Tighten + Tone Tuesday: Four Reasons that Women Lifting Light Weights is Madness!

Happy Tighten + Tone Tuesday! This week's video is the second in the March Madness series.  If you're just tuning in, March Madness isn't about basketball here at Fit Armadillo.  Instead, it's about fitness myths that have been driving me MAD and uncovering the fit facts.

The fitness myth that has been driving me MAD this past week is the myth that women should only lift light weights.  This myth has been driving me mad for so many reasons.  In fact, if you watch the video you'll learn FOUR reasons why you want to put down those 3 pounders! You'll also get some proof that lifting the appropriate weight for your won't leave you looking like a body builder.

Ready to take your strength training routine and fitness goals to the next level, ladies? Tune in here:

Are you ready to change out those too-light weights? Which of the four reasons has you really feeling ready to make a change? Share your thoughts below:

What's for Dinner? Wednesday: A Fish Lover's Fantasy!

This week for What's for Dinner? Wednesday I'm still stuck on Hamilton Island in the Whitsundays (tragic, I know) so instead of cooking up a new meal, I'm reheating er...reminding you of all the fish recipes I've shared this past year.

Ready for this fish lovers fantasy? Here are my favorite healthy fish dinners:

1.) Broiled Salmon with Thai Chili Glaze:  This recipe has quickly become a Fit Armadillo household favorite.  Apart from setting aside some time for the salmon to marinade, it's ridiculously quick and easy to make. Try it as the star of your next dinner party or over a bed of salad.

2.) Salmon aka Krabby Patties over a Bed of Spinach Salad: If you or some little ones are Sponge Bob Square Pants fans, you can whip up this dish and call the salmon patties Krabby Patties for a little fun. This one is great because it takes less than 10 minutes to make and you can keep most of the ingredients on hand.  Banish your excuse of having no time to make a healthy meal with this recipe!

3.) Cod with White Wine Sauce and Asparagus: Another delicious and under 30 minute meal. Decadent enough for a dinner party, yet easy enough to have you thinking about hosting another dinner party soon.

4.) Tilapia Fish Sticks with Special Sauce: Reminisce about your childhood without feeling guilty with this healthy version of fish sticks.

5.) Nutty Salmon: This recipe came out so good that even my dad who's a pretty picky eater couldn't stop talking about it! Get on the omega 3 train with a double dose from the pistachios and salmon in this dish.

6.) Swai Wrapped in Proscuitto: Fish and pig together at last! This meal unites flavors of the water with those on land and the result is a delicious duo sure to please.

Do you enjoy cooking fish? Which of these recipes would you like to try? Share your thoughts with a comment below: 

What's for Dinner? Wednesday: Reruns of Favorite Chicken Dishes

Happy What's for Dinner? Wednesday! This Wednesday I'm reporting from down under. That's right, I'm in Australia! My little sister is getting married in 3 days. I can't believe it!!!

Since I'm not near a stove this Wednesday, I thought I'd re-share some of my past recipes.  The round up this week reviews those meals that had chicken as a main ingredient.  If you're just finding this blog, you may not realize that on Wednesdays I share the recipe for one of my favorite healthy meals. I then cook it up and post a picture of the final product in a follow-up post called "Dinner is served!"
If you'd like to play along and cook with me on Wednesdays, make sure to sign up for my e-mail list HERE>>.  You'll get a list of the Wednesday meal ingredients delivered to your inbox on Monday so you can pick up the items you'll need.  Another reason to sign up for the e-mail list? You can get discounts on great programs like my upcoming Run Away from Winter, Get 5K Fit! session and you'll also get your own free copy of my goal setting eBook!  Hope to see you on the A(armadillo)-List.

Getting back to business, here is a list of all of the chicken meals that have been shared:

1.) Chicken Cordon Bleu: A healthy take on the decadent French classic, this one is sure to please your fancy dinner guests and you as it takes minimal hands on time to make.

2.) Lemon Chicken with Red Beans and Quinoa: Delicious and packed full of protein, this dish makes a complete meal when you add your favorite whole grain carbohydrate to the side.

3.) Healthy Take on Taco Salad: Ground chicken stars in this Mexican style meal.

4.) Moroccan Chicken in the Slow Cooker: There's not much to not love with this dish-the slow cooker does most of the work and the result is delicious, moist chicken!

5.) Potato Stuffed with Blue Cheese and Chicken: Don't be fooled by the negative press, potatoes are nutritious (unless they are made into fries and served at McDonald's...). This recipe is easy and a good way to fall back in love with a spud.

6.) Poached Chicken with Green Beans and Nectarine Salad: This was the first recipe I shared! It's one of my favorites and great when nectarines are in season-very refreshing!

Are you a chicken fan? Which of these six dishes would you like to try? Have another thought? I'd love to hear what's on your mind! Let me know by leaving a comment in the space below:

Tighten + Tone Tuesday: March Madness at Fit Armadillo Week One

Happy Tighten and Tone Tuesday! Can you believe it’s already March? I know I’m having a hard time believing it!  During the month of February Tighten + Tone Tuesday focused on tips for your cardiovascular fitness and in honor of Heart Health month.  This month’s theme is March Madness. Don’t worry, I won't be breaking out my lack of basketball skills! Instead, I’ll be sharing fitness myths that have been driving me mad and letting you in on the fitness facts.   

This first video won’t cover a fitness myth.  Instead, it introduces this month’s video series and provides a link to a brief meditation I recorded for you to enjoy anytime you hear one too many fitness myths so you don’t really go mad.  The meditation I’ve shared is one that I often use at then end of my Pilates classes, but it can be used any time. You’ll be able to download the mp3 so you can take it with you  anywhere.

Week One of March Madness Video and Meditation:

You can find the link to download your meditation in the ABOUT section of the video on YouTube or just click HERE>>

Do you have a meditation practice? What about a fitness myth that is driving you mad? Share your thoughts with a comment below:  

Get Ready, Get Set, Run Your Best Road Race!

The Flashback 5K/10K Fitness Run and Fitness Expo is just under three weeks away.  If you’ve signed up as a participant, you may be wondering what you can do the last few days to ensure that your race is a success.  You’ve come to the right place! Although I love working with all my fitness clients, my runners are my favorites.  That’s because I first started to enjoy exercise when I picked up the sport some 15+ years ago.  With many races under my belt I’ve learned a lot. Before you toe the line, check out my tips to make sure you’re truly race ready!

Tip 1: Find the right footwear

If you’re a new runner, you may be running in your regular fitness kicks.  However, if you want to continue your running habit for a long time, investing in the proper footwear is a must!  The first thing I tell clients interested in picking up running, is to purchase shoes from a specialty shoe store.  Yes, it will cost you  more money.  However, you can always purchase the same model online for future races.  

If you think you’ll just be a running shoe daredevil and wear your old tennis shoes, think again! You might save yourself some money now, but you’ll also be  increasing your chance of injury.  Running is a very inexpensive sport. You don’t need a gym to “play” it and you don’’t need any equipment other than yourself and your running shoes to enjoy it.  In addition to preventing injury, your properly fitted running kicks will also keep you from getting  black toenails.  Unless you’re planning on a free goth pedicure to complement your black flip flops or want to see what your toes look like without toenails, get yourself to a running store, stat! You still have time to break in a new pair if you wear them around your home and while running errands.

Tip 2:  Trot with technology

One of the most difficult parts of racing is learning how to properly pace yourself.  When your adrenaline is pumping at the starting line, it’s hard to hold back during mile one.  However, if you’re able to pace yourself correctly by running each mile slightly faster than the last, you might just run your PR (personal best) on race day!  A fitness gadget can help you with your pacing and is something you can still set up  before race day.  If you have a smartphone, you can download a free app such as MapMyRun and purchase an armband so you can race handsfree.  Otherwise, Polar and Garmin make some great tracking devices.  

If you’re in the market for a piece of technology to trot with later this month, check out Heart Rate Monitors USA. It’s my go-to shop for  fitness gadgets because they always offer free shipping and usually have the best prices.  Another great place to look for a fitness gadget online  is Amazon.  

Tip 3: Fuel your workouts properly

With a few runs before race day, it’s good to test out your pre race meal plan and make sure you’re properly refueling your body after each run.  The type of food that will work best for you is something that you’ll have to figure out through trial and error. However, you definitely don’t want to try something that doesn’t work the morning before your race!  Foods that generally work well will be mostly comprised of carbohydrates. However, try not to eat something with a lot of whole grans unless you’re eating more than an hour before you run (otherwise, you could make your tummy upset).  

If you can, try out your pre-race food plan within the same time frame as you would eat it on race day.  I advise my clients to experiment with foods the two weeks prior to the race by waking up at the same time they’ve decided on for race day, eating the same pre race snack they’ve selected, and running the distance of their race. I’d recommend that you try the same technique to avoid and tummy trouble on race day. 

While you won’t need to refuel during a 5K or 10K race, you may want to try some of the energy gels that runners who train for longer races use as a pre race snack. I have a very sensitive stomach, but have found that GU products work well as my pre-race fuel.  Energy gels give my body the energy it needs, but don't make me feel weighed down by a higher volume snack.  

After a run it’s important to properly refuel your body. Your body’s cells will be primed to restock glycogen stores (the molecule that is broken down to provide your cells with energy when you run) during the first 30 mins after your run.  By refueling at this time, you’ll ensure that future workouts are successful.  What should you eat after a run? Nutritionists have actually found that low fat chocolate milk offers the best combination of carbohydrates and protein so keep some on hand!

Tip 4: Remember to hydrate, hydrate, hydrate!

Staying hydrated is always important, but will be especially so for the Flashback 5K/10K race since its location makes it likely to be warmer than others this time of year.  You won’t be able to make up for forgetting to drink water while you’re racing. That’s why it’s important to make sure that you drink water throughout the day before your run and to leave a water bottle by your bedside table in case you feel thirsty at night.  To figure out if you are properly hydrated you can try two tricks. First, make sure you consume at least half of your body weight in ounces of water before the big day (if you weigh 150 lbs, drink 75 oz of water) When you go number one, aim for a “clear and copious” result!

Tip 5: Last minute details: 

If you know the course route ahead of time and live close to the race, you may want to drive the loop or run it once or twice in the days leading up to the event.  This isn’t so you won’t get lost (there are usually plenty of volunteers on hand to point you in the right direction).  Rather, this step can help you visualize your race. You can anticipate hills, a location for your cheerleaders to stand, and identify water stops.  

When you enter the final week of race day, you’ll also want to taper off your mileage. The week before your race shouldn’t include interval training (your race will be your hard workout) and ideally won’t include a workout the day before the race.  These steps will leave your legs feeling fresh and ready to go on race day.  

Last, but not least, make sure you have fun! The Flashback 5K/10K event is March 22nd at 7:30 AM in Galveston, TX and invites participants to dress up in  leg warmers, track suits, Farrah wings or tie dye, and  jam out to tunes from the 60s all the way to Pop2K.  It’s sure to be a hit! To register, click HERE>>  The expo will be held the day before in League City, TX.  To learn more about the expo click HERE>>

In addition to the expo and road race this event includes the following giveaway offer:

Grand Prize – 1 Winner Astros 4 tickets value $65.00 per ticket Mariners game, Sunday, May 4th Value - $260.00 4 All day passes to the Downtown Aquarium (Value $67.00) 2 $10 Gift Cards to Landry's Restaurants (Value $20.00) 2 $15.00 Discounted entries to the 10K run (Value $30.00) Total value Grand Prize Pack - $377.00

Second Place Prize Pack - 1 Winner 4 All Day Passes to the Downtown Aquarium (Value $67.00) 2 $10.00 GC to Landry’s Restaurants (Value $20.00) $25.00 Gift Card to Toys R Us ($25.00) 2 $15.00 Discounted entries to the Flashback 5K run ($30.00) Total value Second Place Prize Pack - $142.00 Third Prize Pack- 1 winner 4 All Day Passes to the Downtown Aquarium (Value $67.00) 2 $10.00 GC to Landry’s Restaurants (Value $20.00) 2 $15.00 Discounted entries to the Flashback 5K run (Value $30.00) Total Value Third Prize Pack $117.00 Fourth Prize Pack - 1 winner 2 VIP Tickets to the Flashback Fitness Expo (Value $50.00) 2 Passes to the Aquarium (Value $34.00) 1 $25.00 Gift Card to Toys R Us (Value $25.00) 1 $10 Gift Card to Mario’s Total Value Fourth Prize Pack $119.00 Fifth Prize Pack - 1 Winner 2 VIP Tickets to the Flashback Fitness Expo (Value $50.00) 2 $10 Gift Cards to Landry's Restaurants (Value $20.00) 1 $25.00 Gift Card to Toys R Us (Value $25.00) Total Value Fifth Prize Pack $95.00 Giveaway begins March 3 and ends March 14.

a Rafflecopter giveaway

Have you run a road race? Share your experiences and any additional tips for the Flashback 5K/10K runners!  Haven’t started a running routine yet? I’d love to get you started! Leave some of your big questions with a comment below:

This post is part of a campaign with New Creative Media http://newcreativemedia.com.

Dinner is served! A Bowl of TQR (Tofu, Quinoa, and Red Peppers)

The mystery of the Bowl of TQR has been solved! It's a bowl of Tofu, Quinoa, and Red Peppers and it's just as colorful as any guess as to what it might have been.  Not sure what I'm talking about? When I shared the full recipe for this week's What's for Dinner? Wednesday meal HERE>>, I suggested telling your dinner guests that you were whipping up a bowl of TQR to see how they would react.  It sounds a lot more fun than a bowl of Tofu, Quinoa, and Red Peppers, right?

This dish isn't just Tofu, Quinoa, and Red Peppers, it also has some deliciousnesses added to it from a special sauce made of maple syrup, soy sauce, sesame oil, and a few other ingredients.  It came out so good, that it almost makes me want to go vegetarian in order to experiment more with tofu!

I'd love to hear your thoughts on this dish and experiences cooking with tofu! Share them with a comment below:  

What's for Dinner? Wednesday: A Bowl of TQR (Tofu, Quinoa, and Red Peppers)

Wondering what to make for dinner tonight? You're in luck and just in time for What's for Dinner? Wednesday! This week's recipe is a vegetarian dish, a Bowl of TQR (Tofu, Quinoa, and Red Peppers). I think the recipe sounds more fun as initials, because then your dinner guests have no clue what you're up to while you work. Maybe you're making The Quintessential Recipe or planning your own version of The Quiet Revolution.  They will never know until they sit down for dinner or catch you in the act of whipping up a bowl of the stuff.  Either way a little mystery never hurt anyone.

This recipe has your oven and stove working for about 30 mins, but you'll only actively involved for about 5 mins.  Gotta love that! Even better? Your bowl of TQR will be brimming with protein from the tofu and quinoa.  I'm not a tofu cooking pro yet, so the recipe I'm sharing with you today has been modified from one I found on Pop Sugar, but the more I use it the more respect I have for it.

If you're buying a bag of quinoa for the first time and are worried that it will just take up space in your pantry after you try this meal, you might want to check out one of my other favorite quinoa recipes, Lemon Chicken with Red Beans and Quinoa>>.

Getting back to our bowl of TQR, here's what you'll need to serve a Bowl of TQR to Four:

10 oz of tofu, cubed
2 red peppers, sliced
cooking spray
2 tsp toasted sesame oil
3/4 tsp salt
1/2 tsp freshly ground pepper
1.25 cups quinoa
3 cups water
1.5 cups shredded carrots
1.5 tbsp reduced-sodium soy sauce
1 tbsp pure maple syrup
1.5 tsp apple cider vinegar
1.5 tbsp sesame seeds
1.5 tsp fresh ginger
1 clove fresh garlic, minced

Putting it all together:

Step One: Preheat your oven to 450°F and grab a large bowl. Don't put the bowl in the oven. Do add your cubed tofu, sliced red peppers, sesame oil, salt, and pepper to the bowl and mix them together.  Spray a baking sheet with cooking spray and spread out the ingredients from the bowl on your baking sheet.  Once your oven is ready, cook your tofu until it has browned slightly.  Your total cook time should be 15-20 mins.

Step Two:  You know what else takes about 20 mins to cook? Quinoa! It's almost too convenient....Set up a pot that has a cover on your stove and cook your quinoa and water on high until the water starts to boil.  Then turn the heat down so your protein-packed grain is set to simmer. Cover the pot and allow it to cook for 10 mins before adding your shredded carrots.  After another 10 mins the water should be absorbed by your quinoa and you'll be ready to take it off the oven.

Step Three: By now your tofu should almost be done with its first round in the oven.  Check on it and then prepare the secret sauce that you'll add to the top.  In a small bowl, combine your soy sauce, maple syrup, and vinegar.  Drizzle this liquid mix over your tofu and then sprinkle sesame seeds on top before returning your your tofu to the oven for a final 8 to 12 minutes of roasting.

Step Four:  Stir your ginger and garlic into your quinoa and then divide it evenly among four plates. Check that tofu one last time and when it's done, divide it up and place each serving of tofu on it's own bed of quinoa.

And you're done! Announce to your dinner friends that their Bowl of TQR is ready and see if they are intrigued by the mystery name, or not.

Does this recipe sound delicious? Share it so others can find it too.  Will you try it out tonight or later this week? Share your thoughts on making a Bowl of TQR with a comment below: