Avocado Chicken Salad

A healthy alternative for chicken salad. Yum!


Avocado Chicken Salad:

2 or 3 boneless, skinless chicken breasts
1 avocado
1/4 chopped onion
juice of 1/2 a lime
2 Tbsp cilantro
salt and pepper to taste.
Cook chicken breast until done, let cool, and then shred. Mix with all other ingredients. Enjoy!

Healthy doesn't mean boring and bland. Learn how to eat real food instead of processed and you will love the results you see and feel. When I was in my twenties I was told, "you can't eat like that when your older, it's harder to lose weight but easy to put it on." I was clueless then but now that I have crossed the forty threshold (several years ago) I understand. I enjoy eating what I want for the most part, just healthier versions. Get creative! Learn your body and feed your metabolism.

Quick weight loss solutions tend to rob your body of nutrients that could if followed for a long period of time, actually harm your health. Weight that is lost, is quickly found once going off of the diet.

Have you struggled with headaches, bloating, weigh fluctuation, weakness, depression, numbness or tingling in your fingers or feet? Tension, staying thirsty all the time, crashing in the middle of the day with no energy, insomnia, panic attacks, sweating in the middle of the night, moodiness, insecurities, paranoia? Have you had unexplained pain in the abdomen? What about digestive issues, IBS, or Celiac Disease. If you answered yes to any of these symptoms then you may want to evaluate your nutrition. Is your meal plan balanced? Do you drink diet or regular soda, eat processed foods, or follow diet crazes.

It is frustrating to see so many "easy" nutrition options out there promising weight loss while still eating cake, ice cream and chips. Easy will not bring good health and lasting results. Easy turns out to be highly discouraging and when weight is gained back it makes you feel like a failure. All bodies are not created equal, therefore neither is nutrition.

So how do you know what to eat? To keep it simple eat natural clean foods. If it is a quick meal, in a bag, box, or drive thru stay away from it. If it is labeled low-fat, fat free or sugar-free stay away from it. Do yourself a favor…. Download the FOODUCATE app in the play store for your smart phone and scan everything you think you can eat. If it scores less that a B do not eat it! It’s that simple.

When I take on a new challenge group, the first thing I do is give my challenger’s a crash course in meal planning 101. You learn how to recognize processed foods, how to plan balanced healthy meals. Pre planning for the week helps ensure you stick to your meal plan and weight loss goals. That is what it takes and there is no way around it. If you want to succeed in reaching your health and fitness goals, you have to become a planner.

I work with each challenger one on one. I give you a meal plan designed for you and your weight loss goals. We work through your struggles, and celebrate the victories. When you leave my challenge group, you are equipped with the tools and knowledge for living a healthy lifestyle for the rest of your life! You know exactly what to do to maintain your weight loss with the confidence that it is never coming back.

To maintain optimal health it is essential to fuel your body with the ammunition needed for everyday survival.

If you are interested in joining one of my challenge groups I may be contacted at fabin60fitness@gmail.com.

Investing in your health is an investment in your future!

Balanced Nutrition for Maximum Weight Loss

When searching for ways to lose weight it can get pretty confusing. With so many “fad diets” and “quick loss solutions” out there it is easy to grab on to one and give it a try. For some, when the weight loss stops another diet is sought and so the cycle goes.

It is my goal to help you understand of what it means to eat clean and to help you choose a meal plan that will provide balanced nutrition that is healthy and yet brings results!

It is time to get off of the diet roller coaster and stop the yo-yo effect this can have on your life and health. Slow down and take the time to listen to your body. Once you understand what is needed to achieve your goals and put a plan in action, it will happen. You must also understand that it will take a little time, but when the results are long lasting it will be worth it!

Let me make it clear, I am not a nutritionist, nor am I a healthcare professional. I am simply someone who has spent years following this cycle only to stumble on the importance of not trying every new “fad diet” or “quick loss solution” that comes along.

In my evolution, for lack of a better term, I have tried many diets including following the “low carb craze”, only to find that my health has suffered due to my lack of research in knowing how these craze diets would affect my long term health. I have been focusing on my nutrition since 2005 and it has taken me this long to understand that all it takes is balanced nutrition.

Why Nutrition is Vital for the Body

Nutrition is fuel for the body, and when one component is left out, the body suffers. We tend to think of food in terms of reward, comfort, satisfaction or indulgencies when in actuality, the body is relying on vital nutrients needed for everyday survival. When the body is robbed of certain nutrients and overindulged in others, the system does not function properly and one or more organs will suffer; in turn causing diseases or malfunctions of the heart, liver, kidneys, pancreas, stomach, intestines or gall bladder.
Balanced nutrition provides the body with the vital nutrients needed and if it is fueled properly, has the power to ward of diseases, infections, cancers and other ailments.

1. Research evidence shows that diets high in complex carbohydrates such as whole-grain cereals, legumes, vegetables and fruits are associated with a low incidence of lung, colon, esophagus, and stomach cancer as well as coronary disease. Some of these benefits may be due to the fact that complex carbohydrate diets are likely to be low in saturated fat.
2. Long term studies indicate that high-fiber diets may be associated with a lower risk of diabetes mellitus, diverticulosis, hypertension, and gall stone formation.
3. Consuming foods high in carotenoid and retinoid, such as green and yellow vegetables, carrots, and sweet potatoes which all contain vitamin A is recommended because these foods are associated with the reduced risk of some forms of cancer.
4. Diets high in vitamin C (citrus fruits and vegetables) and vitamin E (green leafy vegetables) are associated with reduced risk of heart disease.

When choosing a meal plan please consider how it will affect your overall health. Will it provide all of the nutrients required for proper bodily function? Is this a meal plan that will sustain you for life? Will you be able continue to eat this way for long term? If not then your efforts and time are wasted because as soon as you stop the meal plan, you will inevitably gain the weight back and in most cases a little more.

If you are serious about losing weight, then you are looking for a meal plan that will provide long-term results. For success it must be a lifestyle change and one that will prolong and improve your life, not harm it. I can help you customize a meal plan based on the specific needs of your body. A cookie cutter diet may work for some but not others. Find out what your body needs to bring maximum results without side effects and detriment to your health.

Email me at fabin60fitness@gmail.com and lets customize a meal plan that works for you.

Beachbody Challenge Group for New Year's Fitness Support

Ready to see results. Join my Beachbody Challenge Group for the New Year and see the New You in just 90 days. Email me at fabin60fitness@gmail.com to get started. Let's choose the fitness program that's right for you and your goals. Ordinary people achieve extra ordinary results. You CAN do this!

Have you Ever Tried Quinoa?

Have you ever tried quinoa? It's a rich source of protein that's delicious in salads or as a side dish. It goes great with broccoli, cauliflower, zucchini, and asparagus. There are plenty of great recipes for quinoa on Pinterest.

Quinoa is one of the most protein-rich foods we can eat. It is a complete protein containing all nine essential amino acids. It is a great source of fiber which helps to lower cholesterol. Quinoa contains Iron,Lysine, Magnesium and Riboflavin.

By introducing Quinoa into your diet, you will have the benefits of energy and an increased metabolism.

Definately worth trying, you will be pleasantly suprised.

Make 2013 Your Year for Weight Loss

It is that time of year again. The same cycle year after year when you enjoy the food and festivities of the Holidays, eat a little to much and spend even more. The more you spend, the more you eat.... At least that appears to be the way it goes for most.

The year comes to an end and the next phase is resolution mode. New Years Resolutions are made, with full intentions of "making it happen this year". So you get the gym membership or buy that piece of equipment and you are ready. Get a week or two into the New Year and now, you are no longer going to the gym or the equipment is a clothes rack. Has this ever happened to you? You are not alone, countless Americans go through this cycle every year.

How can you make it different this year? First of all, you have to really want to make the change. For some, it will happen, when the doctor tells you it is a necessity. For other's it is just a thought that is always in the back of your mind, "well maybe next year". It doesn't have to be this way.

If you do something consistently for 30 days, it will become a habit. The first step is to commit. If you stick with a program for 30 days, you will be more likely to complete it. As you begin to see results, the motivation grows. It is critical to choose a program you enjoy. For example, if you do not enjoy dancing, have no rythm and feel ackward trying to learn the moves, you will quit! It is frustrating and you do not enjoy it, of course you will not stick with it. But if you choose a program that is based on simple moves, without alot of changing in a routine you will gain confidence and enjoy what you are doing. I admit, Zumba and dance are not for me. I am not good at it and get frustrated with myself. A program that involves weights and simple moves works better for me. I have completed Insanity, Body Beast and Body Combat because these are programs I enjoy. You must choose the right program for your personality and fitness level.

A strong support system is the key to success. Overcoming obstacles is much easier when you have a cheering section. Friends and family are great, but sometimes you need unbiased support. It is easy to talk yourself out of something when you are doing it alone, but when you have committed and have an accountability group you are less likely to backslide into your old habits. When you are feeling negative, your group will shed a positive on the situation.

Fear of failure is another factor, but as long as you are trying you will not fail. Keep going and don't beat yourself up over a slip. Get back up and start over. Others in your group are going through the same thing. That is why support is so important. No it is not going to be easy, you will not get it perfect, but the point is to begin. As you continue with your program you will learn, and you will notice small improvements which by the time you are half way through your program will bring a great feeling of accomplishment. I remember when I first started Insanity. Oh my, what I was doing was not what they were doing but I kept at it. By week 3 I was jumping and stretching and kicking like a pro! I started Insanity not able to do a push-up. At the end of my 60 days, I was doing 50 with no problem. You can do it. Fear can only be overcome by facing it.

If you want 2013 to be your year, then email me at coachtammyhicks@gmail.com. Let's look at your options and then you can decide. Reaching out is a step towards making a decision.

Increasing Cardio Fitness Routines

My Fitness Routine and Diet

I have evaluated my current fitness, set my goals for the next 90 days and am implementing a new workout routine to increase my cardio vascular fitness. My goal for the next 90 days is to decrease my body-fat. I am currently at 19% body-fat with a goal of 12% over the next 90 days. My desired results are to increase my muscle but decrease body-fat for a more cut, defined look.

In order to achieve this goal, I am journaling my daily fitness and diet to help me tweak my routine. I want to implement what works, and eliminate what doesn’t. In order to reach my goal, I will need to change my routine and basically confuse my system. My body has adapted to my old routine and I am no longer getting the desired results. When this happens, it is time to implement new methods of fitness by changing my routine because my body has adapted to my old fitness routine and the results are slowing down.

60 Minute Cardio Workout

My goal is to reach a caloric deficit using cardio vascular fitness combined with other physical activities. If I rely totally on cardio I will lose weight, but be a skinnier version of what I am now. Increasing muscle will help me to burn calories longer, as well as increase my metabolism. By combining cardio with strength training I will get the benefit of being lean and strong; which is the desired look I plan to obtain.

I will be implementing new cardio routines each week, repeating some and adding new to break the monotony. Cardio is my least favorite workout however it is vital that I find cardio routines that I enjoy so that I maintain a regular routine.

Today my goal was to burn fat! I performed 60 minutes of cardio. Performing cardio for 60 minutes 3 days per week will help me to lose the body fat. However, 60 minutes on one machine can be monotonous even if you have a fantastic play list. To reach my goal I performed my cardio like this:

10 minutes on the stair master at a level of 4 to and increased to 10 by upping my level every 1-2 minutes.
20 minutes on the elliptical at a high level of intensity and resistance. Once again I started at low level and worked up to a higher level of intensity. My target heart rate is 142 so my goal during cardio was to reach and maintain my target heart rate through- out the exercise. I am at my fat burning potential when I reach my target heart rate. The longer I maintain it the more fat I am burning.
10 more minutes on the stair master using the same levels as above
20 minutes on the tread mill as follows:

Walk for 3 minutes Speed of 3.0
Run for 3 minutes Speed of 6.0
Walk for 3 minutes Speed of 4.0
Run for 4 minutes Speed of 7.0
Walk for 3 minutes Speed of 4.0
Run for 3 minutes Speed of 6.0
Walk for 1 minute Speed of 3.0

I achieved my target heart rate as well as kept it interesting and less monotonous. During my walking durations I placed my arms in front of me pressed towards my chest. I twisted my arms to the right and left, my torso was rotating which gave me some additional core strengthening.

After my cardio work out it was time for legs. Normally when I do a 60 minute cardio workout I don’t work a body part. But today I wanted to add an additional leg work out to focus on some target areas that needed work after my holiday slacking. I kept it simple and only did a few simple exercises. I did not do progressive or drop sets today. I also used the gym machines that I do not have access to at home, normally my leg routine consist of dumbbells and barbells.

Ham String Machine 15 reps at 30 lbs 12 reps at 50 lbs 10 reps at 70 lbs
Leg Press Machine 15 reps at 40 lbs 12 reps at 60 lbs 10 reps at 70 lbs
Seated Leg Curl 15 reps at 20 lb 12 reps at 30 lbs 10 reps at 40 lbs
Smith Machine Squats
Legs close together 15 reps at 20 lbs 12 reps at 30 lbs 10 reps at 40 lbs
Smith Machine Squats
Legs shoulder width 10 reps at 40 lbs 12 reps at 30 lbs 15 reps at 20 lbs
Hamstring Kickbacks 15 reps at 50 lbs 12 reps at 70 lbs 10 reps at 90 lbs

After my leg workout I went to stretch and finished with 10 minutes of abs.

Spider Man Planks 10 reps left side 10 reps right side
Twist Planks 10 reps left side 10 reps right side
Machine Crunches 20 reps
Machine Crunches 20 reps right leg up 20 reps left leg up

Done! My total was 1 hour 45 minutes. I burned an estimated 700 calories with this workout.

My diet for the day:

Morning Supplements:

3 Fish Oil 1000 mg (for heart health)

1 L- Lyesine 1000 mg (for immune health)
For healthy skin and lips, amino acid that is not made from the body and must be obtained through diet.

1 Roxy Lean (fat burner)

2 Glucosamine Sulfate 2000 mg (for joint health)

2 L- Carnitine 500 mg (amino acid that supports coronary health. It assist in the breakdown of fat in cells to produce energy and is essential in making fatty acids available for energy in muscle tissue

2 L- Glutamine 500 mg (amino acid ) Glutamine is the most highly concentrated amino acid in muscle and can serve as an energy precursor

3 Calcium Magnesium Zinc (promotes bone health)

2 Beachbody Super Suma (for muscle growth boost)

Breakfast – Shakeology (a meal replacement shake) with almond milk, PB2, banana and 2 scoops of whey protein.

Pre workout – 1 scoop of C4

Post Workout – Beachbody Fuel Shot w/ a glass of orange juice

Lunch- Post Workout- 2 glasses of Whey Protein with 2% Milk

Afternoon Supplements:
L- Carnitine 2 tablets
L- Glutamine 2 tablets


Dinner – Garlic Baked Chicken with Salad and Balsamic Vinaigrette Dressing Fat Free 365 Organic

1 cup of decaf green tea

Snack – 1 glass of Casein Protein with 2% Milk (2 hours before bed)

Total Calories estimated 1500-Calories Burned 700= Total Calories 900
Deficit for the day – 700 calories