Monday, June 21, 2010

Sweet Treats

I am still perfecting my low carb/low fat chocolate…but stay tuned you will love it! In the mean time here a few tasty treats for your sweet tooth. Thanks to the Clean Eating Website! Enjoy your summer!

Melt 80% cocoa and drizzle it over clusters of chopped almonds and dried cranberries, bananans, or strawberries and freeze them till they are hard!

Sliced apple or banana with natural or almond peanut butter

Grilled pineapple, peaches and plums. Great dessert! And they caramelize so nicely on the grill!

A serving of Greek yogurt with frozen blueberries (or your favorite berries) and Peak Protein granola. It’s sweet, cold and crunchy all in one!

Cottage cheese with peach slices!

Friday, June 18, 2010

Apple Pie Snack or Dessert Recipe


Okay so I am so sorry it has been so long since I posted anything. I had to take a break to move back to Arizona! Anyway, we are home and I will try and post a couple times a week! So I made up this new little sweet for after I eat and it is DELICIOUS!

NEED: (1 Serving)
1 Apple (your favorite color)
Ground Cinnamon (to dust the apple)
1 to 2 Splenda or Stevia (to dust apple)

INSTRUCTIONS:
Slice or dice apples. Dust with Cinnamon and 1/2 Sweetener and microwave for 2 minutes. Then use the rest of sweetener on the apples. IF you are at your target weight and want to splurge a little, add some low carb or low/fat free frozen yogurt to the tasty dish! If you are still losing weight don't worry about the frozen yogurt it is still OH SO YUMMY!!! Try it and let me know your thoughts!

ENJOY!!!

Stay posted I found an AMAZING low carb chocolate recipe that I am trying to perfect! It is good now but I think it can be better!!!

Wednesday, May 5, 2010

Fish Tacos Recipe


I know some of you are so weird about Fish Tacos!!! Well get over it! These are SO SO great and they are good for you! I hope you try out this recipe and leave me a post! Have fun and enjoy.

Salsa

- 2 chopped Tomatoes

- 1 jalapeno, seeded and diced

- 1/4 onion (red preferred, any onion OK)

- juice of 1 lime, zest of 1/2 lime

- handful chopped cilantro

- 1 chopped Avocado

- mix ingredients in a bowl and refrigerate

Zesty, Creamy Topping

Skip the sour cream and use this instead!

- 1/2 cup plain low fat yogurt, strained (Place a paper towel in a strainer and add the yogurt. This helps give the yogurt a thicker consistency like soft cheese. It needs about 2-3 hours in the refrigerator and you can skip this step if you don’t have the time)

- 1/2 tsp chili powder, taco seasoning, or fajita seasoning

- stir and refrigerate

Fish

- about 2-3 pounds white fish (we used tilapia)

- season with salt and pepper

- squeeze juice from 1/2 lime over fish

- broil or grill on low to medium heat for 6-8 minutes (don’t over do it or your fish will be tough)

Spicy Black Beans

- one 14 oz. can of black beans, rinsed and drained, and placed in a saucepan

- 1/2 onion, diced and 2-4 cloves garlic, diced (saute both in 1 tsp olive oil and add to bean)

- 1 tsp cumin and 1 tsp chili powder

- mix together and heat on low for about 8 minutes (I did this when the fish was cooking)

You will also need…

- store bought tortillas (we used a low carb, high fiber tortilla with about 100 calories and 10g fiber per serving)

- 1 cup cabbage, shredded (green or purple – whatever looks good)

Making the Taco

Heat the tortilla in a toaster oven, microwave or dry pan for a few seconds until warm. (You’ve come this far, why not?) Place about 2-3 ounces of fish in the middle of the taco. Top with 2 tablespoons salsa, 2 tablespoons black beans, small handful of cabbage (cabbage is healthy and low calorie so use as much or as little to your liking), and 1 tablespoon of the creamy topping.

DELICIOUS!!! Happy Cinco!

Tuesday, April 27, 2010

Bob's Red Mill BULGUR Recipe


So I have been reading up on Bulgur and wanted to try it out! I picked up some Bob Red Mill's Bulgur and made a delicious Pilaf! My mother in law and I loved it so much we had to make sure we did not eat the whole casserole! It is healthy and has tons of great nutrients in it but MODERATION is still key! We made it with grilled Flank Steak and sauteed green beans with garlic and almonds!

Bulgar Pilaf

1 cup of Bulgar
4 chopped green onions
1 chopped red pepper
1 chopped orange pepper
3-4 chopped garlic cloves
1/2 package of mushrooms or baby Bella's (I used baby Bella's)
1 TBL Extra Virgin Olive Oil
2 cups water
1/2 teaspoon sea salt
1/2 teaspoon pepper
1/2 teaspoon Cavendars (or your favorite spice...Cumin would be good too!)

*optional
1 Chopped Jalapeno

Saute veggies in olive oil until Brown. Add Bulgur and stir in for about a minute. Add water and transfer to a casserole and cover. Put in oven for about 25 - 30 minutes at 350 degrees. YUMMY! I added a dash of Tabasco to mine...imagine that!

Nutrient Facts
Serving Size: 1/4 cup(40g)
Servings Per Container: 19.00
Amount Per Serving % Daily Value

--------------------------------------------------------------------------------

Calories 140
Calories from Fat 5

--------------------------------------------------------------------------------

Total Fat 0.50 g 1 %
Saturated Fat 0.00 g 0 %
Trans Fat 0.00 g 0 %
Cholesterol 0.00 mg 0 %
Sodium 5.00 mg 0 %
Total Carbohydrate 30.00 g 10 %
Dietary Fiber 7.00 g 28 %
Sugars 0.00 g 0 %
Protein 5.00 g 10 %

--------------------------------------------------------------------------------

Vitamin A 0.00 %
Vitamin C 0.00 %
Calcium 2.00 %
Iron 6.00 %

--------------------------------------------------------------------------------

* Percent Daily Values (DV) are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

--------------------------------------------------------------------------------

Ingredients: toasted cracked wheat

Tuesday, April 20, 2010

Lighter Queso Recipe

I received this email from Hungry Girl this morning...yummy! I like thigs spicy so I added a few things! Hope you enjoy it!

Beso Mi Queso!
That means, "Kiss my cheese!" And while we don't really recommend getting all smoochy with a bowl of steaming cheese dip, don't be surprised if someone lays one on YOU after you serve our Gooey-Good Queso Dip. Get your dunk on!

Ingredients:
1 cup frozen ground-beef-style soy crumbles (like the kind by Boca or Morningstar Farms)
3/4 tsp. dry taco seasoning mix, divided
3/4 tsp. ground cumin, divided
1/3 cup light plain soymilk
2/3 cup shredded fat-free cheddar cheese
2 wedges The Laughing Cow Light Original Swiss cheese
1 1/2 tbsp. fat-free cream cheese, room temperature
1/8 tsp. chili powder, or more to taste

My optional items:
1 can ROTEL
1 TBSP Chopped onion
1 chopped jalapeno or for a chipotle flavor add 1 chipotle pepper (THEY ARE HOT)


30 (about 1 2/3 oz.) Guiltless Gourmet All Natural Yellow Corn Tortilla Chips (or another brand of low-fat baked tortilla chips)

Or make your own with a low carb tortilla, sea salt, and extra virgin olive oil and bake them!

Directions:
Bring a small pot sprayed with nonstick spray to medium-high heat. Add frozen crumbles and sprinkle with 1/2 tsp. taco seasoning and 1/4 tsp. cumin. Cook for about 4 minutes, mixing occasionally, until thawed and hot. Remove seasoned crumbles and set aside. Remove pot from heat and let cool slightly.

To the pot, add soymilk, all three cheeses, chili powder, remaining 1/4 tsp. taco seasoning, and remaining 1/2 tsp. cumin. Add 1/4 cup water and bring to medium-low heat. Stirring frequently, heat until cheeses have melted and mixture has a smooth, sauce-like consistency.

Add seasoned crumbles to the pot, and continue to cook and stir until hot. If you like, warm chips in the microwave. Place dip in a fun bowl, and serve with chips!

MAKES 3 SERVINGS

Serving Size: 1/3rd of recipe (about 1/3 cup dip and 10 chips)
Calories: 186
Fat: 4g
Sodium: 821mg
Carbs: 17g
Fiber: 3g
Sugars: 1.5g
Protein: 19g

POINTS® value 3*

THANKS Hungrt Girl (http://bl137w.blu137.mail.live.com/default.aspx?rru=compose)

Friday, April 16, 2010

B.I.F. is going to AZ but "Group" B.I.F. is staying in SD!


Hello Friends!

It has been a great year for Bruning Intense Fitness and I am sad and happy to say we are heading back to Arizona! I have seen some great weight loss success here and made some life long friends. I hope my impact on your lives is as great as the impact you have had on mine! I have learned a lot through teaching and training you! I am sad to say goodbye to you but am excited about our new venture with the Group! I will still be a part of your life...I just won't be there to say "if you like the way your bellies look, leave your feet down!" That was a good one! Lets keep B.I.F. going and keep losing weight and staying healthy! Love you all!

If you are interested in joining B.I.F. in Arizona please email me at bruningintensefitness@live.com!

If you are interested in joining "Group" B.I.F. in South Dakota please email me at groupbif@live.com!

Have a GREAT day!

Thursday, March 25, 2010

Drinks on Us: Easy, Low-Calorie Cocktail Recipes

Drinks on Us: Easy, Low-Calorie Cocktail Recipes

OKAY so I normally would not post about cocktails...but some do sound really tasty! Drink in moderation and just know the more the drink...the harder it is to lose weight! It can stop you weightloss for up to 5 days! It is crazy I know! But go ahead a try one of these yummy drinks...just not 10 of them! Have fun!

Desserts Under 250 Calories

Desserts Under 250 Calories

SPECIAL OCCASIONS AND MODERATION! Enjoy!

Wednesday, March 17, 2010

Happy St. Patricks Day Recipe


Happy St. Patricks day! I hope all of you are wearing your green! Anyway, as much as I love corned beef...beware of how fatty it is! 1 oz = 5 fat grams! If you are going to eat it, try and find Light corned beef...maybe ask the butcher. At least light will have 1 fat gram per 1 oz of meat! Skip the potatoes and just have the cabbage! OR have a healthy meal all together...Healthy Shepherd's Pie! This is one of my all time favorites! Try it and let me know what you think! Enjoy!


Ingredients:

1 head of cauliflower
2 tbsp of light sour cream
salt and pepper to taste
1 3/4 lb Lean ground beef or Ground Turkey
fresh, frozen, or canned mixed veggies
1 onion
1 packet of beef stew seasoning packet
2 tsp of Worcestershire
optional 2 tbsp of fresh parsley
shredded 2% cheese (enough to cover casserole)
season all or cavender's to taste
DIRECTIONS


Boil or steam cauliflower until soft(should be able to stab with fork easily). Put soft cauliflower in large mixing bowl and add salt, pepper, and other seasonings you like. Add the sour cream and if you want you can add a touch of light butter for a buttery taste. Mash up with potato masher and set aside.
Brown meat with chopped onions and seasoning (cavender's or season all). When cooked drain fat if any. Put back in pan and add seasoning packet with a 1/2 cup water and let simmer. Add veggies to meat to heat up. Add Worcestershire and a dash of Tabasco it you like a little kick. I do!


Preheat broiler to high. Fill a square or rectangular casserole with meat and veggie mix--spread evenly. Spoon cauliflower mash over meat evenly sprinkle 2% cheese over cauliflower mash ( I like to cover the cauliflower with the cheese--do it how you like it!). Broil 6 to 8 inches from the heat until cheese and cauliflower are evenly browned. I really like when when my cheese is nice and brown! Top casserole with chopped parsley and serve.

ENJOY!!!

Angel Hair With Spicy Shrimp Recipe


If you need a little spice in your life...try this great dish! It is Super Yummy! Remember moderation and watch your portion size, maybe make it for you and friends and have a big tasty salad before hand! Enjoy!

Prep Time: 20 minutes
Cook Time: 15 minutes


Ingredients:
1/2 of a box uncooked Dreamfields Angel Hair
2 tablespoons olive oil, divided
1 pound large raw shrimp, peeled and deveined
4 cloves garlic, chopped
1/4 to 1/2 teaspoon crushed red pepper flakes
1 can (28 ounces) Italian-style diced tomatoes, undrained
1/2 cup dry white wine
1/4 cup chopped fresh parsley
1/4 cup chopped fresh basil
3 tablespoons freshly grated Parmesan cheese
Chopped basil (optional)
Kosher salt and freshly ground black pepper

Directions:
Cook pasta according to package directions; drain and return to pan.
Meanwhile, heat olive oil in large skillet over medium-high heat. Add shrimp; cook 3 to 5 minutes, until cooked through. Add garlic and crushed red pepper flakes; cook until garlic is tender, about 1 minute, stirring constantly. (Do not let garlic burn.) Remove shrimp from skillet; set aside.

Stir tomatoes, wine, parsley and basil into skillet. Continue cooking until liquid is reduced by half, about 5 to 8 minutes, stirring occasionally. Add shrimp and pasta to skillet. Continue cooking just to heat through, stirring occasionally. Sprinkle with Parmesan cheese and additional chopped basil, if desired. Season with salt and pepper as desired.
Makes 4 to 6 servings.

Nutrition information (1/4 of recipe): 461 calories; 33 g protein;
18 g digestible carbohydrates*; 13 g total fat; 2 g saturated fat; 225 mg cholesterol;
776 mg sodium; 6 g total dietary fiber.

*If traditional pasta is used in this recipe there is a total of 48 g carbohydrate. For more information go to www.DreamfieldsFoods.com.

Tuesday, March 16, 2010

The Double Edged Sword of "Healthy" Fast Food

This article was in my mailbox this morning and I thought I would share it with you fast food eaters...Really read what is all in that chicken wrap! WOW!!! It definitly makes you think twice about fast food...or it should!

Tom Venuto http://www.burnthefatblog.com/archives/2010/03/healthy_fast_food.php

What’s on the menu at fast food restaurants lately? Ironically enough, the answer increasingly is… “health food!” Even more incongruous, many fast food joints are advertising their food for weight loss. Healthy weight loss food at Taco Bell and McDonalds? Is this a positive move to be applauded, is it a big corporate money grab or is it a double edged sword? Here’s my two cents:
Almost everyone remembers the Jared weight loss campaign for Subway. He was the guy who lost 245 pounds during which time he ate at Subway regularly. He simply picked the lower calorie items on the menu. Jared later became a spokesperson for Subway in their nationwide advertising campaigns which became known as the Subway Diet.

During that campaign, Subway sales doubled to 8.2 billion. How much the increase came from the weight loss ads is unknown, but there’s little doubt that using weight loss as a marketing platform was a boon for Subway.

Subway has since moved on to $5 footlong subs, which worked wonders for their bottom line in the recent recession. But other fast food chains picked up the weight loss torch where subway left off.

The most recent talk of the blogosphere this year is the Taco Bell drive through diet. With its own dedicated website and advertising campaign, the drive through diet flaunts their own “Jared”: Christine!

The restaurant seems to be walking on FTC-strewn egg… er… taco shells, being very conservative with their claims. They say Christine’s results aren’t typical, she lost the weight (54 lbs) over 2 years by reducing her calories to 1250 a day, and part of her success was simply from choosing Taco Bell’s new lower calorie “Fresco” items.
These include “7 diet items with 150 to 240 calories and under 9 grams of fat.” For example, there’s a chicken soft taco with only 170 calories, 4 grams of fat, 22 grams of carbs and 12 grams of protein.

By swapping some of these items with their regular (and higher calorie) menu items, you’d take in fewer calories and less fat. If all else remained equal, this could help you lose weight. For people who refuse to give up eating at fast food restaurants, this is arguably a positive thing.
Take my brother for example, He’s not a total junk food junkie, thanks partly to my influence and the influence of our parents. I have vague memories of my health-nut mom feeding us wheat germ and cod liver oil (by the spoonful) when we were candy-munching kids in California. She once tried to feed us eggplant pizza as a sneaky way to get us to eat vegetables. That ploy didn’t work – we were young but we weren’t stupid – we knew it wasn’t Pizza Hut! (I hate eggplant to this day).

Many years ago, I even managed to get my brother going to the gym and whaddya know, he’s been going ever since. But despite the positive role models he has, left to his own devices, he WILL make a beeline to Taco Bell and McDonalds and so will the friends he hangs out with.
I went to McDonalds with him a few months ago (I was trapped in the car with no choice), and he was about to order a bacon cheeseburger. I glanced at the menu and said, “That’s 790 calories!” I glanced down at his belly, then continued, “Look, they have chicken wraps. Why don’t you have one of those?” Without questioning me he said, “Ok,” apparently happy just to get any McDonalds fix. I couldn’t talk him out of the soda, but I’m working on it okay? At least I got him to stop getting refills.

Right there at the counter they had the nutrition information sheets:
McDonald’s honey mustard grilled chicken wrap: 260 calories, 9 grams fat, 27 grams of carbs, 18 grams of protein.

That saved him 530 calories. Am I happy there is something with 260 calories on the menu and not just 700 calories across the board? Absolutely. And DO I applaud the fast food restaurants for offering lower calorie choices? You bet, although I’d like to see more one-ingredient choices like baked potatoes, baked sweet potatoes and whole fruit…plus some decent salads).
The big mistake almost everyone is making, even fitness and nutrition professionals who have been blogging about this lately, is that while they are agreeing that it’s nice to have low calorie items on the menu (especially with calories posted), they are calling these low calorie fast food items “healthy choices.”

Some journalists and bloggers have jumped into the fray and cleverly countered…
“These new fast food menu items are NOT healthy, they’re only ‘healthi-ER.’”

I think they are both mistaken.
This food is not healthy nor is it healthier. It’s only lower in calories.
The only way you could say these lower calorie fast food items are healthier choices is in the sense that they can help to reduce total daily caloric intake, if all else remains equal. That could help people lose weight and if they lose weight the weight loss could improve their health. Eating smaller portions of refined carbohydrates or sugars might also be healthier, from a glycemic point of view.

But what if your definition of healthy food is dependent on nutrition, nutrient density and absence of artificial ingredients?

Let’s take a look at that very low calorie chicken wrap. Do you really think it’s healthier just because it’s got 1/3 the calories of a bacon cheeseburger?

Here’s the ingredients straight from McDonald’s website:
McDonald’s Grilled Chicken Breast Filet (wrap): Chicken breast filets with rib meat, water, seasoning (salt, sugar, food starch-modified, maltodextrin, spices, dextrose, autolyzed yeast extract, hydrolyzed [corn gluten, soy, wheat gluten] proteins, garlic powder, paprika, chicken fat, chicken broth, natural flavors (plant and animal source), caramel color, polysorbate 80, xanthan gum, onion powder, extractives of paprika), modified potato starch, and sodium phosphates. CONTAINS: SOY AND WHEAT. Prepared with Liquid Margarine: Liquid soybean oil, water, partially hydrogenated cottonseed and soybean oils, salt, hydrogenated cottonseed oil, soy lecithin, mono- and diglycerides, sodium benzoate and potassium sorbate (preservative), artificial flavor, citric acid, vitamin A palmitate, beta carotene (color). (and don’t forget the 800 mg of sodium).

HOLY CRAP! Shouldn’t chicken breast be just one ingredient… chicken breast?! Isn’t that generally what healthy, whole food is – one ingredient?

This is not food. It’s more like what Michael Pollan would call an “edible food-like substance.”
What about the honey mustard sauce? First ingredient after water is… SUGAR!
The flour tortilla ingredients? Enriched bleached wheat flour, also made with vegetable shortening (may contain one or more of the following: hydrogenated soybean oil, soybean oil, partially hydrogenated soybean oil, hydrogenated cottonseed oil with mono- and diglycerides added), contains 2% or less of the following: sugar, leavening (sodium aluminum sulfate, calcium sulfate, sodium phosphate, baking soda, corn starch, monocalcium phosphate), salt, wheat gluten, dough conditioners, sodium metabisulfite, distilled monoglycerides.
Trans fats? Sugar? Aluminum? Stuff you can’t pronounce and have to look up to find out it’s preservatives and disinfectants?

Don’t confuse the issues: weight loss and health…. Calories and nutrition. There IS a difference!
This my friends, makes “healthy” fast food a double edged sword.
There are people I care about, not just my clients, but my own family, and I want the best for them all. But my brother, and many other people, aren’t going to completely give up fast food. If I can get him to make better bad choices that could help him keep his weight under control. If that works, then I’m pleased that the fast food restaurants have such choices to offer.
But if you wanted to make a good choice - a healthy choice - you’d forget about “driving through” anywhere on a daily basis, and you’d save the junk for your planned cheat meals (although, frankly, I can think of far better ways to spend my “free” calories).
The Subway diet, the Drive Through diet, The Cookie Diet, Kentucky grilled chicken or the Weight Watchers approved McDonalds menu (yes its true, what a pair that is!) Don’t kid yourself - it’s not only not healthy, it’s not healthier – it’s lower calorie junk food.

No matter what the serving size, crap is still crap.”

Sunday, March 14, 2010

Chicken Piccata with Capers and Mushrooms Recipe


We made this for dinner last night and it was DELICIOUS...I thought about it last night and could not wait to have it for my first meal of the day! I got the original recipe from eating well. but changed a few things to make it a little healthier! You must try this tonight...you will love it!

Ingredients:
6 ounces whole-dream fields pasta
5 teaspoons all-purpose flour,
2 cups reduced-sodium chicken broth
1/2 teaspoon salt, divided
1/4 teaspoon freshly ground pepper
4 chicken cutlets (3/4-1 pound total), trimmed
3 teaspoons extra-virgin olive oil, divided
1 10-ounce package mushrooms, sliced (I used baby portobella)
3 large cloves garlic, minced
1/2 cup white wine
2 tablespoons lemon juice (I just used the juice from 1 whole lemon)
1/4 cup chopped fresh parsley (I did not use and was still GREAT)
2 tablespoons capers, rinsed
1 teaspoons butter
Directions:
Bring a large pot of water to a boil. Add pasta and cook until just tender, 4 to 6 minutes or according to package directions. Drain and rinse.
Meanwhile, whisk 5 teaspoons flour and broth in a small bowl until smooth. Season chicken with 1/4 teaspoon salt and pepper. Heat 2 teaspoons oil in a large nonstick skillet over medium heat. Add the chicken and cook until browned and no longer pink in the middle, 2 to 3 minutes per side. Transfer to a plate; keep warm.
Heat the remaining 1 teaspoon oil in the pan over medium-high heat. Add mushrooms and cook, stirring, until they release their juices and begin to brown, about 5 minutes. Transfer to a plate. Add garlic and wine to the pan and cook until reduced by half, 1 to 2 minutes. Stir in the reserved broth-flour mixture, lemon juice and the remaining 1/4 teaspoon salt. Bring to a simmer and cook, stirring, until the sauce is thickened, about 5 minutes.
Stir in parsley, capers, butter and the reserved mushrooms. Measure out 1/2 cup of the mushroom sauce. Toss the pasta in the pan with the remaining sauce. Serve the pasta topped with the chicken and the reserved sauce.

Friday, March 12, 2010

6 Simple Steps to lose weight!

Losing weight does not happen over night and can be very frustrating! But if you are dedicated and REALLY READY then weight loss is simple, burn more calories then you consume. If you can fully understand that then you are on your way to losing weight.

I have talked to some of you about your diet and you have said my diet is too hard for you…well if mine does not work you HAVE to find something that does because to lose weight food and exercise goes hand in hand!

Try this:


1) Count how many calories you eat in a normal day. That's right, wake up, and eat like you would normally eat and count the calories in everything you eat and everything you drink and keep track of it on a piece of paper or on the computer somewhere. You might be thinking to yourself, "yeah right, I'm not going to sit around counting calories all day." Well, if you're thinking that, then you're obviously not dedicated enough to losing weight. If this is the case, then feel free to go waste your money on the newest useless weight loss pill. But, if you are dedicated enough to take 10 minutes out of your day and count the calories, then keep on reading.


2) At the end of that day, add up the number of calories you ate/drank. Be as exact as possible. Once you add it all up, you now have the total number of calories you consume daily. Also, weigh yourself.


3) Starting the day after you counted calories, eat 500 calories LESS then you normally do. So, lets pretend that the day you counted calories you counted 2000. For the rest of the week, you would eat 1500 calories a day. Understand? All you have to do is subtract 500 from the total number of calories you consume in a normal day, and eat this new number of calories every day for the next 7 days.


4) Instead of eating 3 big meals a day (breakfast, lunch and dinner), or eating all day all the time, spread those calories out over 5 smaller meals. Eat one meal every 2 and a half to 3 hours. Doing this will speed up your metabolism.


5) Cardio and strength training. Both are an important part of weight loss. If you're serious about losing weight, but don't want to do the workouts, then you are requiring your diet to do all of the work…sorry not going to happen!!! Jog, walk, swim, jump rope, ride a bike, SHOW UP TO MY CLASS, whatever... exercise + proper diet = better than just doing one of the two. All it takes is 30 minutes a day, 3 - 5 days a week. I say 3-5 days a week because I don't know if you have 5 pounds to lose, or if you have 50 pounds to lose. So, depending on how much your looking to lose, figure it out. 3 times a week is good starting point though.

6) At the end of that week, weigh yourself. You'll notice a difference just after one week! Now, don't expect to see a 20 pound difference. Losing anymore then 2 pounds a week is unhealthy. So look for a 2 pound weight loss at the end of the week.

Hope this works for you! Remember to lose weight and keep it off you have to find something that works FOR YOU!!! Good luck!

Thursday, March 11, 2010

Flat Abs Diet: 7 Low-Fat Dinner Recipes

For those of you looking for some great recipes check these out! If you are watching your carb intake:

Sub
Veggies for brown rice
Dreamfields Pasta for whole wheat pasta
Low Carb Torillas for whole wheat tortillas

Flat Abs Diet: 7 Low-Fat Dinner Recipes

ENJOY!!!

Fat Burning Foods that Speed Up Metabolism

http://www.buzzle.com/articles/fat-burning-foods-that-speed-up-metabolism.html

Fastest Way to Burn FAT!

They have some great tips similar to mine plus some! Good day and lets burn some FAT!!!
http://www.buzzle.com/articles/fastest-way-to-burn-fat.html

Fat vs Muscle

As you can see, the 5 lbs of fat is much bulkier that 5 lbs of muscle, but five pounds is still five pounds. Muscle does not weigh more than fat.

Fat is bulky, lumpy, and is not to pretty to look at! If you carry an extra 5+ pounds of fat, you'll be lumpier than if you had an extra 5+ pounds of muscle. A five pound pile of fat will take up more space (volume) than a five pound pile of muscle. Five pounds is five pounds...and if we have more fat than muscle we want rid of it! Muscle is heavier by volume than fat and if you have more fat than muscle then you will be running into some health problem sooner or later!

Example...A woman weighing 150 pounds with 19% fat will look much smaller and and be much healthier than a woman at 150 pounds with 35% fat. They weigh the same, yet the composition is different. Because muscle is more dense than fat the person with less fat and more muscle will look smaller.

I want that scale to move DOWN...but don't get obsessed with the body weight. Take it day by day and start paying attention to your body composition, the way it looks and feels in your favorite clothes! Remember if you want that scale to move...you not only have to workout but you MUST focus on what your eating! IF my meal plan does not work for you...find one that does!!!

Many people want to lose weight and everyone has different goals, maybe you want the scale to move, tone up, look better in close, feel better in close, get healthy, get off medications, live longer, play with your own children and I am sure many more. Make sure your goals are realistic and focus on how good it will feel to make your goal! In the end you want to lose the fat and gain more muscle. The more muscle you have the more calories you will burn...you have heard me say...you will be a burning furnace!

I hope this helps a little! Have a great day!

Some Information from weightloss.com

Friday, March 5, 2010

OUTSIDE

Snow Snow Go Away!!! I am praying that is does NOT snow again! I am excited and ready to go outside! It has been a long cold winter! Lose that winter weight and tone up...spring is around the summer!

So come on Brandon and Sioux Falls give me some feed back...

When we go outside what times would work best? Have a great night!

The 48-Hour Weight-Loss Jump Start

Some of you have been wanting new ideas so read this...maybe you can get motivated again! HAve a great day!

The 48-Hour Weight-Loss Jump Start

Wednesday, February 17, 2010

Calorie Bargain: Kashi All-Natural Frozen Pizzas

One of my favorite clients told me about these great pizza's so I thought I would give them a try...yummy!

Again think "moderation"! If you think this is a small pizza (your correct) and you should eat it for yourself (you shouldn't)! It is a smaller pizza so make a salad to eat before hand or maybe grill or bake some chicken breasts and toss with some wing sauce for a little pizza and wing craving! Anyway, let me know if you like them! Enjoy!

Calorie Bargain: Kashi All-Natural Frozen Pizzas

The Real Reason You Can't Lose Weight

The Real Reason You Can't Lose Weight

Tuesday, February 16, 2010

Churrasco Steak Salad Recipe

Okay...so I am a little burnt out on chicken this week and found this great recipe! Hope you enjoy it!

Churrasco Steak Salad Recipe

Monday, February 15, 2010

Marissa Orr's Success Story...She is not done yet!


I have so many GREAT clients and I want to start blogging about them (if they let me!). I hope you enjoy this success story and the many more to come
The client I am going to talk about today was one of my heaviest clients to date. I always say anyone can do this workout with a little modification here and there. This client has showed me and many others that ANYONE with dedication and heart can do what we do!

I am proud to announce Marissa Orr as my super star client this week! Marissa started in October and is still going strong today! She lives out of town and drives to SF 4 days a week at 6 AM and never misses! In the beginning she struggled but she has stuck with it and has lost 50.8lbs and is still losing. She is so amazing, she works hard in class, eats healthy at home and at work, she is always positive, and her will to succeed is outstanding. There were many moves she could not do in the beginning and because she never gives up, she is stronger and able to do what she thought she never could (or would)! We motivate and push her but she does the hard work and through her hard work and results she motivates and inspires us right back! We are so proud of her! Marissa is very lucky she has family, coworkers, and friends who are also very proud and very supportive! Keep up the great work and you will hit your personal goal soon!
Name: Marissa Orr
Weight Today: 262
B.I.F. Success: 50.8 lbs lost and 11+ inches
Goal Weight:180lbs is my ultimate goal that I would love to reach but I don't like to set goals with the fear that I will fail. My goal is to see that scale keep moving down from week to week.
What made you join B.I.F.? One of my high school friends is a member and I saw her before and after pictures on facebook. I also knew I had to do something to lose weight and get healthier. I was miserable at the weight I was at.
Why has it worked for you? I finally found something that works and that I wholeheartedly believe in. Jeff and Siobhan are GREAT, they motivate and push you to work harder. They are there to help you every step of the way. Also, the classes are all so different you never get bored.
What is your exercise routine? I work out 4 days a week and do what Jeff and Siobhan tell me to do. I am planning on also joining the Lennox gym to use the elliptical and treadmill to help me reach my goal. Before this I never exercised!
What was your motivation? I had actually let my self get to 300lbs and was so unhealthy and none of my clothes fit. My motivation now that I am actually in class is that every time week I weigh in I have lost weight. Some weeks are better than others but it has never stayed the same or gone up! I feel better than I have in years and I love hearing everyone say I am looking better everyday! Also none of my "big" clothes fit anymore...they fall off me!
How has this experience changed you or your life? I didn't think I could do it. I was so afraid to start this program with the fear of not being able to do it because I was so big. Now that I have done it and have lost 50lbs I know I can do anything!
Any Advise for future B.I.F. members? Even if you think you can't do it, you can!!! This program is FUN and CHALLENGING and you will LOVE it!
Thanks so much Marissa! We love how hard you work and are proud to help you with your body and life transformation!

***Feel free to leave a post for Marissa to read!

Friday, February 12, 2010


So sometimes you just need a little treat! I made these this morning and it was just what I needed! I of course made them the low fat, no cholesterol way and they were just as GREAT! Follow the directions on the box except sub unsweetened apple sauce INSTEAD of the oil. Use 2 egg whites INSTEAD of the whole egg. The low fat recipe is actually on the side of the box...I can't take credit for that one. When ever you are baking-sub apple sauce for oil and egg white for whole eggs and you will cut a lot of fat and cholesterol!!!
Now I can take credit for this little add on...chocolate chips--use 2 to 5 oz and just add to the mix. I recommend using Ghiradeli (60% or higher cacao) DARK chocolate chips or bittersweet chips). However, I did not use the chocolate chips this morning because I am on a 12 week plan and those chips are not worth all those burpees and star burpees I did this morning!
If you plan on making these muffins please remember MODERATION...just because they are lower in fat DOES NOT mean sit and eat all of them! Have one, wrap them up and put them away. They should last about a week wrapped up. If you want you can freeze them, then they will last about 3 months! I hope you enjoy these yummy muffins! Have a great day!

Thursday, February 11, 2010

Hand Guide to Portion Control

Hand Guide to Portion Control

30 Easy Ways to Cut Calories

30 Easy Ways to Cut Calories

BLT Salad recipe


So I came across this recipe and I love BLT sandwiches so I am sure I will love this salad! I changed a few things to make it healthier. We might as well cut the fat when we can! If anyone makes it before me let me know what you think!
BLT Spinach Salad
Ingredients:
6 cups of raw spinach leaves (torn into bite size pieces)
3 medium tomatoes, chopped
1 small cucumber, halved lengthwise and thinly sliced
1/2 cup cubes low fat mozzarella
8 slices of Turkey bacon (soy bacon for you vegetarians)
1/2 red onion, chopped (optional)
Dressing Ingredients:
1/3 cup fat free or low fat yogurt
1/4 cup skim milk
1 - 2 chopped garlic cloves, chopped finely
Cook bacon according to package directions and chop. Whisk in a bowl, yogurt, milk, and garlic to form dressing. In a large bowl toss spinach, chopped tomatoes, cucumber, cheese, and bacon. Toss with dressing or just drizzle on...what ever you prefer! Sounds delicious...doesn't it?! I hope you like it!

Tuesday, February 2, 2010

How to Eat Smarter!

For those of you that need a little help or a reminder...

  • Build meals around fresh fruit, fresh vegetables, and lean protein.
  • Choose Whole grains or legumes for your daily carb choices.
  • Choose low fat or no fat milk and cheese.
  • Choose monounsaturated rather than saturated fats.
  • Eat with in a half hour to an hour after waking up.
  • Eat 5 to 6 small meals a day.
  • Eat a healthy meal with protein after your workout.
  • Do not eat a FULL meal right before bed...a small meal or snack will be fine.
  • Make sure you have a fruit or vegetable with EACH meal--you need fiber!
  • Water, water, and more water.
  • Exercise at least 3 times a week...more would be great!
  • Just because you are working out does not mean you can eat what you want--exspecially if you are trying to lose weight!
  • If you NEED to splurge on something not so good for you...have a little slice, bite, dollop, or whatever it might be!
  • Find a meal plan you like and that works with your life style...ours, weight watchers, nutria-system, the zone, or any other HEALTHY eating plan. If you don't like it...your not going to stick with it...and you won't lose weight!
  • Know that you are NOT going to lose weight unless you are eating healthy and working out!

I hope these little tips help you with your weight loss! Sometimes you just need a little reminder and a kick in the butt! See you in class!

Monday, February 1, 2010

Best Choice/ Fair Choice

So I have been talking to some of you about making better choices when it comes to food! Below I am going to give you a list of foods that are better for you and some you should eat in MODERATION! I hope this helps!

Proteins

Best Choice

Chicken breast deli meat
Skinless chicken breast
Turkey breast deli
Skinless turkey breast
Veal
ALL fish

Fair Choice

Lean cut beef
Lean ground beef
Canadian bacon
Corn beef
Ham deli
Lean ham
Lean Pork
Lean Lamb
Pork Chop
Turkey Bacon
Turkey Pepperoni

Poor Choices

Bacon
Fatty beef
Ground beef (more than 10% fat)
Kielbasa
Pepperoni
Salami

Eggs Best Choice

Egg whites
Egg substitutes
Egg/egg white combo

Poor Choice

Whole eggs

Dairy Best Choice

Fat free cheese
cottage cheese low fat and no fat

Fair Choice

Reduced fat cheese
mozzarella cheese
Skim ricotta

Poor Choice

Hard cheese

FRUITS AND VEGTABLES are GREAT but some are better than others! I will post the ones you should eat ONLY in moderation. If your favorite is not on the list then eat them up!

Acorn Squash
Baked Beans
Beets
Butternut squash
Carrots
Corn
Lima beans
Parsnips
Peas
Potato
Sweet Potato
Bananas
Cranberries
Dates
Figs
Prunes

FATS

Best Choice

Almond butter
slivered almonds
Avacado
Canola oil
Olive oil
Olives
Natural Peanut butter
Peanuts
Macadamian nuts

Fair Choices

Light Mayonaise
Sesamie Oil
Wallnuts

Poor Choices

Butter
Cream
Cream Cheese
Sour Cream

Have a great day and eat healthy! You will feel SO MUCH better about yourself!

Friday, January 15, 2010

The Laughing Cow - Celery Celebration Recipe

This is another one of my favorites! I also like to substitute pomegranate seeds instead of the cranberries! Light and Tasty!

The Laughing Cow - Celery Celebration

The Laughing Cow - Bundled Bacon & Broccoli Recipe

Try this for a fun party appetizer! Delicious!!!

The Laughing Cow - Bundled Bacon & Broccoli

The Laughing Cow - The Red Pepper Big Dipper Recipe

Laughing cow is a HEALTHY and TASTY snack! If you go to the laughing cow website you can find many yummy recipes! Click on the link below for a great vegetable dip! I like to just eat it plain but you can do so much with it!

The Laughing Cow - The Red Pepper Big Dipper

Wednesday, January 13, 2010

Mommy and Me and Mom to be...

We are not moving in to our new building just yet...however we would like to start the Mommy and Me and Moms to be class! We are trying to figure out what times and days would work best for you! The only time slots we have is Monday through Friday from 8 AM to 4 PM. If you or anyone you know is interested in this class-please post below or shoot us an email! Please let me know what times and days work best for you! Thanks for your help! Have a great day!

Tuesday, January 5, 2010

Following Kay...

Kay Beginning of July 2009


Kay End of December 2009




For those of you that don't know Kay. She joined Bruning Intense Fitness in July and is still with us today! She started at 207 lbs and is now at a 156 lb. Her waist went from a 39 1/2 inch to a 29 inch...WOW! The pictures say it all. She followed the meal plan, gives 110% in class, and comes 4 to 6 days a week. She has had her ups and downs and has needed an extra push here and there. We gave her the motivation and tools and she used them. We are so very proud of her and are proud to say she is our shining star! Thanks Kay for all your hard work and your body looks amazing! If you look us close...she totally has a 6 pack!!! Keep it up!

Monday, January 4, 2010

"Getting Healthy for Good" Journal...


Get out a pen and paper and write a "getting healthy for good" journal...

  • Why do you REALLY want to be healthy? Why do you really want to lose weight?


  • How or why did you become unhealthy? ...I eat when I'm stressed.


  • What can you do to change how and why you got unhealthy? ...call a friend, workout, get up and dance!


  • What are your short term and long term (realistic) goal? ... Short term- do 10 burpees. Long term-lose 20lbs by March or get off a certain medication.


  • What can you do in your day to make you healthier? ...schedule workouts and go...no excuses!


  • What have you done positive today to make you healthier? ...rowed with my feet up for 30 seconds, planked for 1 minute, did 1 push up with out my knees, did all my push ups with out my knees.


  • What can you reward yourself with when you make your goals? ...NOT food and alcohol!


  • Who can you tell your goals too, who will support and motivate you? friend, spouse, family member, trainer. Tell them when you make your goals, have them come watch how HARD you work.


  • Write down your weight with your goal weight next to it.


  • Write down your measurements with your goals next to it.


  • Write down what you eat and how it makes you feel.


  • Write down what you did for a workout and how you felt afterwards!


  • Write down what ever you think will help you to obtain your goals, write what ever down that will help you stick with your program, write down what ever you think will help you make a life long commitment!


  • Read and Write in your journal Daily!


Believe in yourself! You can only change the behaviors if you really believe in yourself!



Make the lifelong commitment to change your lifestyle for the better.



You can do it!






Overview

Get Your Best Body EVER! This is one of the most amazing, intense experiences you will be proud you can achieve! Come workout with us and get on-going assistance and motivation by joining other people with similar goals!

This is an intense circuit training class for men, women, of all fitness levels, shapes, sizes and ages!

Are you looking for a positive and motivating coach to become a partner in helping you lose weight and transform to your physical best? Then this is for you!

Whether you are a beginner, an avid fitness enthusiast or just tired of the same routine come try this whole new approach to exercise.

You can be a full time member or you can join our Challenge
Yourself program!Each program has any time/day workouts, daily food log and meal plan, and discounted shoes.

Bruning Intense Fitness is a fitness program that offers fitness instruction, nutritional counseling and motivational training - packed with fun and energizing activities designed to help you build a strong, fit body and mind. Whether you want to lose unwanted fat, to feel fabulous in your clothes or if you want to boost your metabolism and renew your energy. This program is for you and now is the time to get started. Class size is limited, and will fill quickly.






Warm Up

Warm Up
Sprint/Jog

Tree Planks

Tree Planks
These ladies are SO strong!

Warm up with weights

Warm up with weights

Comments...

Thanks so much for all your great feedback and comments! We may work you hard but you are doing the hard work! Keep it up!!!

Here are a couple of recent comments...

"Just wanted to thank you both so much for all the encouragement and coming to Sioux Falls!! Last night was I was working my second job and I was trying on a suit and I fit into a size 6!!! I was so excited I have never fit into that.

"I know for sure that I will be coming back to your class….I love it and for the first time actually enjoy working out. I will make the evening times work for me if I have to."-Lisa

"Thank you for taking the time to listen to what I had going on. That is another thing that makes you different from other work out classes. You really care! Thanks again!! You’re number 1!" Diana

"I tell everyone about it so hopefully I can get some more to do it…if they just do one month they would see how awesome it is! It is a wonderful thing you guys have brought to this area and I can’t thank you enough I have never felt this good and so motivated and excited to exercise-you’re awesome!" --SF

"I have been to a ton of different classes and truly think I have found the best one yet, it's a great class and you guys make it
"fun" to workout!! Thanks for the great workouts!!"-Kelly

"For the first time ever I am seeing results, Thank you!"
-Heather

"I am finally losing weight and my pants are falling off!"
- Janelle

"I love your class. And you two are awesome…love the way you work together…makes the grueling hour so much more fun…if that is possible"- Deb

We love our job and are very happy to be a part of your healthy life style change and body transformation!

*For more testimonials visit our website:
www.bruningintensefitness.com