FITmama’s BLT workout

Since the Superbowl is right around the corner, there is no time like the present to work on our TIGHT ENDS!

Here is a little treat from FITmama with her BLT (butt, legs, & thighs! oh my!) WORKOUT!!!

BLT WORKOUT: 4mins for butt, legs, & thighs!

XO

FITmama

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Slimmed Down Super Bowl

Root for your team without ripping your pants with these FITapproved Super Bowl recipes!  Everyone wants snacks to start the game off right, but you don’t have to go the traditional heavy 7 layer dip and chicken wing route.  Here are two delicious dip ideas that could just as easily go with fresh veggies as chips.

Avocado Hummus- featured on Joy the Baker

  • 12097529035_3af89bfcd6_c1 (15-ounce) can chickpeas, drained
  • 2 ripe avocados, cut into chunks
  • 1/2 cup olive oil
  • 1/4 cup fresh lemon juice
  • 1 1/2 tablespoons tahini
  • 1 clove garlic
  • salt and pepper to taste
  • green bell pepper, sliced for serving
  • cucumber, sliced for serving
  • pita chips, for serving

Note from Joy: for an extra smooth hummus spread, take the time to remove the skins from the chickpeas. If you have neither the time or patience for that, no problem… throw the drained chickpeas in as-is.

In the bowl of a food processor, combine chickpeas, avocado chunks, olive oil, lemon juice, tahini, and garlic. Add a good pinch of salt and pepper. Blend until combined and smooth. Stop the food processor and taste. Add more salt and pepper and lemon if necessary. Blend for another 5 minutes until light and smooth. Serve topped with a bit of olive oil, salt and pepper. Serve with fresh vegetables and pita chips.

As pictured above, Joy served the dip in adorable individual cups. What a great way to keep those winter germs from spreading! Thanks Joy!

White Bean Dip- featured on the Rachael Ray Show

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  • 2 16-ounce cans white beans, drained and rinsed
  • 3 springs of rosemary and 2 cloves of minced garlic, steeped in 1 cup extra-virgin olive oil
  • 2 lemons, juiced
  • 1 cup of Kalamata olives
  • 1 cup diced tomato
  • 1/2 cup chives
  • Grilled flatbreads, for dipping

Purée beans with half the rosemary oil and lemon juice. In the meantime, quarter olives and mix with tomato and chives. Put the bean purée in a bowl, make a little hole in the center of the dip and add olive mixture to the center. Garnish with a few drops of rosemary oil and a lemon wedge. Serve with grilled flatbreads or more veggies!

Now on to the main event: DINNER! Chili is a Super Bowl favorite, but many recipes rely on red meat, or sour cream and cheeses to add flavor. Here is a delicious and light recipe that will be perfect for your winter festivities.

You can make a fun activity to go with the chili too!

diy-mug

Buy some white cups or mugs. You can find them in superstores, thrift stores, dollar stores, and online. Pass them out to each of your guests as they arrive to decorate using Sharpie markers. Pick a sharpie. For long-lasting results, choose oil-based paint sharpie markers. Regular sharpie ink can come off even after baking. Start drawing. Dry it out. Let the mugs dry (the more time the better). Bake it. Bake the mug in the oven for 30 minutes at 350°F. (Please note: Some sharpie mug DIY-ers may advise you to spray the mug with acrylic sealing spray to make sure the sharpie etchings doesn’t rub off. The spray can be toxic though so if you decide to go that route, be sure to avoid spraying near the top and on the inside of the mug. You can cover those areas with masking tape to protect them before you spray. Since you only need the mugs to last through the game, I would recommend avoiding this step all together.)

During half time, fill everyone’s customized mug up with this tasty chili recipe:

Turkey and White Bean Chili- featured on Martha Stewart

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  • 3 tablespoons vegetable oil
  • 1 large white onion, chopped
  • 3 garlic cloves, minced
  • 1 to 2 serrano chiles, seeded and minced
  • 4 teaspoons chopped fresh rosemary leaves
  • 1 1/2 teaspoons ground cumin
  • 1 teaspoon dried oregano (preferably Mexican)
  • 1/4 teaspoon cayenne pepper
  • Coarse salt
  • 1 pound ground white-meat turkey or chicken
  • 5 cups low-sodium chicken broth
  • 1 can (15.5 ounces) cannellini beans, rinsed and drained
  • 1 can (15 ounces) white hominy, rinsed and drained
  • 3 tablespoons cornmeal
  • Optional Toppings:
  • 2% Greek Yogurt
  • Radishes
  • Scallions
  • Manchego Cheese
  • Jalapeno’s
  • Variety of hot sauces
  • Variety of Chips, Corn Bread, Flat Bread, or Pita

In a large Dutch oven or other heavy pot, heat oil over medium-high. Add onion; cook until softened, 8 minutes. Add garlic, chiles, rosemary, cumin, oregano, and cayenne and cook until fragrant, 2 minutes; season with salt. Add turkey and cook, breaking up meat with a wooden spoon, until cooked through, 5 minutes. Add broth, beans, and hominy; bring to a boil over high. Partially cover, reduce heat, and simmer until chili is thickened slightly, 25 minutes. Stir in cornmeal and cook 15 minutes. Season to taste with salt.

You can set up a toppings bar so everyone can enjoy their chili the way they like!

Now go enjoy a guilt-free super bowl!

XOXO

FITintheCITY

New FITfind @ solidcore

A client emailed me a few weeks ago with the following: “I could only afford to do this once a month, but this looks cray-cray! They just opened: solidcore. Two days later, I walked into another client’s house and she said to go easy on her because she couldn’t move. Why you ask? She had taken a class at solidcore the day before. Officially intrigued, I signed up for my first class. “Cray-cray” and “sore” are definitely words I too would use to describe my solidcore experience.

Screen Shot 2014-01-27 at 1.08.38 PM

Solidcore is the first DC studio to practice Lagree Fitness, a method based on slow and controlled full-body movements. In a nutshell, you use a jacked-up Pilates reformer machine (the patented MegaFormer) to place constant tension on all muscle fibers. Each exercise requires that you perform the move until muscle failure. This, according to Solid Core’s website will “force your muscles to rebuild a more sculpted, stronger and [solid] you”. The resulting class is a combination of a Pilates reformer and a total body circuit training class.

All in all, I enjoyed the class and would definitely recommend it with one MAJOR caveat….you have to be in pretty excellent shape to even attempt to take a class. Balance is a huge aspect of using the MegaFormer and because of the way you use the MegaFormer, essentially one part of your body (arm or leg) is hooked to a band of sorts while the free body part moves. Because a part of your body is actually hooked to something, if you were to lose your balance, you could fairly easily get hurt. In the class I took, modifications were not offered up, but I assume this is not true for all classes. Furthermore, I am in excellent shape, and there were very few exercises I could actually fully stick with for the amount of time the instructor wanted. While I am very body aware, I fear many people would not acknowledge the fatigue and either hurt themselves or spend half the class in improper alignment or unable to continue. This leads me to the third part of my caveat, to do the exercises properly requires that you already have the ability to access your core (well) and maintain proper alignment; something in my years of experience as a trainer, most people do not have when they are starting a new exercise regime. There was a 30 second explanation of what a proper plank and proper lunge looked like, and that was all. I have to fix the form of clients I have been working with for months (even years) in a plank! Doing a proper plank is really hard and most people have a very hard time just feeling whether they are in proper alignment.

Another small warning for others intrigued is the price. Solid Core has jumped on the Soul Cycle bandwagon of pricing. $35 for a class…aka steep. I know that the machine is very expensive, and the class is limited to 10 people so you could certainly consider it semi-private, but for something I feel strongly would be most beneficial twice a week (similar to a barre class), your monthly expense will be high. I definitely felt like I was in a class, not a private training session. There were things that were easy for me and things that were virtually impossible. Classes are not designed for one person – they are designed to appeal to the AVERAGE person taking the class. But, as we all know, two people will never be alike so classes will never be personal training (despite this new model of expensive classes).

With all that being said, I was sore…very sore in fact. In places I obviously don’t focus on enough in my own training. I think the Lagree fitness method is excellent and women will achieve that long, lean, toned look if they stick with class several times a week and eat right! It is a welcome addition to the DC fitness scene and is rapidly expanding (with two new locations opening in the next few months) so check it out! But SIGN UP IN ADVANCE ONLINE! Classes book up crazy fast so don’t just show up expecting to take class…you won’t.

XOXO,

FITintheCITY