Girls 40+

Sandra talks about girls 40 plus in this section and the hormone hell we go thru. Sandra talks about girls 40 plus in this section and the hormone hell we go thru.Sandra talks about girls 40 plus in this section and the hormone hell we go thru.Sandra talks about girls 40 plus in this section and the hormone hell we go thru.Sandra talks about girls 40 plus in this section and the hormone hell we go thru. In my book Get Lean. on page 35 we talk about this

do horizontal 3 times a week for great abs

Atlanta Mania

Atlanta was awesome! Sandra is going to write a post on recipes or fitness. I am using fake text to see what a blog posting will look like in this example. Atlanta was awesome! I am using fake text to see what a blog posting will look like in this example. Atlanta was awesome! Sandra is going to write a post on recipes or fitness. I am using fake text to see what a blog posting will look like in this example. Atlanta was awesome! I am using fake text to see what a blog posting will look like in this example. Atlanta was awesome! I am using fake text to see what a blog posting will look like in this example.
We did Boot Camp.

RECIPE OF THE MONTH

F+F Chicken “Fettucini
(TWO PARTS)

1. Bake chicken fingers as follows (can use any chicken breast). Rotisserie chicken works well too when you are in a time crunch.

Chicken tenders
Make a mixture of bread crumbs, seasonings (salt, pepper, oregano, basil...whatever) and parmesan cheese
Egg/milk to moisten chicken
Dip chicken in egg or milk, then bread crumb mixture. Place on a pan with holes or baking rack on top of a sheet tray. Make sure air can circulate on the bottom of the chicken fingers. Bake for about 15-20 minutes at 350 degrees, or until chicken is not pink. *Make sure you make extra. Great to snack on chicken fingers dipped in hummus.

2. Veggies:

Yellow squash 4-6
Sweet onion 1 large
Low sodium chicken broth
Cut squash into coins, then cut coins in half
Slice onions
Salt/pepper/Cavender's
Put veggies in large skillet and season.  Pour some broth on top. Cover and cook on stove, adding more broth as needed. Soften veggies, about 20+ minutes. At the end, turn up the heat, remove lid, and caramelize onions. Veggies should be very soft.

Put veggie mixture in bowl, cut up chicken tenders and put on top, mix in low fat cottage cheese (makes it creamy and adds more protein and calcium) then sprinkle with fresh parmesan cheese. This is one of my favorite dinners. Kids eat chicken fingers with veggies or fruit on the side. Easy, delicious dinner for the whole family! Enjoy!

August Update

California Mania was a fabulous experience.

Hey Everybody! Hope you all have been having a great couple of months. May was an especially fun and busy month for me. I had Florida Mania followed by a whirlwind visit to Greenwich Connecticut to teach a Horizontal and a nutrition class. Although I was exhausted when it was over with, I was on a “high” from all of the warm, energetic and friendly people that I got to meet. That is definitely the best part of my job!

I am thrilled to report that the big projects that I have been working on over the past couple of years are finally complete! As you all know, I launched my Horizontal DVD Club in February. It is a must have dvd club for any of you who “like” Horizontal Conditioning and love the results.

FITNESS TIPS

•  Plan 3-5 cardio sessions per week. The less you do, the more intense they need to be. (I only do 3 sessions per week, but they are intense - 2 spin classes and one long run)

•  Add interval training to your cardio sessions 2-3 times per week. Do not do intervals on consecutive days.

•  Cardio sessions should be at least 30-60 minutes.

•  Cross train. Pick at least two activities that you enjoy. You need to change things up.

•  Always incorporate at least one day of rest into your week. Your body needs it.

•  If you do a cardio and muscle workout on the same day...remember, which ever one you do first you will put the most effort into.

•  Incorporate 2-3 days of muscle into your week. I do 3 Horizontal classes per week.  See April news letter for recommendations on muscle workouts.

•  Always stretch at least 5 minutes after every workout. Flexibility will help prevent injuries and also give you a greater range of motion during your workouts.