Fitness Blog, Pt. II

Altonio Seahorn II, Master Trainer & Owner, Complete Victory Fitness & Health.

In my previous Blog, we said “Just do it, just get started” with a Walking Program. I trust and hope that you have begun that walking regiment.

Before, the challenge was to just get started, and now, in this next Blog, I provide you with tips to enhance or make your walking experience more challenging.  Are you ready and excited about this new challenge? Well, I am! I call it “3-Minute Stair Challenge!”

Now, that you have chosen to either park a further distance away and walk from your car to work or to walk with a group of friends during lunchtime or after work. It’s time to ramp things up a bit by combining another simple add-on.  Stairs—yes, stairs! If there are stairs in your office building, school or home, I want you to use them. If the stairs you plan to use resemble, let’s say, stairs at Joe Louis Arena—then, I would recommend that you start off slowly, and perhaps not go all the way to the top of the stairs on your first try, but rather build up to that point.

So, here’s what I challenge you to do. Begin with a set number of stairs to climb. If you have an unusually large flight of stairs, decide on the exact number of stairs you will climb before you get started and try to remain committed to that number. As an example, start with 10 to 15 stairs, which may not sound like a lot at first. However, it can be when combined with your Walking Program.

Next, set your cellphone timer for 3-minutes! Now, the fitness benefit with stairs is that real work is put in going up stairs—not necessarily coming down, LOL.  With that in mind, you want to walk up a flight of stairs to the next floor.  If you are not completely winded after, continue to work that flight of stairs up and down for the entire 3-minutes.

Otherwise, if climbing that one flight of stairs has you winded, then use the elevator as a rest period. Take the elevator down to your starting point then finish up with your Walking Routine. Adding this 3-Minute Stair Routine should be a challenge.  If your walking routine generally takes you 15 minutes, you now just added 3-minutes of stair work for a total of 18 minutes or if that proves, too, challenging for you, extend your walking program to 18 minutes.

Listen to your body. Whatever you decide to do—just have fun with it! Remember, the addition of a flight of stairs does not need to be so strenuous that you find yourself discouraged.  Recall, last time we chatted, I stated goals should be S.M.A.R. TSimple, Manageable, Attainable, Reachable, and Timely.

Suggestion: First starting out, chose something attainable such as using stairs in your home from the basement to the 1st floor or something as small as a flight of stairs that has between 4-7 steps and just do that for 3-minutes up and down. I conduct this simple assessment with each of my clients to test their cardio fitness level. It never fails–clients are always amazed at how much work goes into walking up and down stairs for 3 “full” minutes!

Until next time, remember—looking good makes you feel good. And when you feel good, you look good.  Have an awesome day!

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Fitness Blog

Altonio Seahorn II, owner, Complete Victory Fitness & Health

Exercise? Where do I begin? Well that’s the exact same question I asked myself when I was tasked to write this blog. Where do I begin? Like Nike says, “just do it!” So, what I’m telling you is to just do something today. Have a sense of urgency! Start with what you know…. Walking!! Real simple, it’s something that we do everyday. We walk to our cars to go to work and walk to our cars to drive home. Walking is an exercise we take for granted. We don’t really consider it exercise, because we do it without thinking and our bodies have become conditioned to performing the daily routine of walking to and from our cars.

However, there is a way to make walking more challenging—-I want to challenge you to park your car in a different location than normal. When I say different—-park your car further away. Whether, park across the street or park on a higher level in the parking structure or park in the furthest corners of the parking lot—-anywhere, but where you normally park. Now, you have just turned walking into an exercise! You have just asked your body to do something a little different than it is used to doing!

If you do not drive, then join a walking club or ‘start’ a walking club! There is usually a lot of walking “Gurus” at your local mall and perhaps at your job. You may find walking clubs at the mall, in the early mornings, walking around. You can also find them on your job and if you can’t, then grab a friend or two, and start your own club.
Walking can be done during your lunch break. Starting out, you may not be able to keep up with more seasoned individuals at the mall or on your job, but do not let this distract you. Your goal is to just start (“just do it!”). The American College of Sports Medicine (ACSM) has a 4-letter acronym they teach you while obtaining certification. We use it to aide clients when helping them to set goals, it is called S. M.A.R.T.

Goals should be “Simple, Manageable, Attainable, Realistic, and Timely”. Walking is Simple, Manageable, and Attainable. Pick a day or two and choose a convenient time. Start with say 15 to 20-minutes each session and do this for one calendar month. This plan is “Realistic and Timely”. Next blog, we will talk about stepping it up and making walking a bit more challenging, but for right now, remember, “just do it!” and start today!

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HEALTHY SNACK: Chicken Teaser on a Skewer!

Grocery list

1 head of romaine lettuce

small bottle of Dijon mustard

granulated garlic

granulated onion

small bottle of red wine vinegar

chopped parsley

2 chicken breast

1 package of cherry tomatoes

skewers

Recipe

Combine 2 tablespoons of Dijon, 2 teaspoons of granulated garlic, 1 tablespoon of red wine vinegar, 2 teaspoons of granulated onion, and one tablespoon of chopped parsley in a bowl and set aside.

Boil the chicken breast in water and a pinch of salt for 10 minutes or until the chicken reaches an internal temp of 165.

Rinse and large dice the romaine lettuce

Rinse cherry tomatoes

Chop chicken breast into large dice

Now toss the chicken in the marinade and let refrigerate for at least an hour.

Take chicken out of fridge skewer a piece of chicken then lettuce and a tomato then repeat ending with a piece of chicken. Pour remaining marinade over skewers.

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BREAKFAST: Banana Blueberry Cobbler

Grocery list

2 16 oz containers of quick oats

1 medium bottle of Agave Nectar

2 packages of blueberries

1 bunch of bananas

3 cups of chopped nuts

Recipe

2 cups of oatmeal cooked in either water or almond milk (preferably done the day before, if cooked the day of allow to chill)

1/2 cup agave nectar

1/2 cup of blueberries

1 cup of chopped bananas

1/2 cup of nuts

1/8 teaspoon or a pinch of salt

1/2 teaspoon of cinnamon

Cook oatmeal as specified on package and chill.

Mix Agave Nectar with cinnamon to make a glaze.

Chop Bananas and set aside

Rinse blueberries and set aside

Sprinkle nuts in the bottom of the pan (may substitute nuts for oatmeal flakes)

Spread oatmeal over the nuts

Spread fruit in an even layer over oatmeal

Pour glaze evenly over fruit.

Bake in a preheated 350 degree oven for 10 to 12 minutes

 

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More Favorite Recipes from Chef Chris!

Garden Vegetable Marinara / shiritake

2 large fresh squash
2 large fresh zucchini
1 pound of fresh shiitake mushroom
1 Tsp of Kosher salt
2 cloves of fresh chopped garlic
16 oz of Tomato juice
1 Tbsp olive oil
1 pound of rinsed and boiled Shiritake Noodle

Take olive oil turn to medium heat, sauté garlic and lightly brown, about 30 seconds, add squash, zucchini and mushroom and tomato juice and simmer together for 15 minutes, add salt, then combine with shirritake noodle

Pizza Portobello

2 large grilled portobello
10 leaves or plushes of basil
1 Tsp of olive oil
1/4 thinly sliced red onion
2 fresh tomatoes sliced
1 cup tomato sauce
1/2 Tsp of salt
1 Tsp of black pepper

Per heat oven to 350• add 1 Tsp olive oil to sauté pan and turn to medium heat and sliced red onion, cook til onions are tender, add tomato sauce then simmer for 10 minutes reduce to thick sauce, place in portobello then top with sliced fresh tomato and whole basil left and roast in oven until entire mushroom is golden brown

Banana Pancakes

3 eggs
1 Tsp vanilla extract
3 Fresh Ripen bananas
1 Tbsp of Coconut oil
1 Tsp of agave nectar

Combine eggs , extract, bananas and agave nectar in blender and blend until smooth, heat sauté pan to medium add coconut oil and pour pancake size patties in heat pan, flip when browning begins.

Agave Nectar glazed grilled plums with lemon sorbet

3 plums
1-1/2 cup of Agave nectar
2 cups of lemon juice
1 cup of sugar
1 Tsp lemon zest

Grilled plums on open fire, until skim begins to split, brush with 1/2 cup of agave nectar the place to the side, combine 2 cups of lemon juice, 1 cup of sugar, 1 cup of Agave Nectar w/ 1 Tsp of lemon zest. Let churn til it becomes firm…

Yogurt fruit Popsicles

1 cup of strawberries
1 cup of cantaloupe
1 cup of watermelon chopped
1-1/2 cup of honey
1 cup of plain yogurt

Combine all ingredients and place in Popsicles molds

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More Healthy Substitution Recipes from Chef Chris

Enjoy these tasty new recipes from Chef Chris!

Zesty Chick Pea Popcorn instead of Chips or Buttered Popcorn

1 Can of Chick Peas
1 Tsp CoconutSpice mixture1 Tsp Chili Powder
1 Tsp Cumin
1/2 Tsp  Course Black Pepper
1/2 Tsp Sea Salt
3/4 Tsp Granulated Garlic
3/4 Tsp Onion
1/2 Tsp Dry Mustard

Combine all ingredients and roast in Preheated at 350 for 40 minutes or until  golden brownish appearance

Frozen Berry Sorbet instead of ice cream
1 cup of fresh strawberries
1 cup of frozen strawberries
1 cup of fresh blueberries
1 cup of frozen blueberries
1 cup of frozen raspberries
1 fresh banana
1/2 cup Agave Nectar
1 Lemon juiced
In food processor add fresh fruits purée till smooth, slowly add frozen fruits with agave nectar , finish with lemon juice.. Done !
Nutty Fruit bites instead of Candy bars
1 cup of steeped dates
1 cup of cranberries
1 cup of apricots
1 cup of dry bananas
In food processor chop dry banana into a dust remove for bowl set to the side, and also in the food processor chop dates up finely, add cranberries, apricots, until it’s a sticky fruit mixture,
Scoop mixture roll into a ball them roll in banana crumbs .. All done
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Exciting New Health Recipes From Chef Chris!

Roasted Sweet Potatoes

Ingredients
3 large Sweet Potatoes
1 tsp Coconut Oil
1/2 cup of Maple Syrup
1 cup Agave Nectar
Zest and Juice of 1 Orange
1 tsp Cinnamon
1 tsp Nutmeg

Directions

1.) Preheat Oven at 350

2.)Peel and Large Dice Sweet Potatoes toss in coconut oil place in oven and roasted til soft and golden brown

3.) In small pot place maple syrup, agave, nectar, cinnamon, nutmeg, zest and juice of orange. Simmer for 5 minutes

4.) Toss warm glaze on roasted sweet potatoes and try not to lick the pot!

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