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

Challenge of the Week

Eliminate Processed Sugar

Okay, all you sugar addicts!  This week don't let one ounce of processed sugar in your diet!  It will be difficult if you're used to having it every day, but your body... and your energy level... will thank you!!!

Recipe of the week

Salsa Chicken

This recipe is for one serving.  Double for 2 servings, triple for 3, etc.

6 oz. chicken breast (186 cals)

8 oz. bottle of salsa (40 cals)

1/4 cup non fat mozzarella cheese (50 cals)

1 cup broccoli (40 cals)

1/2 cup brown rice (120 cals)

Heat the oven to 350 degrees.  Use non-stick cooking spray to coat a small loaf pan.  Place chicken inside dish and cover with salsa.  Bake for 45 minutes or until chicken is no longer pink on the inside.  Melt mozzarella cheese on top.  Serve with 1 cup broccoli and 1/2 cup brown rice.  If you are having this meal for dinner exclude the brown rice.

Total Calories: 436

Challenge of the Week

Count Your Calories!!!

Get a notebook and a pen!  This weeks challenge is to count your calories.  Think one bite of cheese cake doesn't count?  It does.  Record every calorie that enters your mouth this week.  This will help you to see if your calorie estimations have been correct.  It will also help you in the future with your calorie counting.  Need a little help?  The Daily Plate at Livestrong.com can help.

Question of the Week

Question:  How long should I hold a stretch to get the most benefit from it?

 

Answer:  Anything less than 20 seconds won't make a significant difference in lengthening muscle fibers and tissues.  But don't hold it too long or you'll risk injury.  For the best stretch, hold the position for 30 seconds.

Recipe of the Week

Try new and different recipes that fit into your diet and taste great!  The "Recipe of the Week" is designed to give you tasty recipes that you can rotate into your regular diet.  Make sure to look at the total calories listed at the bottom of each recipe when you substitute them in.

 

Veggie-Egg White Omelet

3 egg whites

1-1/2 tsp. water

3 T. chopped onion

3 T. mushrooms 

 3 T. chopped tomato

3 T. chopped spinach

3 T.  chopped peppers

1/3 cup salsa

Use a non-stick cooking spray to coat your pan.  Heat pan over medium heat.  Add onions and mushrooms and cook until slightly brown.  Remove onions and mushrooms from pan.  

Whip 3 egg whites and 1-1/2 teaspoons water in a bowl and cook on low to medium heat.  Coat pan with cooking spray again.  Pour egg white/water mixture into pan.  Using a wooden spoon, carefully push edge of egg whites toward middle of pan and allow raw egg to spread outward.  

When white begins to firm, add all veggies and salt and pepper.  Gently press ingredients into egg whites.  Carefully roll egg white so that you can turn it over and cook the other side for about 30 seconds.

Place omelet on plate and pour salsa over top.

TOTAL 90 CALORIES

Challenge of the Week

Trying to do EVERYTHING to get in great shape can become overwhelming.  The "Challenge of the Week" is designed to give you one thing each week to focus your efforts on.  Every day of that week, consciously push yourself to complete the challenge.

The first "Challenge of the Week" is:

Increase Cardio Intensity

Your cardio sessions this week should REALLY make you sweat!  Challenge yourself to go as hard as you can every time you do cardio.  Push one notch faster and a couple notches harder than you think you can!  If you feel like you can keep going after 45 minutes, you didn't push hard enough!  You can do it!  It's only one week!

Four Pillar Fitness Blog!

Alright everyone!  It's time for Four Pillar Fitness to join the blogging world!

At Four Pillar Fitness, we motivate and guide individuals to achieve their fitness, athletic, or weight-loss goals by providing individualized strength training regimens, nutrition plans, and cardiovascular plans in a comfortable environment and at an affordable price.

Now, a little bit about our trainers:

Reed Carlson has been training now for over 9 years.  2 years with Peak Athletics, 4 years at Aspire Health and Fitness, and 3 years and counting partnered with Ryan Larsen at Four Pillar Fitness.  Reed attended the University of Utah and studied Exercise and Sports Science with an emphasis in Physiology and a minor in Psychology.  Reed believes with the right motivating factor any individual can achieve their goals.  "Attitute is everything!"

Ryan Larsen has  been training for over 10 years, with experience ranging from physical therapy to weight loss to sports conditioning.  He believes there is nothing more difficult but yet so rewarding as maintaining a healthy and active lifestyle.