Eat Clean Diet creator Tosca Reno has decided to share some of her great healthy summer recipes with us.  Tosca has been featured on Extra TV, Good Morning America and recently had a 6 page spread in FOOD Magazine.  She is a self made woman and numerous celebrities including; Jennifer Aniston, Nicole Kidman and Halle Barry have been following her  strategy of eating clean.  

If you've never read any of Tosca's books you should definitely check them out.  She talks about how she changed her life and health at a later stage in life.  She shares her tips and recipes on how she did it.  It is great motivation for anyone looking to change today and choose a healthier future.  

Since July is National Grilling Month I thought it would be a great time to share some of these recipes.  So ditch the burgers this time and try out one of these healthy recipes.

Have a fun and fit day, Chicago.

Tosca's Veggie Grilling Tips:

1. Cut the Veggies into pieces that will cook quickly and evenly.  They should be fairly of equal thickness. 
2. Soak the veggies in water for 30 minutes to keep them from drying out. (Do not soak mushrooms)
3. Pat dry, and coat lightly with olive oil.    

Grilling Time for Veggies:
Asparagus- 4 minutes

Bell Peppers, Chili Peppers, Eggplant, Tomatoes, Zucchini & Small Squash- 2-3 minutes

Corn on The Cob- 5-7 minutes

Garlic- 10 minutes

Mushrooms- 6-8 minutes

Onions- 3-4 minutes

Potatoes- 20-25 minutes

Derrick Rose and Venus Williams faced off in a basketball and tennis match.  It was all in good fun of course and for the kids.  Powerade has created a new drink for kids, PLAY.  It has less sugar and more vitamins than many other leading sports drinks.  With kids drinking juice boxes and full blown sports drinks I think this is a great alternative.  I tried it out and I loved it.  It even got approval from all of the kids there too! After all, this event was for them. 

Derrick Rose and Venus Williams played each other in a game of PLAY (horse, but with the word play:) and a tennis match.  The kids enjoyed it so much.  They listened to Derrick and Venus speak about fitness and how its important for everyone.  Then all the kids got a close up view of Derrick and Venus playing a friendly match of their professional sport.  It's not very often kids get the chance to say they were able to see some of their role models that close.  Some of the kids even played basketball and tennis with them.  It was truly an experience to see two phenomenal athletes of our time play against each other. 

I was impressed with all the activities that were available for the kids to play until the athletes showed up.  And I was equally proud and impressed with the athletes.  They took pictures with the kids, gave them high fives and even stayed after to sign some autographs and take pictures.  I had hoped to meet Venus, but unfortunately did not get the chance.  I think her and her sister are two strong, stylish and successful women. More importantly, I love when I see people giving back to the community.  Each athlete made these kids' day. 

It was a great day for kids to see how fitness and sports are fun and important.  And it was all due to Powerade-PLAY, Derrick Rose and Venus Williams.  Check out the pictures below and to find out who won!
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Have a fun and fit day, Chicago. 

In the words of my friend Donell, "You're Back". In reality, I didn't go anywhere. I did however let myself enjoy lots of not so good for you foods and not train as hard as I used to. I'm sure many of you can relate. The Blackhawks were winning(haha), the warm weather was creeping in, birthdays and holidays came around. The occasional eating out became a weekly/daily habit between meetings, clients, family etc. Myself, just like many people, go through different phases in training. Sometimes you're really disciplined, others a little lax. It's stopping these actions before they became habits that change your entire body. Habits that will destroy your health if repeated for years.

The great thing about your body is you have the power to change it. You have the ability to decide enough is enough. I usually get to that point, when I get so sick of eating bad food that I can't stand it anymore. I've had my fix with my favorite things:  cookie sundae(in a skillet) with vanilla ice cream, hot fudge and caramel, french fries, thick pastas and chicago style hot dogs. Of course I did not eat these every day for the past few months (but more than usual). I have decided that I'm done with these for a while and I am embracing my fun filled days of fruits, veggies, lean meats, fish and tasty healthy treats.I know that when I eat these things again I feel better and train harder.

When I worked out today something clicked. I was more focused and dedicated. As a result, I powered through my session. Donell said, "I haven't seen you train like this since competing". The truth is, life is a competition. A competition with yourself. Sure at times you may compete in a race, a triathlon, a sporting event or even a pageant. The only question you can really ask yourself is, am I the best that I can possibly be? Am I ready for whatever life throws at me? Haven't you ever wondered what it would be like to be in the best shape of your life? How would you look? How would you feel? Or if you have been there, you know you have the ability to do it again. Only you can make the conscious decisions to get yourself in the healthiest state possible. Whatever it is that lights that fire inside of you to accomplish your fitness goals, (In the words of Nike) "Just do it"!

Have a fun and fit weekend, Chicago.

Sleep has tremendous effects on your body; appearance, brain and muscles.  We all know the saying, "Get your beauty sleep".  But sleep can make or break all your efforts at the gym.  Scientists have found that 7 hours of sleep is optimal for individuals.  Since we are all different that range can vary to upwards of 9 hours. 

Getting adequate amounts of sleep allows you to function properly in your daily activities.  If you are too tired you won't be able to complete your workout routine.  If you do complete it, its probably not at the level you could have if you slept long enough. 

Even further, nagging injuries and pains will not be able to heal if you do not sleep long enough.  Sleep is the only time your body can solely focus on recharging your body.  Even more disturbing, a study from the University of Chicago Medical School found that, "sleep deprivation can lead to increased levels of cortisol (stress hormone), decreased activity of Human Growth Hormone(which is active during tissue repair) and decreased glycogen synthesis". 

To break it down your body needs HgH to help in tissue repair.  During strength training your muscles break down.  Then they repair themselves, heel and get bigger (essentially).  If you have no HgH to help you do this you will be hindering that process.  In turn, you may not see the greatest results from your strength training.  High levels of cortisol may have a similar result, as it effects tissue repair and growth. 

During activities your body uses glucose (sugar) for energy.  Glycogen is the stored form of glucose.  During long endurance activities your body uses glycogen.  With less glycogen available you may not be able to exercise for longer than 30-90 minutes(depending on your activity).

No matter what your workout consists of you will have a clearer head and better results when getting enough sleep.  Help yourself and make sure to get enough sleep every night. 

How many hours do you sleep a night?

Have a fun and fit day, Chicago.       

    

Antioxidants have been talked about a great deal in the past few years.  Do you actually know what they are and how they affect your body? 

I completed the Skirt Chasers 5k yesterday and had a great time.  I was called out a few months ago by David Wallach of Pace of Chicago to race in the Skirt Chasers 5k.  The thing that separates this race from all the rest is the women get a head 3 minute head start.  All the women get a skirt chasers running skirt.  And essentially the women become the skirts and the guys are the chasers.  Hence, the Skirt Chasers name.   Whoever wins gets $500 dollars. 

I don't normally get excited about running but was looking forward to running with David and Lauren, from Outside the Girl Box.  David, was "sick" so didn't make it out. So Lauren and I stayed together, battled the heat and made it across the finish line in 35 minutes.  A time I was happy with considering the heat. 

Lauren and I even participated in the fashion show afterward.  I got to sport the triathlon outfit.  With shorts, top and the skirt.  The clothes were ultra comfortable and breathable.  If you're considering something fun and practical for all types of racing be sure to check out Skirt Sports fashions.

I have to say I feel pretty good today.  I may get used to this whole running thing! 

If you could come up with a unique race, what would it be and why?!

Have a fun and fit day, Chicago! 

Summer is officially 4 days away and I want to give you a few fitness tips to help you stay in shape  this season.  With parties, bbq's, kids home for the summer and Blackhawks celebrations I know it can be challenging to stick to your fitness routine.  Here's a few tips to help you:

1) Get your workout accomplished in the morning.  That way it is done and over with before your day really kicks into gear.  I'm sure lots of people want your time at home and at work.  Take the time to workout for yourself.  Odds are, you'll feel great afterward and have more energy to give to others throughout the day.

2) Challenge your body with a new exercise for the summer such as; swimming, paddle

surfing, bike riding or beach volleyball.  It will force your body to use different muscles and therefore use more energy.   
  
3)  Make sure you have plenty of fruits and veggies in your diet.  They keep you full, have antioxidants, and lots of vitamins your body needs.  Filling up on fruits, veggies and protein will help you stay satisfied-and hopefully keep you away from eating the foods that will sabotage your efforts.   

4) Pick a goal.  When you have a goal, you can rationalize why you are waking up so early to workout.  Maybe you want to complete a 5k, ride in a bike race, get through that dance class or fit into that wedding dress.  Whatever it is, pick one.  And do everything you can to remain focused on that goal. 

5) Consistency is key.  Working out for an hour and a half one day is great, but if you don't make the time any other day of the week its really not going to help you much.  Try to at least get in a half hour of challenging exercise every day.  Same with eating, consistently eating the foods your body needs will help you see results.  Eating really well for 3 days and not so well for 4 days will not give you your desired physique.

Let me know if you have any questions.  Or if you have your own tips to stay in shape this summer, let us know.

Have a fun and fit day, Chicago.  



    

Why does the snack time for children's sports exist? I find this a humorous and stressful task.  No matter what sports young children are involved in, parents are usually required to bring snacks at least one time throughout the season.  This task has been the plot of numerous television shows including the comedy, Everybody Loves Raymond. 

Don't the parents find it stressful? You can't remember if it's "your" week to bring the snacks.  Then you're rushing around to the store just to get the snacks.  And of course they have to be something that can be easily eaten.  So we're talking some popular items are goldfish, maybe apples, juice boxes, granola bars, etc. (these are just things that I've seen).  Most people don't bring fruit though from what I've seen. 

     

I made it to the Blackhawks Parade! I had a client this morning and raced over and got a great spot for the Blackhawks Parade!!! Here's my pics!

Have a fun and fit day, Chicago! And of course enjoy all the crazy festivities this weekend!