June 23, 2009
Fat Loss Tips For Women Has Moved!
This website has now moved to DustinMaherFitness.com Please check this out for all the new articles and videos.
May 15, 2009
What Nutrition Recipes or Questions Do You Have!?
I hope that you have been enjoying my moms recipes and nutritional tips each week. I want to thank every one of you who have contributed to the recipes by adding your own in the comments section. My plan is at the end of 1 year, make a cook book will have all the recipes my mom has shared as well as those who have contributed.
Here is a look at some of the recipes so far!
30 Healthy Snacks, 21 Healthy Snacks, Chocolate Chip Cookies, Chocolate Tofu Pie, Pureed Vegetables, Roasted Veggies, Quinoa, Chicken, Omelet, Pizza, Guacamole, Hummus, Carrot Soup
Instead of coming up with different recipes and food ideas each week, my mom and I thought it would be More on What Nutrition Recipes or Questions Do You Have!?
If you have been following me for any length of time or have trained with me, you know the first thing I do with a client who sees me for fat loss and has been a chronic long distance cardio person, is tell them to stop immediately!
For many looking to lose weight long slow intensity cardio just doesn’t seem to work. I don’t have all the answers to why, but just look around at everyone in the gym who is on treadmills or ellipticals at a very slow speed. Many are overweight, not all of course, but many. I am not saying running an hour per day 5 days a week will turn you fat, but for many running an hour a day won’t cause much if any fat loss. More on Interval Training: The 21st Century Fat Loss Solution
May 10, 2009
Happy Mother’s Day!
I just wanted to wish every mom a wonderful Mother’s Day. I also want to give a special shout out to my mom who has been an awesome supportive mom the past 25 years! Thanks for staying home with us all 19 years I was at home. Thanks for waking me up each morning with a healthy breakfast ready hot that I had requested the night before. Thank you for driving me to school everyday, even though I was embarassed by the old rusty vehicles we had. Thanks for being at all my sporting events, even when all I did was ride the bench.
I also wanted to thank the 100 + moms I get to work with each week. Thanks for working SO hard for me. Thanks for realizing you are important and worth investing in. Thanks for changing your lives so you can change the lives of you family and be a healthy example to your children. Thanks for allowing me to live out my dream each and every day!
You may have seen this email floating around, I want to thank Susan Galgon for sending this to me.
WHY GOD MADE MOMS
Answers given by 2nd grade school children to the following questions:
Why did God make mothers?
1. She’s the only one who knows where the scotch tape is.
2. Mostly to clean the house.
3. To help us out when we were getting born.
How did God make mothers?
1. He used dirt, just like for the rest of us.
2. Magic plus super powers and a lot of stirring. More on Happy Mother’s Day!
May 7, 2009
Healthy Carrot Soup
Today my mom would like to share with you are great healthy carrot soup. This soup can be eaten both warm or cold depending on the weather and your mood.
Here it is!
Just watching Abby do her core workouts gives me an appetite….not to mention those goofy, talented kids doing their balancing/pushup act for all of Madison the other day!
Fortunately, we have a very slimming soup on the back burner for today; yeah, I know, it’s feeling like summer these days, so who wants soup?! It really can be eaten cold, if that’s your thing, or otherwise, just make it lukewarm. But hey, let’s get real: we all know that more chilly days are ahead before serious summer sets in, right?!
Besides, a friend just made this delicious soup for a few of us gals from our Homemaker group at church and I enjoyed it so much that you now get to make it too; she served it with a baby green salad and warm Italian bread, giving us a lo-cal lunch…well, we won’t mention the dessert, okay? Well, get out your big Dutch oven and get ready to do some serious chopping.
CARROT LEEK SOUP:
5 c. water or chicken broth
5 c. sliced carrots More on Healthy Carrot Soup
By now you are probably aware that Madison Fit Fun Bootcamps are kicking off the 2009 outdoor season Saturday May 9th at 8:30 AM at Elver Park. We are encouraging families to come and everyone to bring someone! This first boot camp is FREE, in order for everyone to experience what a boot camp is like. We will have 15 trainers there helping out, ensuring you get the best workout possible.
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*This was filmed last year, some of the locations have changed and the Saturday morning boot camp structure has changed.
Madison Fit Fun Boot Camp is the largest boot camp program in the Madison area. We currently have 5 locations and 9 different camps to make it as convenient and accessable as possible. Most of the camps have 2-3 trainers, giving you personal attention.
When evaluating a fitness program, here are the top 7 things to consider.
1. Program has a proven track record for delivering massive results to each and every participant.
-We have amazing before and after pictures as well as many testimonials talking about the unbelievable results and experiences of the boot campers. Whether you are looking to lose weight, tone up, improve your 5k time, or complete your first triathlon, Fit Fun Boot Camp will deliver.
2. Program is taught by high qualified and experienced trainers that use a consistent training philosophy.
-All instructors are either certified personal trainers, or have at least 1 year of mentorship by myself.
3. Program incorporates some nutritional guidance and extra support.
-We will provide additional handouts and resources for what to eat as well as keeping each other accountable for our food choices. More on Madison Fit Fun Boot Camp
With summer approaching, the desire by most to lose weight increases. The damage from the long winter months is assessed and a plan is created to feel great this summer! Madison Fit Fun Bootcamps is one great way to do this! Working out outside with the support of those around you can ensure that you are going to look and feel your best this summer.
Yesterday I did my fitness radio show on WPR, you can listen to the 45 minute interview here.
Check out this video that I did yesterday on NBC talking about some great core exercises. I had Abby be my assistant. Abby has completely transformed her body through Fit Fun Bootcamps and has lost close to 30 lbs of fat.
If you have been following me for awhile you know what I say about how to get a flat stomach; strong social support, great nutrition, resistance training, and cardio, in that order of importance.
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Try some of these exercises on your own and report to everyone how they are. I can promise you they aren’t as easy as Abby made them look!
May 4, 2009
Hamstring and Butt Toning Exercise
Today in the video we talk about having a workout buddy. If you are looking for a great way to be accountable with others under the guidance of a highly qualified trainer, check out Madison Fit Fun Bootcamps.
The exercise you are about to see is one of the toughest and most intense exercises you can do to target the hamstrings. In most people, the hamstring is underdeveloped compared to the quadricep. This will require a partner, so grab your husband, wife, or friend and give this one a shot! If you are looking for a great butt lifting exercise, you should definitely add this to the list!
I also wanted to give a HUGE thanks to John Hall for all the videos he did with me. I really hope I can get back down to Chicago or have him to come up to do some more video. Be sure to check out his website.
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More on Hamstring and Butt Toning Exercise
April 30, 2009
30 Healthy Snacks Part 2
Last week my mom posted 21 healthy snacks and this week she once again over delivers and shares with you 30 more healthy quick snacks. Be sure to print these off and bring them with you to the grocery store and post them on your refrigerator and pantry.
So lets not wait another moment, check out my moms post!
1c. raw broccoli or cauliflower/ 1/4 c. hummus- 4 c. light popcorn/1 lofat string cheese
- 1 sl. w.w. toast/1/4 c. sliced avocado sprinkled with lemon juice
- 1 apple sliced & sprinkled with cinnamon/2 Tbls. raw walnuts
- 1/2 c. unsw. applesauce/2 Tbls. raw pecans
- 1 c. cherry tomatoes/1 lowfat string cheese
- 1 oz. non-nitrate deli roast beef/1 oz. lofat cheese slices/alfalfa sprouts
- ½ c. warm br. rice/1/2 c skim milk/1 tsp. honey or agave syrup
- 10 lrg. black or green olives, rinsed/1 oz. lofat cheese
- 3 rye krisp crackers/1 oz. sliced lofat cheese
- 1/2 w.w. Eng. muffin/1 Tbls. nat. peanut butter
- 1 c. berries/ 1/2 c. nonfat yogurt/1 Tbls. nonsugar jam
- 1 med. pear/1 oz. lofat cheese
- 1 med. orange/ 1/2c. nonfat cot. cheese
- 1 c. sliced red or green peppers/ ¼ c. hummus
- ½ c. rinsed black beans/ 1/2 c. lofat cot. Cheese
- 1 kiwi/1 lofat string cheese
- ½ toasted pita pocket/ ¼ c. hummus
- 1 slice sprouted gr. bread/ 1 Tbls. nat. peanut butter/1 tsp. nonsugar jam
- 1 oz. lofat Feta cheese/ 1/2c. unsw.applesauce or sliced peaches
- 1 slice w.w. bread/1 tsp. lite mayo/1 sliced tomato/1 oz. cheese-broil ‘til cheese is melted
- 1 scoop unsw. prot. pwd./ ½ c. berries/ ½ c. skim milk/stevia-blend
- 1 c. Kashi whole gr. puffed cereal/ ½ c. skim milk/stevia
- 1 hardboiled egg/1 sl. w.w. toast/1 tsp. nonsugar jam
- 1 veggie burger/1 slice tomato/romaine lettuce leaves/mustard
- 2 large dates/1 Tbls. nat. peanut butter
- 1/2 lofat, low sugar granola bar/1 Tbls. sunflower seeds
- 6 oz. can of low sod. tomato or v8 juice/1 wedge light laughing cow cheese/5 w.w. crackers
- 1/2 c. plain nonfat yogurt/1 Tbls. nat. peanut butter, nuked and stirred into yogurt/1/4 sliced banana
If some of you are into proper food combinations, you may have to adjust some of these snack options. Maybe that would be a good subject to touch on some week.
I am trying to use stevia; I like the liquid form for smoothies and the powdered form for oatmeal, yogurt, etc. The flavor takes getting used to, but the trade off is well worth the “sacrifice”, having sweetening with no negatives-at least I have not read of any.
Here’s a quick recipe for a healthy snack:
Energy Balls:
1 c. crunchy nat. peanut butter
2 scoops nonsw. whey protein pwd.
2 ripe bananas
2 Tbls. whole flaxseed
Mix all the ingred. with a fork, roll into walnut sized balls, refrig. at least 2 hrs. before serving. For variation, roll in toasted sesame seeds or ground flaxseeds. May store in freezer; use individual Ziplocs baggies for a grab and go snack.
I tried this recipe and we were not wowed with it….for not having sugar, just bananas, for sweetening, it was worth including-especially for using with your kids. Maybe if I played around with it and got rid of the moist texture, perhaps just adding more ground flaxseed, it’d be better. However, I changed things up and here is something I came up with that the guys liked better:
Energy Balls # 2:
1/2 c. natural peanut butter, crunchy or smooth
1 scoop prot. pwd., unsw. (28g)
3 Tbls. ground flaxseeds
4 Tbls. walnuts, baking pieces
2 tsp. agave
toasted sesame seeds for coating
I used my electric mixer and mixed everything together. It was sweet enough for me, but you might add another tsp. of the agave, or honey. The agave is low glycemic, for what it’s worth :). Please
don’t wreck this recipe with prot. pwd. that has those awful fake sugars (are you listening, Dustin??!)!
I rolled them into tiny balls-they are potent little things-and then rolled them in the toasted sesame seeds (just stir them in a dry, med. hot fry pan for a few minutes, til brown). This sounds silly, but I actually used my 1/2 tsp. measuring spoon, level, and after the sesame seed coating, they make a nice little nibble, just enough to have a little sweet taste-and small enough to have two, if you must-haha! Now, doing the math, this recipe should make 96 half tsp. balls, putting it at around 14 cals. each-how ’bout that?!
I didn’t make them all up yet, so it may not literally come out to that many…..but whatever, quite harmless, eh? Now if you eat 6 at a shot…..:)!
Thanks for everyone who has shared their favorite snacks so far! Keep them coming. Scroll down to the bottom of this page and share your favorite or see what others are suggesting
Keep eating~healthy!
Dustin’s Mom~Joy
Check out these links for more great cooking ideas!
April 29, 2009
Thank You!
I am off to California in a few hours for a fitness conference and wanted to quick write to you and thank you! In the past 7 months I have had nearly 100,000 visitors to my websites and 1000’s signing up for my newsletter from all over the world! 8 months ago, I had no idea how to make a website or start a blog, and 100,000 visitors later here I am!
Some fitness professionals thought I was crazy when I wanted to start a blog that would take me 7 hours a week to maintain, and give away $1000’s of dollars worth of fitness information for free that has cost at least $85,000 to obtain, but I have, and always will believe, that if I enrich the lives of others, and provide value to their lives, all my needs and wants will be made available. I challenge you to live your live this way as well. More on Thank You!
