Training with Taryn

Taryn is the new Ms Fitness USA!

  
 Hi and welcome! It's been a crazy year in my fitness career, competitive career and well... life! That being said, there's no better time than now to start this blog to share my experience first hand on how important a healthy lifestyle is. AND... there's no better time than now to get going with your own fitness and health goals! Let's do this!!

Stay tuned as I post my adventures as Ms Fitness USA, training tips, nutrition advice and other information regarding feeling and looking your best.

 

 

 

 

Thanks everyone! See you soon...

Yours in Good Health,

Taryn

 

 

Traveling Right

I'm back in town after a quick trip to LA and then a week on the beach with family. I'm proud to say that I was able to keep it together the entire time (almost the whole time... I did enjoy a few low-cal cocktails!) I'll be filming my fitness DVD's in just a few weeks, so I can't slip up and cheat or get lazy on the road. How do I do it? Here's the whole process... from beginning to end:

Day before trip:

• Pack protein bars (Think Thin Bars are my favorite), raw nuts (packed in single serving baggies), protein shake mix (Click protein/energy mix), vitamins, supplements.
• -Pack different tea bags (caffeinated green tea for am flights and tea with chamomile or other soothing herbs for pm flights). My sister Nikki turned me on to Yogi teas... they even have a special message for every tea bag you open!
• -Pack my UltraFlex so there's no excuse not to workout (it travels sooo well!!)
• -Prepare a couple buffalo burgers and a batch of protein muffins for the road (I freeze half of the protein muffins and stick them in my luggage so they'll keep on longer flights)
• -Call hotel and see if I have a fridge in my room. If so, I'll make some extra meals to bring with me (eggs, chicken breast, veggies...)

Day of Travel:

-Wake up early to try to get cardio and burn off some energy since I'll be sitting all day. I like to get in a good yoga class before if I have time!

-Eat my buffalo burger with some celery or my protein muffins for meals (these meals will keep outside a cooler while flying... about 6 hrs for the burgers and all day for the muffins). I have a single serving baggie of nuts ready to go in my carry on if I need a snack.

-While waiting for my flight, I'll do laps around the terminal. No, not running... but keeping a good pace while people watching and catching up on all the gossip at the newsstands. I tell myself that I'll sit on the plane ; )

-Drink water at any chance I get! I'll grab a water the minute I get past security. When the flight attendants ask, I usually get hot water with lemon for my own tea bags.

-Stretch before getting onto plane

-Sit in aisle seat so I can make sure to get up and walk around a couple of times through the flight (if it's a longer flight)

During Travel:

-Water, water and more water...

-Try to stop at grocery store to pick up a few grapefruits for breakfast. I like grapefruit because of the vitamins and it also serves as a light diuretic. They don't need refrigeration! I get a little bloated when I travel, so this helps!

-Set my alarm to get workout in before meetings, photo shoot or beach time 

After Travel:

-Sometimes I'm lucky and my husband will have the fridge stocked with good food when I get back! If not, I'll make sure to stock up before I go so there's no excuse not to get a home cooked meal in. 

-I like to eat the cleanest possible mealsthe day after I get home. No dairy, no salt and not a lot of carbs. I drink as much water as possible and stick to basic veggies. It helps me ro recover... inside and out.

-If I'm exhausted after travel, I make sure to get in a long walk instead of hard cardio the day after. This way, I'm still active but not overdoing it (which can lead to a weak immune system)

**Once again, preparation is key! It's so tough to get back with a program if you fall off over a trip. Enjoy your vacation, but try to stick with your good habits.

Low-cal Cocktails

It's true... there is a way to keep your calories down while enjoying a summertime cocktail! I've had dozens of requests to put up my drink recipes that friends have heard me order during the occasional cocktail party. Alcohol calories add up, especially when there are mixers involved. The extra sugar in mixers adds not only to your headache the next day, but the bloat and weight gain from a night out. A frozen margarita can total over 400 calories in one glass! If you must indulge, here are a few of my favorite recipes to beat the heat and the headache:

Lean Mean Margarita:

1 shot Patron Silver

Splash of Triple Sec

4 slices of fresh lime

Pour liquid over ice. Squeeze and then drop in fresh lime. Stir and sip! (if the fresh lime isn't an option, I also like to use Freshies Margarita Lite mix)

Key Lime De-Lite

2 shots Absolute Vanilla Vodka

Diet Tonic

4 slices of fresh lime

Pour vodka over ice. Fill remainder of glass with diet tonic. Squeeze lime and enjoy!

Skinny Sangria

4 oz dry red wine

3 oz Fresca soda

orange slice

Pour wine and Fresca into glass, garnish with orange slice.

Low-cal Lemonade

1-2 shots vodka

1 packet of lemon Crystal Light

Diet tonic

Stir ingredients in tall glass until thoroughly mixed. Add ice.

**These refreshing adult beverages can go down quick, so please enjoy responsibly! Remember that it's tough to burn off calories from alcohol... pick and choose when you indulge in these treats ; )

Outdoors with UltraFlex

I was finally able to bring the class up to Red Rocks Ampitheater for a workout. Well, almost. There was a graduation ceremony that we didn't plan for, so I had to get creative! We ended up scaling the mountain behind the ampitheater. Cross-training at its best!

The workout included trail running, slope sprints and UltraFlex intervals on the rocks. It was breathtaking to be on the mountain as the sun was coming up! I was secretly crossing my fingers that no one got hurt...luckily this was a fit group who was up for the challenge!

Here are a few pictures I snapped while teaching. Crazy stuff!

Changing up the scenery of your workouts is so important. It helps to beat boredom, bust through plateaus and take you out of your comfort zone. Plus, it's free! You don't have to be a runner to take advantage of the outdoors. Here are some outdoor fit tips:

 

• Try walking up and around hills... add intervals such as walking lunges and push ups along the way.
• Working out on different terrain works your muscles in a way that a treadmill can't (not to mention your balance and core). Wear the appropriate footwear!
• Set a goal for the amount of time you want to workout for and go for it. Make sure you have a watch to time your intervals so you don't cheat yourself.
• Bring a friend for safety as well as fresh ideas.
• Do what we did and go early to beat the heat, but don't forget the sunscreen.

I'd love to see your comments about what you do for your outdoor workouts!

 

Tonights Menu... Fresh and Easy!

I'm back from Washington DC! I took in the sites, spent time with my husband and of course... went to a lot of fabulous restaurants. Now that we're home, nothing sounds better now than a light, fresh meal for dinner. A meal that's light in fare, low in sodium and maybe even something that will help push this extra water out of my system (always have water retention when I've been flying a lot... ugh). This is what's on my menu:

Fresh Shrimp Ceviche

• 1 lb small cooked and peeled shrimp
• 1/2 cup fresh lemon juice
• 1/2 cup fresh lime juice
• 1 diced cucumber
• 1 small diced red onion
• 1/2 cup chopped cilantro
• 1 serrano chile (chopped with seeds removed)
• 1 ripe avocado (peeled with seed removed and cut into chunks)
• 1/2 tsp sea salt (optional)

Place shrimp in glass bowl and mix in lemon and lime juice. Cover and refrigerate for about 1/2 hr. Mix in chopped red onion, serrano chile, cucumber and avocado. Serve as appetizer using endive lettuce instead of crackers.

 

Simple Scallops:

• 2 T Olive Oil
• 1 T garlic powder
• 1/2 t salt
• 8 large scallops

Add olive oil, garlic powder and salt to frying pan over medium heat. Saute scallops in pan until done. About 3 minutes on each side or until opaque in color.
(I start with partially frozen scallops and that helps add more moisture to the pan). 8 scallops serves two people.

Steamed Asparagus with Vinaigrette

 

• 1 big bundle of young asparagus with ends chopped off
• Paul Newman's Light Vinaigrette
• Optional** shredded parmesan cheese

Put the asparagus spears into a colander over a large pan of fast-boiling water, place some tinfoil or a lid on top and allow them to steam until tender but still holding their shape. This should take 5 to 6 minutes but will depend on the size of your asparagus. Try them as you go.

Divide the asparagus between two plates, drizzle lightly with vinaigrette and sprinkle with a little parmesan cheese.

Serve with the scallops and enjoy!

 

Back From Barbados!

What a whirlwind! Ten days ago, I received a call from my friend Dave, in Barbados, asking if I'd be able to come out to help with pre-judging and the Ms Fitness Island Workshop. It was super last minute (Else's flight was canceled from the volcanic ash), but since I've been out there to teach before, I had some experience to work off of. Only 24 hours after receiving the call, I was on a plane out to the Caribbean! I feel so blessed to not only receive an opportunity like this, but to have understanding clients and a supportive husband to allow me to take off so last minute.

It all started with pre-judging... the girls looked beautiful! The competition was extremely professional; Dave takes a lot of pride in these competitions and it shows.

The Island Fitness Competitors

The island itself was as beautiful as I remember! The beaches in Barbados are second to none and the people couldn't be more hospitable.  The view from my room was stunning! It was a perfect break from reality to be able to sleep in (to 7am) and then workout on the beach before going in to teach the workshop. I took full advantage! There's nothing like waking up to the sound of the ocean...

 My view for the week. 

The beach outside my hotel.

The top 12 girls from pre-judging attended my 3 day workshop. The classes would start with an active Pilates warm up which consisted of cardio, core training and flexibility. We would then work on strength moves and technique- covering everything from pike drills to leaps and gymnastics. I taught the girls combinations which included all the skills we had worked on. It was awesome to see their improvement and excitement grow throughout the training. I can't wait to hear how the Ms Island Fitness Pageant in June goes! The winner of the competition will move on to Ms Fitness World in Reno. Maybe I'll see them there ; )

Dave just opened up a new gym, Island Fitness Center, in the heart of Bridgetown. It's fabulous! The group ex. room has a view of the ocean. I taught a master class to a few of his trainers and could hardly concentrate... I kept looking out at the water!

Me, Dave and a few Island Fitness Center trainers after my class. 

  The view from the gym window!

 

 

 

 

 

Being Ms Fitness USA has granted me so many opportunities and this is no exception. It's been a dream come true to travel, perform and teach! The best part has been all the amazing people that I've met. The Barbados team is full of wonderful personalities and talent. I was also able to meet and spend time with IFBB Fitness Pro, Ryall Graber- a beauty inside and out. It's been interesting to see how people on the other side of the world train and prepare for fitness competitions. I've learned so much from my friends and hope that I've been able to help them along the way as well. 

Now that I'm back in Denver, it's time to re-focus on my own program! I'm getting started on a new routine... just trying to find the right music. After a rewarding yet relaxing trip to Barbados, I feel re-energized to get back to work!

Thanks again to Dave and his competitors of the Ms Island Fitness Pageant. Congratulations and love to you all!

xo

Unbelievable Results in 8 Weeks!

"Life changing" was a word that was heard several times through the course of Monday's filming of the wrap for the UltraFlex 8 Week Challenge. Twenty participants came in for their 'after' pictures and measurements, starting at 7am and filmed until 4pm. There was a different feel in the air than the first shoot 8 weeks ago. New friends, new bodies and new outlooks on life.

There was not one challenger who didn't see results! The pictures were awesome and the interviews were emotional and inspirational.

  After the make-up artist gave them the final touch up, they were brought into the studio where a green screen was set up. Their 'after' pictures were taken and will be used in comparison to their 'before' pictures for the final infomercial.

What's the next step? Filming of the DVD's with the fitness regimen that was followed through the program. Challengers better stay in shape... word on the street is that a few of them might be asked to star alongside me in the DVD's!

  Meghan Wilson was one of the top challengers. Not only does she look great, but she claims to feel great too. To her, these 8 weeks have been "life changing". Meghan's bodyfat went from 25% down to 19%!

Steve Kraemer, a fellow personal trainer also led the group in results. Steve is now down to 8% bodyfat, down from 14% in 8 weeks. He's sporting washboard abs and is feeling better than ever! Congratulations Steve!

  Sydney Friedin was radiant the day of the shoot. She rocked this program (and I'm not just saying that because she's my Mom)! After going through a painful year of chemotherapy, she made a huge comeback to fitness by committing to the challenge. Not only did she lose bodyfat, but she gained her strength back! Her friends, family and even her Dr. are super impressed by her muscle tone and fantastic energy. Way to go Mom!

I couldn't have asked for a better group of people to work with or a better program to promote! There was no gimmick or quick fix... it was an 8 week challenge devoted to improving health and lifestyle. The positive energy was contagious! In fact, it carried over to the wrap party I had Wednesday night to celebrate (with red wine and healthy appetizers, of course). Everyone had their funny stories about their journey to share.  Pants falling off because of weight loss... lip sweat during filming... crushes on the camera crew. One of the best parts of the 8 weeks was being able to look back at the bonds made from enduring it all together. Just another example of fitness bringing people together!! And now it's time for the challengers to spread the word. They are the new ambassadors of health and fitness. Congrats everyone!! Cheers to a new way of living.

 



XO

Chips and Chicken Recipe for Spring Dinners

This is the perfect combo for a low carb, low sodium dinner idea for the casual Spring dinner. Of course, I like my recipes quick and easy... this is no exception! Let me know what you think.

Kale chips

Ingredients:

• 1 ½ cups packed kale cut into 11 two-inch pieces, stems removed
• 1 tsp minced garlic
• 1 tsp olive oil
• 1/2 tsp sesame seeds
• sea salt (optional)

Chicken Tenders

Ingredients:

• 1 egg white
• Boneless, skinless chicken tenders (2 oz. each)
• Tbsp sesame seeds
• Tbsp shelled roasted sunflower seeds, finely chopped
• 3/4 tsp rosemary
• 1/4 tsp pepper
• spicy brown mustard for dipping

Preheat oven to 400°F. Generously coat baking sheet with canola oil cooking spray. Place egg white in shallow bowl. Combine sesame seeds, sunflower seeds, rosemary and pepper in another small bowl. Dip tenders in egg white to coat both sides, then in sesame seed mixture to coat both sides. Transfer to one side of baking sheet. Combine kale, garlic, oil and sesame seeds in small bowl, tossing to coat. Season with freshly ground pepper and a dash of sea salt. Transfer to baking sheet and spread on one side.

Bake at 400°F, 15 to 17 minutes, or until chicken is cooked through and kale is crisp and edges are browned. Flip tenders and toss kale halfway through cook time. Serve chicken tenders with the spicy mustard and enjoy!

10 Diet Tips for Staying Prepared

Food preparation is a staple in sticking to any nutrition program. My UltraFlex Challengers have been following a relatively low carb, healthy and extremely nutritious meal plan. Although now they might say it comes easily, it took a few weeks to create good habits... including preparing their meals in advance. Here are 10 tips for a fool proof plan:

1) Have an hour to spare on Sunday? Grill 6 chicken breast and 4 turkey burgers. Set aside an hour each Wednesday to bake protein muffins. Plan on setting aside 2 hrs, twice a week to prepare meals.

2) Buy microwaveable 'steamable' veggies. They take 5 minutes to zap and have all the vitamins and minerals you need. If your chicken breast is already cooked, than microwave your bagged veggies and your dinner is done before you can start snacking.

3) Package your meals into tupperware once cooked. Invest in good tupperware that you'll use! Measure out servings than grab and go the next day and the day after that... 
 

4) Keep marinades in the cabinet. I buy McCormick's spice packages and mix add olive oil and water for a quick marinade for my chicken. After an afternoon marinating, I'll throw the chicken on the grill once I'm home from work. Make them into kabobs to switch it up and for easy snacking!

5)  Buy flavored tuna packets by Starkist. They come in a variety of flavors and taste even better than they sound. Eat right out of the bag or throw over a bed of spinach for a quick meal. I always keep a packet at work and a packet in my gym bag. Good for travel too! High in protein and low in carbs.

6) Plan ahead when going to the grocery store. Write out your list of ingredients you need for the week and stick to it. 

7) Keep your cabinets and fridge stocked with everything you need. An empty stomach and empty fridge leads to bad dietary choices AND excuses!

8) Traveling? Pre-pack single serving bags of nuts. Measure out your mix of almonds, peanuts or walnuts and put them into single serving baggies so you don't overdo it. Protein muffins can also go without refrigeration for a day; bring two servings with you so there are no excuses when on the road.

9) Make sure that you're fully hydrated before deciding on a snack. If you're between meals and starving... maybe your actually just thirsty! Keep single serving Crystal Light servings in your bag for a quick 'pick me up' to your water if water doesn't sound appetizing.

10) Dining out? Call ahead to the restaurant and find out if they take orders that are off the menu. Most restaurants will steam veggies and grill chicken breast for you! Plan to ask and order what works for you.

The Goal of the UltraFlex Challenge

For the last several weeks, 21 participants have been attending 3 grueling workouts a week with me and following a structured healthy nutrition program. It's the UltraFlex Challenge and we're in our final WEEK! The results have been beyond amazing! They are not competing against each other, but challenging themselves to be their very healthiest self. The camera crew will be back once the challenge is done to document the progress they've made and I can't wait to compare the 'before' and 'after' pictures!

I cannot say enough how important goal setting is. Who knows how much you can achieve without pushing your boundaries and making a commitment? Each participant has their own goal, whether it's fat loss, toning or just learning to eat right... but the prize is the same: a healthy body.

Remember challengers, clients and friends... everything worth having is worth working hard for. Stay tuned for the final update on the UltraFlex Challenge!

Dying for Dessert?

If you have a sweet tooth like I do, you need a fix when dieting. Especially those of you who are in the throws of my Ultra Flex Challenge! Here are a few more ideas to get that 'something sweet'. Just remember... MODERATION!

Baked Apple-

Ingredients:

• Apple
• Sugar free Syrup (I use DaVinci's sugar free vanilla or pumpkin pie spice)
• 1/2tsp cinnamon
• Small handful of walnuts

Chop apple and place in microwaveable bowl. Pour about a half an inch of syrup over apple. Sprinkle top with cinnamon. Cover and microwave for about 3 minutes then top with walnuts. This desert is best saved for a daytime snack because it does contain carbs!

Candied Nuts

Ingredients:

• 2 cups roasted peanuts (or your favorite kind of nut) 
• 1 raw egg white
• 1/4 tsp salt
• 1 Tbsp cinnamon
• 1/4 cup sugar-free maple syrup

Preheat oven to 350 F. Either use a non-stick baking sheet, cover with foil.

Whisk egg white until foamy. Add the rest of the ingredients except for peanuts, and whisk together. Add peanuts and stir to coat. Spread on baking sheet in single layer, and bake for 20 to 25 minutes, until mixture is dry and not soggy. Sometimes I'll add a little sea salt before I bake them...

Makes 8 servings of 1/4 cup each.