Training with Taryn

New Year Intentions and Parmesan Chickens

Can you believe the holidays are almost over? They went by so quickly! There was a lot to celebrate this year; I'm glad I kept up with my workouts so I could indulge with the family. It's a blessing that we live so close to our parents and siblings! What a gift to be able to spend Christmas with the family.

Some of you might have seen my post on facebook about New Years Resolutions. My client Robyn, taught me about setting "intentions" rather than resolutions. She said that making a resolution sounds like you're trying to resolve (fix) something. So true! Instead of 'fixing' something, this year I plan on setting intentions that will impact my life in a more well-rounded, positive way! I've heard clients say, "I'm feeling fat, so my resolution is to lose 10 pounds." How about changing that resolution into an intention by saying, "I intend on leading a healthier lifestyle so that I can feel better by giving my body what it needs." Make sense? That way you keep it positive and in the process of being healthier... you'll end up meeting the side goal of weight loss! It creates a multi-faceted route to what you want for 2012 and gives it much more meaning.

As we all start preparing for 2012 and setting up those intentions, here's a recipe that will help make the transition back into healthier eating! I usually prefer quicker fixes, but this is easy if you have the time.

Yes, it's true. There is a healthier, low carb version of Chicken Parmesan!

Ingredients:

Chicken Parmesan

• 2 8oz raw chicken breasts
• 1 egg white
• 1/4 cup unsweetened almond milk
• 1/4 cup Fiber One cereal
• 1 tbs italian seasoning herb blend
• 1/2 tsp garlic powder
• 1/2 cup tomato sauce
• 1/4 cup low fat mozzarella cheese

 

Spaghetti Squash

• 1 medium spaghetti squash
• 1 tsp olive oil
• 1/4 cup minced onion
• salt and pepper to taste

 

Directions:

I ask the kind people at King Soopers to slice the spaghetti squash lengthwise for me before I leave the store (those things are tough to cut). After scooping out the seeds, I place open side down halves on a baking pan and bake at 350 for 45 minutes. After it's baked, take a fork and scrape the inside of the squash into spaghetti length strands.

Keep oven at 350 degrees. Coat small baking pan with cooking spray and set aside.

Add Fiber One cereal to food processor and blend until breadcrumb like consistency (or just crush up the cereal in a plastic bag). Put crumbs into a ziploc bag and add the italian seasoning and garlic powder. Set aside.

In a small bowl, whisk the egg white and almond milk until well blended. Pound the chicken breasts so they're flattened to about an inch thick. Take one chicken breast, dip both sides in mixture and then put into the ziploc bag with the crumbs. Repeat with other chicken breast. Shake bag until both chicken breasts are evenly coated.

Place the chicken breasts into the baking pan and put into preheated oven for 30-35 minutes, turning once halfway through. Cut a tiny slice in the chicken to make sure it's not still pink in the middle.

Meanwhile, coat a skillet with cooking spray and add 1 tsp of olive oil and onion over medium high heat. Add the prepared spaghetti squash and then turn off heat and let it sit in the pan.

Remove chicken from the oven and evenly layer half of the tomato sauce and half of the cheese onto each breast. Put it back into the oven and broil for about 5 minutes until the cheese looks fully melted.

Place chicken breast over spaghetti squash and enjoy!

Serves two, so it's perfect for date night ; )

Happy New Year Friends!

Yours in Fitness for 2012,

Taryn

From Ms Fitness CO to Ms Fitness USA and Back Again!

A lot has happened since I last posted! I've been a very busy girl...

After much consideration, I decided to get back on stage and compete. This time around however, on a much different stage. The Ms Fitness organization was and always will be family, but it was time to try something new. Fitness is my passion, and it's important to keep that passion fresh and fun. I gave up my 'pro' status with the IFSB in order to compete with the NPC. New organization, new routine, new look!

My NPC debut was the Colorado State
Championship, with the title of Ms Fitness Colorado and a ring at stake. It was a fantastic experience all around. The people were so kind, the show was well run and... I won!

 

The next step is representing Colorado at Nationals in Cleveland at the North American Championships on September 2nd. I've been in training for a while now, so it's basically all auto pilot! Because I've surrounded myself with positive people, supportive friends and a loving family, I feel that this journey has been an easy one.

 Post show with (from left) some friends, my Dad, Nikki, Mom, Jeremy, coaches Tracy and Cameron Bodner and Brian.

I plan on blogging about my experience as I diet, train and all around prepare for my first NPC National show. Wish me luck!

 

Real Success Stories... Part 1

My clients are the heart and soul of my business. They're the reason I continue to pursue my passion of spreading the love of fitness. As rewarding as it is to see them reach their goals... nothing beats seeing them become role models themselves. I'd love to share a few success stories with you all. Here is the first in a series of success stories... 

Barb Carlson

Before      

     After

 

1) What is your motivation and/or goals for training?   My motivation for training has changed over the last several years and since I started working out with Taryn nearly two years ago, my motivation has become more focused and easier to articulate. Of course I want to look “good” and fit into my skinny jeans but more importantly I want to feel good. I want be strong and fit and healthy.  I love to trail run, cycle, and snowboard and working out with Taryn has made me feel so much stronger when participating in these events. I’m no longer wanting “to get skinny”..but rather my goal is to be lean. I want to take care of my body so it will take care of me. One of my training goals for the year is to decrease my body fat by 5%..and with Taryn’s help and support, I know I will be able to achieve it! I have a few fitness goals lined up for the year which include a half-marathon in May, the Warrior Race in August, and the Imogene Pass Run in September.

  2) How have your goals evolved since the start of your training with Taryn? I started training with Taryn a few months before my 40th birthday. At the time I had envisioned a short term plan of getting in shape and feeling good about myself as my birthday came around.  After training with Taryn for a short period of time, I  realized that this was evolving into a long term fitness plan with Taryn by my side and not a short term goal. I became stronger and noticed changes in my body right away which motivated me to keep going. Now I measure my progress by how I’m feeling, and lean muscles and decreased body fat, not necessarily about numbers on a scale. Taryn has also taught me the importance of nutrition and the difference clean eating can make with regards to your mental health and physical appearance.  

3) What is your favorite kind of workout or certain exercise that is included in your session/class? I love working out with Taryn as she is constantly mixing it up for me and I never feel like it’s a “routine” workout! She incorporates plyometrics, focuses on functional fitness and core stability, and then mixes it up with boxing, lunges and jump-roping..and yes, sometimes all in the same session. I also attend her power pilates classes which I love and I always leave these classes feeling mentally lighter and physically stronger.    

4) What is the most important nutrition tip you've learned and can give to blog readers? The most important nutrition tip I’ve learned is  that “eating clean” is attainable and feels great and starts with taking the time to plan meals and prepare food. If I make a list and shop and cook/prepare my meals I can almost guarantee success.      

5) How has training affected your overall lifestyle? Training with Taryn has made me feel so much better about myself. I feel more confident in my appearance and stronger while pursuing other athletic goals! I always tell Taryn that training with her is the best hour of my day and it is!

**Thanks for the interview Barb! You're a beautiful women, inside and out. You've inspired many people with your dedication to a healthy lifestyle. Keep up the great work!

xo,

Taryn

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!

 

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

10 Mind Games for Motivation

If Spring alone isn't motivation enough to get you moving... try these 10 mind tricks that I've used to keep me going when I don't want to get off the couch.

1) Visualization- Visualize yourself at your goal weight. Imagine that pair of pants fitting just slightly loose or wearing those shorts you were afraid to wear last summer.

2) Cut out a picture of a celebrity or model whose physique you admire. Keep it in your wallet or up on your fridge to glance at in moments of weakness!

3) Still hungry once the lunch you packed is gone? Tell yourself to wait 5 minutes before going in for more. By the time 5 minutes pass, your meal will be a little more digested and you'll feel full! Still need something else? Pop in a piece of your favorite sugar free gum.

4) When I have low energy and cardio sounds too tough... I tell myself that I'll give it 10 minutes and if I'm still not into it, I'll stop. After the first 5 minutes, my blood is pumping, my music is blaring and I'm glad I made myself start. As I always say, you never regret going to the gym- you only regret NOT going.

5) Splurge on a new workout outfit! Whether it's a new pair of shoes or a bright tank- it's always motivating to have something new to rock at the gym. I seem to work harder when I put a little more effort into what I wear to the gym.

6) Everyone has that not-so-flattering picture of themselves. Could be a bad angle or just a bad weight... take a good look at that picture and remember what you DON'T want to get back to.

7) Get a spray tan! I go to The Look Beauty Boutique in Cherry Creek for a great spray tan when I need a pick me up. Always a quick fix.

8) Download some new workout tunes. Listen to them while working out or in your car on the way to your workout class.

9) Tell a friend, parent or co-worker about your commitment. Commit out loud that you're going to the gym later, eating the lunch you packed, not ordering desert...

10) Reflect. Look at how far you've come and how much hard work it took to get there- you don't want to lose ground now! If you still haven't started... do it today! Getting started is half the battle and the hardest part. Life is too short and your health is too important to depend on tomorrow.

See you in the gym!

Body Shots with Mile High Sports Magazine

 

Check out this months edition of Mile High Magazine! Available at stores or on-line at www.milehighsports.com. They're paying tribute to those who keep Denver consistently in the top 5 of the fittest cities list... including Denver's pro-athletes and your own Ms Fitness USA.

From running Red Rocks and skiing the Rocky Mountains to our hardcore sports teams and everyday athletes... Colorado is truly a mecca to those wanting to live a healthy lifestyle.

 

 

 

Want to get started on being part of the scene? Come check out one of my classes at Peak Physique Studio! Outdoor cross training classes coming soon!

 

Brian's Ski Routine Abs

This is my husbands ab routine that he swears by. Along with his clean diet, it gives him awesome results! The routine takes some time to work up to getting through without breaking, but try your best to only break between sets, not exercises.

  

1. Pick 3 exercises (exa- full sit ups, bicycles, leg drops)
2. Perform 20 reps of each exercise. This equals one set.
3. Perform 18 reps of each exercise...
4. Perform 16 reps of each exercise...
5. 14 of each, 12 of each then 10 of each. You get the picture...

Again, see how far you can get without breaking or dropping form. Try different exercises out and in different orders. This mixes it up, but is a guaranteed great ab routine that'll strengthen your core, build endurance for your abdominal wrap and help give you the flat stomach you want. I do this ab routine when I'm on the road and need to sneak in a couple minutes of exercise to tighten my abs before a shoot!

UF Body Challenge!

This was the week... 20 clients made the choice to embark on a 6 week body transformation challenge. The producers were running the show and a camera crew was here to document the before pictures as well shoot footage of the fitness classes that they committed to. It'll include at least 3 workouts a week, a diet program, a journal and an UltraFlex. And me as their personal guide throughout the entire journey!

Setting up for 'Before' pics! 

Everyone was a little nervous, but the day was truly a success. Goals range from toning up, to losing weight, to just having more energy to get through the day. If they stick to the plan, I guarantee all these things... committing is the hardest part!

Stay posted as share their success stories as well as recipes, workouts and other elements of this challenge.

Thanks to everyone who's participating. It's going to be GREAT. 

Eating and Weights... The Before and After

Ever feel that slightly uneasy, nauseous feeling when you working out and didn't eat enough beforehand? Or maybe you ate too much?? Hopefully this will help you with knowing the what, when and how much when it comes to eating and training.

When?  I prefer to eat about an hour and a half before weight training and immediately afterword. This way, the body has adequate fuel but has had time to digest.

What?  A meal that includes fat, protein and carbs is best! Pair stuff up... a rice cake with almond butter, greek yogurt, ezekiel toast with low fat cheese, a hard boiled egg and an apple, lowfat cottage cheese and Triscuits.

 How much?  Many people like to lift at the end of the day when they've eaten most of their meals and have the energy stored up. Especially if you're eating 5-6 small meals a day- this is perfect! Stop before you're totally full. Satiety sets in about 10 minutes after a meal, so pick your amount and stick to it! Don't overeat- this sabotages your diet AND your workout.

It's all about trial and error. Figure out what works for you that's within healthy guidelines and stick to it! Keep a journal so you can compare what you've done to what you're doing. I like the Dietminder Food and Fitness Journal (available at Amazon.com)