Stuffed Green Peppers in the crock-pot
January 29, 2010 by Deb · 1 Comment
1 package (10 oz) frozen corn kernels
1 can (15 oz) red kidney beans drained and rinsed
1 can (14.5 oz) diced tomatoes
1/4 cup salsa
1/4 cup chopped onions
1 1/2 cups cooked rice
1 tsp Worcestershire sauce
1/4 tsp salt
1/2 tsp pepper
2 cups shredded reduced fat Cheddar cheese, divided
6 green peppers tops removed & seeded
Combine all ingredients, except 1/4 cup cheese and green
peppers. Stuff peppers. Arrange peppers in crock-pot.
Cover, cook on low 6-8 hours (high 3-4 hours). Sprinkle
with 1/4 cup cheese during the last 30 minutes. Makes 6
servings.
Enjoy!
Please let me know if you give these a try!
Deb 
Your 4-week Status Check – Are you making it happen?
January 29, 2010 by Deb · Leave a Comment
It is important to pull the bus over right now and be honest with yourself about how the first 4 weeks of 2010 went:
Do you have more energy?
Are you generally in a better mood?
If weight loss is one of your goals, did you lose 4 to 8 pounds (1 to 2 pounds per week)?
Are you getting more tone?
Are your clothes feeling loose/are you losing inches?
If you answered yes to at least 1 of these questions, then Congratulations! You are “in the game” and you should be proud of yourself.
If you answered no to all of the questions, then make today your January 1st and jump “in the game” RIGHT NOW and start focusing on your health! You are worth investing your time and energy into!
Deb
Building Functional Abdominal Strength
January 28, 2010 by Luke Carlson · Leave a Comment
Those that have wash board abs did not get them by doing sit ups or crunches. They did not get them by doing any of the infomercial ab machines that are out there. They got them because functionally they use their abs all day long (and they have a low body fat so that they can be seen). If you do not use your abs when you walk, reach, push, pull or lift throughout the day then you will not have ripped abs. If you don’t use them functionally you will lose them.
Now, something that is even more important than having a wash board stomach is have a body that protects itself from injury. If your abs are not being used throughout the day with walking, pushing, pulling or lifting then you are at a high risk of injuring your back, shoulders, hips or knees. Our abs are a huge group of muscles that consistof four layers. They function in all three planes of motion. Because we are a society that does not highly move in all three planes of motion each and every day our abs have a tendency to get turned off (if you don’t use it you lose it). This is one reason why we are seeing a high rate of increased injuries to the back, hips, shoulders and knees. It is much more involved biomechanically involved then I want to discuss in this blog, but the basis is that the abs are the crossroads between the upper and lower trunk. It is the connection that creates stability when we reach, lift, push or pull between the upper body and the lower body. When we lose that connection the body is forced to compensate somewhere else and try to get it from another body part that is not designed to perform a specific activity without help from the abs. Hence, over time we break down.
How do we turn on our abs? One of the best ways is with walking or running. But it must be done correctly. We must get a good pelvic turn that is matched by a good upper trunk turn. We can accomplish this by taking a good long stride that is matched by our opposite side arm swinging forward. I can’t tell you how many people I see every day that walk incorrectly. I can tell you that I rarely see someone who walks correctly. For most of us it takes practice to get it right. Seek out a good personal trainer or friend that can help you if you think your gait is incorrect. If you still need help, try seeing a physical therapist. The one thing that you should notice if you pay attention is that you should feel your abs working when you are walking correctly.
There are many other ways of turning on our abs, but the best ways to help prevent injuries are the ab exercises in standing. When we strengthen our abs on our backs we over stabilize our pelvis which takes the functional components out creating a potential for injury to occur. Almost every exercise that uses arms and legs together will activate your abs. If you have more questions on other ab exercises talk to anyone of us at Crosstrain Fitness and we would be glad to help you out.
February Class Schedule
January 28, 2010 by Jenny Neighbour · Leave a Comment
The weather outside may be frightful but the weather inside CrossTrain is delightful! Don’t get the winter blues…re-commit to your fitness routine this February and try some of our amazing and FUN classes!
We have something for everyone…toning…cardio…dance…weights! No matter your fitness level, our classes can help you reach your weight loss or wellness goals. No need to register…simply SHOW UP and enjoy a great class.
Click on the links below for details about our February classes!
Click here to download FEBRUARY 2010 CLASS DESCRIPTIONS
Click here to download FEBRUARY 2010 CLASS SCHEDULE
Don’t Conceal…REVEAL!
January 27, 2010 by Jenny Neighbour · 1 Comment
I went to the Winter Jam concert this past weekend in Des Moines, Iowa. This was a huge event that sponsored 6 Christian bands and featured some cool speakers! Not only did I find my new favorite Christian rock band… NEWSONG…but I also heard a great message by a Pastor named Tony Nolan.
Tony was cool! He was outgoing and very “on fire” for Christ. He is not your “typical” Pastor…that is for sure. He yelled…he jumped…and he even talked about his “shady” past. HOW REFRESHING…a Christian that isn’t afraid to be a little transparent and show his/her warts! I found him to be a true disciple and a man that truly wants to walk with the Lord…no matter the price.
The biggest thing that I took away from Tony’s message was the “little ditty” that he did about REVEALING to others that you are indeed a Christian. As he was jumping and yelling, he reminded me that I am called to share the love of Christ with others too. That I am called to tell people about the “good news” of Christ. That I am supposed to SHOW people that I am a believer by my ACTIONS. It was a huge reminder to me that I am called to be DIFFERENT…because I am a Christian.
“Don’t Conceal…REVEAL” was his message. Don’t walk around and keep this wonderful news to yourself. TELL others about Jesus Christ! It was that simple.
Are you keeping Jesus a secret?
Are you praying about HOW and WHEN to approach that one person in your life that needs to know God?
Do you shine the light of Jesus to the world around you…or are you “worried” about what others may think of your “beliefs”?
These are just a few of the questions that Tony put out there for his audience to ponder. I know that it really made me stop and think about my actions and how I am representing God.
So…my challenge to you is this…
Don’t CONCEAL…REVEAL! Pray about how you can be used to reach others in your life. Sure, we are not to come across too HARD or PUSHY or we may be likely to push people even further away from God but if we pray about HOW and WHEN to do it…God will show us the way and will be there every step of the way. Don’t Conceal…REVEAL!
If you have any stories to share about HOW you revealed your faith in the coming days…PLEASE write a comment so we can all learn and grow from each other.
Good luck and God bless!
Spicy Black Bean Burgers
January 19, 2010 by Deb · Leave a Comment
Ingredients:
1/2 cup Whole wheat flour
1 small onion, diced
2 cloves garlic, minced
1/2 tsp dried oregano
1 small hot or jalapeno pepper, minced
1 tbsp olive oil
1/2 medium red pepper, diced
2 cups (1 can) cooked or canned black beans, drained and mashed
1/2 cup corn niblets
1 egg white or can use whole egg if desire
1/4 cup Whole wheat bread crumbs
1/4 tsp cumin
1/2 tsp salt
2 tsp chili powder
2 tbsp parsley, minced (optional)
Directions:
On a small plate, set aside flour for coating. In a medium saucepan, sauté the onion, garlic, oregano, and hot peppers in oil on medium-high heat until the onions are translucent. Add the peppers and sauté another 2 minutes, until pepper is tender. Set aside.
In a large bowl, mash the black beans with a potato masher or fork. Stir in the vegetables (including the corn), egg white, breadcrumbs, cumin, salt, chili powder, and parsley. Mix well. Divide and shape into 6 patties.
Lay down each patty in flour, coating each side. Cook on a lightly oiled frying pan on medium-high heat for 5-10 minutes or until browned on both sides.
Makes 6 patties.
I’m making these tonight! Enjoy!
Deb
Lessons Learned
January 14, 2010 by Jenny Neighbour · 1 Comment
I have always encouraged my two precious daughters to seek God when they are in times of turmoil in their lives. Often, as a parent, I wonder if my kids are hearing me…are they getting ANY of the advice that I am trying to give them. Afterall, I am simply trying to save them from some of the same mistakes that I made before I was a Christian! (if only I could really save them from the same, dumb mistakes I made!!!)
This past week, my 16-year old was cramming for final exams. School comes hard to my oldest child and she really has to TRY HARD to get her B’s and C’s. Rarely does she get discouraged but on Monday night…she hit a brick wall…in a big way!
“Why is school so easy for everyone else?”
“Why do I have to work so stinkin’ hard?”
“I have studied my brains out and I will STILL probably get a D on the stupid test!”
As a parent, my heart bled. This is my baby…my precious girl…no parent wants to see their child hurting!
God is so good! In all of my daughters’ fury and anxiety, God showed up…in a BIG WAY! God spoke to her and reminded her to “GO TO A QUIET PLACE AND REST IN ME”.After her little tantrum, Abbi went off into her bedroom and got quiet before her Heavenly Father. She came out about 30-minutes later holding her devotional. She had a wierd look on her little, tear-stained, face.
“Mom, you will not believe what my devotional says for TODAY!”
Basically, her devotional told her that God will SHOW UP in the tough times of your life. He will always take you THROUGH the valley and bring you out stronger, better, and much smarter too! It reminded her that God is in complete control and we just need to TRUST HIM at all times of our lives…even in the HARD TIMES when we are tempted to throw in the towel.
Praise the Lord! My daughter was reminded of all of God’s promises in one little passage in a little devotional book. She wiped her tears and sat back down at the table…ready to work hard again. God gave her STRENGTH to make it through…even for one more day!
Abbi got through her finals this week but it was GOD that brought her along every step of the way. My daughter reminded ME that I am to seek God when I am restless and that only HE can offer me peace! Thank you to my precious daughter for a valuable lesson learned!
Sugar Free Oatmeal Raisin Cookies
January 10, 2010 by Deb · Leave a Comment
Ingredients:
1 3/4 cup raisins and /or 1/2 bar of Ghirardelli dark chocolate …I use both!
1 cup butter
2 1/2 cups sugar free applesauce
3 eggs
1 1/2 tsp. vanilla
2 1/2 cups wheat flour
1/2 tsp. baking soda
1 Tbsp. baking powder
4 1/2 cups oatmeal
1/2-3/4 cup of agave nectar
1/4 cup pecans , chopped /Can also try sunflower seeds!
Soak raisins in enough warm water to cover until plump, approx. 20 minutes, and then drain excess water. Pre-heat oven to 375 degrees. Cream butter, applesauce, and agave. Add eggs, and vanilla. Add flour, baking soda, baking powder. Then add oatmeal, raisins, chopped nuts, and chopped chocolate. Mix until evenly distributed. Spoon onto greased cookie sheet. Bake for 10-12 minutes. Makes 4-5 dozen cookies!
I just made these today….they are really nummy and not so bad for you! Let me know if you read this….I will bring some to Crosstrain tomorrow and let you try one! You must come up to me and say … “COOKIE”. It pays to read my blogs!
Enjoy
Deb:)
Oh the Weather Outside is Frightful!
January 6, 2010 by Deb · Leave a Comment
It’s winter here in good ole Iowa and we are getting slammed with yet another snow storm!
Just because you can’t get out and workout at the gym doesn’t mean you can’t workout!
You can always check out the exercise videos that are posted and exercise with one of those, or I have put a format below that requires only YOU! It’s a classic total body workout using only body weight based exercises so you can do it right in your living room! Give it a try and let me know if you liked it!
I’m sure if you do this you won’t have to be worried about staying WARM!
Winter Storm Home Workout-40/20 Intervals
1. Split squats (L)-regular or rear foot elevated on couch or chair@ 40 seconds of maximum effort, followed by 20 seconds of rest and transition.
2. Split squats (R)-regular or rear foot elevated @ 40 seconds max effort, followed by 20 seconds rest and transition.
3. Spiderman push ups-hands elevated, flat or feet elevated, do a push up and when you go down take leg out to side like scaling a wall. Do 40 seconds max effort, followed by 20 seconds of rest and transition.
4. Side Plank T-spine extensions and rotations (L) extend arm up and then bring down and rotate arm under torso @ 40 seconds max effort followed by 20 seconds rest and transition.
5. Repeat #4 on Right side.
Then rest for 60 seconds and repeat this 6 minute cylce up to 5x for a 30 minute workout! If you only can go through this 2-3x it will still give you a great fat buring high intensity workout!
Now, wrap up in your favorite blanket, get a hot glass of green tea, and watch the beautiful snow coming down!
Enjoy!
Deb
Will there be a New “YOU” in 2010?
January 5, 2010 by Deb · Leave a Comment
There will be if you want it bad enough!
There will be if you “CHOOSE” to create a new “you” in 2010.
Make no mistake about it….a new you will be created in
2010 regardless of what you decide.
Your skin is completely replaced every 30 days, the cells in your
blood stream will be replaced in the year 2010, and so will every
bone in your body.
It’s called cellular regeneration.
The trillions of cells in your body will respond to your
self talk and thought commands in 2010.
Here is the GOOD news!!
You get to decide right now….will I do what I have
always done, and get what I have always gotten, or will I take
control and help shape and create the new me that I want in 2010?
You and only you have the power to choose.
Do you want to be:
Confident
Successful
Unstoppable…in 2010?
You can be, you simply have to choose to.
Is it easy?
NO, everything worthwhile takes some effort on your part.
Can you do it?
You bet, and with CrossTrain’s help it will not be that hard
at all. (Well, it will be a lot easier with our support!)
Are your ready?
Let’s get started
My job is to give you the tools you need to create an incredible
new “you” from the inside out. You will become a healthier you, a more successful
you, a confident you, an unstoppable you and a more Spiritual you!
Your job is to digest the information, follow the steps,
take action, and most important of all….visualize
the new “YOU” that you want to be……EVERY DAY.
STEP ONE
Starting today I want you to start visualizing the new you that
you want to create. Think of yourself as a movie producer.
Create a short movie in your mind and replay that movie every
night when you go to bed. Create as much detail as possible; picture
yourself in the home you want, the car you want, with the loving
person you want to be with, earning the income you want, etc.
Look in the mirror every morning and say this:
“Every day I am becoming the person I have visualized in the movie
I play back in my mind, God will help me become that new person and
I will help others in their quest to recreate themselves
as I become the new person I know I will become.”
VERY IMPORTANT!!
Say this statement with faith that your transformation has ALREADY
BEGUN!
Now get going and create your first blockbuster movie ….YOU!!!
Deb