Training with 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!

 

The Easy Egg

Happy Spring! The weather is turning around in Denver and I can't be outside enough. Because I don't have a competition in the near future, my schedule allows for more time outside playing with friends. That means, less time I want to be preparing meals inside. However... Prepping meals in advance is a must to stay on track.
Luckily, Complete Nutrition sells liquid egg whites. These egg whites are pasteurized so they don't need to be cooked before consumption. Here are a two of my favorite quick fix egg recipes.

Egg Bake Cups- Great for Brunch!
Ingredients:
32 oz liquid egg whites
1/2 cup goat cheese or 1 cup lowest cheddar cheese
1 small chopped onion
12 oz crumbled turkey sausage
1 box frozen spinach (thawed and drained)
Salt and pepper to taste

Directions:
Preheat oven to 350 degrees. Brown turkey and saut�e onion. Add drained spinach to mixture and cook for 3 more minutes. Pour mixture into Pam'd muffin pan (some cups might be left empty). Top with liquid egg whites then with cheese. Bake for around 25-30 minutes or until brown on top and toothpick check comes out clean. Remove from oven and allow to cool for 10 minutes and serve. Serves about 8

Terese's Protein Pudding- Awesome late night snack!
Mix 1/2 package sugar free pudding (I like cheesecake), 1/4 cup liquid egg whites, 1 scoop VCore protein powder and an optional tbsp of almond butter in small bowl til thick. Add water if necessary. Enjoy! ** do not use regular egg whites for this recipe, as it's not cooked.

Protein Bread- Good for on the go!
Mix 1 scoop Titan protein powder (or protein of choice) with 1 cup egg whites, 1/2 cup oatmeal, 2 tbsp water, dash of cinnamon and 1 packet Truvia in lunch size container. Add in an optional chopped apple for an apple pie tasting treat! Microwave 7 minutes. Makes 2 servings.

Green Lemonade to Start the Day

This is how I start my day during a cleanse. If my day allows, I'll make green lemonade for my lunch as well.
I'll document every step for you (details on the why and how) but wanted to get this recipe out for those of you who were interested. There are plenty of variations to this recipe, but this is my favorite. More to come!

-1 pack Complete Nutrition Herbal Cleanse.

-Green Lemonade
6 stalks kale
1 cucumber
2 small apples (or 1 large)
3 stalks celery
2 small lemons
1 inch of ginger root

Juiced and enjoyed! I'm not even missing my Americano yet!

The BEST Way to Burn Fat

For years, I've used incorporated Pilates into my own and my clients workouts. It's yielded results that no other training method can. Pilates promotes long lean muscles that women crave. It gives men the shoulder shape and abs they want. For athletes, Pilates improves flexibility which reduces risk for injuries and enhances performance.

But can Pilates help burn fat? YES! Pilates cross-trains well with all cardio. In my classes, I mix in boxing, dance and plyometrics for major calorie burning workout. Pilates and yoga have always been a popular combination, but because of the health benefits that cardio provides (strengthening the heart and lungs, reduces stress and increases energy levels), consider cross-training cardio into your Pilates regimen. This interval style maximizes your workout by burning the most calories more efficiently, all while tightening your core!

The overall effect is creating those long lean muscles, and being able to show it off by shedding the layers of fat. Plus, fusing Pilates with boxing, dance etc. switches it up to make exercise fun. Check out what your neighborhood has to offer as far as Pilates fusion classes. If you're in Colorado... come in and take one of my classes at Peak Physique!

Example Cardio Core Workout (taken from my class). Perform exercises in a circuit format:

-Plie plyometrics for 30 seconds, followed by side plank with 20 hip lifts on each side

-Power jumping jacks for 45 seconds, followed by holding a high plank for 10 seconds then going to low plank for 10 seconds (repeat 3 times)

-20 jump squats, followed by 1 minute of roll ups into hamstring stretch, followed by 15 reps of plank roll-outs on ball (place elbows on ball in plank and roll elbows forward)

 

As with any workout program, consult your doctor first and make sure to begin at a level that's appropriate for you and work up from there. I'm off to teach! Have a great workout everyone!

 

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

Supplements?

I'm asked on a daily basis what supplements I use. Although I don't use supplements as a crutch, I think they help A LOT. Every body is different and therefore doesn't react the same way to supplementation. I've tried many different supplement companies and products and feel like I found what works best for me. Luckily, my favorite supplement store (Complete Nutrition) is around the corner from where I work. A knowledgeable but not pushy staff is always helpful!

The following is what I personally use and find helpful in my contest prep.

 
 

Protein Powder: V-Core or Titan. I like to have two different protein powders on hand to mix things up. I love the V-Core caramel fudge because it tastes delicious and mixes well. It's really low in calories! The Titan has flaxseed and added BCAA's (for muscle repair). This protein is not only tasty, but is hearty and mixes well. I use both proteins in my shakes, but mostly add them to my oatmeal in the morning or to bake my protein brownies/muffins with.

BCAA's/Glutamine: I'm always consistent with my BCAA's and glutamine. Our bodies creates these amino acids naturally, but when you're working out as hard as I do, the body can't keep up. Since glutamine and BCAA's helps with muscle repair, I supplement glutamine in the am, pm and after a workout so I can recover faster.

D-fine: This stuff is amazing! It's loaded with energy (caffeine, grean tea etc), CLA, fiber and much much more. I prefer it on an empty stomach before my morning cardio for extra zip, but also when I'm craving sugar around 2pm. The flavors are all really tasty!

Tone: Tone contains all the essential oils my body needs, including fish oil, flaxseed oil and CLA. These oils are actually healthy fats that help transport the bad fats out of my system (that's the dumbed down explanation). Plus, when I take these oils, I see a big difference in my hair, skin and nails.

Multi-Vitamin: This is another staple whether I'm dieting for a show or not. I ALWAYS take a multi-vitamin in the morning with my breakfast. It's important to take a multivitamin from a company that you trust, it's worth the extra cash.

I'm pretty religious about my supplements- I can't even vacation for the weekend without them! BUT- a healthy diet is key. Do not waste your money on supplements when you're not giving it all you got in the gym and in the kitchen.

Roasted Red Pepper Sauce

It's so tough to find low sugar marinara sauce and then when you do, it tastes so bland! My client Mary helped me by creating a low sugar alternative that's easy to make and definitely delicious. I substitute this sauce for anything that you'd use marinara for... over ground turkey, with sauteed vegetables and anything else Italian! A clean diet can get boring once you cut out the 'extras' like condiments and sauces, so creating this sauce has helped keep me sane during competition prep!

Roasted Red Pepper Sauce

Ingredients:

• 4 large red bell peppers
• 1 medium onion, sliced thin
• 3 minced garlic cloves
• 2 tbsp quality olive oil
• 1 tbsp fennel
• generous tsp of oregano
• dried crushed pepper
• sea salt to taste
• freshly ground black pepper to taste

 

Roast peppers on grill until charred, place in paper or plastic bag to steam for about 15 minutes. Remove from bag and remove peels (they should slide off easily). Remove stems and seeds.

Heat small skillet on medium heat and add olive oil. Add onions, garlic and a pinch of salt to the skillet. Carmelize the onions and garlic in olive oil. Remove from heat.

Slice peppers into small enough pieces to allow for easy pureeing and add to blender along with the onion/garlic mixture. Blend until you have a smooth puree. Add a little bit of olive oil for a richer flavor and texture.

Can be served at room temperature or heat in a saucepan and serve over pasta or as a sauce for fish, chicken, turkey or sausage. Enjoy!

Not Your Grandma's Brussel Sprouts

I'm obsessed! Now that I'm back in 'training mode', at least 3 of the 6 meals I eat each day includes vegetables. Just when I thought I couldn't look at another green vegetable... I tried Whole Foods roasted brussel sprouts. They were awesome and I've perfected my own awesome recipe. Even my husband loves them.

Roasted Brussel Sprouts

• 1lb brussel sprouts
• 3 tbsp olive oil
• 1 tsp sea salt
• 1tsp pepper
•  few dashes garlic powder
• 1/2 chopped red onion

Slice the 'butt' off each rinsed brussel sprout and chop in half. Dispose of any icky looking leaves. Toss brussel sprouts in a large bowl with all ingredients. Roast at 410 degrees for 25 minutes. They're delish right out of the oven, as leftovers the next day or even cold! Enjoy!

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

Dad's Chicken Salad

Hi! Here's a quick recipe for those who crave chicken salad, but do not want to take in all the calories. Straight from my Dad's kitchen...

Taryn’s Dad’s Healthy Chicken Salad Fixins:

• 2 Large or 3 medium boneless, skinless chicken breasts / either fully boiled, grilled, or baked
• 1 Container of fat free greek plain yogurt, 6 ozs
• 1  6 – 8 oz bag of sliced almonds
• Touch of garlic powder
• Couple of twirls of ground black pepper
• 3 Large, diced stalks of crispy celery
• Couple of shakes of minced, dried onions
• 2 or 3 tablespoons of raisins

"Chop ‘em up; mix ‘em all up; chill; scoop and enjoy! If you prefer it just a little more moist, add a tablespoon of Fat Free Miracle Whip.

Sent with affection to everyone out there who is food conscious, yet likes flavorful and healthy eats!"

-Sandy (T's Dad)

(I love this pic... Dad looking dapper and fit as always!)