls

Kettlebells swings

Finisher-

Drop set on tricep press down machine

Resistance band curls to failure

That should give you a great pump for sure!!

 

For personalized workout plans visit our website http://twinspirationfitness.webs.com/