Laura Forte Fitness

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Archives for August 2012

Katie O’s Transformation Tuesday Story

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Katie has been with us since Day 1 of boot camp!  I couldn’t be more happy to have Katie as part of our family.  Not only does she always ‘bring it’ in class, she is extremely encouraging to everyone in boot camp.  I’m not alone when I say I adore this girl and love the inspiration and determination she brings to the boot camp family.

Here is Katie’s story, as SHE tells it.

“Since I can remember I have struggled with my self-image. Growing up I was constantly comparing myself to my friends and wondering why I couldn’t look like them. I’ve spent countless hours looking into the mirror and nit-picking my arms, my breasts, my thighs and my stomach. I have a habit of grabbing fist-fulls of love handles and pouching out my gut, which always had the same result – a deep sigh of disappointment.

I generally would start off every week making a promise to myself that this would be the week I would commit to eating healthy and devout myself to a routine of exercise and every week started off exactly the same: One positive day, followed by a semi-decent day, followed by a day where I threw all caution to the wind and devoured whatever was in front of me. I found any excuse I could not to participate in my own creative plan to change and then would beat myself up over it after the fact.

Katie at boot camp

It wasn’t until I was getting frozen yogurt at a local shop last August that I came across a flyer for Bay View Boot Camp. In mauling over the flyer for a few days, I sat down at my computer and emailed Laura to find out more details. I attended my first class on August 15th and thought I was going to die. I still remember leaving the group in the middle of the workout and going into the bathroom where I was greeted by my lunch from earlier that day. While I was able to return to the group and finish the workout, I woke up the next morning feeling sore and defeated, making up my mind that boot camp just wasn’t for me. There was no way I could get used to feeling the way I did at that very moment and I was embarrassed that I couldn’t handle the hour long routine. I emailed Laura that evening and told her I didn’t think I would be making it to Wednesday’s class and she immediately responded by explaining the changes that were taking place in my body. My achy limbs were the result of years of toxin build up and I was encouraged to come to class to work through my soreness. There was a light at the end of the tunnel, but it was going to take some time to see it.

Katie finished her first Spartan 1,000!

Days turned into weeks and weeks turned into months. I started attending classes 4-5 times a week, sometimes twice a day. I remember how wonderful it felt to cut down my run time by more than 2 minutes and the first time I ran a full mile since I was in grade school. My body started to take new shape and I came to appreciate what was happening to me on the outside, but more so was excited about the change that was happening within me.

Bay View Boot Camp gave me the motivation and determination I had been struggling to find all those of those years I was breaking promises to myself. Not only did I find an instructor who pushed me to new limits, but I found a group of friends who supported and believed in me.

I recently celebrated my year-long commitment to Bay View Boot Camp. For the first time in my life I followed through with something and could not be more proud of myself for my accomplishments. When I go shopping for clothes now I am able to purchase the things that I want. I no longer feel the need to wear cardigans with my tank tops to hide my lunch lady arms, or cover up my belly when going to the beach for fear of being harpooned. I have grown to be confident in my skin than and while I take great pride in knowing that the majority of that feeling comes from the devotion I made to my well-being, I owe Laura Forte and my fabulous boot camp peers a huge hand in my success.

While going to the gym proves to be helpful, nothing is as encouraging as having the accountability that Bay View Boot Camp offers its members. If I miss a class I instantly feel guilty, regardless of the circumstance. Knowing that others are relying on me to be there is a huge motivating factor and one that has helped me to stay committed throughout the past year.

Aside from that, Bay View Boot Camp is FUN and the people I have met through this experience are both amazing and inspiring. I cannot tell you how happy it makes me to see my peers continuously reach and exceed their goals. It is a feeling that makes me proud to be a part of something so moving and I encourage anyone to try Bay View Boot Camp and not fall in love with the challenge it offers you. I am so grateful for the experience that Laura has given me and am super excited to continue working towards reaching new heights in my future.”

We are so proud of you Katie!  Congratulations on your amazing achievements this past year.  Please leave Katie some encouragement and inspiration in the comments section below! :)

Clean-Eating.. Brown Bag Style!

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Hi Everyone!

Here in St. Pete, kids went back to school this week and everyone is getting back in a routine.  I think you can relate that it is MUCH easier to eat healthy when you are at home and have time to prep, but it can get tricky when you are on the road or at work with limited food options choosing between bad and worse.

So – I made it my mission to find a quick and easy solution for you to whip together when you are short on time, but want to pass up on the greasy pizza or fried chicken options your boss ordered in for today’s lunch meeting.

Here is recipe for a clean, healthy wrap that you can brown bag and eat with the work crew, or even make for your kids before they run to school.  No cooking involved – you just need to chop up the veggies and assemble.  Looks delicious too, right?

Collard Green Wraps with Coconut Lime Turmeric Sauce

 I’ll post the recipe below.  It is from a blog called Rawmazing.com.

But first, I just saw this awesome product that I think could be a lifesaver.. especially if you are packing lunch for your kids!  It is made by a company called Planetbox and makes it easy to pack a healthy lunch and keep it fresh.  *I don’t make any commission at all – I just thought this was cool so wanted to share!*  Here is a photo of a healthy lunch on the road:

So without further ado, here is your recipe for the clean & easy collard wraps.  Enjoy!

Turmeric Sauce

  • 1 young thai coconut (flesh) (approximately 1 cup, packed)
  • 1/3 cup fresh coconut water (from young thai coconut)
  • 1 clove garlic
  • 1/2 teaspoon fresh chopped ginger
  • 1/2 lime (juice from it)
  • 1 teaspoon agave nectar
  • 1 teaspoon turmeric
  • 1/2 teaspoon coriander
  • pinch sea salt

Blend all ingredients in high-speed blender until smooth. Set aside to let flavors marry.

Wraps

  • 4 collard green leaves
  • 1/2 red bell pepper, cut into thin strips
  • 1 carrot, cut into thin strips
  • 1 cup cherry tomatoes, halved
  • 1/2 cucumber, cut into thin strips

Place filling ingredients on collard leaf.  Top with dressing. Roll and cut in half.

Serves 4

CRAZY About Coconuts

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Over the next 5-10 minutes, I hope to teach you at least one new thing you never knew about coconuts.

For one – they are incredible not only for your health, but are also a well-kept beauty secret!!  It is a “super food” which means it goes beyond nutritional benefits and can actually prevent and treat a long list of ailments and diseases. Read on to learn a new recipe, beauty tricks, and ways to incorporate more coconuts into your life.

Health Benefits
Coconuts contain powerful antioxidants in the form of raw saturated fats and oils. In fact, coconuts are 90% raw saturated fat.

Don’t freak out.  Unlike the long-chain fatty acids found in animal fats (which in excess CAN make you gain weight), the saturated fats found in coconuts are medium chain fatty acids (MCFAs) and are an important building block of every cell in the human body.

MCFA’s DO NOT have a negative effect on cholesterol, help protect against heart disease, and lower the risk of atherosclerosis (hardening of the arteries).

Here are a few examples of the awesome ways that young coconut flesh, coconut cream, and coconut oil can be used to improve your health:

• They kill harmful viruses, bacteria, fungi and yeasts in the body and support a healthy immune system.
• Provide a nutritional source of quick energy, boost endurance, and enhance physical and athletic performance.
• Improve digestion and absorption of vitamins, minerals and amino acids.
• Improve the utilization of blood sugar and can help alleviate the symptoms of hypoglycemia.
• Regulate and support healthy hormone production.
• Protect against osteoporosis by improving calcium and magnesium absorption.
• Reduce inflammation and help to heal/repair tissues and muscles.
• Increase the speed and thyroid function, which allows the body to drop excess weight and unhealthy toxins. MCFA’s ingested from coconut are burned up immediately, boosting the metabolism.
• Contain no cholesterol, but in fact help normalize cholesterol levels in the body and support cardiovascular health.

Benefits of Coconut Water:
• Excellent for rehydration following strenuous exercise – AWESOME post-workout drink to replace lost electrolytes
• Has a cooling effect on the body
• Soothes the skin and can treat and prevent rashes, when applied topically
• Helps to treat and calm urinary tract infections
• Alleviates the pain of kidney and urethral stones

Using Coconuts for Hair and Skin Care

• Coconut oil promotes hair growth and makes hair super shiny and soft.
• Coconut oil can prevent and eliminate dandruff and dry scalp.

**To use as a hair treatment, warm 2 to 3 tablespoons in a bowl in the microwave for 20-30 seconds. Apply the warmed oil to hair and massage into the scalp. Once the oil is applied, cover your hair with a shower cap (or wrap some plastic wrap around your hair). The plastic will help to keep the oil warm and allow it to penetrate the hair shaft. Leave the oil on your hair for at least an hour or overnight. Wash and condition your hair like normal and enjoy super soft tresses!**

Coconut oil is also an effective moisturizer for the skin.

• Prevents and treats dry, flaky skin, especially on the knees, feet and elbows.
• Effective in treating psoriasis, dermatitis, eczema, and other skin conditions.
• Helps prevent signs of aging, such as wrinkles and sagging skin.
• Super effective at eliminating the annoying little bumps many people get on the backs of their arms, thighs and buttocks. These bumps are a condition called Keratosis Pilaris.

**To use coconut oil on the skin simply massage a few TB’s into the skin. It will absorb into your skin within 15 minutes with no oily residue left behind.**

Cooking with Coconuts

• Coconut oil can replace ALL other oils in your kitchen (I use it instead of olive oil).
• Great for stir-frying vegetables because it is highly stable at high temperatures (won’t burn under high heat).
• Replace vegetable, canola and olive oils in recipes while cooking and baking. Coconut oil can be substituted in a 1:1 ratio.

Here is a great recipe for energy bars which contain both shredded coconut and coconut oil.

Coconut Energy Bars

Ingredients:
1/2 cup slivered almonds
1/2 cup pecans
1/4 cup almond or sesame seed meal
1/4 cup unsweetened shredded coconut
1/4 cup almond butter
1/4 cup coconut oil (check your local health food store)
1 tsp pure vanilla extract
1/2 tsp of raw honey
1/4 teaspoon sea salt
1/2 cup dried cranberries or blueberries

Method:
1. On a cookie sheet, toast nuts and shredded coconut until golden brown (you may need to shake the tray once or twice to make sure they cook evenly).
2. Once toasted, pour mixture into a food processor and pulse until nuts are chopped and the mixture becomes coarsely ground.
3. In a mixing bowl, melt coconut oil and almond butter (about 20 seconds). Remove from microwave and stir until smooth.
4. Add vanilla extract, honey and sea salt. Mix thoroughly.
5. Fold in nut mixture and almond (or sesame seed) meal until mixed thoroughly.
6. Fold in blueberries/cranberries.
7. Press mixture into an 8 by 4 loaf pan.
8. Refrigerate for 20 minutes or until firm.
9. Cut “loaf” width wise. Should make 6 good-sized bars.
10. Enjoy! (or, if you don’t plan to eat immediately, you can store the bars in the refrigerator, covered loosely with a paper towel and plastic wrap.
(http://crossfitzone.ca/paleo-recipe-energy-bars/)

Hope you learned at least one new thing you didn’t know about coconuts!  If you liked this post, please click “Like” and share with your friends. :)

 

Clean Eating: Burgers with Butternut Squash

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We stick to chicken and fish the majority of the time, but it’s nice to switch it up with red meat once in a while.  Here is a clean version of burgers that you can make when you fire up the grill this weekend.  Make sure to serve sans-bun or over a leaf of lettuce to keep it clean!

Ingredients

Burger
1 lb. Italian sausage
1 lb. Ground beef
1/2 cup onion, finely chopped
1/2 cup red pepper, finely chopped
2 cloves garlic, minced
1/2 tsp red pepper flakes
1 egg
sea salt and black pepper, to taste

Toppings and Garnish
1 small to medium butternut squash, peeled, seeded and cut into 1 inch chunks
1 TB cooking oil (olive oil or coconut oil)
1/2 – 1 cup caramelized onions
large lettuce leaves

Instructions

1. Preheat oven to 400 degrees F.
2. Melt cooking oil in a large, rimmed baking dish. Add butternut squash and toss gently to coat.
Bake for 20 minutes or until soft.
3. Process in a food processor until pureed. – NOTE: This can all be done in advance.
4. While squash is cooking, preheat grill to medium high. Mix sausage and ground beef in a large bowl until well combined.
5. Add garlic, onion, red pepper, egg, and red pepper flakes. Stir with a spoon or use your hands to thoroughly combine. Season with salt and pepper.
6. Divide mixture into 6 patties. Drizzle each side with olive oil and season with salt and pepper.
7. Grill burgers and serve topped with pureed squash and caramelized onions (see photo above).
8. Enjoy!

Let us know if you try this at home. Also – share your favorite clean-eating burger recipe below.

This recipe is from The Paleo Table.

How many calories in your cocktail?

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Football season is just around the corner! Which also means that the holidays aren’t far behind. This time of year means lots of parties, tailgating, and nights out on the town on the weekends.

Have you ever wondered what to order at the bar without ruining all your hard work at bootcamp and the gym?

Let’s compare drinks in terms of the least amount of calories it takes to get a little buzz going. This is calculated by the Calorie to Alcohol Ratio (C.A.R.) where the lower the number is a better choice. The C.A.R. is calculated by dividing the calories in 12 ounces of an alcoholic beverage by the Alcohol % by Volume (ABV). These numbers were obtained from the website Get Drunk Not Fat. (getdrunknotfat.com)

Liquor:
When watching your calories, liquor drinks are usually the best way to go. They top the list in having the lowest calorie to alcohol ratio. Jose Cuervo Especial Tequila (Silver or Gold), Crown Royal-Special Reserve, Ketel One Vodka, and Gordons Dry Gin all have 64 calories per ounce and a C.A.R. of 19.2. Due to its slightly higher alcohol content, Knob Creek Bourbon has the same C.A.R. of 19.2 but has 80 calories per ounce. Some other options are Bacardi Gold Rum and Jack Daniels Whiskey. Both have 65 calories per ounce and a C.A.R. of 19.5.

Bacardi 151 Rum has 122 calories per ounce, which is one of the highest in the list of liquors. However, it is much higher in alcohol content, 75.5% compared to 40% for Ketel One Vodka, which makes its C.A.R. only 19.4. This means you can enjoy much LESS of the liquor for the same effect. Malibu Rum has lower calories per ounce, only 54, but has lower alcohol content, and thus, a higher C.A.R. of 30.9. This means you have to drink MORE for the same effect, negating its low calorie benefit. Stay away from creamy liqueurs such as Bailey’s Irish Cream. Bailey’s has 97 calories per ounce, 5.7 grams of sugar and a C.A.R. of 67.8.

Distilled liquor contains no sugar and no carbohydrates. “The distillation process converts the carbohydrates and the sugars into ethyl alcohol and there is no trace of them left behind.” However, unless you’re taking straight shots, carbs and sugar can sneak their way into your cocktail.

Orange juice (8 ounces) can add 110 calories and 20 grams of sugar.

Cranberry juice (8 ounces) adds 130 calories and 30 grams of sugar.

Regular coke (8 ounces) adds 100 calories and 27 grams of sugar.

To avoid added calories and sugar, choose regular water, seltzer water, or seltzer water with just a splash of OJ or cranberry juice (my personal favorite). A squeeze of fresh lemon or lime will add a bright flavor without any unnecessary calories! Also, some flavored vodkas, such as Smirnoff Raspberry Twist, add extra flavor without any extra calories or sugar.

Wine:
Wine has the highest sugar content of any other alcoholic beverage. “The fermentation process of wine does not completely eliminate the sugar in its base ingredients.” Wine is also high in carbs which will be converted into glucose in your body. Most wines fall in the middle ground on the C.A.R. scale. A white wine, such as sauvignon blanc has about 28 calories per ounce and a C.A.R. score of 25.8. Most white wines have 1 to 2 grams of sugar per serving. A red wine, such as merlot, has 30 calories per ounce and a C.A.R. of 26.2. Most red wines have 2 to 4 grams of sugar per serving.

A fun way to cut your wine calories in half is to make a wine spritzer. Just add some seltzer water to your wine to give it a little bubble. This will allow you to drink less wine/calories while still drinking a full glass. Sangria is a wine cocktail mixed with fruit juices. This yummy concoction can easily double the calories and add 15 to 20 grams of sugar per glass. The same goes for the popular brunch favorite, the mimosa. A mimosa is champagne mixed with orange juice, so be careful of the hidden calories/sugar content in the juice.

Beer:
Beer is the staple drink of football season. Although beer does not contain any sugar, it is high in carbohydrates. Here is how some popular lower calorie beer options stack up: Michelob Ultra has 95 calories for a 12 ounce glass with a 22.6 C.A.R.; Bud Light Platinum has 137 calories for a 12 ounce glass with a 22.8 C.A.R.; Miller Lite has 96 calories for a 12 ounce glass with a 22.9 C.A.R.; Bud Select 55 has 55 calories for a 12 ounce glass with a C.A.R. of 22.9. Here are two popular non-lite beer options for comparison: Budweiser has 145 calories for a 12 ounce glass with a 29 C.A.R.; Heineken has 150 calories for a 12 ounce glass with a 30 C.A.R.

Before you leave the house, have a plan in mind about what you will order and how many drinks you will indulge in. Having a game plan will help prevent a Mai Tai (260 calories, 17 grams of sugar) showing up at your table.

With any option you choose, please do so responsibly and with moderation.

What is your favorite low-calorie cocktail?  Share with us in the comments section below.  Please ‘like’ this post if you found it helpful.  Have fun this weekend!

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