Posts Tagged ‘recipe’

Recipe Spotlight + Workout

October 17, 2011 Leave a comment

Mmm Chicken Chili!

It is SO that time of year.  And let me tell you, this is one of the easiest and tastiest recipes I know.  Let this be my “Recipe of the Week” that I pack for lunches and freeze for later on (i.e. when I don’t feel like cooking anything else in three weeks).

The basic steps:

  1. Boil 1 lb of chicken breast (I use tenders because they cook super fast) then shred and put off to the side.
  2. Head a large soup pot and toss in 1 can of each of the following: broth, black beans, refried beans, corn, salsa (1 small jar).
  3. Once boiling, lower heat to a simmer and throw in the chicken and a cup or so of pre-cooked rice (use brown if you’re feeling extra motivated).
  4. Stir and let thicken.  That’s all!

As you can see from the photo, I like to serve mine with shredded cheddar, chopped red onion, avocado and hot sauce.  Some prefer a dollop of sour cream or plain greek yogurt… To each their own!

On an exercise note, I feel like I haven’t given to much direction in terms of workout ideas on the blog so I wanted to take some time for that now!  I have been training a variety of clients lately and I can generally use this same type of style (with some modifications for the individual).

A 30-Minute Circuit—-Fast and Furious!

Warm-up on treadmill or elliptical, 3-5 minutes

Do the following for 30 seconds each, repeat 2x

  • Stability Ball Wall Squat with Bicep Curl
  • Walking Lunges with Medicine Ball Lift
  • Jumping Jacks
  • Push-ups (modified or toe)
  • Standing Rows w/Band
  • Step-ups on Bench
  • Dead Lift w/Barbell
  • Mountain Climbers

Core Exercises, 30 seconds each

  • Bicycle crunches
  • Reverse crunches
  • Swimmers

Cool-down and stretch, 3-5 minutes

With small breaks in between (less than 30 seconds), this should take no longer than a half hour.  It’s tough, gives you a great sweat and keeps your heart rate up the entire time.  Modify as necessary to meet your needs.

YouTube is a great resource for exercise demos, but if you have questions feel free to contact me!


My Favorite Season

September 12, 2011 Leave a comment

Ah, yes.  This would be my first Pumpkin Spice Latte of the year and I must say it was quite delicious!  Fall just wouldn’t be the same without all of those great seasonal foods that start reappearing.  I love using canned pumpkin in everything imaginable! Soups and stews, roast, chili and hot oatmeal also start re-introducing themselves back in my kitchen.

I worked at Starbucks for a summer and even though I am pretty boring when it comes to ordering a drink (I usually stick to brewed coffee or soy lattes), I love treating myself with these tasty seasonal things once in a great while.

Some tips for lightening up your favorites:

  • Nonfat milk (the default is 2% if you don’t request)
  • Half the syrup or sugar-free syrup
  • Lose the whip (which can save around 100 kcals!)
  • Order a smaller size

I wouldn’t recommend drinking any highly sweetened drink on a regular basis, but these are fun once in awhile!

My first fall-ish recipe of the season will be this. My mouth is watering as I type and it’s only 7:00am… Possibly a Saturday kitchen extravaganza? Yum.

Have a great Monday!



Getting Out of a Rut!

Welcome to the Renew Fitness and Nutrition blog!

I hope that you all find this blog helpful and fun.

As we all know–especially while trying to lose weight–sometimes you just get into a food/fitness rut!  The same old breakfast day after day, the same workouts over and again… My goal with posting is to show you some new recipe ideas, fun ways to squeeze in physical activity, and anything else that relates to living a healthier lifestyle.  So really, the topic options are endless!

For my first post, I want to share a smoothie recipe that I stumbled upon through reading blogs and continue to use on a weekly basis.  It’s fresh, creamy and nutritious! Plus it’s simple to make and the ingredients are flexible (depending what you have on hand).

Super-food Smoothie


  • 1 cup milk of choice (I like vanilla soy to add some sweetness)
  • 1 frozen banana
  • 1 large handful of spinach
  • 1 Tbsp ground flax seed

Blend until well combined and creamy!

I love using the Magic Bullet blender for smoothies because it’s quick and there’s less cleaning involved.  However, these variations with spinach are sometimes hard to squeeze in that little cup so it’s really your choice.

Other things you can substitute/add:

  • Peanut butter (to make it more filling)
  • Other frozen fruits (instead of the banana)
  • Protein powder
  • Raw oats (add a touch more liquid)

Let me know if you try it!