Win $100 in Supplements!!!

You can be entered 6 times this month into the drawing for $100 in supplements (includes ANY supplement: protein shakes, vitamins, fish oils, protein bars, etc.). How can you be entered?
You do not have to be a client to enter into the drawing. You will be entered one time for each thing listed below. Then post a comment for each one you do. Don't forget to put the first part of your email address so I know who you are (ashleyjean312@ for example). There will be a drawing on the last day of the month.

1. Talk about us on your blog
2. Email 5 people to look at our blog and copy on it
3. Comment on one of our posts
4. Post about us on facebook
5. Become a fan of Four Pillar Fitness on facebook
6. Tweet about us

Tuesday, November 17, 2009

Recipe of the week

Huevos Rancheros

  • 2 corn tortillas
  • Canola cooking spray
  • 2 large eggs, higher omega-3 if available
  • 1/2 cup egg substitute
  • 2 links Boca Italian Meatless Sausage, partially thawed and coarsely chopped
  • 2/3 cup canned black beans, rinsed and drained (canned or cooked pinto or kidney beans can be substituted)
  • 1/4 cup chopped green onions (white and part of green)
  • 2 ounces shredded reduced fat cheese of choice (sharp cheddar or Jack or other)
  • 1/4 cup salsa of choice
  • 1/4 large avocado, thinly sliced
  1. Coat both sides of a corn tortilla with canola cooking spray and place in a nonstick frying pan over medium-high heat. When the underside is lightly brown, flip tortilla over to brown other side. Remove from frying pan and repeat with the second corn tortilla. Set the tortillas aside.
  2. With fork, whisk, or electric mixer, beat eggs with egg substitute until well blended.
  3. Add the meatless Italian sausage chunks to the same frying pan as the corn tortillas (add another coat of cooking spray if needed) and cook over medium-high heat until hot throughout and lightly browning in some areas. Reduce heat to medium or medium-low (if your stove runs hot) and pour in the egg mixture and gently stir the egg with the sausage pieces until the egg is almost cooked throughout (1 to 2 minutes). Turn off the heat then stir in the black beans and green onions. Sprinkle the cheese over the top of the egg mixture. Cover pan and let the mixture sit for a couple of minutes (to melt the cheese and blend flavors).
  4. Place each prepared corn tortillas on a plate then spoon half of the egg mixture on top of each tortilla and top with half of the salsa and the avocado slices. Enjoy!
Makes 2 servings
Nutritional Information:
Per serving: 448 calories, 37.4 g protein, 36.4 g carbohydrate, 17 g fat, 5 g saturated fat, 233 mg cholesterol, 8.3 g fiber, 1318 mg sodium. Calories from fat: 34 percent.

Monday, November 16, 2009

Challenge of the Week

Drink Your Water

Make sure you are getting 96 oz. every day!  Water is filling, so it can help keep your appetite at bay.  Additionally, the process of digesting ice water can burn calories by doing nothing.  

Here's how you can get that water into one day:
-First thing in the morning, right after getting out of bed, drink a glass of water.  Guzzle it down.
-Drink another glass slowly while getting dressed and ready for the day.
-Before eating anything, whether it is a snack or a meal, drink a full glass of water.  Not only will this help you ingest the right amount of water, but it can help you to eat less because you will feel fuller.
-Keep a large water bottle (at least 24 ounces) filled and next to you at all times.  Sip on it throughout the day.

Tuesday, November 10, 2009

Recipe of the week

Gorgonzola Steak

This recipe makes 4 servings

2 T. Canola oil, divided
2 Large onions, sliced
1 T. Brown sugar
1/2 c. Reduced sodium beef broth
1 T. Balsamic vinegar
1 lb. beef tenderloin, filet mignon, or sirloin steak cut into 4 steaks
1/4 c. crumbled gorgonzola or blue cheese
Salt and pepper to taste

  1. Heat 1 tablespoon oil over medium heat in a large skillet. Add onions and brown sugar and cook, stirring often, until the onions are very tender and golden brown, about 15 minutes. Add broth, vinegar and 1/4 teaspoon salt and cook, stirring, until the liquid has almost evaporated, 3 to 4 minutes more. Transfer the onions to a bowl; cover to keep warm. Clean and dry the pan.
  2. Sprinkle the remaining 1/4 teaspoon salt and pepper on both sides of each steak. Heat the remaining 1 tablespoon oil in the pan over medium-high heat. Add the steaks and cook until browned, 3 to 5 minutes. Turn them over and top with cheese. Reduce heat to medium-low, cover and cook until the cheese is melted and the steaks are cooked to desired doneness, 3 to 5 minutes for medium-rare. Serve the steaks with the caramelized onions.

Total calories:  338 Calories

Monday, November 9, 2009

Challenge of the Week

No Eating After 7 pm

Break your bad bedtime habits.  For this entire week, DO NOT eat ANYTHING after 7 pm.  After dinner time is when we are less active.  Snacking at night isn't necessarily done because we are hungry.  Most of our overeating is done in the evening, while watching tv or because we are bored, lonely, etc.

Try TEA.  If you find yourself wanting something to eat after 7, sip a cup of tea.  (We like any mint, peach, or blueberry... but that's just taste preference)

Tuesday, November 3, 2009

Recipe of the Week

Turkey Burgers

Jenny O Turkey Burger - 180 cals
Sara Lee low cal buns - 130 cals
Lettuce, tomatoes, pickles, onions - 20 cals
1 TBSP each Ketchup, Dijon mustart - 30 cals
Grapes (20) - 68 cals
Small salad loaded with cucumber, tomatoes, onions, romaine lettuce - 50 cals
2 TBSP Low fat ranch - 45 cals

Total Calories - 523 calories
Remember to adjust to fit your specific diet plan

Monday, November 2, 2009

Challenge of the Week

Wall Sit Challenge!

Beat the record for the wall sit!  The current Wall Sit Champion is Chelsea Kasteller at 11:20.  That's ELEVEN minutes and TWENTY seconds.  SO, hold a wall sit every day this week and at the end of the week, see if you can beat the record!

Tuesday, October 20, 2009

Recipe of the week

Egg White French Toast

3 slices of Sara Lee 45 cal per slice bread - 135 cals
6 egg whites - 120 cals
1/4 c. skim milk -22 cals
1 TBSP vanilla extract
No cal spray butter
2 TBSP your choice of Jam - 100 cals
1 c. fresh strawberries - 40 cals

Whip egg whites, milk, and vanilla extract to desired consistency.  Spray your pan or griddle with nonfat cooking spray.  Dip bread in egg whites and cook, turning after about 3 minutes.  Use spray butter and 2 tablespoons of jam and top with fresh strawberries.

Total calories: 417