White Bean Garlic Puree

Love Hummus??? Try This low-fat, low-cal, high protein puree!

White Bean Garlic Puree

Try on crusty bread, pita chips or with fresh veggies for your next gathering.  This starter is  sure to be a crowd Favorite!


1 Can White Kidney Beans (drained and rinsed)
2 Tbs. Truffle oil or Basil Oil (basil infused olive oil)
2 Tbs. Minced Garlic
1/4 tsp sea salt
1/4 tsp fresh ground white pepper
 pinch of Cayenne pepper

Combine all ingredient's in food processor.  Puree until super smooth.  Serve right away or chill and serve later

Energy Star Granola

Power up with this yummy no guilt treat! It will fill you up, fuel you up without weighing you down!

Preheat oven 325 degrees

1 Cup Steel Cut Oats
1/2 Cup Whole Wheat Flour
2 Tbs Flaxseed
1/2 Cup Grape-Nuts Cereal
1 Egg
1/2 Cup Sugar-Free Applesauce
1/4 Cup Organic Honey
1/4 Cup Dark Brown Sugar
2 Tbs Canola Oil
1/2 Cup Dried Cranberries
1/2 Cup Slivered Almonds
1/2 Cup Pumpkin Seeds
2 Tbs Sunflower Seeds
1/2 Cup Dark Chocolate Chips

Combine flour, oats, flaxseed, and Grape-Nuts.  Add egg, applesauce, honey, brown sugar and oil; mix well. Stir in dried cranberries, sunflower seeds, pumpkin seeds, almonds and chocolate chips. Bake for 30 minutes.  Cool and cut into squares.

Best Part:  155 calories, 6 g protein, 26 carbohydrate, 2 g fiber

The Tabata Method

Tabata training was discovered by Dr. Izumi Tabata and a team of researchers from the National Institute of Fitness and Sports in Tokyo.

Dr. Tabata discovered a kind of interval training that produces a much better result than aerobic training. This included building as much muscular endurance as forty five minutes of normal cardio training. In fact in the study the subjects increased their anaerobic capacity by over a quarter as well a substantial increase in their aerobic fitness(VO2MAX).

The structure of the method:
    20 sec high intensity.
    10 sec rest
     8  sets- total time 4 mins

Some of my favorites exercises to do this with are Kettlebell Swings, Push Press, and Push ups.
Try these your next workout to give your workout a boost. I know 4 mins doesn't sound very long but,
I  promise by the third minute your muscles will be begging you to stop. It is Important to go hard and continuous during your working sets. Just breathe dig deep and GET EM!

Protein Packed Lunch Post-Workout

Turkey Cranberry Sandwich

2 Slices whole-grain bread
2 Tbs. Greek yogurt
1 Tbs. dried Cranberries
2 Thick slices turkey (4oz)
Spinach leaves
Black pepper

Toast bread
In small bowl combine yogurt, pepper and cranberries, spread onto one slice of bread
Top with turkey slices and spinach

Calories 315
Fat 4 g
Carbs 43 g
Fiber 4 g
Protein 27 g

4 keys to improving your workouts

Here are a few things to think about your next workout. Couple simple things to make a workout more effective.

1. Technique- This stems from good posture and proper joint alignment.
Head up, shoulders down and back, belly button in, and glutes tight.

2. Breathing- Your breaths should be smooth and even. Inhale on your eccentric phase (when the muscle is being lengthened under tension) of the motion.
Exhale during exertion of force on the concentric phase of motion.
(the shortening or contraction of the muscle under tension)

3. Rate of speed- Your first rep sets the pace for your sets. Even and controlled.
Simply put move with intent. Be sure that your are moving the weight
and that it does not move you.

4. Range of Motion- Working through a full range of motion allows you to recruit more of the muscles fibers during the movement. Each muscle has it's own range
of motion. You can isolate a certain muscle or group by staying within
its individual range of motion.


I hope these tips help guide you to a more effective workout next time you get at it.

CALCIUM- The Superhero of Fat Fighting

Calcium has many more benefits that strong bones and leaner bodies.  It has also been linked to reducing risk for colon cancer in men who consumed 700-800 milligrams per day. 

Calcium also helps fight fat becasue of the increase of the thermic effect of eating- to put it simply you burn more calories digesting calcium rich foods that if you ate something with equal calories but no calcium. 

So if you are like me and love the chocolate milk, pour an extra glass! 

Here is a fact: Men who added three servings of yogurt a day lost 61% more fat and 81% more stomach fat than men who did not over a 12 week period.  (Source Abs Diet)

Stretch your way to a healthier life

Stretching is an integral part of any well-rounded exercise routine and here’s why.

-Improves your overall flexibility, which is extremely important for all daily activities.

-Improves your range of motion around your joints, which could decrease your risk of injury.

-Increases your circulation, which increases blood flow to your muscles, speeding up recovery.

-Improves posture allowing you to look longer and leaner.

-Relieves stress, not just physical but also emotional.

Snacking Essentials

You need to snack twice a day to get the most out of your workouts.  It takes more than just protein alone.  In fact, if your boday falls short on carbs it will break down protein for energy during muscle repair.  Try these muscle building snacks before and after your next workout.

PreWorkout (eat one hour before workout)
Whole wheat bagel with 1Tbs peanut butter or almond butter
Medium apple or banana with 1 Tbs peanut butter or almond butter
Granola bar or energy bar
Oatmeal with milk and 1/4 C blueberries
Poached egg on whole wheat toast
2 oz almonds/walnuts

PostWorkout (eat within 30 minutes following workout)
Protein shake
Low-fat greek yogurt with 1/4 C granola
8oz Chocolate milk
String cheese and apple or 2 oz walnuts
Whole grain cereal with milk and sliced banana

Your Healthy Lunch Tomorrow

Tuscan Tuna Wrap

Ingredients

·                       3 ounces light tuna, drained

·                       2 tablespoons fresh parsley, chopped

·                       1/2 lemon, juiced

·                       1 tablespoon olive oil

·                       1/2 cup diced tomatoes

·                       Dash of salt and pepper

·                       2 whole-grain tortillas

·                       1/2 cup baby spinach

Make it:

 Combine tuna with parsley, lemon, oil, tomatoes, salt, and pepper. Wrap in tortillas and top with spinach.

Glute Camp

Lateral Reverse Lunge- Lunge Combo
Works hips, glutes, hamstrings, and quads 

Grab a pair of 10- to 15-pound dumbbells and stand with your feet together and your arms at your sides. Keeping your right leg straight and your toes facing forward, lunge to the left and lower your hips until your left thigh is parallel to the floor. Bend at the hips and lower the dumbbells so they're on either side of your left calf (A). Return to center. Next, perform a reverse lunge, stepping back with your left leg. Bend at the hips and lower the dumbbells so they're on either side of your right calf (B). Return to start. Do 12 to 15 reps, then repeat, lunging with your right leg. 

Ten Best Cable Moves

When the gym is busy the last thing you want to do is fight for space.  Here are 10 moves you can do on a cable machine.  All you need are a few attachments for an upper and lower body workout.

1.  Upright Row
2.  Biceps Curl
3.  Reverse Biceps Curl
4.  Triceps Pressdown
5.  Triceps Reverse Grip Pressdown
6.  Lat Pulldown
7.  Standing Two-Arm Row
8.  Cable Kickback
9.  Cable Leg Adduction
10. Low to High Wood Chop

Could your current habits put you at risk for obesity?

So we have all heard you are what you eat.  But did you know that researchers at the University of Massachusetts analyzed the eating habits of 500 men and women and found connections between the way people eat and their risk of becoming overweight?  Your current habits could mean a future of health or obesity risks.  Look at these habits and how they increase your risk for obesity.

Habit:                                           Changes your risk of obesity by:

Eating at least 1 midday snack                                          -39%

Dinner is your biggest meal                                                +6%

Waiting over 3 hours after you wake to eat                         +43%

Eating over 1/3 of your meals out                                      +69%

Going to bed hungry                                                       +101%

Eating breakfast out                                                       +137%

Not eating breakfast                                                       +450%

*Source Abs Diet

CKH Fitness: Incorporate Fitness Into Your Valentines Day

CKH Fitness: Incorporate Fitness Into Your Valentines Day: "Try Partner Yoga For Enhancing Your Sex Life It is sensual, steamy and a great workout. Duo Down Dog With your partner standing behind..."

Music To Pump Out Your Reps

You know those days when you feel invincible?  You have all the right music to keep pace with your workout and you are unstoppable.  It is a proven fact that music helps you get a better workout.  It is like the new kicks or gym outfit you can't wait to try out.  Mix up your jams and get your fit on.  Here are a few of our favorites!

A little Old School, A Little Rock and Roll and a whole lot of dope jams!

Casey's Playlist For Hitting The Gym and Keeping Pumped

Determination- Mos Def and Talib Kweli

1,2 1,2 – Method Man and Redman

The Champ is Here Part 2- Jadakiss

Second Round Knockout & How We Roll- Canibus

Put Your Hands Where My Eyes Could See – Busta Rymes

Got My Mind Made Up and Nothing To Lose – Tupac

Don’t Say Nuthin – The Roots

Gimmie The Loot and The Skys The Limit – Biggie Smalls

Jewls Playlist To Feel The Burn

TNT- AC/DC

Walk This Way - Aerosmith

Testify - Common

So What'cha Want- Beastie Boys

In Da Club - 50 Cent

Hold My Hand- Akon and Michael Jackson

Do You Know- Enrique Iglesias

What The Hell- Avril Lavigne

Have You Ever Seen The Rain- Creedence Clearwater Revival

Sent the Pain Below- Chevelle

Turn Your Lights Down Low-  Bob Marley & Lauren Hill

Grenade - Bruno Mars

Price Tag - Jessie James

Wait For You- Elliott Yarmin

Incorporate Fitness Into Your Valentines Day

Try Partner Yoga For Enhancing Your Sex Life
It is sensual, steamy and a great workout.

1. Duo Down Dog
2. With your partner standing behind you, start on all fours - - your knees under your hips and your hands flat on the floor (directly underneath your shoulders). Lift your knees off the floor, place your weight on the balls of your feet and draw your butt backward so that your back, arms and head form a straight line. Slowly straighten your legs so that your hips rise up as you press your heels down into the floor - - you should look like an upside-down V. From this position, have your partner grab the sides of your hips from behind to gently pull them back for a deeper stretch - - they may need to place one leg between your legs for balance. Hold for 6 to 10 deep breaths, then switch positions with your partner. 

Dunking Apples

Sit on the floor directly across from your partner. Spread your legs spread as wide apart as possible - - let your partner do the same - - then touch feet with your partner. Reach forward and grab each others' wrists - - or elbows, depending on how long your arms are - - so that your arms are straight and locked together. From this position, slowly lean back so that your partner bends forward at the waist as far as is comfortable and hold for 2 to 3 deep breaths - - make sure they keep their back straight throughout the pose. Next, let your partner lean back - - this time, you'll bend at the waist towards them - - and hold for 2 to 3 deep breaths. Keep repeating back and forth 6 to10 times. 

Duo Butterfly

Sit on the floor with your knees bent and your partner kneeling directly behind you. Press the bottoms of your feet together in front of you and cup your hands over your toes. Have your partner place their hands on the inside of your thighs, just above your knees. Keeping your back flat, slowly lean forward as far as you can as your partner gently pushes your legs down towards the floor. Hold this pose for 6 to 10 deep breaths, then switch positions with your partner. 

Great Functional Exercise

Wood Chop

Attach a rope handle to a high-pulley cable. Stand with your left side towards the weight stack and your feet slightly more than shoulder-width apart. Grab the rope with both hands. Keeping your arms straight, bend your knees as you pull the handle down and across your body until your hands reach the outside of your right lower leg. Reverse the motion and finish your reps before switching sides and repeating the move.

THE PLAN Do three sets of 10 repetitions in week one, four sets of 10 reps in weeks two and four, and five sets of five in week three.

The Best Smoothie You Will Ever Make!

I promise this will be your go to smoothie!  It is amazing and seriously a party in your mouth!

Avacado Smoothie (You have to try this one out) 

1/2 C. Large avacado
1 Banana
2 Tbs. greek yogurt (omit if dairy is not your thing)
2 Tbs. honey
1/4 C. Frozen peaches
1/4 C. Frozen mango
3/4 C. Milk or almond milk
3 Ice cubes

Add to blender- mix and serve (makes 2 servings)

Yumm!  Yumm!

Most Effective Ab Workout

The plank exercise ranked number 10 in the ACE study and is a great way to build endurance in both the abs and back, as well as the stabilizer muscles.
How to:

1. Lie face down on mat resting on the forearms, palms flat on the floor.
2. Push off the floor, raising up onto toes and resting on the elbows.
3. Keep your back flat, in a straight line from head to heels.
4. Tilt your pelvis and contract your abdominals to prevent your rear end from sticking up in the air or sagging in the middle.

5. Hold for 20 to 60 seconds, lower and repeat for 3-5 reps.

Time to work off the Party Foul

So the big game is over and it is time to get into the gym and get your sweat on.  It is a great day for some basic, but effective moves.  Try this workout as you burn the wings and pizza from the game.  Do 12-15 reps of each exercise 3 times.  Follow with 1/2 hour of cardio or 20 minutes of skipping rope.  Triceps Overhead Press/ Basic Squats/ Push Ups/ Bicep Curls/ Static Lunges/ Plank (30-90 seconds).

CKH Fitness: Great Core Move to Add to Your Next Workout

CKH Fitness: Great Core Move to Add to Your Next Workout: "This is a great movement to add to your weekly workout regimine. It will whip your core into shape while working your shoulders and c..."

Great Core Move to Add to Your Next Workout

This is a great movement to add to your weekly workout regimine. 
It will whip your core into shape while working your shoulders and chest. 
Try this today!

Mountain Climber


Mountain Climber

 Muscles Targeted: Chest, Shoulder, Lower Abs & Transverse Abs


Start in plank position with your feet hip width apart.
Bend you knee and jump up, bringing your right thigh under the right side of your torso and leaving your left leg out behind you.  Quickly jump your right leg back to starting position while simultaneously jumping your left knee in toward your torso. 

Work up to a full minute of Mountain Climbers for Sleek, Sexy abs!

Tip-Keep pace and try not to pop your glutes in air.

Healthy Dinner Tonight

So after you get your fit on today try out this yummy Grilled Veggie Salad.  It will fill you up and taste good going down!

GRILLED VEGGIE SALAD
1 tsp. fresh rosemary
Fresh cracked black pepper (to taste)
21/2 tsp. olive oil or canola oil
1 tsp. balsamic vinegar
1 clove of garlic, minced
1 C. fresh corn (cooked and cubed)
1 small zucchini, cut into thin strips
1 small yellow squash, cut into thin strips
1 large red bell pepper sliced
1 medium eggplant cut into disks (remove skin and season with sea salt and pepper)
1/4 C. sliced red onion
1 large tomato sliced
Fresh Spinach
Feta Cheese

Be creative with this add the veggies
 you love, use what is in season, locally
 grown and go for organic when possible.

1. Combine rosemary, pepper, olive oil vinegar and garlic in bowl.  Whisk until blended.  Brush all veggies  (except spinach)with olive oil mixture, then set aside.
2. Place all veggies (except spinach) in grill pan and cook for 3-5 minutes.
3. Place all cooked veggies on top of spinach, sprinkle with feta and you are good to go!

168 Calories!  4.2 g Fat!  5 g Protein!  5.2 g Fiber!  23 Carbs!