Janalyne Hansen Fitness

Updates!

2010-12-13T20:33:00.003-07:00

You've probably noticed I've not posted in a while here...I've got some other great projects going on and this blog is no longer active.

Stay up to date by heading to my website:
www.janalynehansenfitness.com

Make sure to subscribe to the newsletter so you can stay up to date on all the latest!

Janalyne Hansen Fitness
www.janalynehansenfitness.com
janalyne@janalynehansenfitness.com

Recipe - Chipotle Spiced Shrimp

2010-04-29T23:37:00.000-06:00

4 servings
½ lb. uncooked shrimp, peeled and deveined
2 TB tomato paste
1 ½ tsp water
½ tsp extra-virgin olive oil
½ tsp minced garlic
½ tsp chipotle chili powder
½ tsp fresh oregano, chopped

Rinse shrimp in cold water. Pat dry with paper towel and set aside on plate. For marinade, whisk together tomato paste, water and oil in small bowl. Add garlic, chili powder and oregano. Mix well. Using a brush, spread marinade (it will be thick) on both sides of the shrimp. Place in refrigerator for at least 30 min. Grill shrimp on skewers approx 3-4 min each side. Transfer to a plate and serve immediately. Enjoy!

Janalyne Hansen Fitnesswww.janalynehansenfitness.comjanalyne@janalynehansenfitness.com

Hydrate Yourself!

2010-04-21T00:47:00.001-06:00

No matter where you live, it's probably starting to warm up. I don't know about you, but that's music to my ears. I love the warm sunny weather of Spring and Summer and all that goes along with it...beaches/lakes/pools, hiking and biking, BBQ's, the list goes on and on. For some people the drive to workout right now might be to look good in a swimsuit for the coming months; others may just feel inspired to get up and move after being cooped inside all winter...regardless of the reason, warmer weather equals more outdoor activity. Which also means more sweat! And more sweat means you need to drink more water.

Make sure to drink water during your workout if it's longer than 20 minutes, and of course be drinking plenty of water before and after a workout. Keep in mind to bring plenty of water for long summer outings like hiking and biking...and remember if you're refueling with margaritas and mojitos on the beach, you'll really need to up the water intake!

So no matter what you're up to now that it's warming up, just make sure to keep yourself hydrated and have fun!

Janalyne Hansen Fitness
www.janalynehansenfitness.com
janalyne@janalynehansenfitness.com

Apple Cider Vinegar Health Drink

2010-03-28T19:55:00.002-06:00

Chances are you've heard about apple cider vinegar. There are diets based around it, it's great for cooking (tastes great in salad dressings), and there are even apple cider vinegar pills.

Apple Cider Vinegar has been used in medicine for centuries and provides innumerable benefits for health and healing.

To get the benefits of this "tasty" vinegar, the easiest way is to drink it in the recipe below. I recommend Bragg's Organic Raw Apple Cider vinegar...don't just buy it from the regular grocery store...regular apple cider vinegar has most of the healthy components removed through processing. Your local health food store will carry Bragg's and it's well worth it. The taste is SO much better, plus it's unheated, unfiltered, unpasteurized, contains the "mother," and a host of other benefits to cleanse, heal and maintain great health. If you're interested in more info, you can even get a book on all the uses and benefits of ACV from the Bragg website.

You can try drinking it straight (it's strong!) or just mixed with water, but it tastes great in this recipe:

1 to 2 tsp Organic Raw Apple Cider Vinegar
8 oz Purified/Filtered Water
1 to 2 tsp Organic Raw Honey, Organic 100% Maple Syrup, or 4 dops Stevia Herb or pinch Stevia Powder

Enjoy!

Janalyne Hansen Fitness
www.janalynehansenfitness.com
janalyne@janalynehansenfitness.com

Protein Pancakes!

2010-03-18T18:55:00.004-06:00

I'm a huge fan of breakfast food. Problem is that a lot of breakfast food is either really fatty or really sugary (or the simple carbs that have almost the same effect as sugar in your body). So I'm always on a quest to try new healthy recipes that taste great too...and trust me, I've tried a lot (or made up my own!) that aren't so great. Here's one I tried last week that I thought was pretty awesome. Hope you enjoy it too!

Protein Pancakes
4 servings
1 c. organic rolled oats
6 egg whites (or 3 whole eggs...depending on how you are watching fat)
1/2 c. low-fat cottage cheese
2 tsp baking powder
2 scoops vanilla whey protein powder
1/4 tsp cinnamon
1 TB milled flaxseed
1 TB wheat germ powder
1/2 tsp pure vanilla extract

Janalyne Hansen Fitness
www.janalynehansenfitness.com
janalyne@janalynehansenfitness.com

Personal Training Gift Certificates

2009-12-18T18:34:00.004-07:00

Only one week until Christmas and your chance to buy a gift certificate for personal training, virtual training, and nutrition plans with Janalyne Hansen Fitness! With the new year right around the corner, now is a great time to take advantage of my special prices and show your loved one that you support their goals of looking the best they ever have!

You can purchase via Paypal, cash or check...hurry to get your order in today! Merry Christmas and Happy Holidays!

Janalyne Hansen Fitness
www.janalynehansenfitness.com
janalyne@janalynehansenfitness.com

Flexibility

2009-12-06T20:45:00.003-07:00

I heard a great quote today from an unknown author...it's pertaining to doing yoga (one of my favorite workouts!) Yoga is great to not only de-stress and build strength and flexibility, but it cultivates a peace of mind and calmness that leads into every day life.

"Blessed are the flexible, for they shall not be bent out of shape."

Janalyne Hansen Fitness
www.janalynehansenfitness.com
janalyne@janalynehansenfitness.com

Healthy Habits for Your Busy Life

2009-10-11T17:41:00.004-06:00

I found this great article on sparkpeople.com with easy ways to incorporate healthy habits...enjoy!

Fitting Healthy Habits Into Your Hectic Life
13 Tips to Get More Nutrition and Fitness into Your Day
-- By Life Coach Mary Guarino, Ph.D.

There just doesn’t seem to be enough hours in the day to accomplish everything you need to do. And it can feel like an added stressor when you are trying to integrate healthy habits into your already hectic schedule. But if you make time for healthy habits, you’ll find yourself with extra reserves of energy that will lower your stress and help you get through life’s challenges.

Here are a few things you can start doing right now to make healthy habits a relatively painless part of your routine:

1. Drink water throughout the day. You don’t hear this nearly enough: water is an all-purpose wonder-substance. It’s great for your skin, your digestive system, and circulatory system, and aids in weight loss and cellulite reduction. If you feel fatigued during the day, it’s often because you aren’t hydrated properly. Drink water throughout the day, sipping from a large bottle or glass. If you have it nearby, it’s easy to remember. If you don’t like the “taste” of water, keep a supply of lemon so that you can add a slice to your water – it cuts any bitterness, adds a bit of vitamin C and makes it taste more festive!
2. Cut back on the amount of soda and coffee you drink. Sugar and caffeine dehydrate you and create energy rushes followed by crashes, which are ultimately energy-depleting. Substitute with drinks like green tea or 100% fruit juice.
3. Replace high-sugar foods with low-sugar versions. Cutting back on the amount of refined sugar you consume helps reduce calories and weight gain and also helps you avoid the energy slumps that come from sugar withdrawal. Items high in refined sugar include most soft drinks, cereals, baked goods, and of course, candy and ice cream. Look for low-sugar or no-sugar versions of these, or simply opt for healthy snacks instead.
4. Stock up on healthy, portable snacks. When you are grocery shopping, pick up bags of baby carrots, string cheese, nuts, fresh and dried fruit, single serving packs of applesauce, yogurt, wholegrain crackers, peanut butter, turkey jerky, etc. Having healthy portable snacks around will help you avoid bad vending-machine, convenience store and fast-food options. Read some more portable snack ideas.
5. Take the time to plan healthy meals for the week. Spend 15 minutes or so to map out your meals. Keep it simple. Then, when you shop for groceries, make your purchases based on the meals you will make during the week. This will help you avoid relying on less healthy take-out or fast food choices. Learn even more grocery store tips.
6. Purchase frozen, ready-to-cook ingredients. Frozen fruits and vegetables have high vitamin and mineral content because they don’t sit around losing these nutrients for long before they are preserved. Although you’ll want to keep plenty of fresh fruits and vegetables around, it’s great to have frozen produce available for quick meal additions and smaller servings. Also, some grocery stores offer frozen boneless chicken breasts and a wide variety of seafood items in re-sealable packages. These are great for quick, healthy meals.
7. Pack your lunch the night before. You'll have given yourself the gift of extra time in the morning and you will assure that you have a healthy meal during the day. Don’t forget to pack snack items so you can avoid the vending machine.
8. Cook double batches of whatever you’re cooking. When you prepare dinner, especially on weekends, cook extra and freeze to use for another dinner or lunch. Then, you'll have a healthy meal ready to go when you are.
9. Give yourself some slack. If you are stressed out about preparing healthy meals every day, use what some experts call the "80/20" rule in your eating. If 80 percent of what you eat is healthy, then allow yourself to take it a little easier for the remaining 20 percent. You and your diet will survive.
10. Fit in exercise whenever you can. Experts recommend that adults exercise a minimum of 30 minutes three times per week. Aim for this amount, but don’t kick yourself if you can’t meet this goal. Any amount of exercise is better than none. No time to go to a gym? Build a stock of exercise tapes – many have routines that you can complete in 20-40 minutes. Use hand weights or do crunches, leg-lifts and lunges while watching television. Or invest in an exercise bike – you can pedal while catching up on your reading. Think of what would be most interesting to you and what best fits your schedule and budget.
11. Take a walk break during the day. Even 20 minutes can make a difference in your energy level, plus it gives you time to clear your head. If you walk with a friend or colleague, it also gives you time to socialize.
12. Whenever possible, walk. Increase the amount of time you can walk, versus sit or drive. It doesn’t take that much extra time to park a bit farther from the store entrance, or to make a personal visit to a colleague rather than phoning, instant messaging or e-mailing.
13. Get enough sleep. Even if you gain more time in your day by cutting back on sleep, you will be less effective throughout the day, as your energy level and cognitive functioning will be reduced. Insufficient sleep also makes you more susceptible to illness. By getting enough sleep, you become more efficient during the time you are awake.

Begin integrating some or all of these habits today. Make them part of your normal routine. You’ll be surprised at how little time is involved and how much better you’ll feel!

Janalyne Hansen Fitness
www.janalynehansenfitness.com
janalyne@janalynehansenfitness.com

Welcome to my blog!

2009-09-23T13:02:00.000-06:00

Hi and welcome to the blog for my website www.janalynehansenfitness.com!

I am a Personal & Virtual Fitness Trainer and Certified Strength and Conditioning Specialist in Colorado Springs, CO. I work exclusivley with women (or couples) of all ages, sizes, backgrounds, and goals. I offer both virtual and in person sessions to fit your needs. (That's me below)...

Check back often or subscribe to keep up with my posts on nutrition tips, recipes, success stories and more. I can't wait to help you reach your goals!

Janalyne Hansen Fitness
www.janalynehansenfitness.com
janalyne@janalynehansenfitness.com