Haute Physique

Haute Power Couple

noreply@blogger.com (Amy @ Haute Physique) — Wed, 17 Aug 2011 09:56:00 +0000

Move over Brad & Angie, you don't hold a candle to Jesse and Shane Vizenor!

Jess became an HP girl in the summer of 2010 when she was prepping for her first bikini competition. That fall she went on to take 2nd place in bikini short during the FAP Midwest show in Chicago. After her first appearance and success on stage, she had the bug! We then trained her for the NPC Upper Midwest, where this beauty took 3rd out of ten girls who posed very stiff competition (I'd never seen so much talent at a local show and there was Jess, catching the judges' eye and being rewarded with a trophy!). There's no stopping this girl--she is currently training for a national Fitness America show to be held in Las Vegas, NV this November. This is the big leagues, folks, and she's ready for it! She will also be joining forces with nationally recognized fitness coaches at Cathy Savage Fitness to help enhance her competition prep. This show will be available via live webcast at http://www.fitnessamerica.com/ on November 18th and 19th. Keep an eye on this woman, it won't be long before we'll be saying we knew her when...

Jesse's husband Shane is no slacker either! He was up for the HP challenge as well and has been right there supporting Jess through her journey to the stage both times (really, we even had him running for tanning supplies!). Beyond Shane's commitment to helping Jess succeed and leading his own fit lifestyle, he also has a pretty cool "hobby" of his own. He was selected to compete in Smokin' Wheels Competition in Guam this past April where he took first place. This trip was not only eventful because of Shane's very respectable placing, but also because this is where the couple celebrated their nuptuals before returning home!

You'd think they might be ready for some down time after so many exciting events, but they turned around and headed right to California where Shane and his buggy "Lil Nasty" showed 'em how it was done again in The Top Truck Challenge 2011 where he took home Judge’s Choice Award & People’s Choice Award! The whole event will air on the Outdoor Channel in November and it will also be in the December Issue of Four Wheeler Magazine.

Check out the following links to read about this cool sport and all of Shane's success:

link to a paper article in Guam:

http://mvguam.com/index.php?option=com_content&view=article&id=17651:smokin-wheels-burns-rubber-at-gir&catid=3:guam-sports&Itemid=114

Link to pictures from Top Truck Challenge in California:

http://www.fourwheeler.com/sch/02/lil-nasty/photos/index.html?SearchSource=

These two are such a great example of what can be achieved when one surround themself with positive and supportive people. Here's wishing them the best of luck for their remaining 2011 goals and all that the future holds for them!

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Meet Our New Strength Coach

noreply@blogger.com (Amy @ Haute Physique) — Tue, 16 Aug 2011 18:30:00 +0000

Welcome Coach Carmen! She's no newbie around HP---you're all familiar with her leading those crazy Wednesday Workouts in my absence as well as bronzing up your killer bods with a great spray tan! She's now taking on a new role and new challenge as strength coach for Haute Physique. She will be helping to write monthly workouts for our clients and contributing to this very blog with new exercise and health tips--all while maintaining her other HP duties! This girl loves to be busy!

Carmen is a 2010 graduate from the University of North Dakota with a bachelor's degree in Exercise Science and Wellness, and minor in Health Education. She currently works as events coordinator for our own UND Sioux men's hockey team. She is an avid runner, weight lifter, and golfer and was a star athlete in golf as well as soccer and hockey at Crookston High School. She has been the assistant coach for the Red River Girl's Soccer team for the last three years. This past March, she got on stage at the NPC Upper Midwest and rocked her first ever bikini competition! She continues to seek new challenges and recently set a new personal best at the Fargo half marathon in May. At the end of this month she will be competing in an inline marathon right here in Grand Forks and also participating on a kickball team (while recovering from a elbow fracture nonetheless!). Gotta love the energy of a true HP girl!

Get ready for her to rock your body this fall with some kickin' workouts that all of you Haute Physique folks know and love!

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Cleaning it Up & Dumbing it Down...Couscous Salad

noreply@blogger.com (Amy @ Haute Physique) — Wed, 27 Jul 2011 13:22:00 +0000

After explaining to my husband what I was doing with this recipe yesterday, I've decided that will be the name of the cookbook that I never intend to write:) I found this recipe on the back of my couscous box and after grocery shopping specifically for the ingredients (and then still forgetting some of them), I had to make substitutions that I am so well known for......this one actually turned out to be edible (and actually good in the opinion of my palate), so I thought I would share.

If I had realized that the dressing I was making was basically a vinegarette, I probably would've cheated there too and just bought one, so that's an option to make this even easier. I would also cut the dressing recipe in half as the salad got a bit too oily for my taste. Otherwise, this was a really refreshing summer pasta salad that I was able to pull out of the fridge and serve to our weekend company (who enjoyed it too).

Garden Couscous Salad (Makes 4 servings)

1 3/4 cup. whole wheat israeli couscous (I found this in the ethic food aisle @ Target)

2/3 cup orange juice (I forgot to buy this, so squeezed an orange for 1/3 cup, then used POM juice for 1/3 cup)

2 TBSP distilled white vinegar

2 tsp. brown mustard (I just used a cheap-y dijon that we had in our fridge)

3/4 tsp. sugar (I used 1 TBSP Agave nectar)

1/2 cup olive oil (again, I would cut this and the whole drsg recipe in half or even 3/4)

3 scallion, thinly sliced

2 medium carrots, shredded (forget it, buy the pre-shredded)

2 cucumbers, finely diced (1 seemed to be more than enough here)

Boil 2 1/4 cups water with a pinch of salt and then remove from heat. Add couscous and cover for 5 minutes, then fluff with fork and transfer to large bowl to cool (it might just be me, but this NEVER works when I make couscous....or maybe I am over-cooking it, but I leave it in the boiling water until soft).

For dressing, in a small bowl whisk together OJ, vingar, mustard and sugar/sweetner. Then whisk in olive oil & salt. Pour dressing over couscous. Add scallions/onions, carrots, cucumbers and toss.

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Exercise = Brain Power (E=bp)

noreply@blogger.com (Amy @ Haute Physique) — Sat, 12 Mar 2011 16:09:00 +0000

While most of us hit the weights hoping to increase muscle power, it turns out we're exercising our brains too! Did you know that Albert Einstein thought up the theory of relativity while riding his bike? Even Aristotle, Plato, and Socrates found benefit in doing their thinking while walking (1).

Coincidentally, the part of the brain that allows our body to perform exercise (the motor cortex) is located only a few millimeters from the portion that is responsible for thought and reason (the prefrontal cortex) (1). Studies monitoring the brain during moderate-exertion cycling showed increased activation of impulses in both areas, with the most cognitive benefits coming in the recovery period (2). There is also speculation that regular exercise has a cumulative effect on improved cognition (3).

So, the next time you are in need of a brain-power boost or really contemplating something important, hit the gym and sweat on it!

I now have to jump on the elliptical to try to recall what the theory of relativity actually is:)

References:

1. Nieman, D. (2011). You asked for it: Question authority. ACSM's Healthy & Fitness Journal, 15 (1), 5-6.

2. Lambourne, K., Tomporowski, P. (2010). The effect of exercise-induced arousal on cognitive task performance: a meta-regression analysis. Brain Res, 1341, 12-24.

3. Yanagisawa, H., Dan, I., Tsuzuki, D. (2010). Acute moderate exercise elicits increased dorsolateral prefrontal activation and improves cognitive performance with Stroop test. Neuroimage, 50, 1702-1710.

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Travel Workout with Resistance Bands by Carmen

noreply@blogger.com (Amy @ Haute Physique) — Thu, 03 Mar 2011 00:26:00 +0000

Thanks to Haute Girl & guest-blogger, Carmen P., for sharing this on-the-go workout:

We're all busy women - sometimes work, sometimes family, and hopefully vacations take us away from our routine of hitting the gym or getting our workout in at home . This is a quick workout for when you're in these situations and stuck in a hotel room. It's easy to pack a resistance band to get in a great full-body workout---they even fit in your carry-on!

To warm-up:

Jog in place for 30 seconds

5 Push-ups

High Knees for 30 seconds

5 Jumps Squats

Quick steps 30 seconds - fast as you can move your feet while staying in one place.

Repeat x 2

Full - Body Exercises:

12 Bicep Curls - Stand with hip-width stance on top of RB. Holding bands or handles, staring with arms down and palms facing forward, keep arms close to the sides of your body, curling band up to shoulders, then lowering back to the starting point. This is one repetition.

12 Lateral Raise - In the same stance used for bicep curls, hold ends of the RB, arms relaxed and with palms facing toward your body. Raise the RB as high as shoulder level keeping good form - arms straight, back straight, chest up and out and neck tall - slowly and controlled lower arms back down.

12 Front Raise - Keeping the same stance as used before - hold the ends of the RB in front of you resting on your thighs, palms facing toward the body. Raise bands to shoulder level, then slowly lower to starting position. Remember to keep good form!

12 Chest Flye - Wrap the ends of your RB around your hands a couple times so that when you stretch the band out it becomes tight - hold arms straight out in front of you, palms facing downward. Push hands outward in a flye motion, keeping arms at shoulder level throughout movement. Return hand to the center in front of you, this is one rep.

12 Triceps Extension - Step on one end of the RB with your right foot and hold the other with your right hand behind your head, arm up and elbow bent. The resistance band should be behind you. Wrap any excess of the band around your hand. You want the band to be tight from the start of the exercise. With upper arm staying in one place, bend at the elbow so that your palm stays facing inward and lower arm is extended straight up. Slowly lower back down, as this is one rep. When finished with set, switch sides.

12 Squats with RB winged - row - Take a wider than hip- width stance, feet on top of RB. Hold ends of RB at your sides with palms facing back. Squat down so that knees stay behind your toes and your rear looks as though you're sitting on a chair. Knees should be bent at 90°, and back should be straight with chest up and out. While in the squat, bring hand up so that they reach the arm pits, lower arms back to starting position and stand up straight. This is one rep.

12 Leg abductions with RB - Stand on RB with feet close together. Hang on to each end of the RB with arms at your sides, palms facing back. Find balance so that you are able to stand on only the left foot. Flex your foot so that your toes points a little bit upward, contracting for strong muscles in your right left. Push right leg straight out to the side, and slowly bring back to the center without letting the foot touch the ground. Repeat for duration of reps, and switch to other foot.

30 sec. Scissors - While laying on your back, put handles of RB around the feet. Hold the slack of the RB tight, against your chest. Lift your shoulder blades off the ground, and flex your feet so that your toes are pointed towards you. Alternately, but with a quick pace, move your feet up and down - keeping your feet flexed and abs tight the entire time.

Repeat 3 times!

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Meet Haute Woman Karen M.

noreply@blogger.com (Amy @ Haute Physique) — Fri, 04 Feb 2011 01:57:00 +0000

From Amy...

I have known Karen almost my entire life. When she and I started working together on her nutrition and training, I really thought we had a tough road ahead. Karen had been naturally thin for most of her life and was admittedly not an exerciser. These two factors made for what most people would find a very intimidating learning curve toward health and fitness. I feared that we had many speed bumps ahead.

Well, Karen proved me wrong almost immediately. She dove right in head first and didn't look back. She willingly did everything that I asked of her both with her diet and with her training (not to say that I didn't get the occasional skeptical look when I asked her to climb on a few machines at the gym or jump like a frog across the studio floor). She asked questions with the intent to learn, but never challenged or questioned her plan. She had faith in the process and ultimately changed her body, her lifestyle, and her self-confidence!

My proudest moment came not when she reached her initial goal of 20-pound weight loss (nor when she decided to go for more and got even closer to 30-pound loss), but it was a day that we'd spend weeks in the gym working toward--the day she cranked out 3 sets of 10 regular pushups! I know women 1/3 her age (which is 61 years young, by the way) that can't come close to that. I couldn't believe how far she'd progressed in such a short time, all because of dedication, hard work, and perserverance.

Karen (before)

I am happy to introduce you to Karen and to let you read what she has to say:

1.) What events in your life lead you to seek out personal training with Amy?

I was putting on more and more weight and I didn’t feel healthy nor did I have a lot of energy. As I am getting older and having watched my mother put on a lot of weight as she got older I knew I had to do something but I wasn’t sure how to go about it and be successful. I heard from Amy’s mother that she was doing nutrition and weight training and I knew that was a sign-CALL AMY. I have known Amy since she was a “youngster” and I felt if anyone could get me going she could.

2.) What were your biggest fears when you got started with your training and nutrition?

The biggest fear I had when I started my new “lifestyle” was of course failure. At my age (61) I had never been one that watched what I ate nor was I an exercise person so I was afraid I just couldn’t do it! What if I didn’t like the food?!!!!! What if I couldn’t change?!!!!! But I was determined not to disappoint not only myself but Amy knowing she wanted me to succeed and she was willing to work with me from my concerns and sharing my joyful successes!

3.) What were the biggest challenges that you overcame in the process of meeting your goals?

The biggest challenges that I overcame was going out with friends and still staying true to my nutrition goals. For me I knew that if I didn’t give it my all I would probably fail. It had to be all or nothing for me and so I went for it all. I still went out but made choices that fit my program. I bought all the food (no matter the cost) that I needed and stuck to it. My best friend is so awesome that when we go out she will share a lunch/dinner with me so it is no big deal to go out! I did drink a lot of coke-regular before but since I started drinking water I really miss the water if I am not drinking enough. As I said for me it had to be all or nothing so I don’t drink any kind of soft drink just waters. It has been almost six months and I took a sip of a coke and it was DISGUSTING so I think I can say I cured the desire for coke!!!!

(before)

4.) How has proper nutrition and exercise changed your life (please include the goals you achieved in this paragraph)?

(And after....)

I no longer have times when I am STARVING just by following my nutrition program. At first it seemed like all I did was eat and when you have people in and out of your office it can sometimes be tricky but I quickly fell into the routine and if anyone made a joke about me eating I just told them I am in the process of making a new lifestyle change. People really laughed when they would come into my office and see a gallon jug of water on my desk and found out I drank right from the gallon jug!! As I was not a water drinker I needed to know if I was drinking enough and until I got used to that much water it was the easiest way for me to monitor it. Now of course I usually bring a couple of bottles and then fill them up; your body tells you if you are short on fluids! The exercise portion was a little difficult at first because the only exercise I had done was walking about half an hour every couple of months or may years!!! I am still working on my exercises; Amy always if very encouraging and keeps me motivated. She is ALWAYS telling me I can do one more or two more just push push push and I have to say she is right!!

5.) Was there anything that you achieved or gained along the way that you didn't expect?

I believe that by setting my mind and LISTENING to Amy with total belief that I have been successful at the weight loss and the strength that I have gained. I was looking for an angel to help me and I found one in Amy!!!!

7.) What is the best compliment you've received since you've started training?

How great I look and much YOUNGER I look since I have lost the weight and toned up and at my age I soak it all up!!!!

8.) What is your plan to maintain your results?

My plan is that I will continue to follow my new lifestyle eating program from now on. My husband decided that after watching me this would be a good time for him to change too. He has a lot of physical issues going on but he is changing his eating lifestyle too and so together we are on our way to a healthier way of life. Of course I know that no matter what Amy is always there for me to offer help and support and that means the world to me knowing that she really cares and wants me to continue to be successful!

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Vitatops....yummy

noreply@blogger.com (Amy @ Haute Physique) — Fri, 29 Oct 2010 19:34:00 +0000

Hey All~
Just wanted to make you aware of these great little snacks! I had heard quite a bit of buzz about VitaTops, but just assumed they were too good to be true (honestly, when have muffin tops ever been a good thing?). But when they appeared in the URockGirl Blog (www.urockgirl.com) earlier this week (which is a source I trust as it's written by one of the dietitians for my competition team), I decided to give them a try.

I found them in the freezer section at Target near the frozen waffles. They are 100 calories and the first two ingredients are water and whole wheat flour. They have 9 grams of fiber and don't ask me how--but they qualify as a "whole grain". Oh, and the best part--they are delicious!:)

If you are dieting, you could use these as an every now and then "cheat" to satisfy a craving. If you are maintaining, you could throw one of these in during the week and count it as a starch. They do have some sugar and chocolate drops in them, so I wouldn't make them a staple in your nutrition, but having one every now and then isn't anything to feel a bit guilty about! Some of you have really like items from the Protein Bakery and this would be right up the same alley! Try them out and let me know what you think!

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In Sickness and in Health?

noreply@blogger.com (Amy @ Haute Physique) — Wed, 22 Sep 2010 14:48:00 +0000

Cold and flu season is fast approaching and additionally, some of us are already suffering from the runny nose, "burning" chest and generalized fatigue that accompanies seasonal allergies as well as upper respiratory infections. I used to be someone who trained without any regard to how I was feeling physically. My goal was only to check my workout off my list for the day, rather than giving my body what it needed at that particular time. "No pain, no gain" was the thought process that prevailed. It took some education and maturity to understand that sometimes, "less is more" can be a more appropriate model when it comes to training, particularly in times of illness.

When we train, we intentionally breakdown muscle tissue which causes inflammation in the body. The healing process (and subsequently building and toning) then occurs during our rest periods, where our body relies on nutrients to repair itself. So, you can see why clean nutrition, rest, and sleep play such a role in getting in shape. The same is true when we are ill. Sickness causes inflammation in the body by way of our immune system. Again, this process requires rest and nutrients in order to recover. So, if you are already ill or even injured and fighting inflammation in your body, you are only stressing it more when you add the demands that training creates.

How long before you start to lose the gains you've worked so hard for? According to one study in Medicine and Science in Sports Exercise, "strength performance in general is readily maintained for up to 4 weeks of inactivity" in elite athletes; that time frame will be shorter for beginning exercisers (Mujika & Padilla, 2001). Unless you are planning on taking weeks off from working out, you're not going to lose any significant ground. Even if you need to go at a lower intensity for a while, this will still help to maintain your previous gains.

So, do not fret about taking a few days off from training to let yourself bounce back from the common cold---it's likely just what the doctor (and your trainer) would order for a speedy recovery!

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Get out There and Do Some Good!!!

noreply@blogger.com (Amy @ Haute Physique) — Mon, 13 Sep 2010 19:52:00 +0000

This weekend I took advantage of some local opportunities to raise awareness and money for two very worthy causes. On Saturday morning, I joined my mom and sister in the Memory Walk, which involved a 2-mile walk and monetary donation that will be used to increase advocacy and fund research for the treatment and prevention of Alzheimers Disease. Not only did this event motivate me to get out of bed and get some exercise on a Saturday morning, but it also fed my spirit to be able to participate in an event of such importance. My grandpa suffers from Alzheimers and with a record setting turnout at the Memory Walk, it became even more apparent how devastating this disease is to so many individuals and their families.

The Tour de Forks was on Sunday. On a last-minute whim, the Haute Physique girls rallied to get a team together (as seen in the picture above) to participate in the event which consisted of a choice between a walk/run or bike ride. Like the Memory Walk, the participants in Tour de Forks were of all ages and fitness levels who came together to raise money for the Breast Cancer Coalition. Not only did we enjoy a beautiful day outdoors, we also got a great workout and again contributed dollars to an organization geared toward helping those in need.

These events were a great example of parents teaching their children lessons in being charitable and helping others. These activities also served as opportunites for families to be active together through participation in the races [notice haute baby, Thomas (going incognito above, with mommy Sarah), gearing up for his first 5k]. From the very young to the very old, there were people of all ages out there making an effort. With President Obama recently proclaiming September as National Childhood Obesity Awareness month, these types of activities are a great way to get your kids involved and to get them moving, while learning to give back at the same time!

Tell us about a similar experience you've recently participated in!

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Time-Saving Workout #1

noreply@blogger.com (Amy @ Haute Physique) — Fri, 10 Sep 2010 14:35:00 +0000

There is hardly a human being that I know who isn't busy. Busy is a state of mind and is a relative term that means something different to everyone. It is one of the most common reasons that I hear from my training clients as to why they've missed a workout or even not been able to plan ahead for their daily nutrition.

Well, today is one of those days for me. Ideally, I like to lift in the morning and do cardio in the evening so that I get two excess post-exercise oxygen consumption (EPOC) states (i.e. the calorie burn that you get even after your workout is over). Unfortunately, it's not gonna happen today, so I needed something to really rev up my metabolism and get a good sweat on because I'm only getting one shot at it! So, here was my workout for the morning (today was a lower-body focus):

3 mins. as fast as I could go on the elliptical, alternating with 3 minutes of walking lunges, repeated for a total of 30 minutes.

I was dripping in sweat and my legs were sure burning by the end, but I got both resistance training and cardio done in one session! Try it at home on a day you are too "busy" to split your lifting and cardio. Any cardio machine could be used, or you could even just run in place, jump rope, or do jumping jacks if you don't have access to equipment. If there's no room to do walking lunges, you could do jump squats, stationary forward lunges and backward lunges, barbell squat, etc. The sky is the limit!

Please comment with your favorite time-saving workout ideas!

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Haute Babies Can Eat Clean, Too!

noreply@blogger.com (Amy @ Haute Physique) — Thu, 09 Sep 2010 15:26:00 +0000

Our resident Haute Mommy-to-Be, Sarah K., gave birth to a healthy baby boy this weekend (Thomas Adam). I have watched her in awe at our workouts all summer, often leaving me in the dust! Between her new little bundle of joy and my own nephew who was born in March (not to mention all the expectant mommies and new babies at work), I've taken an interest in the nutrition recommendations for little ones. Below is a link to a segment on the Today Show from this morning which addresses this very topic as well as a newspaper write-up on the same author. I'd love to hear from all of you mothers as to what you think of this and if you feel it's practical?

http://today.msnbc.msn.com/id/35133959

http://www.huffingtonpost.com/norah-o-donnell/baby-love_b_697375.html#s132092

Congrats to Sarah and her hubby, and welcome to our first Haute Baby, Thomas!

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Goals for Next Week: Kettlebells

noreply@blogger.com (Amy @ Haute Physique) — Thu, 09 Sep 2010 15:24:00 +0000

Hi All~

I'm loving hearing your goals for next week! Many of your are trying a new exercise or class and you've inspired me! I bought a kettlebell a few months back and use it every now and then in place of dumbbells, but I know it's got a lot more potential than this! In the most recent journal from ACSM, I read that while kettlebells are traditionally known for strength training, they increase the heart rate to the same level as you would by jogging at a 6 mile per hour pace. The good news is that I can count this as my cardio and strenght training in one, just like our functional workouts! So, my goal for next week is to do a full session of kettlebell training--I'll let you know how it goes! Thanks for the motivation!

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Feeding Your Family, Part 1

noreply@blogger.com (Amy @ Haute Physique) — Mon, 12 Jul 2010 15:36:00 +0000

One of the most common things I hear when people ask about my nutrition is "my family won't eat that" and they write-off clean-eating entirely. Because many (if not most) of the women on my competition team are mothers or care-givers in some capacity, I know that clean cooking for families is feasible. Yes, it takes planning, just like feeding any family does, but it isn't impossible. This week, we have the luxury of hearing from mothers who are making it happen. Here's what our first super-mom, Amy S., has to say:

I am a wife to a husband who farms, and even he will tell you eats rather poorly. He rarely eats breakfast, often eats out for lunch and then skips eating anything until supper where I make a good meal followed by his late night snacking. I am excited, however, to announce that he's going to jump on board with workouts and learn better, cleaner eating habits, yay! He often will ask to try the recipes I make each week and is slowly learning to like eating cleaner foods..it is, however quite a change from processed, sugar laden foods he's currently used to. We also farm sugar beets, so I am forced to hide my Splenda for baking. I still use good ol' American Crystal Sugar in recipes and cooking..but like I tell my husband, "It's not that you can't have it..but moderation is key and our society "super-sizes" that word!

My children are Sydney (age 3 1/2) and Noah (age 1) so at this point I haven't integrated them too much into my eating habits, but if I make cookies I try keep them clean. I still have a few recipes I need to try! My hope is that once I get my husband on board, it will become a family lifestyle so much of the junk is out of the house and easier to resist. Plus, if I'm having a weak moment, having all of the crap food in the house is just one more temptation to my day.

So, as you've guessed..much of my eating is done just for me right now..which is ok. I prep on Sunday evenings always making satay chicken (one of my all time favorites), steel cut oatmeal in bulk quantities (so that I can make banana walnut oatmeal), and I always try to make 1 new recipe. With working full time and trying to juggle a family, I find that the less I have to think about food and what to make during the busy work week, the more likely I will stay on track with eating and want to fit in my lifts and cardio too! My new FAVORITE summer recipe snack is protein rich Guacamole (from U Rock Girl blog) paired with a serving of baked tortilla chips..yummo! Recipe below..enjoy!

6 oz. plain fat free Greek yogurt (I buy Fage at Target)
2-3 Avocados, peeled and mashed
1/2 jalepeno seeded and finely chopped
1 tbsp. garlic, chopped
Juice of 1 lime
1/4 cup Cilantro (can find in a tube at Target produce section)
1 green onion, finely chopped
**1 tsp ground cumin (I skip this step)
Blend all, chill until ready to use:)

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noreply@blogger.com (Amy @ Haute Physique) — Fri, 09 Jul 2010 20:26:00 +0000

I haven't been shy about my love for reality TV or my interest in all things celebrity gossip; truth be told, I find it relaxing to end a 14-16 hour day with such an activity (say E! News or the latest Us Weekly) that requires little brain or muscle power. I'm none the wiser or fitter because of it, but it's a vice for me and a non-caloric one at that!:)

With the recent celebrity baby and pregnancy trend, my interest in prenatal and postpartum fitness has been reignited. Not being a mother myself, I have to live and learn vicariously through others. My friend (and Haute Physique devoutee) Sarah K. graciously accepted my invite to guest-blog and give real insight to what's required to keep her mama-to-be body in fighting shape. Week after week she puts the rest of us to shame as she hangs right in there (and often leads the pack) at our grueling Wednesday workouts. Here's what she has to say about staying fit while preparing for mommyhood (with a few Haute Physique plugs thrown in)!

An expanding waistline, bulging leg veins, and acne prone skin don't necessarily provide visions of health. Couple those physical changes with frequent food binges and an exhaustion that limits activity to sluggishly lifting the remote to change the channel and you're probably thinking, "Who is this slob that's guest blogging for a fitness audience?". Gisele Bundchen, Heidi Klum, and Brooke Burke I am not. I am merely a 29 year old Grand Forksian trying to juggle a fit pregnancy with a busy career, a new home, a husband who's a handful in his own right, and all the emotions and physical changes that come along with preparing for a baby.

Let's go back to 2009. I was blessed to meet and develop what I hope to be a lifelong friendship with Amy of Haute Physique. Much like a first date with your "crush", Amy and I met and immediately hit it off. We have so many people and interests in common that I often wonder why I didn't meet her sooner. (An earlier "courtship" could have saved me a few bills from the therapist!) Within a year, she got me hooked on clean eating and on board to train for my first fitness competition. The girl is relentlessly inspiring! I was gung-ho and was immediately noticing changes to my physique, which is so addicting and empowering! Unfortunately and fortunately all at the same time, my plans were interrupted by God's. About two months into the training, my dear husband and I found out we were expecting! Something told me that entering my first fitness competition at three months preggo wouldn't do much for my self-esteem or interest in pursuing the lifestyle in the future. Can you imagine me prancing around in a bedazzled, barely there bikini and stripper heels with my 12 week old son protruding from my mid-section? Another great visual for you.

Despite my competition plans being derailed, I was determined to stay on track with my new clean lifestyle assuming that if I did, losing the baby weight would be much easier. So, for the first 3 weeks (weeks 4-7 of my pregnancy), I diligently packed my cooler and enjoyed the likes of ezekial bread, Fage, egg whites, chicken breasts and green beans up the wazzoo. By week 8 of my pregnancy, I had had enough. The emotions, exhaustion, nausea, and overwhelming fears that come along with babies (financial stresses, hormonal changes, lifestyle changes...EVERYTHING), got the best of me and I sustained on crackers, chips and candy for the next 3 weeks. Part of me felt entitled because I was pregnant and if you can't indulge then, when can you? But, a good part of me felt really guilty. I'm glad for that because it got me back on track. Albeit a modified track.

I'm far from perfect and have still retired the cooler for a while but I am back on a reasonable track for me. I try and make 50% of my meals "clean" meals each day. I also try and do physical activity every day. Whether that is a 10 minute walk, a bike ride, or a grueling session with the Haute Physique girls at the park, I try and get out there and it makes me feel good even though I am fully aware that I look like a freak doing monkey jumps and crab walks. Another tactic I've used is setting a daily goal for myself. These goals help me make conscious choices rather than, as Gisele so annoyingly proclaims most pregnant women do, treat my body like a "human garbage disposal". (To be totally transparent, one of my daily goals has been to NOT eat an entire pint of ice cream in one day. Lofty ambitions, huh? But, hey, for this ice creamaholic and preggo, it can be hard and it was a goal nonetheless. And, I went to bed feeling pretty proud of myself for accomplishing it.)

My moral of the story is that all we can do is do our best. Without a personal chef, nanny, masseuse, therapist, monthly vacations, personal trainers on-call, and endless money, we can only do our best. As I reach my 32nd week of this pregnancy, I get more and more excited to meet my son and the immense responsibility of being a role model becomes more and more apparent. I hope that I can teach him, through example, how to be healthy and balanced. That, combined with the support of Haute Physique's fearless leader, the new friendships I'm making through the group, and my extreme vanity, will serve as motivation to dust off the cooler and get back to packing my six meals a day and give Gisele, Heidi, and Brooke a run for their money. (Well, maybe I won't be walking in the Victoria Secret fashion show three weeks post partum but I am going to give my fitness goals a good college try despite the gnawing fear that it will be a difficult task.)

We'd love to hear how you kicked butt in the gym during the nine months your babies were kickin' you in the bellies! Another testament that motherhood is the toughest job there is!

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Ladies, Pack Your Coolers!

noreply@blogger.com (Amy @ Haute Physique) — Thu, 01 Jul 2010 14:26:00 +0000

We're off to the lakes! It's sweet summertime in the upper Midwest. Our precious lake season includes something like 13 or so weekends between the time school gets out in the spring and resumes in the fall. Most of us have every weekend planned out before we even see the first sign of summer--and almost all include traveling to the lakes (and if not, staying home for a wedding). We have to get it all in before the snow flies and we're hunkered down for the long winter.

Whether you're pitching a tent at the local KOA or headed to the Hamptons with Jill & the Countess (shameless Housewives plug #1), these weekends can be filled with lots of calorie-buring activities, such as biking, water-skiing, kayaking, etc. They can also be overloaded with calorie-laden BBQs,desserts, and cocktails. A lake weekend can quickly add a couple of unwanted pounds and if you multiply that by 13 weekends, your bikini abs might be sporting their winter layer before we've even hit fall! So, what's a girl (or guy) to do?

Packing food for the lakes is all about convenience for me. We don't have electricity or running water at our place, so everything I bring is either pre-cooked or can be easily grilled. Here's a look at what goes in my cooler (I pack a big one just for myself!):

Chicken breasts
Pre-pattied lean hamburgers
Pourable egg whites
Tuna packets
Spinach
Green Beans
Apples
Grapefruit
Ezekial Bread
Rice cakes
Raw almonds (seperated out into single servings in plastic baggies)
Flax seed oil (I love Barlean's)
Splenda
Honey Mustard
Ketchup
Gallon jugs of water

You can see I almost need a U-haul just to bring my food, but my family is so used to it by now, they simply roll their eyes and keep their comments to themselves. Afterall, they're fighting a losing battle with this one (my sweet husband just texted me to say he's going to buy a 3rd cooler for the weekend!). I refuse to let summer fun mean that I lose sight of my overall goals for healthy living. There's no reason I can't have both! That said, holidays are the time for celebration and relaxation, so don't go driving your family & friends crazy with obsessing about every little nibble. Indulge a bit and make the healthiest choices when possible. Be prepared, but allow yourself to enjoy the occasion--everything in moderation! It's a great time to try one of those not-so-healthy "heatlhy" recipes that you may have been scoping out.........like say, a Skinny Girl Margarita (shameless Housewives plug #2--thanks, Bethenny!).

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What Do You Give Up To Stay in Shape?

noreply@blogger.com (Amy @ Haute Physique) — Wed, 30 Jun 2010 00:54:00 +0000

If you're that girl who has it all---then basically you're lying (lol). Okay, okay, maybe there's a hint of jealousy there, but seriously, staying fit is just one more thing to throw into the mix of the constant struggle for balance in life. To quote the omnipotent Oprah (love her!), "you can have it all, just not all at the same time." So really, what does this mean for leading a fit lifestyle? How do you juggle that ball with all of the others? The answer: prioritize.

We've all either heard or said "I don't have time to workout"---okay,um, who does? Well, maybe some of our favorite Real Houswives who have live-in nannies, cleaning service, and their own personal "Big Poppa", but the rest of us, we make time to exercise. For me, this means putting it on my schedule and choosing to hit the gym over choosing to do something else--in other words, I make it my priority. See where I'm going with this?

It's definitely a give and take. So what takes the back burner you're asking? My dirty secret is the sacrifice of a clean house. Most days, it looks like it was hit by a tornado. I hardly ever entertain because it takes me a week to get our place in good enough shape to let anyone in the entryway! But, these are luxuries I can live without. If I have to make a choice about which to keep clean, it's my arteries over my closet!

I wanna know--what do you sacrifice to keep health and fitness a priority? Have you found a perfect balance, and if you have, by all means give that cleaning lady my number!

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Finding Fitness in Unusual Places

noreply@blogger.com (Amy @ Haute Physique) — Tue, 29 Jun 2010 00:46:00 +0000

I was stuck on the treadmill for years. Literally. I thought the only way to lift my booty and lean out my legs was to power walk on high incline for 45-60 minutes. Can you see the hamster on the wheel in yoga pants and an iPod? I did this same cardio day in and day out for years, convinced it was the only answer to my "problem areas." It did not matter that I wasn't seeing the results I was looking for, you could always find me there during my gym time, trudging up the only hill in this town--the makeshift one I created in the cardio room!

Since training with Cathy Savage fitness, I've had to let go of the control and embrace a different style--muscle confusion. This is based on the principle that muscles respond to regular change in the mode, frequency, intensity, and time of exercise. Let me tell you it rarely includes a treadmill, but it works! This new way of training, combined with less time to spend in the gym as I get older and busier has led me to search for fitness in places I thought I'd never find it!

For example, last weekend I put a yoga mat out on the dock at the lake and did sun salutations and stretching while my husband fished. The next morning, I ran sprints on the nearby bike trail (no cardio machines necessary). Next lake weekend, I plan to take my functional training to the monkey bars for some eccentric pull-ups; and tonight, I'm about to put a Skinceuticals facial mud mask on and park myself in front of Khloe & Kourtney Take Miami re-runs while practicing the splits.

I'm living proof that a slave to the treadmill found fitness freedom (and results) in the most unliklely places. So ladies, next workout, step away from the cardio machine and get in touch with your creative side--you might just discover it's where your results have been hiding.

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noreply@blogger.com (Amy @ Haute Physique) — Thu, 24 Jun 2010 18:20:00 +0000

Wow! It's been forever since I've posted anything! Admittedly, I've taken on a lot in the past couple of months and am still trying to figure out how to balance it all. I checked a major point off of my "bucket list" by competing in a national show last week at Fitness Universe in Miami. I had made it a goal to get on their stage before I turned 30 and I made it with still 14 months to go until that big birthday!:) I placed 16th out of 30 or so competitors. While the placing doesn't sound overly-impressive, my competition sure was and I was happy to feel like I held my own next to some of the most beautiful and fit women in the world. I've also learned after years of doing this (seven shows under my belt) that placing is very subjective and you cannot guage your progress or self-worth on the number you receive. I only go in with the intention of beating myself and improving my physique and strength every time I step on stage!

So, what's next? If you know me, my motto is always "on to the next thing"......I can't help it, my mind is always going......and the next thing is competing in fitness!!! I am so excited that it keeps me awake at night thinking about it. The great thing about this sport is that the journey is the exciting part and the part I'm in love with......picking out the glittery suits, accessorizing like crazy, strutting around in the heels, and of course, KILLING it in the gym! Stepping on stage is just an excuse to get to do all of those fun things! Added to my "to do" list for next year's show prep as a fitness competitor now includes: picking out music to be mixed, learning a routine, getting the strength moves perfected, finding a fabulous costumes, and conquering the splits! Holy smokes, I LOVE IT ALL!

I've found that as I get older and more comfortable in my own skin that working out just to look good becomes less and less important. What I've loved seeing instead is an increase in my strength, symmetry, flexibility and most importantly, self confidence. I feel that working toward my fitness goal is just the tweak I need to stay motivated and focused on improving. Plus, with all of that training, the tight body will come naturally!

I will do my best to keep you posted on my journey. No doubt, I have my work cut out for me, but another thing I've gained through this sport is that I'm so much less afraid to fail. When I started out, I wouldn't even admit to anyone that I was competing or training for fear that they'd find out how terribly I did at my show. People's reaction was quite the opposite---very few people cared how I placed, they were just totally impressed that I'd ever be that dedicated to something, much less get on stage in a bikini and heels! By announcing my goals and aspirations, it holds me accountable to seeing them through. So, you've heard it here: I WILL be a fitness competitor one day soon!:)

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Spice of Life

noreply@blogger.com (Amy @ Haute Physique) — Thu, 18 Feb 2010 12:57:00 +0000

Anyone who eats clean can identify with the misery of choking down plain chicken breasts day in and day out. These were staples in my diet when I first was "re-learning" how to eat. I ate everything plain--not just chicken, but fish, hamburger, tuna--you name it! And all I can say is BOR-ING!

That kind of boredom with nutrition is a sure bet for failure. Thankfully, I since realized there was no need for me to eat so blandly! I think I even teared up when I found out that seasonings could (and should) be part of my daily regime! Oh, I can't even tell you how much more exciting life has become since adding a little spice!

Now, I'm not just talking salt and pepper (although those will do if you enjoy them). You need not be a gourmet chef--Lord knows I wasn't given creativity or skill in the kitchen. That's why I love seasonings and spices--they're SO easy!

My all-time favorite is Toasted Sesame Ginger Seasoning by Victoria Taylor's Seasonings. I was introduced to this by a friend who is an awesome cook and she shared this wonderful gift with me (the actual recipe she used was right on the back of the Toasted Sesame Ginger bottle)! What's even better is that our local TJ Maxx carries Victoria Taylor's Seasonings (and you know I'm makin' a stop at TJ Maxx almost as often as I'm at the grocery store anyway). If you don't have Victoria Taylor in your area, you can find her masterpieces at www.vgourmet.com, which is also chock-full of great recipe ideas!

So go on folks and add a little spice to your life (drama-free, I might add)! Tell us what your favorite spices are and how you use them!

Chocoholics Anonymous

noreply@blogger.com (Amy @ Haute Physique) — Wed, 10 Feb 2010 17:00:00 +0000

Hey All~
With Valentine's Day right around the corner, is all this chocolate making you crazy?! I recently read a blog post by a fellow Savage Sister (Lindsay, www.designerwife.com) who referred to herself as a "recovering chocoholic"---I can identify! Although, I'm not sure I'm yet "recovering"...maybe still in the denial stage. You see, I'm not the kind of person who waits for a holiday to indulge in goodies. I need to have me a little taste every single day! So, you can't imagine my excitement when I found a kind of chocolate that is actually good for you and that doesn't derail me on my journey to being the most fit I can be!

I can hardly hold myself back from raving about the benefits (and the taste) of dark chocolate. It's made from cocoa beans and is less processed than milk or white chocolate. It's full of antioxidants that have numerous health benefits, which include: lower blood pressure, enhanced mood, and antiaging effects (just to name a few!). It also contains less sugar than milk chocolate or white chocolate, so it won't mess with your blood sugar and cause more cravings later in the day (you know that viscious cycle that occurs when you allow yourself one little baby Snickers bar.......that turns into eating the whole bag?).

When choosing dark chocolate, aim for 70% or more cocao (the darker the better), which is less processed. If you're a daily indulger, like myself, try to find organic versions (good for the environment, grown without chemicals which can leave residue on the cocoa beans, and more likely to have gone through the fair trade process). Like any of life's pleasures, even dark chocolate should be enjoyed in moderation because it does contribute to your daily caloric intake (not fair, I know). At first bite, you might not find that your mouth does the same happy-dance that it does with milk chocolate; dark chocolate is an acquired taste, much like fine wine--or black coffee for your fitness fanatics:) Trust me, the flavor will grow on you and you will come to love it maybe even more than it's milky counterpart!

Despite my new affair with the darker version, I continue to be an equal-opportunity-chocolate-lover. I cannot, have not, and will not ever give up milk chocolate entirely (plus, for those of you who know me, I must support the sugar industry because my dad,brother, and uncle are sugarbeet farmers---and I love sugar!:). That said, I save my luxurious milk chocolate experiences for special occasions--and I can't think of one more perfect than February 14th! Happy Valentine's Day everyone! Hope you find yourselves enjoying a few morsels of dark chocolate!

Lifting Tips For Beginners

noreply@blogger.com (Amy @ Haute Physique) — Tue, 26 Jan 2010 14:55:00 +0000

Good Morning! I enjoyed a very productive snow day yesterday and was able to get a lot of things done surrounding the training of my "clients" (i.e. those generous & brave women who've agreed to be my guinea pigs while I'm studying for my CPT exam). Some of these women are new to the weight room and have expressed their anxieties over venturing into a territory that can be quite intimidating in the beginning. Based on what I've shared with them, I compiled a list of weight-training tips that I've learned through my own training, trial and error, and research. This is by no means comprehensive, so if you've got something to add, please comment below!

Tips for Beginning Weight-Lifters

1. Vocabulary: reps vs. sets. Reps or "repetitions" are the number of exercises within one set. For example, you may do 3 sets of 15 reps of lunges.

2. Breathing. Your "out" breath should be during the difficult part of the lift. Some lifters make the mistake of holding their breath while exerting themselves---that's a good way to get light headed, so don't do this! Think Lamaze.....breathe through the pain! And make your breathing deliberate--you may feel stupid at first, but it will get you through those last few reps you never thought you could do!

3. Counting your reps. Try counting backwards. For example, if you have 12 reps to complete, count your first rep as 12, then 11, 10,9.......and so on. You're might be more likely to see it through to the end of the set if in your mind you've only got 2 reps to go!

4. Vocabulary: superset. This means performing one exercise right after another and then resting after both are completed. For example, if you had a superset that paired bicep curls with tricep extensions, you would complete the curls, then go straight to the extensions and then rest. This is a time-saving mechanism in the gym because your biceps are able to rest while you're working your triceps.

5. If you're looking to build muscle and firm up, do your weight training before your cardio. This way, you have the most energy going into your training and will be able to make the most gains with lifting.

6. Work your large muscle groups and multi-joint exercises first. For example, squats work many muscles, where as leg extensions are limited to the quads. Do your squats in the beginning of your workout and leave your leg extensions until the end. This is true of single leg/arm exercises as well. Fatigue your big muscle groups first, then fine-tune your muscle development with your single leg/arm work at the end.

7. If you're pressed for time and you're forced to choose, pick lifting over cardio. Lifting will burn calories long after your workout is over and increasing muscle means increasing your metabolism so that you burn more calories even when you're just hanging out!

8. Lifting will not cause you to "bulk" unless you are eating to do so. This is particularly true for females because we do not make enough natural testosterone to bulk up. As long as your nutrition is in line, you will not look like a linebacker just because you lift heavily. So, put down the 2-5 lb. dumbells and hit it hard!

9. Nutrition is 80% of any progress you're going to make in your physique. Consult your trainer or dietitian for guidance in this area. Don't waste your time in the gym by not having your nutrition support your workouts!

Introduction

noreply@blogger.com (Amy @ Haute Physique) — Sat, 02 Jan 2010 12:38:00 +0000

Good morning! This is my very first attempt at blogging and I appreciate your patience:) I'm normally an overly-private person, but the world of social networking via the internet has somewhat helped me to break out of my shell (as long as I'm behind my computer anyway--ha!).

This blog serves a few purposes for me; one being yet another opportunity to come out of my comfort zone and be a little more outgoing. I find this much easier to do through writing than through speaking or other actions. Which leads me to the second purpose of this blog--a platform for writing. I love to write and have been looking for ways to get back into doing it, and I think this is the perfect avenue for that! Now the difficult part (as always) will be to figure out what to write about!

Lastly, this blog is an assignment for Perfect Body Online. I have been training with Cathy Savage Fitness (www.cathysavagefitness.com) for going on four years now. For those of you who know me, CSF is the coaching staff that I work with to prepare for competitions. As of January 1, 2010, I've upped the ante with this in terms of nurturing that "hobby" a little more. My hope is that it can be more than a hobby someday (although if you ask my husband, I think he would agree that the word "hobby" is already entirely inadequate to describe this part of my life), but what that means at this point, I'm not quite sure. There are so many opportunities, which is the beauty of this sport!

So, welcome to my site and thank you for your interest in my life! I have to say, it seems a bit "normal" from my perspective, so I hope you aren't too bored:) I'd love to hear from all of you as well, so please contact me!

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Spice of Life

Chocoholics Anonymous

Lifting Tips For Beginners

Introduction