1 tablespoon EVOO

1 1/2 cups chopped onion (I used 1 small onion cause I’m not a huge onion fan)

2 4-ounce cans chopped green chiles

1 teaspoon dried oregano

1 teaspoon ground cumin

1/8-1/4 teaspoon cayenne pepper (I used 1/4 t and it was a bit much)

2 15-ounce cans great northern beans, rinsed

1 15-ounce cans black beans, rinsed

4 cups reduced-sodium chicken broth

4 cups shredded cooked skinless turkey, or chicken

Heat oil in a large pot oven over medium-high heat. Add onion; cook until softened, about 5 minutes. Stir in chiles, oregano, cumin & cayenne. Cook for 5 minutes. Stir in beans and broth; bring to a simmer. Cook for 20 minutes. Add turkey (or chicken); cook for 5 minutes more. Serve.

You don’t need to spend thousands of dollars on the latest gadgets to be fit and healthy. In this economy many of us have had to eliminate our gym memberships and workout in a cost effective way in our own homes. Here are a few items that I use with my clients that can be used in your home or when you travel and won’t put you in debt.

The Gymboss Interval Timer gives your workout the discipline and structure necessary to take your workout to the next level. The easy to use timer allows you to stay on track during your interval or tabata workouts by eliminating the pesky issue of checking the time during your intervals. Just set it, forget it and put all of your focus on your workout!

Resistance Bands are THE BEST way to workout in a cost and space effective way! Unlike free weights, resistance bands are lightweight and travel well. With dumbbells, each time you want to add or decrease weight, you have to go grab another set of weights. But with resistance bands, all you have to do is tighten or loosen your grip. It’s like having multiple sets of weights in one piece of equipment.

THE ULTIMATE  must have for the in-home exerciser is the TRX. The TRX system is great for the traveling fitness freak, an outdoor enthusiast or the average Joe who doesn’t have much space to work out. The TRX is a little more spendy, but it is your perfect all-in-one piece of equipment.  Hook the TRX up to a tree, pole or sturdy beam in your house and your set for a great workout using just your body weight. Cardio, resistance, stretching – the TRX can do it all.

2 scoops vanilla protein powder

1 heaping tablespoon of canned pumpkin

1 handful of spinach

1/2 of a banana

8 oz cold water

Sprinkle of Cinnamon

Sprinkle of Pumpkin Pie Spice

1/4 cup dry oats (optional)

Blend until smooth.

TRX SUSPENSION TRAINER

$199.95 If you’re looking for the ULTIMATE gift to give someone, this would be it. The TRX system is great for the traveling fitness freak, an outdoor enthusiast or the average Joe who doesn’t have much space to work out. Hook the TRX up to a tree, pole or sturdy beam in your house and your set for a great workout using just your body weight. Great for all fitness levels. Use code TRXGIVE when checking out and get FREE SHIPPING and 20% off.

BOSU TRAINER

$49.95-$109 Do you BOSU? You should. The BOSU is an amazing functional tool to help improve your balance, strength, agility and speed. Can be used flat side up or flat side down. The BOSU takes exercises like lunges, pushups and planks to a whole other level.

GYMBOSS

$19.99 The Gymboss interval timer will give your workout the discipline and structure necessary to take your workout to the next level. This easy to use timer will allow you to stay on track during your workouts by eliminating the pesky issue of checking the time during your intervals. Just set it, forget it put all of your focus on the workout to get the best results possible!

2 LB. WEIGHTED GLOVES WITH REMOVABLE WEIGHTS

$17.99 These adjustable gloves can be used for strength training, boxercise, walking. Removable 1 lb weight packets allow the gloves to go from 0-2 lbs. I love these gloves because there have been so many times when I am in between weights and these allow me to make small weight increases.

10 LB MAX-VEST

$44.99 I’m a sucker for the Cathe products and this vest is awesome. It adds just enough weight to fry my legs during my plyo workouts. I love doing walking lunges when wearing this vest.

THE PERFECT PUSHUP

$39.95 Don’t knock it until you try it! When a client of mine suggested I add it into my chest routine, I laughed at him. I am not one to try “infomercial” products because they are usually cheesy and junk. But I tried it and it took my pushup to a whole new level – it added depth and rotation into a normal pushup while keeping me in perfect form with less strain on my wrists.

THE ULTIMATE WORKOUT LOG

$12.95 This 24 week workout journal allows you to log your cardio and strength workouts. Every page has a motivational saying and gives you fitness information and facts that can help you reach your personal goals.

FITBOOK JOURNAL

$22.95 A personalized, flexible, and functional fitness/nutrition journal that offers a unique 12-week system to plan for success, track your progress, and reach your goals. At just 5.5″, the fitbook is portable – but durable enough to endure being toted around. The fitbook is small in size, but packs a punch in utility with durable plastic coil, an elastic strap to mark your place, a handy slot in the back to stash your gym card, and includes a pint-size pen.

FITNESS TO GO GEAR

$20-$40 Look cute and fit while sporting the Fitness To Go Apparel. Jackets, short sleeve sweat wicking tees and tank tops in lots of fun colors. Also, stay hydrated while drinking out of your Fitness To Go water bottle.

FITNESS TO GO GIFT CERTIFICATES

$10-UNLIMITED Give the gift of health this year. Purchase Gift Certificates that can be used for any Fitness To Go Service. Classes, Training, Equipment Orientation, Custom/Private Bootcamps, Program Design – you name it, Fitness To Go can help you get in the best shape of your life in 2012!

When we think of being grateful, we think of the BIG things in life – a roof over our heads, a job that pays the bills and a family that loves us. But what about the smaller things like being able to walk up a flight of stairs, play in the yard with your kids and the ability to move? Our fitness is often over looked and taken for granted. It’s something we’ll focus on when we have more. More time, more money, more incentive.  But what if your fitness abilities were taken away from you?

Fitness isn’t all about fitting into a pair of size 00 skinny jeans or getting back to your “high school weight”. It’s about how great moving makes you feel and the awesome things you can accomplish with the incredible body you have. When our ability to use our bodies is taken from us, we regret the things we didn’t do when we could have. You hurt your knees and you wish you would have taken up running. You break your arm and you wish you could toss the ball with your kids. So why not try living without regret and doing things just because you can. I’m not usually one to toot my own horn, but in the last year and a half alone, I ran the distance of the United States. My body and fitness allowed me put one foot in front of the other for 3500 miles. I didn’t do it to lose weight, win a contest or because someone was chasing me. I did it because I could. And I am extremely grateful that my body and fitness level allowed me to experience every mile of it.

This month I challenge you to look at fitness in a whole new light – with gratitude. Walk into the gym with a positive attitude. Be thankful that you can ask your body to do something and it will do it. Be grateful for the pride you feel after a great workout. And most of all, appreciate the amazing moments you will experience when you are grateful for what you have.

Fun Tip: Did you know that your level of fitness is what got you here? Before you were born, you “ran” the most important race of your life. In essence, you competed in a race to the distance of the moon against the entire population of the US and Japan and you won.  In the survival of the fittest, you won the ultimate prize – life. What are you going to do with your prize?

Want to find your “gratitude”?  Visit an amazing website that I am very grateful for Grateful Now

Pushups

Pushups are the THE perfect exercise. They can be done anywhere and there are a million ways to do them. Inside, outside, on the knees, on a bench, at an incline, at a decline – the pushup is the jack of all trades when it comes to exercises. Pushups work multiple muscle groups in one exercise: the chest, core, shoulders, glutes, back and triceps. To do the pushups with perfect form, make sure your core and glutes are tight, and the movement comes from the shoulders and elbows, not the hips and neck.

Lunges

Lunges are an amazing exercise to tone the lower body and get the heart rate soaring. There are many different types of lunges, but the one I think is the most effective is the walking lunge. Walking lunges are very similar to the way walk but include an extra element, the lunge. With your right leg, lunge forward about three feet until your right thigh is parallel to the floor and your left knee is nearly touching the floor. Pause momentarily and then repeat the forward motion with your left leg.

Tricep Dips

Tricep Dips are a great anywhere exercise and tone the back of the arms in no time flat. They can be done on a chair at work, on your nightstand or on a park bench. To do the tricep dip, sit on a sturdy platform and grab the edge keeping your hands close to your hips. Walk your feet forward slightly until your hips are off of the platform and your knees are at a 90 degree angle. Bending your shoulders and elbows, bring your hips straight down towards the floor. Push yourself back up.

Interval Training

Interval training can supercharge your fitness, boost your metabolism and burn off those extra calories. Interval training is an extremely effective form of cardio that mixes higher intensity bursts of exercise with moderate intensity recovery periods. A great outdoor example of this type of training would be walking for 4 city blocks then running for 2 blocks and repeat this for 20 – 30 minutes. Another fun way to interval train is to walk or run as fast as you can up a hill. When you get to the top, slowly walk or jog back down.

The How To’s

This circuit style workout consists of 6 exercises that can be done on equipment found at most parks. Each exercise should be done for 30 seconds or 15 reps each. After you complete one exercise, move right into the next exercise without rest. After you have completed all exercises, give yourself a 60 second rest. Beginners should stop the workout after one circuit and go right into the cool down. Work up to doing 3 circuits of all 6 exercises for the complete 30 Minute Park Workout. Do this workout 3 times a week for the best results.

The Warm Up

Start warming up your muscles by taking a 5 minute walk or light jog around the park.

The Workout

1. Platform Pushups

Find a platform that is about waist high, like a step on the jungle gym. Place your hands about shoulder width apart on the platform. Keeping the back flat, core tight and hips down, perform a pushup. Make sure the movement comes from the elbow and shoulders – not the hips.

2. Bench Step Ups

Using a bleacher or a bench, step up on to it with your left foot. Use and up, up, down, down cadence. After 30 seconds, switch and step up starting with your right leg.

3. Plank

To get into the plank position, start on elbows and knees, locking hands together. Straighten legs and raise your body so that you’re supported by the balls of your feet, with feet hip-distance apart. Face the ground, being careful not to arch your back or stick your hips in the air.

4. Walking Lunges

Walking lunges are very similar to the way walk but include an extra element, the lunge. With your right leg, lunge forward about three feet until your right thigh is parallel to the floor and your left knee is nearly touching the floor. Pause momentarily and then repeat the forward motion with your left leg. Lunge forward for 30 seconds and turn around and lunge back the way you came. To make this exercise harder, try doing the walking lunges up a hill. Your butt will thank you for it!

5. Bench Dips

Say goodbye to the “Batwing” and hello to the bench dip! Bench dips are an awesome exercise that will tone the back of the arms in no time flat. To do the bench dip, go back to your bleacher or park bench and have a seat. Grab the edge of the bench keeping your hands close to your hips. Walk your feet forward slightly until your hips are off of the platform and your knees are at a 90 degree angle. Bending your shoulders and elbows, bring your hips straight down towards the floor. Push yourself back up.

6. Hanging Abs

This one is tough! Hang from the high monkey bars. (Your feet should not be able to touch the ground.) Pull your knees up towards your chest and then lower them back to your starting position. Be sure to keep the movement slow and controlled. Remember – this is an ab exercise, so your abs should be doing the work, not the legs. Try not to use the momentum and swing the legs.

The Cool Down

Walk around the park for 5 minutes at a slow pace. Finish off the workout by stretching the muscles you just worked. Reflect on the AWESOME thing you just did for yourself, your body and your health. This is a challenging but very effective workout. Whether you did one circuit or all 3, you deserve a high five! WAY TO GO!

Batwing Blaster – Tricep Dips

When you wave goodbye, does the underneath of your arm continue to wave even after you stop? If you are looking to tighten up your arms and get rid of the “batwings”, give tricep dips a try.

Starting Position

Sit tall on the edge of a sturdy chair and wrap your fingertips over the front edge. Place feet on the floor in front of you with knees bent. Lift hips and butt up and slightly forward.

Action

Bend elbows about 90 degrees and lower hips toward the floor. (If you feel pain in the shoulders, your elbows are bent too much). Press up until your elbows are straight, but not locked. To make this exercise more advanced, keep one leg lifted as you do this exercise. Work up to doing 15 reps and 3 sets of this exercise.

Gam Glorifier – Clock Lunges

Clock lunges are guaranteed to tighten up your tushy, slim the hips and give you well defined gams. Because this exercise moves through multiple positions, it can hit all the lower body trouble zones that women tend to struggle with.

Starting Position

Imagine you are standing in the center of a clock. Straight in front of you is 12 o’clock, to your right is 3 o’clock, behind you is 6 o’clock and to your left is 9 o’clock.

Action

Lunge with your right leg to each of the 12 o’clock, 2 o’clock, 3 o’clock, 5 o’clock and 6 o’clock positions. Lunge with your left leg to each of the 12 o’clock, 10 o’clock, 9 o’clock, 7 o’clock and 6 o’clock positions. Each time you lunge, make sure to return to the starting position before lunging to the next position. Once you have completed each position, you have done 1 rep. During this exercise maintain upright posture throughout to improve core strength and do not allow the knee to move over the toe.  Work up to doing 5 reps and 3 sets of this exercise.

Tummy Tamer – Bicycles

Bicycles work the entire core in one exercise. When you are doing this exercise you will be tightening the Rectus Abdominus (The”6 pack”), Transverse Abdominus (the muscle that holds your tummy in tight) and the obliques (the sides of your waist)

Starting Position

Begin by lying on your back, placing your hands behind your ears. Make sure your neck is aligned – imaging having a tennis ball between your chin and chest. Lift your legs in the air and bend your knees so that your legs form a 90 degree angle, knees directly above your hips.

Action

Move your legs in a bicycle motion by straightening one leg and pulling the other towards your chest. When your left knee is closer to your body, reach your right elbow to it. When your right knee is closer to your body, reach your left elbow to it. Work up to doing 30 reps and 3 sets of this exercise.

Fat Blaster – HIIT

We all have an amazingly sculpted body, but we just can’t see it because it’s hiding under a layer of fat. And the only way to uncover that sculpted body is to burn off that fat by elevating your heart rate through cardiovascular exercise. The best and most efficient way to do that is through HIIT – High Intensity Interval Training. It’s a short and sweet workout that alternates between short blasts of high intensity work with bouts of lower intensity “recovery” periods.  HIIT workouts should last no longer than 30 minutes.

Action

Try warming up for 5 minutes on your favorite piece of cardio equipment. For the next 10 to 20 minutes alternate between 30 seconds of very intense exercise and 90 seconds of lower intensity exercise.  Follow that up with a 5 minute cool down. HIIT training is very difficult and should not be done more that 2-3 times a week and never 2 days in a row.

Don’t Nag! Telling the man in your life over and over and over again that he should workout with you will only discourage him. Beating him over the head with the fitness stick won’t crack that thick skull of his. Plant the seed and let it grow. Tell him when you are heading off to the gym. If he doesn’t speak up and say he wants to join you, leave for your workout. When you get back mention how good the workout felt and then drop the subject.

Make a game out of it. Exercising doesn’t mean jumping on a treadmill and running until your legs fall off. Exercise is just the simple task of moving. Want your man to work up a sweat, challenge him to his favorite game. My hubby usually picks the one sport that I hate – basketball. He only picks it because he knows he can beat me at it every time. I always go along with it because the winning makes him feel oh so manly, but secretly I WIN because I got him exercising. Tera – 1 , Hubby 0.

Brag. Tell your hubby about all the amazing gains (and losses) that you’ve made in the gym. Model  your “pre workout jeans” and let him see how fit you have become or challenge him with a pushup contest and show him how strong you’ve gotten. BTW – getting beat by a girl in a pushup contest will definitely get him to the gym more often, so if you really want him to workout – start working on your pushups.

Make it interesting. Just because you love doing Body Pump and Zumba doesn’t mean he will too. If he is an absolute newbie to the gym, help him find activities that he would like and want to stick with. Are you unfamiliar with all that a gym has to offer? Hire a trainer for your guy. A trainer knows all of the ins and outs of a gym and they can help steer him in the right direction to find what workouts would fit him best.

Be Honest. Tell your partner why you want them to get more active. Is it because heart disease runs in his family? Is it because you’ve noticed a few health problems? Or do you notice that he’s having a harder time doing things that he used to do with ease? Honesty is always the best policy, but also remember their feelings. Even though our men seem to be made out of steel, they still have feelings too. Imagine how you would feel if the love of your life told you that you were getting a little soft around the middle? Harsh criticism hurts, so be gentle.