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

Re-defining Normal

My 2011 competitive season is finally over. It was a successful, fun NPC debut year! First in the Colorado State and second in the North Americans... I'll take it!

After starting my competition diet in late March and ending in September, it's time to re-define what's normal. Although I eat clean and workout on a daily basis, it's not normal (or healthy) to maintain a 'competition low' bodyfat. During the season, I spend just as many hours preparing my meals and working out as I do at my job! Keeping up that schedule would drive me (and my husband) crazy if I kept it up all year. The following is my plan for easing back into a more regular lifestyle without losing all my hard work. The next competition season will be here before I know it, and I'd hate to start all over!

Workouts: I'm adding more variety into my cardio by trying out different classes at my gym and switching up which machines I use. I'm still weight training, but have been enjoying getting back to a lot more of the body weight exercises that I love! During the season, there's so much focus on heavy weights, so it's been fun to get back to my Power Pilates. This variation mixes things up for my body AND mind. Variation also prevents injury.

Nutrition: Again, time for variation! Off season is the perfect time to try out new recipes. It couldn't come at a better time, because I LOVE cooking in the fall! Crockpots, pumpkins, soup... The tricky part is getting to be more social again. It's hard for me to be social (going out to dinners etc) when in season, so now I get to try out those new restaurants, go to parties and even the occasional happy hour. I have to remind myself on a weekly basis that this needs to be in moderation. Even when making healthy choices while out, those extra calories and lack of sleep can catch up with me! About 90% of my meals are still the prepared meals I make at home. My energy and mood are both better when I stick to my clean eating schedule. Nothing is worse than a food hangover. Ick.

The Year Round Rules: I have a few basic rules that apply all year round.

-Start 5 of my days per week with at least 30 minutes of cardio. Whether it's a walk with my husband and dog or empty stomach cardio at the gym, cardio is a must before breakfast. I do this to jumpstart my day and 'earn' my breakfast. This also ensures that I get it in before the day gets away from me.

-Hit each bodypart with weights at least once per week. Regardless of what kind of workout, I make sure to weight train each muscle each week.

-Choose two days per week to prepare meals so I'm never unprepared and make bad decisions.

-No carbs at dinner. Other than a rare special occasion, I don't eat carbs at night. I sleep better without them and it helps to keep my bodyfat down. Fill up on the veggies and protein instead!

-Stick to 'skinny' cocktails. When having the occasional drink, I stick to red wine, silver tequila or vodka with a calorie free mixer (like lime, diet tonic or soda water). I never make exceptions here... it's already a treat to enjoy the drink itself, I don't need to completely blow it by adding more sugar. This saves calories AND a headache!

So the goal is, to keep it sexy during the holidays! Who wants to always have to dress in bulky layers to hide their extra winter weight gain? Some weight gain is inevitable after maintaining a competition bodyfat for so long, but I'm not about to throw away 6 months of hard work and then play catch up next season. Time to enjoy relaxing with my family and friends; get back to playing at the gym rather than going to get X, Y and Z done. Time to re-define normal while maintaining healthy.

Yours in Fitness,

Taryn

Real Success Stories... Part 2

The best thing about health and fitness is that it's always a work on progress...always evolving! Thanks for letting me share another success story with you of another client/friend. She has inspired many of her friends and family members; maybe her story will inspire you too!

 Chris Collins

Before          After 

 

 1) What is your motivation and/or goals for training? I believe that this question is answered by tying in question 2....Originally I started with Pilates, realizing that certain exercises helps problem areas, when you began teaching numerous classes, it was addicting, meaning feeling good.  I didn't have necessary goals then (7 years ago!!) It was more my sanity.  It made me feel good, and relax me.  I then started to see significant changes in my body, my self esteem went up.  I soon realized that the more you put into it, the more changes you see.  Fast forward to the Ultraflex challenge- that is when I made goals, and definitely saw and felt them.  At the present time and going forward my goals are toning and feeling good about myself.  I know for a fact that the past 2 years of my life have definitely changed for the better, my body, my health and my self esteem.   

2) How have your goals evolved since the start of your training with Taryn? Last summer was the best thing that happened to me.  Who would of thought that I would be able to run Red Rocks....and survive!  Running the steps in less than 60 seconds, scaling the walls and sprinting up the ramps. I am definitely looking forward to the warm weather--more fun in the park and Red Rocks!   

3) What is your favorite kind of workout or certain exercise that is included in your session/class?Power Pilates, no doubt!  I believe that Pilates is what made my waist line....Yet the morning classes to start the day is a must.  It gives you the energy, and motivation through out the day, and at the end of the day you know you can go home and relax!!!  No dealing with the grumpy people at the gym after work!!!  

4) What is the most important nutrition tip you've learned and can give to blog readers? Leave your house prepared!  Grab some raw almonds, a protein bar, something so when you get hungry on the go you have something good to eat.  I always have the above and some crystal light packs in my purse.

5) How has training affected your overall lifestyle?Realizing what is in food when you eat out, and how to make delish and healthy meals is imperative.  Yeah, I am the high maintenance woman when I go out to eat, I modify everything on the menu.  And I realize that I need to exercise at least 4 times a week, if not i start to feel sluggish and blah.  My motivation is lacking, so that results in more of a depressed state of mind.   I do believe that you need a great trainer.  If it wasn't for you (Taryn) I wouldn't be in the place I am in now.  The variety of women and men in your classes reflect what a great trainer you are.  You've got half my family and friends in your classes, and I am grateful that you are a part of keeping them healthy and fit.

 
Chris rockin' Red Rocks during bootcamp!

**Thanks Chris! We've come a long way, baby! Seeing your fitness level sore the past few years has been fantastic! I consider you to be a true ambassador of my classes at Peak Physique.

xo,

Taryn

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

Ms Fitness USA... From Tips to Travels and All Things Fitness!

   Hard to believe that it's been a year since winning Ms Fitness USA! It's been a life changing 12 months... travelling the world, meeting new friends and creating crazy memories.

Somehow I've managed to continue growing my business, Training With Taryn, while working on side projects such as different photo shoots, working with sponsors and filming for tv. I've had the opportunity to not only create and host a testimonial group for UltraFlex, but most recently... host Ms Fitness USA!

 

 

My husband has been there with me through it all, along with my loving family. I can't emphasize enough how much the support of loved ones has impacted my success.

  

Thank you to my Mom, who helped me grow up with a healthy body image, which is tough to do growing up as a dancer. She not only showed me that a woman should be confident, but always reminded me that inner beauty is just as important as outer. She rocks it in my Power Pilates class every week!

Thank you to my Dad, who introduced me to health and fitness. From a young age, he taught me that being active in everyday life allows for a happier state of being. It's so fun to share back and forth with him what we learn about health and fitness! He still kicks my butt at running Red Rocks...

Thank you to my gorgeous sister Nikki for being a constant best friend and confidante. Sometimes it feels like no one else in the world can relate to how I'm feeling at any given moment as much as she can. As a Denver Nuggets Dancer, she's at the top of her fitness and beauty game! She's a role model for many.

I'd also like to thank my wonderful in-laws. I feel lucky to have another set of parents that are so caring and supportive of everything we do. I can't imagine what my life would be like without them!

Keep your family close, my friends! Treasure the special people in your life and it will set the stage for your future... as a foundation to start on and a rock to hold on to.

Yours In Fitness-

Taryn

Have You Started Yet?

Hi friends! Almost two weeks into the New Year. Did you pick your resolutions yet? It's not too late! I've actually changed mine a few times until I felt good about them. I'll share one with you now- organize meals for the week to ensure delicious, nutritious and different meals on each weeks menu. This not only keeps me on track, but keeps my husband happy too! I'm off to a great start already. We planned a specific weekly menu based off our own schedules. Here it is:

Monday - We both work late so we do dinner on our own.

Tuesday- Busy day, but I have a break to come home, so I'll prepare a crockpot.

Wednesday- Date night! The perfect night to try out a new recipe, usually something that requires a little extra time.

Thursday- Leftovers (from crockpot and/or date night ).

Friday- Grill (usually chicken or steak so that there are healthy leftovers).

Saturday- Night out (healthy restaurant or with home with friends and family).

Sunday- Whole Foods... We'll pick up prepared food for dinner and some groceries for the week.

This plan has helped take the pressure off of trying to think of different dinners each night and to organize my time. So far it's been great! So sit down and figure out what works best for you. Which nights can you spend extra time to prepare food- either for dinner or leftovers for the week? Which nights do you know that you won't have time to cook, but could throw some stuff in the crockpot before work? Scheduling your meals like you do the rest of your work will pay off in giving you more time, saving you money and taking off those holiday pounds... I guarantee! I'll be sending out more meal ideas soon...

Enjoy the rest of your week everyone!

Setting the Stage for 2011

Yep, I always make a New Years Resolution. Some years goals are bigger or crazier than others... But I always make sure to set a resolution with a definitive plan. I use the old S.M.A.R.T. Method... tried and true! It's been around for a while and for good reason.

• Specific
• Measurable
• Achievable
• Relevant and Realistic
• Time-framed

Every good goal must have the above factors in order to be successful. So start thinking now! What will your New Years Resolution be? I am asking now so that you and your body will be ready to go by 2011! I'll be here to help... from the workouts to the nutrition.

If you're planning on entertaining this holiday and want to start (or stay) eating healthy, here are two easy recipes that can be prepared in advance. I made them both on Xmas eve!

 Turkey Bacon Wrapped Scallops

• 20 large sea scallops
• 20 pieces turkey bacon
• 4 skewers

Wrap bacon around edge of sea scallops. After each price is wrapped, skewer bacon wrapped scallops 5 to a skewer (skewer through outside of bacon and through scallop so scallop lies flat on pan, not on its side). Place on pan or cookie sheet and broil 4-5 minutes on each side or until bacon is crisp.

Grape Jelly Meatballs

• Bag of frozen turkey meatballs
• Two jars sugar free grape jelly
• Two jars of chili sauce

It's an old fashioned recipe that my friend Donielle introduced to me. I just made it a bit healthier by using turkey to cut back on fat and sugar free jelly to cut back on sugar! Pour all ingredients into a crockpot and cook on low for at least 4 hrs prior to serving. Stir every so often and enjoy!

Be safe and have fun this New Years Eve! XO

Reality Check!

Enjoying the holidays? I hope so! We've been having our share of parties and seasonal indulgences... I know better than to tell everyone to stay away from all the goodies. Just wanted to remind you to keep it in check! Wine and Christmas cookies tonight? Extra cardio tomorrow morning. Office holiday party? Yes to the holiday treat that you love, no to the extra calories from the other stuff that you don't totally love and look forward to all year. In other words-stick to what's worth it!

Another reality check- how is your mood? Overall good and energetic? Those extra indulgences add up, not just on the waist, but also in your mood. Remember how good it feels when your eating the things your body needs and not only what your eyes want. The extra sugars and fats that come along with those holiday treats may be affecting your mood for the worse.

Don't just put off that diet until the New Year! Be choosy about what you say yes to now so you don't have extra to undo later. Here are a few tips to feeling better after a night of indulging in those seasonal treats:

•  Try for 40-60 minutes of empty stomach cardio the following morning to burn calories from fat
• Increase your water intake by a liter to help flush toxins
• Avoid any extra sodium
• Add extra veggies to each meal to fill up more on fewer calories (I'm personally trying to make sure to include veggies even at breakfast)
•  Cucumbers, and asparagus are natural diuretics. Add cucumbers to your water and eat asparagus with lunch or dinner as your veggie
• If you're taking those extra 'little' bites here and there... take extra steps during the day to make up for it. Park a little further, take the stairs, walk during your lunch break. The good stuff adds up too! 

Happy Holidays Friends!

 

Nutrition Check

Hi friends! This past week I've launched another UltraFlex mini-bootcamp. It's a 4 week challenge to get everyone back on the right track with nutrition and workouts. They'll work with me for 3 days a week at the studio and then journal their nutrition so I can help keep track of their diet. Because I do have some newbies, I'll be posting some sample  nutrition plans as well as recipes to help them along (and to serve as refreshers for my post-challengers).

Let's start with some basics:

1) Try for 5 small mini meals a day. This will prevent overeating later and keep the metabolism burning.

2) Keep it clean! Stick to foods with very few ingredients. Basic proteins, veggies etc. Read your labels!

3) No carbs for the last meal of the day. Keep the carbs higher in the morning and taper them off because it's later in the day that we taper off our burning of calories.

4) Limit alcohol. Alcohol is not only empty calories, but it actually turns off your ability to burn fat! If fat loss is the goal... lose the booze.

5) Drink a lot of water. A lot. This will flush your system and keep hunger away.

Here's another sample meal plan:

Meal 1: Protein Pancakes (see past recipes on my blog if you need to!)

Meal 2: 1/2 grapefruit and handfull of nuts

Meal 3: Tuna melt (tuna, low fat mozzarella wrapped and heated in small whole wheat tortilla)

Meal 4: Mixed veggies, hard boiled egg

Meal 5: Grilled turkey burger with steamed brussel sprouts

More recipes coming!! Next up will be breakfast ideas! Challengers, start your journals...

Your host for the 2011 UltraFlex Ms Fitness USA...

What a thrill! I'm back from a week in Reno, hosting Ms Fitness USA and World as well as representing UltraFlex. It was strange to be on stage and not be competing, but I had a wonderful time.

The competition itself was AWESOME! Congratulations to the 2011 Ms Fitness USA, Nikki Crawford! She looked gorgeous, as always, and had a killer routine. Vanda Hadarean won Ms Fitness World, for the 4th time! First competitor in history to win 4 times in a row! She was breathtaking and her routine was unforgettable. There were about 10 new women who came and rocked their first time on the USA stage. I can't wait to see what they bring next year! The veteran competitors didn't let any of their fans down... they looked stunning and had action packed routines. 

I thought I had it easy as host... but it's a tougher gig than I thought! Well, tough to get used to, but a blast once I had the breathing down. The audience must have thought I was going to fall right off my stand after the first 20 minutes of reading the teleprompter, but it was second nature after I found my rhythm. The audience was great and I felt right at home. Thanks for all the sweet feedback everybody! I am both flattered and honored.

Bridal World in Denver sponsored my dress for USA's (pictured at right- sort of fuzzy- more pics soon!). It fit perfectly! They have so many gorgeous dresses to choose from that are perfect for gracing the stage. One of my favorite parts of the show is seeing what dress everyone chose.

Another favorite part of the competition is catching up with good friends! I'm so proud of how well they all did. It was an honor to announce each and every one of their names.

Kim, Taryn, Heidi 

Thank you to the Boyko family and crew for taking such good care of me! I was lucky enough to have a quiet place to get ready before the show to collect my thoughts. It was a good time to remind myself to be in the present and take in the moment. We don't do this enough. Slowing down backstage to enjoy listening to the music playing from the theater, smelling the spray tans, feeling the butterflies in our stomachs... appreciating our loved ones who came to support us. What a feeling to be part of a show like this.

In conclusion... congratulations to all the athletes who competed. It really was one of the strongest shows yet! Stay tuned for more pictures and information on when the competitions will air. And to those who have asked... no there will not be a host blooper reel ; )

With Love,

Taryn