Pasta with Asparagus and Herbs

Yum, Yum, Yummmm is all I have to say. If you like Pasta and you like Asparagus, this dish is for you. Just a nice, fresh, healthy and easy recipe to make for a weekly dinner. We had it last night for dinner and I just had the leftovers for lunch. We all loved it. Hope you enjoy!

1 pound pasta

1 pound asparagus cut into 2-3 inch pieces

Juice of 1 or 2 lemons, depending how lemony you like it

2 teaspoons of lemon zest

1/4 cup chopped fresh herbs (basil, thyme, oregano)

1/4 cup extra virgin olive oil

salt and fresh ground pepper to taste

1/2 cup crumbled feta

Cook pasta in boiling salted water. Add asparagus for the last 2 minutes and boil until asparagus is crisp-tender and pasta is al dente. Drain asparagus and pasta, reserving 1 cup cooking water. 

Mix lemon juice, zest and herbs together in bowl. While whisking, drizzle oil until mixture emulsifies, then season with salt and pepper. Toss the pasta and asparagus with sauce. Crumble feta throughout and then eat it up! 

Pesto make-over

I was talking to one of my friends, who also happens to be a mom of a toddler herself, and she asked, "do your kids eat what you and Kadin eat for dinner each night?" I wanted the answer to be yes, and sometimes it is, but most of the time it's not. But I did tell her about a staple that I turn to when I know they won't eat what we are having but it still makes me happy. My Pesto makeover dish. So easy and nutritious and they eat it! How bout that. 

I buy whole wheat noodles of some type or Brown rice noodles, both you can get at Trader Joes for cheap. I also buy the already prepared Pesto in the jar from TJ's. (now you could easily make your own pesto but whatever, this is supposed to be easy so I won't go there). But what I do before I just spoon out some pesto from the jar to the noodles.....I throw in some frozen peas that I've thawed, with some baby spinach, about a handful, into the food processor and puree those both. Then I add that mixture to just a spoonful or two of the pesto and then add my new Pesto, the made over version, to the noodles. I actually like the taste of this version better. The peas add a nice sweetness, the spinach is really invisible in taste but adds more nutrition then just the basil from the pesto. And the only thing I don't love about the jarred pesto from TJ's is that it's very salty so using less, and more of the puree, it lessens the salt intake.

The daily test for tonight, is whether or not they'll eat my Pasta with Asparagus and Herbs that I'm making for the "family" but it just may be for Kadin and I. I'll let you know how it goes....

"It just never gets easy..."

We were doing a lot of core intensive exercises in class this morning. We were using the big stability ball for some of them. One of my clients said, "gosh, this never easier for me." I overheard her and responded. "Good, that's the idea!" "It's like using the balance disc. If that ever became easy, and didn't challenge your balance, we wouldn't use it and I'd have you stand on the floor." 

It got me thinking and validated what I'm doing and how I'm working with my clients. I'm always shaking it up, always challenging them to do new and exciting things with their bodies. One of my missions as a trainer is to develop workouts that are different each and every time. I have been teaching my Sweat Check Boot Camp class at least 3 mornings a week since Februarty of 2007. That's over 6 years of never doing the same workout twice. My clients never know what to expect. Therefore, their bodies never know what to expect. 

I remember when I started my class, my idea was that clients would sign up for a series of classes, like I still do now, that last approximately 2 months or 7 to 8 weeks. I thought someone would sign up, kick start their workout routine, and go workout on their own. I actually don't think that has happened once. My business has purely been successful because of my loyal, dedicated and hard working clients. My clientele are not people who want a quick jump start, they want a lifestyle. Most of my clients have been with me for months if not years. Amazingly, if someone needs to take a break for any reason, or I have a baby, they usually come back! I think why this happens is that besides the program working, they establish a routine that not only is challenging for their body where plateauing never occurs, but they don't get bored. Boredom is one of the reasons people stop an exercise routine. 

So getting back to the comment that was overheard this morning. I'm glad it never gets easy, and I'm glad my clients are continually challenged and pushed to perform. It's my job to ensure they work within their limits and to do exercises that are challenging, yet do-able. I say that all the time in class. "Is that weight challeging for you, yet do-able?" If their form is on point but they can't answer me, the answer is usually yes. If they respond with an "ummmm...."the answer is usually no and they magically receive an extension to that exercise or a heavier weight set before they can even blink.  

What gets your machine up and running?

My dad was an avid exercise enthusiast. He was a high school PE teacher, track and cross country coach for over 30 years. He left the house every morning by 4:30 to go to school, exercise himself before teaching others about the benefits of exercise. I take after my dad in many ways, this is one of them. I am writing this at 4:30am. I'm about to head out the door to get a workout in myself before teaching my Boot Camp class at 6. One thing I always remember my dad saying to not only my brother and I but his students was, "your body is like a machine. You have to get it up and moving first thing in the morning to make it work efficiently." 

What gets your machine moving? You can read about "what is the best form of exercise" or "how long do I have to exercise each day" till the cows come home but it's very simple. Do something. Do anything that gets your body up and moving, getting those joints all oiled up and muscles working to pump new, oxygenated blood to your vital organs. You only have 1 body and it's not going to be around forever. I believe if every person had the rule of "sweat every day" that would be a pretty great start. The next step in my opinion, after you get the "Sweat Every Day" concept down is to sweat to an intensity where Endorphins are released within your body. You may have heard about the "Runner's High?" Well, it's not just exclusive to runners. Any exerciser can experience the high of exercising. It happens when you work out to the point where your body is really challenged and your mental state becomes altered. If you've never experienced it, you aren't working out hard enough. Try to up your intensity level and see what happens. 

If you are unmotivated to get something going in the workout department find a group or a workout partner. After having two kids I realized that my only time to workout was 5 am. I found a workout partner that would meet me at that time so I was held accountable. And it's more fun for me to workout with someone else. Maybe you are a lone exerciser. That is fine too. Do whatever works for you. Don't sign up for a 5K run if you hate to run. Keep it simple and just take it day by day. Just pass the Sweat Check every day and keep your machine running! ;)

Smoothies

I love smoothies. Not just in the summer but year round. They are easy to make, affordable, healthy and wonderful for a quick meal, and for me, often an on-the go meal. I recently had a client who asked about iron and how to get more iron into her son's diet. Now, please don't check out on this next comment. If you throw in a handful of spinach to any smoothie, you'll add iron. Not only iron but fiber, calcium, protein and many vitamins. Your smoothie WILL turn green but I promise you will not taste the Spinach. Now, if you throw in Kale instead, you will most likely taste the green. I know Kale is a huge "trend" green right now but when you compare the two, Kale isn't superior to Spinach, it's just different. So when doing smoothies, add Spinach, not Kale, unless you don't mind the "green" taste.

Another reason I add Spinach to my smoothies is I do not always eat my greens every day otherwise. Some days I go without making a salad or having vegetables. If I throw them into a smoothie, where I try to have a smoothie a day, I know I'm getting greens. By the way, Costco sells Organic Spinach in the bulk. Best place to buy it. Lastly, if I have a smoothie, especially for breakfast, I find it helps me keep a cleaner diet through that day. It's like starting your day off with a workout. If you do, your chances of staying on track eating wise is pretty good. For me, the smoothie does the same thing. If I start off with a good nutritious smoothie, I'll be more conscious of what I'm eating the rest of the day. 

Okay to the recipes: my favorite right now is of course the Pumpkin Pie Smoothie. All recipes are to serve 1 big glass. Eat it as a meal. 

1 cup unsweetened almond milk

½ cup pumpkin puree (again, Costco has a 6 pack of organic pumpkin puree right now)

1 banana

½ cup ice cubes

4 dates, pitted and chopped (trader joes, good place to buy)

handful of Spinach

*optional but I like-1/4 cup unsweetened coconut flakes

¼ teaspoon ground cinnamon

pinch ground nutmeg

 pinch of ginger

*Or sub Cinnamon, nutmeg and ginger for 1/2 teaspoon of pumpkin pie seasoning

The other smoothie I'll include in this entry is the Gingerbread Smoothie. It's almost a dessert in a glass. I love it! 

1 cup unsweetened almond milk

1 teaspoon unsulfured molasses

4 dates, pitted and chopped

handful of Spinach

1 Banana

¼ teaspoon cinnamon

Pinch of nutmeg

½ cup ice cubes

Let me know what you think. Be creative. Toss whatever you like in a blender with preferably a plant-based milk. I'm not a big milker but if you drink milk, cool, you can use that to. Just try the Spinach. If you don't like green, just close your eyes and your taste buds will never know:) 

Enjoy! 

Starbucks

I thought it would be fitting for my first nutrition post to be about Starbucks. For the record, I don't think anything at Starbucks, drinking wise, is nutritionally sound but I am just like anyone else and look forward to Pumpkin Spiced Lattes come September and Eggnog lattes, gosh when do you they make their appearance? Next week? HOWEVER, you can be festive and be all up in the Pumpkin Spiced craze without all the unnecessary sugar. Forget about fat, that really isn't the issue, it's sugar. Without getting too detailed....according to the American Heart Association women should not consume more than 6 teaspoons, or 24 grams of sugar per day. Okay cool, what does that mean? 

I'll have a 12 oz. latte instead of a grande, I'll do nonfat milk instead of whole, I'll EVEN do no whip cream on my pumpkin spiced latte. Fine. Now I'm sure that's much better. Nope, it's not. It's terrible. That pumpkin spiced syrup they put in there, in a 12 oz, nonfat, no whip latte will put you at 37 grams of sugar! 37! Holy balls. That's what I say about that. Here's one of our issues as a society but I think we are slowly getting away from this....we focus all on calories. If you look up the calories in that exact same drink I'm talking about it's 200 calories. That shouldn't sound good for a drink but it doesn't sound horrible for an occasional drink. Or at least I don't think so. But if you look at the sugar amount, it's horrible. 

So, now that I've busted your bubble and ruined your holiday season I have some good news. What could you have as an alternative? You could go extreme and say don't get one at all and go home and make a pumpkin smoothie in your blender (which isn't that hard and I'll tell you how later) but I won't. I'll stick to Starbucks and give you the next best alternative. Try this next time you want a pumpkin treat: 

Whatever size you want Americano with 1/2 the amount of syrup with cold soy or cold cream on top. There. Still can't get away from sugar all together but at least you can cut that amount of 37 grams in half. If you are going back home to drink your beverage or going to work try stashing a little pumpkin pie spice container with you that you can find in the spice section of the grocery store and shake a little of that on top. 

Happy Fall! Now bring on the eggnog lattes! :)

Welcome to Sweat Check!

Hi there! Welcome to my personal fitness blog. I decided a blog was more user friendly and easier to use than my previous website for my business. I hope you enjoy reading about my current happenings as a trainer.
I am a passionate, dynamic teacher with 13 years of health and fitness experience who has been motivating people of all ages to achieve their fitness goals. While teaching elementary physical education full time I decided to expand my experience to personal training. I obtained my personal training certification through the National Academy of Sports Medicine in the summer of 2005, resigned from my teaching job in 06’ and have been working with clients ever since. Soon after receiving my certification I started my own business, “Sweat Check Personal Training” and could not imagine doing anything else. I started my business serving clients in their own homes, as an In-Home personal trainer. Shortly after I obtained some studio space in old town that I transformed into a fitness studio for small group training and now I work in my current location, still in old town, at Studio 373 Personal Training along with some other like minded fitness professionals. In 2012 I also received my fitness nutrition specialist certification so I can help clients through nutritional counseling as well as physical training. Currently I am teaching my Sweat Check Boot Camp class 3 mornings a week in old town Mukilteo. When I'm not teaching, I am spending time with my two beautiful children, Price, my 3 year old son and Parker, my one and a half year old daughter.

Where did the name Sweat Check with Reenie come from?

It came from my 6 years of teaching elementary P.E. Before leaving the gym and at the completion of class, all students were expected to pass the daily “Sweat Check” test. If you were sweating after P.E. that day, you were successful. Same philosophy goes for my clients today.

What is my favorite part about being a trainer?

Seeing the improvement that comes with hard work, dedication and consistency from my clients. I know when I’m done training someone they will have a more productive, high-energy day and that they feel strong and empowered. If the client is smiling or laughing during the workout at some point that is a nice added bonus as well!! 

What do I do to stay fit and healthy myself?

These past 3 years have definitely created some new challenges in my workout routine as a busy mom. After having my 2nd child I struggled to find a consistent routine in my workout program.  Now I have found my stride again and workout 5 mornings a week at 5am before my 6am class doing a combo of what I teach in my bootcamp class and running on alternating days. I love the combination of working out first thing in the morning, running and strength training. Running for me is a chance to escape from reality, let my mind clear and focus while getting the endorphins pumping through my body. Strength training gives me strength and power and challenges me like nothing else.

What are my personal health and fitness goal?

To be an inspiration to other active mom’s out there who are trying to get back to a healthy weight after having children. It takes patience, balance and hard work but slowly but surely every mom can achieve a healthy, fit body for themselves and their children.

Where is Sweat Check and what is it? 

Sweat Check Boot Camp is an hour long, non-stop, “make me sweat” total body workout! Using a variety of fitness equipment including stability balls, hand weights, resistance bands, medicine balls and jump ropes, boot camp will get you into shape! Through using the equipment and your own body weight, you’ll be building strength and endurance for all your major muscle groups. With an emphasis on correct form and posture, class will begin with a warm-up, then progressing through exercises that strengthen and tone the total body while always paying special attention to core/abdominal strength and balance. Along with resistance exercises, you’ll be working on your cardiovascular training that will ensure you passing the class’ #1 goal: “The Sweat Check”. With keeping the class total under 8 students, clients get the “Personal trainer” treatment while having the support and motivation from a small group, without the personal trainer cost. Reenie’s main philosophy of personal and group training is that all clients learn proper form and proper movement of all exercises to ensure their safety, decrease the risk of injury and obtain desired results quickly.

3 day a week Gobble Gobble, Eggnog Boot Camp
Classes are held at 373 Studio Personal Training in old town Mukilteo
829 2nd street 
www.373degreeskelvin.com

M, W, F 6:00-7:00 am

Dates: Starting  Nov. 4th- Dec. 20th

Cost: $330.00 (tax included)

*No classes Nov. 29th 

*Price can be paid in 2 equal monthly payments of $165*

* Please call or Email Reenie Brooking if you are interested in joining the class or would like more information on how to register.
Classes will be limited to 8 clients.
425 879 4428 or sweatcheckwithreenie@hotmail.com