Heather Hodges & Dauntless Training

Our culture consumes WAAAAAAY too many carbohydrates and so we are seeing the effects of that at our waist lines. We need more protein, less carbs and more healthy fats. Remember that fruit and vegetables are carbs too just like bread, rice, pasta and potatoes. However, eating the RIGHT carbs together with lean protein and healthy fats yields great results. Here is an example of how I recommend you to eat. You will add in your other AdvoCare supplements if you are on the Cleanse Phase or Max Phase around this schedule.

7:00 Spark and 3 Catalyst
8:00 Meal Replacement Shake
10:00 1 boiled egg, 1/2 apple, 6 almonds
12:00 Salad with 3-4 ounces of chicken and 1 boiled egg (if you prefer not to eat the yolk, eat 2 egg whites instead) and balsamic vinaigrette with olive oil.
3:00 3 Catalyst (Spark as needed)
3:30 2 ounces of tuna, 1/2 tsp mayo, other half of apple (or celery sticks with raw no sugar peanut or almond butter)
6:30 3-4 ounces of lean protein (chicken, turkey, fish, steak etc.) 1-2 cups steamed, grilled or sautéed veggies. NO fruit after 3:30pm. Be sure to have some kind of healthy fat for dinner too (olive oil, olives, avocado, raw nuts, seeds)
9:30-10:00pm 1 ounce of lean protein (such as 1 boiled egg, 1 ounce deli meat, 1 ounce left over chicken) 1/2 cup of cucumber slices and 1 tsp slivered almonds.

At EVERY meal and EVERY snack you MUST have a lean protein and healthy fat. You will not lose weight unless you are eating more protein and fueling your lean muscle mass which is your engine for burning body fat.

MEN: You may add 1-2 ounces of protein at each meal and each snack based on your size and muscle mass.

If you would like some extra help with your nutrition I would be happy to look at your food log and give you some pointers and tips.  Please email me at heatherlhodges@gmail.com.

Grilled Pork Chops

Grilled Mixed Veggies with Balsamic-Honey Marinade

Ingredients:
Veggies you enjoy: yellow squash, zucchini, eggplant, bell peppers, mushrooms, onions, roma tomatoes, etc.
Marinade:
3/4 cup Balsamic Vinegar
3/4 cup Olive Oil
1/3 cup of Honey
1 Tbsp Sea Salt
2 Tbsp Black Pepper
Chopped Flat Leaf Parsley
Directions: Quarter vegetables lengthwise and cut in half and place in a large bowl.  Combine ingredients for the marinade, mix well, and pour over veggies and chill for 2-3 hours. Heat your grill to high heat and place veggies directly on the grill and cook for 3-5 minutes each side.  Transfer veggies to a platter, add parsley and mix well and serve.

Grilled Fruit Skewers with Spicy Maple Cumin-Cinnamon Glaze

Ingredients:
Fruit such as peach, nectarine, pineapple, banana, etc.
1/2 cup Maple Syrup
1/4 tsp Ground Cumin
1 tsp Ground Cinnamon
1/4 tsp Cayenne Pepper
Directions: Soak bamboo skewers in water for an hour. Combine maple syrup, cumin, cinnamon and cayenne in a bowl and mix well. Add fruit and toss to coat with glaze, cover and refrigerate. Thread fruit on soaked skewers and grill directly over medium heat for 1-2 minutes each side.  Serve warm.

Here’s a great Zone-friendly snack that’s always a hit!

Ingredients:
1 bunch of asparagus trimmed to remove fibrous ends
Sliced deli beef (natural and nitrite-free, Boars Head or Applegate Farms are good brands)
Prepared horseradish

In a large skillet boil asparagus for about 2 minutes then plunge into an ice bath to stop the cooking process so asparagus are still crisp.  Remove from water and pat dry.  Spread horseradish on sliced deli beef and wrap asparagus.

Each little snack is a protein/fat/carb. Enjoy!

Venison:
Marinate back strap in your favorite BBQ sauce and wrap with bacon, then slow cook on the grill at 250 degrees over indirect heat for 30 minutes.  Can finish in the skillet to crisp up bacon if desired.

Spinach, Pine Nuts, and Raisins:
6 cups washed spinach
2 Tbsp Pine Nuts
2 Tbsp Raisins
1 tsp olive oil
1 clove garlic
Saute garlic in olive oil in a large skillet, add pine nuts and raisins and cook 1-2 minutes.  Add Spinach and cook just until wilted. Serve and enjoy! Even the kids will like this one because the raisins add a sweetness to the spinach.

I hope you all had a wonderful Christmas and I look forward to seeing you all next Wednesday Jan 2nd to launch our 2013 workouts.  In the mean time here are a few workouts to keep you occupied : )  Enjoy and please post your times for each workout here.

WOD 1: 4 Rounds for time:
60 Single Unders
30 Squats
15 Push Ups

WOD 2: AMRAP in 10 minutes
10 Chair Dips
50 Single Unders

WOD 3: For Time
40 Lunges
400m Run
40 Push ups
400m Run
40 Dips
400m Run
40 Squats
400m Run

WOD 4:  “JT”
21 -15-9
Tiger Push Ups (be sure to place Ambat or pillow under your head)
Chair Dips
Push Ups

WOD 5:  “Annie”
50-40-30-20-10 Double Unders
(Scaleed 200-160-120-80-40 singles unders)
50-40-30-20-10  Sit Ups

WOD 6: “Pukie Brewster”
150 Burpees for time

WOD 7:
Run 400 m
Kettlebell Swings  20, 18, 16,…..6, 4, 2
Sprawls 2, 4, 6…….16, 18, 20
Run 400m

For the kettlebell swings you may substitute a dumbbell if you do not have a kettlebell or a gallon jug or a Tide container.  To begin do 20 swings and 2 sprawls, then 18 swings and 4 sprawls, 16 swings and 6 sprawls and continue to 2 swings and 20 sprawls.

Hooverball 6am and 8:30am FRIDAY at Preston Road Gymnasium!!!! Bring a friend for this fun workout disguised as a game. (Photo: Hooverball was usually played on the front lawn of the White House.)

Hooverball is a medicine ball game invented by President Herbert Hoover’s personal physician to help keep then-President Hoover fit.

RULES: The traditional rules are as follows:

• The game is scored like tennis. The ball is caught and then thrown back.
• Points are scored when a team: fails to catch the return, fails to return the ball across the net, returns the ball out of bounds.
• The ball is served from the back line.
• The serve is rotated among one team until the game is won. Teams alternate serving after each game.
• The ball must be caught on the fly and immediately returned from the point it was caught. There is no running with the ball or passing to teammates.
• Each team’s court is divided in half. A ball returned from the front half of a team’s court must be returned to the back half of its opponent’s court. If the ball doesn’t reach the back court, the opponent is awarded the point.
• A ball that hits the out-of-bounds line is a good return.
• A player who catches the ball out-of-bounds, or is carried out-of-bounds by the force of the ball, may return in-bounds before the return.
• A ball that hits the net on its way over is a live ball. (If it was thrown from the front court, it must reach the opponent’s back court to be good.)
• Teams may substitute at dead ball situations.
• Women serve from the mid-court line.
• Women may pass once before a return.
• Women may return the ball to any area of the opponent’s court.
• Good sportsmanship is required. Points in dispute are played over

Have fun athletes and I’ll see you bright and early on Monday Dec. 10th for class as usual.

- Wash and cut up one head of cauliflower and about 2 cups of Brussel sprouts. In a bowl drizzle and coat with olive oil and lightly salt and pepper. Transfer vegetables to a baking dish and roast in a hot oven 425 degrees for 20 minutes or until the edges start to turn crispy. Now here is the most delicious part: the sauce.  In a bowl combine 1 tsp of honey, 1-2 tsp of Dijon mustard, 1/4 cup of heavy cream, and juice of half a lemon. Drizzle over veggies and top with toasted slivered almonds.  Serve with a protein.  You’ll be fighting over who gets the most.  Enjoy!

November and December is a festive time, a joyous time, a time for friends, family and where lifelong memories are made.  It is also statistically a time of higher stress, lower energy and the average American gaining 6 to 13 pounds. 

I want to show you how to enjoy the Holiday’s without the average American’s November-December results!   You can enjoy yourself, the parties and the food and stay full of energy, calm and not have to gain unwanted weight. 

Healthy tips:

1 – Never arrive hungry for a party.  Have a Meal Replacement shake or Muscle Gain shake in the car on the way there.

2. Try to limit Alcohol – Alcohol is 7 calories per gram while carbs and protein are only 4!   The average alcoholic drink has 150 to 200 calories in it!  With eggnog up to 450 calories!  That is 25% of what an average women should have for the entire day.  Alcohol also lowers inhibition, which makes it harder to resist the buffet.

3. Avoid Holiday coffee drinks! A 16 ounce Peppermint Mocha has 470 calories,  Pumpkin Spice Latte has 410 and Gingersnap is 370!  If you feel the need turn to AdvoCare’s Coffeechino energy drink!  It is only 80 calories, filled with nutrition and tastes great!

4. Don’t rush your meal – it takes about 20 minutes for the stomach to signal the brain that you are full.  Eat slowly, really taste your food and enjoy the company of your family and friends:)  If you want extra damage control use AdvoCare’s Fiber and fat blocker Fibo Trim.  The fibers expand in your stomach grabbing saturated fat to make it not be able to absorb and giving you a feeling a fullness!  AdvoCare’s CarbEase will slow the breakdown of carbs entering into your blood vessels so the body doesn’t trigger as fast of an insulin response.  Less insulin means less storing of fat!

5. Don’t starve yourself!  Never decide not to eat because you know you are going to be eating bad food later that day at a party!  Your blood sugar level needs to be stable ALL day to not gain weight.  If you are going to cheat, eat right the rest of the day (every 3 hours with protein and a healthy fat) and then enjoy the evening.  Adding AdvoCare’s ThermoPlus throughout the day will require the body to burn about 150 calories per capsule as it breakdown in your intestinal track.  This leaves a little cheat room without engaging the treadmill:)  If you need lots of cheat room take Thermo Plus AND hit the treadmill!

6.  Journal your food to see what you are really putting in your mouth.  When you see what is really slipping into your mouth throughout the day you will be amazed at how the little things add up.  Research shows that people who keep a food diary consume 15% less food than those who don’t.  hmmmm

To check out more of the AdvoCare Products please visit: www.advocare.com/09064225

Shoot me any questions or more ideas!

Coach Heather Hodges

- Season and grill pork loin as desired.  We often cook protein in bulk and keep it in the fridge to heat up for quick meals later.

- In a hot skillet saute minced garlic in 1 tsp olive oil and 1 tsp butter.  Add mushrooms and cook for about 90 seconds.  Add bok choy cut in half and saute for another 60 seconds.  Be careful it cooks fast and you want it wilted a little but still crisp.
- Serve with a small bowl of mixed berries for dessert. Enjoy!

(Thanks Kimberly Clifton for the bok choy recipe idea, we love it!)

You can see the next two parts of this seminar under the “Nutrition” tab.  What questions do you have?  Let’s discuss.

Zone Nutrition Seminar – Part 1 from Online Training on Vimeo.