Training with Taryn

Fresh Starts

  It's here! Spring has sprung and so have new goals. There's something inspiring about this time of year...whether it's 70 or 20 degrees. Time to take advantage of the change in seasons!

In the past, I've blogged about getting ready for shorts and bikini season. This year it's slightly different...it's 'Operation: Feel Good, Look Good' (in that order). I love setting goals and always have. I think setting goals helps get you on the right path to success! But not at the expense of your happiness or sanity. We (especially women) can get so wrapped up in short term goals, that happiness and maintenance long term goes out the window. Just this week, in fact, I've talked to 4 different women about how easy it is to slip into unhealthy food or workout obsessions. Those unhealthy obsessions may lead to short term success, but they also lead to unhealthy (and unattractive) rebounds.

So as Spring blossoms, think of what long term goals you can set that will both help you feel and look good for the long run. Pick a workout routine that works for you without stressing you out. Find new recipes that work with your schedule AND tastes.

 

Make sure to check out my upcoming blogs with all new recipes!

Yours in Health and Fitness,

Taryn

Fit Mommy (and mommy-to-be) Inspiration

Being a fit mom isn't easy. Being a fit pregnant woman definitely isn't easy! However, it can be done and I'd love to share the success of my friend Barb. Not only did she maintain workouts throughout her entire pregnancy, but she stayed positive and made it look easy! Now as a mom to an adorable baby boy, Barb answers a few of my questions...

Question 1: Why did you continue with your regular workouts during pregnancy? 

Prior to pregnancy, fitness was an important part of my life and while pregnant it felt like it was the one piece I could still control with regards to my body and health. In early pregnancy, workouts with Taryn helped my combat fatigue and stress. As my pregnancy continued, regular workouts contributed to a healthy body perception. I realized I was strong enough to work out and tough enough to have a baby!

 

Question 2: What was the hardest part of maintaining a healthy, active lifestyle while pregnant?

For me the hardest part of maintaining a healthy, active lifestyle while pregnant was the fatigue. I just had to remind myself that I would actually have more energy after I worked out with Taryn.

 

Question 3: How did personal training help you on your journey?

Personal training has helped me to set fitness goals and follow through with them. It has given me trust and confidence in my body and helped me to stay energetic and happy through my pregnancy.

 

Question 4: As a new mom, what does fitness bring to your life?

Fitness brings energy and positivity into my life. Now that my daily routine has become quite busy with a little baby I also value the time I have to work out even more!

 

Question 5: What advice would you give to a newly pregnant woman?

 

Stay active and keep working out! Even though early in pregnancy you may feel like you have very little energy, it will only make you feel better (once you can talk yourself off the couch!) I would also tell a newly pregnant woman to be easy on herself and embrace the changes in her body as she is doing the most amazing thing a body can do...bringing a little human into the world!

Thanks for the motivation Barb!!

xo

Double Whammy

Spring is here! Renewal is in the air. Fresh attitude and fresh ingredients. Spice up your workouts and spice up your recipes! Figuring out how to prepare small meals/snacks is the perfect place to start.

Having problems getting both your protein AND veggies into a small meal? I've been hearing from clients that preparing snacks is one of the biggest obstacles with good nutrition. I have two new diet staples that I've been making weekly to conquer each.

Both recipes are perfect for those on the go. I just got back from Mexico and packed them for the trip over. The perfect light snack on the plane!

Please excuse my photos...one of my Spring goals is to work on my photo skills!

Super Squash Protein Muffin-

Ingredients:

• 2 cups oatmeal
• 1 can pumpkin
• 1 zucchini
• 4 eggwhites
• 2 scoops protein powder (I like banana or vanilla)
• 1/2 cup Truvia
• cinnamon
• dash of banking powder
• *optional banana or apple for added sweetness and flavor

 

Pour all ingredients in food processor and blend until smooth. If adding fruit, I prefer to add it last and use the 'pulse' option so the fruit stays a little chunky.

Bake at 350 degrees for 35-40 minutes. Two muffins equal one serving.

 

 

Crunchy Garbanzos

Ingredients:

• 1 can chickpeas (garbanzo beans)
• 1 tbsp olive oil
• Mexican spice (or any other spices you crave)

Rinse beans and then pat until totally dry. Toss in olive oil and spices until coated. Place in a single layer on baking sheet then bake at 400 degrees for 30 minutes (stirring once or twice). Makes three servings.

 

 Voila! High protein, high fiber, high vitamins and no junky fillers.

 

Green Beans and Green Eyed Monster Overload

I can't believe there are only a few weeks left of both my TCore Challenge AND the farmers market! Even though both will officially come to an end... I hope that the challengers will finish and maintain their new healthy habits. Unfortunately, I wont be able to continue to fill up my huge basket with colorful veggies for the week but I do have a ton of new vegetable recipes!

One of the biggest changes that I've noticed with the challengers is that they've been way more aware of their portion control. They might have the occasional indulgence, but have practiced moderation and therefore haven't had guilt.

They're a competitive bunch! Most are in it for success in more ways than one. Luckily, this competitiveness also has come with encouraging one another in our workouts. It makes me smile when I hear the ladies cheering one another on in one of my TCore classes.

I wish this positive, healthy dynamic was more prevalant throughout other aspects of life! A few girlfriends of mine who've had great success lately (in business, family, competitions etc) have had to deal with the ugly side of jealousy. We're all so different in our choices, family, careers and bodies. Too bad some women can't stop comparing themselves to others. Change that focus and put the negative, jealous energy into their own selves and I bet they'd feel a whole lot better (inside and out)! To those who have dealt with this lately... ignore the haters! Focus on you, your needs and know that negativity from others is a projection of their own self loathing.

Anyhooo...enough with the green eyed monster and back to the green beans! Check out my new green bean recipe! I love to eat green beans raw as a crunchy snack, but here's a great cooked option.

Green Bean Salad

Ingredients:

• 1.5 lbs trimmed green beans (cut 2-3 inch long pieces)
• 1/2 cup chopped red onion
• 2 tbsp olive oil
• 3.4 cup chopped basil
• 3/4 cup freshly graded parmesan cheese
• ground black pepper

 

Bring a large pot of salted water to a boil. Add the green beans to the water to blanch (about 2 minutes). With a slotted spoon, remove beans from boiling water and drop into ice water to stop the cooking. Drain green beans.

Place the green beans, red onion and chopped basil in a large bowl. Add in olive oil and toss to coat. Sprinkle in the parmesan cheese and balsamic vinegar. Toss to coat. Add in salt and pepper to taste.

Winning the War Against Cravings

Week 1 of the TCore Challenge is almost over. Challengers (including myself) have been weighed, measured and given nutrition journals. The hardest part about this week is getting past the cravings and turning bad habits into good ones. For me, these cravings include dairy (cheese) and wine with dinner. In order to cut these indulgences out of my routine, I've used several different methods...

I've gone back to planning and prepping my meals for the entire week. In doing this, I never have an excuse to reach for cheese and crackers when I'm hungry in between meals. There are always fresh vegetables ready to nibble on. There's never a question of, "what should I have for lunch". I have my cooler packed for the day with my meals ready to go! 

Instead of adding cheese to my turkey burgers or on top of salads, I've been experimenting with different spices and flavors. My favorite way to season meat and veggies is Bragg's Amino's. It's a great substitute for soy sauce- low sodium and zero calorie. I've added more chopped veggies and the occasional handful of pumpkin seeds to my salads so I don't miss the extra flavor and texture of cheese.

As for the wine... I think it's more of the tradition of having a 'treat beverage after drinking water all day. I LOVE San Pellegrino mineral water. It's perfect on it's own, or infused with lemon, lime or cucumber. My favorite new recipe is S. Pellegrino with a single serving packet of Crystal Light Lemonade and a few slices of cucumber. I pour it into a wine glass with a straw so it looks and feels festive and voila! The perfect treat.

What are your cravings? Is it more the tradition or the taste? Are you craving something because your body needs it or your mind misses it?

Mind over matter, Challengers. Anything worth having, is worth working hard for! 

TCore Challenge

As my clients know, I'm starting a challenge with my current clients and friends. All those hot summer days (and nights) have taken their toll on schedules, diets and waistlines! It's time to check ourselves before things get out of hand. Besides, who doesn't like to have a goal?!

This challenge isn't necessarily to just lose weight... it's for anybody who wants to get back on the health wagon. I'm keeping it simple with these two rules:

-Workout at least three times per week- for my clients, this includes either my TCore classes or personal training sessions at the studio. Do something active (a walk, swim etc) on your off days.

-Keep a nutrition journal that you record every morsel or sip that goes into your mouth. This is crucial! It's easy to lose track of what we're eating; this sets the stage for bad habits and wait gain. I will be reading journals and making changes in what I see each week. The journal and sample menus/recipes will be given to those who are a part of the challenge.

I'll continue to blog for the six weeks of the challenge as my clients and I challenge ourselves to workout harder and eat smarter while enjoying our summer. It is possible! Pick your goal today!

The challenge will go from August 13th to September 21st. I'll be taking 'before and after' measurements to prove how small changes can promote big health benefits! If you are reading this and are not able to join me at the studio for the challenge, still pick a goal and take this journey with us!

If you are in the Denver area and would like to be a part of the challenge, email me at tarynshaye@hotmail.com. For those of you who have committed already... the TCore Challenge countdown has begun!!

Garden Fresh Salsa

One of my favorite indulgences is chips and salsa (to go with a sugar free margarita, of course).
Luckily, my mother in law has a fabulous recipe for salsa. I've been chopping up a big batch each Saturday after grabbing the goods from the farmers market. It tastes even better than the best restaurant salsa and is even more of a treat to be able to enjoy it out on your own patio.

Lindy's Garden Fresh Salsa

Ingredients:

• 4 tomatoes chopped
• 2 medium onions chopped
• 4 jalapeños chopped and seeded
• 1 medium garlic cloves chopped
• 2 limes
• Salt and pepper to taste

Add all chopped ingredients to large container. Squeeze in lime juice and add salt and pepper. Let sit in fridge for 1 hr prior to serving. Recipe makes quite a bit, so it makes for a great party snack or as something to snack on throughout the week.
Instead of chips, I enjoy the salsa in 1/2 cup cottage cheese or with Kashi's TLC crackers.

Go Fish For Good Health

We've all heard how good fish is for you. High in protein, low in calories, high in omega 3 fatty acids that not only reduce the risk of many cancers but can also decrease inflammation throughout the body... I can go on and on. I try to eat fish at least twice a week to reap the benefits!

I wish I liked fish more. We live in a loft, so the smell of baked fish spreads all the way through our home and sticks around for a day or two. Because it's somewhat of a smelly sacrifice to bake the fish, I make sure whatever fish I make for dinner is worth it! Orange roughy is my favorite and the least stinky.

This is what we made last night and it was delicious...

 

Orange Roughy with Blanched Green Beans and Roasted Purple Potatoes

Ingredients:

• 4 fillets Orange Roughy
• 8 small purple and red potatoes
• 4 large handfuls of green beans (I grabbed mine from the farmers market!)
• Salt, pepper, rosemary, garlic powder, lemon wedge
• Spray butter (zero calories!)

 

I started with the potatoes because they took the longest to bake and then added the fish and finished with blanching the green beans.

Here's the sequence of events that led to an easy dinner that looked impressive to my husband:

Take the potatoes, scrubbed and cut into wedges. Toss with olive oil, salt, pepper and rosemary. Bake at 425 for 25 minutes.

Start to heat water on the stove to a boil once potatoes have started baking.

After about 7 minutes of baking, add the fish fillets to the top rack of the oven and continue to bake both for 18 minutes (until the fish is flaky).

Once the water is boiling, drop in the washed and trimmed green beans into the pot. Boil for 3 minutes and then drain in a colander. Spray a couple sprays of spray butter and dash in salt and pepper to taste.

Place a scoop of green beans, one fish fillet and about 4 potato wedges on plate. Squeeze a little lemon and dash a little garlic on the orange roughy. Light a candle to get rid of the baked fish smell and to add some ambiance and you have a healthy dinner!

I immediately put the remaining two fillets into separate tupperware containers, along with the leftover green beans and potatoes, for my lunch the next two days. Enjoy!

 

Simple Summer Slimdown

Wondering how to stay (or get) lean for the summer months? I'm here to help! For the first time since 2003, I'm not in 'competition training mode' for the summer... it's more of a 'maintain while having fun' mode. Keeping myself in check with a few easy steps assures that I can hit up the bbq's, party's and vacations without the guilt.

Unwinding after a long day of travel on our first night of vacation!

Veggies, Veggies and More Veggies!

We hit up the farmers market each Saturday and load up a bushel full of vegetables for the week. Peppers, onions, lettuce, cucumbers, tomatoes, green beans, broccoli and sugar snap peas are among our staples. I get home and immediately prep them for the week. I cut up some peppers and add them to a baggies of tomatoes, sugar snap peas and cut up cucumbers for snacks. I set aside peppers and onions to grill and green beans and broccoli to roast or saute and store the lettuce for salads.

I make sure to add vegetables to every meal in the summer. Cut up veggies with my hard boiled eggs or sauteed veggies in my omelette's for breakfast. Salad with lunch. Roasted or grilled vegetables with dinner. Adding veggies to every meal cuts down big time on calories and also provides plenty of daily vitamins, minerals and fiber to your daily regimen. I'll be sending out recipes in a follow up blog!

 

Walk It Off

My husband and I make it a point to walk almost every day after dinner and/or on weekend mornings. This routine not only adds to my physical activity for the day, but it's a great way to catch up with each other. We aim for a 20-40 minute walk depending on the day. Walking after a meal will boost digestion/metabolism as well as take the place of a desert-craving routine! I don't include this as my workout, but as extra activity. Walking is just as, if not MORE important for us while on vacation! We were constantly walking in Miami... on the beach, before breakfast and after dinner.

My view  of the grounds and beach from the stair stepper at the Fontainbleu
Another rule that goes along with walking as much as possible during vacation, is to make sure to keep up with workouts while gone! There is no excuse! Spend 45minutes to 1 hour in the hotel gym and you'll feel better the rest of the day while keeping your fitness level up for when you return.

Drink Up

This goes in two different directions.

First, it's easier for me to get down close to a gallon of water every day in the summer. Drinking water helps flush out toxins, hydrates and cuts hunger back. Keep water handy at all times- at work, on the road and especially while flying! In South Beach, all throughout our hotel were huge containers of water with different infused fruits- pineapple, strawberry and orange. All so delicious! I'll definitely be tossing some cut up peices of fruit into a container of purified water to keep in my fridge or water bottle.

Second is alcohol. Seems like every week brings more and more social events! I'm not complaining, but it is important to me to modify my own cocktails so things don't get out of hand with calories. I've blogged before about low calorie cocktails, but I have a new favorite! It's a Cucumber Gimlet (also discovered in Miami).

 

Cucumber Gimlet

Muddle a couple of fresh mint sprigs in the bottom of a glass. Add cucumber slice and ice. Pour 2oz Tanqueray Rangpur Gin along with diet tonic or soda. For extra sweetness, you can add an optional 1oz of Roses Lime. Garnish with a second thin slice of cucumber. So fresh!

 

Take time to prepare these few simple steps to keep summer feeling sexy! Next up... more veggie and grilling recipes.

Yours in Fitness,

Taryn

 

 

 

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!