Trainer Kristin http://www.trainerkristin.com Wed, 03 Apr 2013 19:08:05 +0000 en-US hourly 1 http://wordpress.org/?v=3.4.1 My Grocery List http://www.trainerkristin.com/2012/08/15/my-grocery-list/ http://www.trainerkristin.com/2012/08/15/my-grocery-list/#comments Wed, 15 Aug 2012 20:44:15 +0000 http://www.trainerkristin.com/?p=938 Here you will find what I usually buy on Sunday nights to make my meals for the week:
 
Protein:
2 dozen eggs
2 cartons of egg whites
Salmon – wild Alaskan  (4 oz is one serving)
Chicken – no hormone, anti-biotic free (3 oz is one serving)
Extra Lean ground turkey breast (3 oz is one serving)
 
Carbohydrates: (I boil all of these 1 cup at a time and then separate them out by fourths)
Organic quinoa
Organic brown rice
Ezekiel low sodium bread
Steel cut oats
Sweet potato (3 oz is one serving)
 
Fats:
Avocado
Fresh ground peanut butter
 
Veggies:
Broccoli
Cauliflower
Spinach
Carrots
Cucumbers
Bell peppers
Boy choy
-          Anything else that looks in season and fresh!

 
Must have in the pantry –
Mrs. Dash seasonings, no sodium so these are a great buy!
Salsa
Spicy mustard
 
Do yourself a favor and stay away from any kind of temptation. If it isn’t on your list when you walk into the store, don’t buy it once you are there! Shop only on the outside of the aisles, that’s a great way to know that you are buying mostly healthy, fresh items!

]]> http://www.trainerkristin.com/2012/08/15/my-grocery-list/feed/ 0 Healthy options for traveling in and out of the San Francisco airport http://www.trainerkristin.com/2012/08/14/healthy-options-for-traveling-in-and-out-of-the-san-francisco-airport/ http://www.trainerkristin.com/2012/08/14/healthy-options-for-traveling-in-and-out-of-the-san-francisco-airport/#comments Tue, 14 Aug 2012 14:47:49 +0000 http://www.trainerkristin.com/?p=928 Wile waiting for our flight to Costa Rica, I wandered around checking out some of the small shops here at the SF airport. Much to my great surprise, there are wonderful vegetarian, gluten free, high protein, non processed, and all around clean options to eat here.

The Napa Valley Market has everything from fancy chocolate and wine to fresh baked bread and cold delicious cheese. You can buy a whole carton of fresh berries and again to my surprise, cold kombucha tea which I am obsessed with! There is a great selection of wraps and salads to chose from and even some dark chocolate if you’re in the need for a sweet treat.

“The plant” is an organic coffee stand that far exceeded my expectations. Not only doesn’t it have coffee but it has fresh green juice made from kale, celery, and apples. Try the green juice, carrot, or beet. They are freshly squeezed and without the added sugar of other bottled options. I love that this place offered a scoop of quinoa for only 3.50! Ask for a side of nuts and a sprinkle of cinnamon and all my gluten free readers will be in for a delight!

When you make quick food decisions, you probably won’t make the best. Take a second to really look around and hunt for the nutritious foods. They are out there, It’s not all Big Macs and onion rings!

photo (7) photo (8) photo (9) photo (10) ]]> http://www.trainerkristin.com/2012/08/14/healthy-options-for-traveling-in-and-out-of-the-san-francisco-airport/feed/ 0 Yam Protein Pie http://www.trainerkristin.com/2012/08/09/yam-protein-pie/ http://www.trainerkristin.com/2012/08/09/yam-protein-pie/#comments Thu, 09 Aug 2012 15:34:37 +0000 http://www.trainerkristin.com/?p=918 Today I made a recipe from Little B’s healthy habits and instead of making it into muffins, I just used a pie plate and will cut into six pieces to use as a healthy clean carb for a pre workout meal. I plan on pairing a slice of this pie with the turkey meatloaf muffins that I’ve made before from Jamie Eason. I love pairing turkey with yams, it makes me feel like I’m eating comfort food!

This was seriously one of the easiest clean meals I’ve made! Here is the recipe:

3 cups of mashed yams
6 egg whites
2 scoops of vanilla whey protein powder
1 T cinnamon
1 tsp baking side
Pinch of salt

I baked the yams for about an hour until they were soft all the way through. Mix all of the above ingredients and bake either as muffins or as a pie on 350 for 20 mins.

Try these, I promise you’ll love it! I’m getting a little tired of quinoa so this is a great alternative, plus it gets you excited for the beautiful fall weather! Enjoy!

70 cal
10 carbs
7 protein
 
]]> http://www.trainerkristin.com/2012/08/09/yam-protein-pie/feed/ 0 Hello Again! Fitness update http://www.trainerkristin.com/2012/07/02/hello-again-fitness-update/ http://www.trainerkristin.com/2012/07/02/hello-again-fitness-update/#comments Mon, 02 Jul 2012 21:30:35 +0000 http://www.trainerkristin.com/?p=913 So since I spend my time telling other people what to do for workouts, I needed something to keep me motivated. To stay with the workouts, I can’t say what exercises were involved but I can say tht it’s a circuit based routine, stuff I have my boot campers do so it’s nice to put myself through the same things. I started with ten minutes in the stair stepper, and after the circuit I did 20 minutes if running intervals on the treadmill. For the intervals,I alternated between 4.4 and 7.2 for the speed. The whole workout actually only took an hour but I defiantly felt beaten up after.

Dinner was simple, I made tuna salad with hummus and out them in hard boiled egg whites. Lots of protein and zero sugar for the evening! Stay tuned for more reports on what workouts are ahead!

]]> http://www.trainerkristin.com/2012/07/02/hello-again-fitness-update/feed/ 0 Daily Diary Days 21-23 http://www.trainerkristin.com/2012/05/14/daily-diary-days-21-23/ http://www.trainerkristin.com/2012/05/14/daily-diary-days-21-23/#comments Mon, 14 May 2012 23:40:52 +0000 http://www.trainerkristin.com/?p=886 Forgive my lack of posts, this week has been crazy busy and has flown by! My clients and boot campers are seeing results left and right and I couldn’t be more proud of them! One camper gave me the idea of putting protein powder in iced coffee which is my new favorite. I had a pretty hot love affair with flavored creamers, now I can’t even buy them because really who wants to stick to just 2 tbsp?!
 
Today: shoulders!
 
Menu:
Meal 1 – 6 egg whites and 2 slices of Ezikiel bread
Meal 2 – chicken, sweet potato, veggies
Meal 3 – chicken, quinoa, veggies
Meal 4 – chicken and veggies
Meal 5 – shredded lettuce, salsa, 1/2c black beans, 3 oz chicken, and 2 food for life corn tortillas. I need some variety if I will ever make it to Sunday for my cheat meal. Toast the tortillas in the oven and break them like chips over your healthy Mexican salad! Yum!

]]> http://www.trainerkristin.com/2012/05/14/daily-diary-days-21-23/feed/ 1 Daily Diary Day 20 http://www.trainerkristin.com/2012/05/09/daily-diary-day-20/ http://www.trainerkristin.com/2012/05/09/daily-diary-day-20/#comments Wed, 09 May 2012 23:21:43 +0000 http://www.trainerkristin.com/?p=883 Monday again? My cheat meal is extra far away this week seeing as I’m taking it on Monther’s day. We plan on taking our moms to a high tea which means a lot of scones and cookies, great for my hunger but it seems so far away! This is my last Monday of my crazy school/work schedule and I am very grateful! All I have gym-wise today is chest and triceps which shouldn’t be too hard to tackle even though I’m half awake.
 
Meal 1 – 6 egg whites and overnight oats
Meal 2 – sweet potato, chicken, veggies
Meal 3 – salmon, veggies and quinoa
Meal 4 – chicken and green beans
Meal 5- whey protein
Meal 6 – salmon and veggies

]]> http://www.trainerkristin.com/2012/05/09/daily-diary-day-20/feed/ 0 Daily Diary Day 19 http://www.trainerkristin.com/2012/05/09/daily-diary-day-19/ http://www.trainerkristin.com/2012/05/09/daily-diary-day-19/#comments Wed, 09 May 2012 23:16:37 +0000 http://www.trainerkristin.com/?p=877 Yesterday was my cheat meal and it just so happened to be my engagement party, and boy was that a boozey on my diet! New day, better eating. Here goes:
 
Meal 1 – 6 egg whites and steel cut oats
Meal 2 – tilapia, veggies, and quinoa
Meal 3 – 6 egg whites and 2 slices of Ezekiel bread
Meal 4 – salmon over lettuce and veggies
 
Elliptical – 50 minutes
Hamstring strength workout – 40 minutes
 
Total fat: 14
Sodium: 873
Carbs: 89
Sugar: 2
Protein: 118
 
My calories were too low today but due to me sleeping in! I was so tired after the party!

My and my friends daughter at the engagement party

 

]]> http://www.trainerkristin.com/2012/05/09/daily-diary-day-19/feed/ 0 Daily Diary Day 17 http://www.trainerkristin.com/2012/05/09/daily-diary-day-17/ http://www.trainerkristin.com/2012/05/09/daily-diary-day-17/#comments Wed, 09 May 2012 23:14:22 +0000 http://www.trainerkristin.com/?p=874 Today is Friday, which for me is the easiest day to be healthy. Maybe it’s the high of eating well all week or the excitement for the weekend but today was a good day!
 
Today’s menu went something like this:
Meal 1 – steel cut oats and 6 egg whites
Meal 2 – Ezikiel Bread and 6 egg whites
Meal 3 – chicken breast and quinoa with veggies
Meal 4 – same
Meal 5 – whey protein
Meal 6 – Chicken breast and brown rice
 
 
My workout was 40 minutes of weights, back workout and 40 minutes on the ellipti

]]> http://www.trainerkristin.com/2012/05/09/daily-diary-day-17/feed/ 0 Daily Diary Day 16 http://www.trainerkristin.com/2012/05/03/daily-diary-day-16/ http://www.trainerkristin.com/2012/05/03/daily-diary-day-16/#comments Thu, 03 May 2012 15:10:35 +0000 http://www.trainerkristin.com/?p=866 Going strong and 4.2 pounds down! Pretty excited about that since I have a dress fitting in a few weeks. I’m SUPER sore today so I’m struggling with this shoulder workout but it was worth it!
 
Warm up: 20 minutes on the Stairmaster
 
Shoulders/Abs:
1 min plank
1 min Russian twist with 8 lbs ball
1 min side plank
1 min side plank
1 min gut busters
 
Shoulder press – 3 sets of 8, 25lbs in each hand
Military press with bar – 3 sets of 4, 45 lbs
Shoulder lateral raise – 3 sets of 15, 8 lbs
Shoulder row with squat bar – 3 sets of 12, 45lbs
Arnold presses – 3 sets of 8, 17.5 lbs in each hand (I was getting tired!)
100 dolphins (plank to down ward dog – kills the abs and shoulders!)
 
Today I’m trying to me more rigid about when I eat. Sometimes I let almost 4-5 hours go by and it’s really depleting my energy.
 
Meal 1 – 5 am – 6 egg whites, 1/4c steel cut oats
Meal 2 – 9 am – 6 egg whites, 2 slices of Ezekiel bread
Meal 3 – 1 pm – Post workout: 3 oz chicken, 1/4c quinoa, veggies
Meal 4 – 3pm – whey protein pre-cardio fuel
Meal 5 – 6pm – 4 oz salmon, 1/4c brown rice, veggies
Meal 6 – 9pm 3 oz chicken, veggies
 
Night workout:
20 min on Stairmaster
40 min on elliptical

Using a barbell to do shoulder presses

]]> http://www.trainerkristin.com/2012/05/03/daily-diary-day-16/feed/ 1 Daily Diary Day 15 http://www.trainerkristin.com/2012/05/03/daily-diary-day-15/ http://www.trainerkristin.com/2012/05/03/daily-diary-day-15/#comments Thu, 03 May 2012 15:08:30 +0000 http://www.trainerkristin.com/?p=863 Yesterday got so crazy busy that I didn’t even make it to the gym, so frustrating but it happens! So for real this time, today was chest and tri…
 
Workout:
Chest press – 3 sets of 8, 30lbs in each hand
Chest fly – 3 sets of 8, 20 lbs in each hand
Incline chest press – 3 sets of 8, 45lb bar
Tri dip – 3 sets of 10
Tri ext – 3 sets of 8 with 50 lbs
Tri kickbacks – 3 sets of 8 on each hand with 12 lbs
Skull crushers – 3 sets of 12 with 20 lb bar
Chest fly on machine – 3 sets of 10 with 40 lbs
Pushups – 3 sets of 12
 
Meal 1 – 7 am – 6 egg whites, 1/4c steel cut oats with cinnamon
Meal 2 – 10:30am – 4 oz salmon, ¼ c quinoa, veggies
Meal 3 – 1:30pm – after workout whey protein
Meal 4 – 4:30 pm – 3 oz chicken, ¼ c quinoa, veggies
Meal 5 – 7:30 pm – 3 oz chicken, 1/4c brown rice, veggies
Meal 6 – 10pm – casein powder

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