irondivafitness.com

Iron Diva Fitness is so proud to announce that you can find FeD fitness wear at Jen Hendershott's 2010 PHAT Camps and Retreats. We are so excited to be working with Jen H and her team. Look for our gear! More excting things to come!!
Check out the 2010 schedule at:
http://www.getphatwithjen.com/

                                                                         

Is your New Year's Resolution to get fit in 2010? The following are a few tips to help you to stick with it so you can make this your best year yet!

- Get some new gear. Sport some new gear at the gym or at home. This always makes us feel good. Looking good builds confidence so treat yourself. Check out our Interchangeable Belted Pant sets. These offer versatility that allows two looks out of one set. Get more for your money!

- Set reasonable goals. Don't be frustrated by media embellished "success" stories. Realize that losing weight slowly in smaller increments is the healthy way to go and you are more likely to keep it off.

- Find a workout buddy. Having a friend to help keep us accountable helps us to stay on our toes. You are more likely to stick with it if you have a partner to help motivate you! If you don't have a workout buddy, join an online community to help offer support through your journey. www.FitnessRxmag.com has a wonderful group of ladies who will support you and offer you advice. www.OiliciousLife.com is another good place for ladies who are serious about fitness. Tell them we sent you!

- Don't overdue it!! If you jump in and overtrain from the start you are likely to fizzle out. Just as you should set reasonable goals, you will want to develop a reasonable plan to get there.

- Diet is a huge part of your fitness goals. Don't forget to clean your diet up to maximize your progress.

-Take pictures of your progress. In the end you will be so glad you did! It is amazing to compare before and after pictures. It is a great tool for helping you to continue your fitness journey!

- Reward yourself for doing well. Treat yourself to a new pair of jeans or a new workout outfit! You deserve it!

Good luck and Happy 2010!!!

Girls this is where we can all communicate back and forth. Discuss competition plans, ask questions, and give updates.
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Directions

1. Steam or boil broccoli until tender, approximately 4 to 8 minutes. Drain.
2. In a small saucepan, melt butter over medium low heat. Remove from heat. Stir in lemon juice. lemon zest, and almonds. Pour over hot broccoli, and serve.

Nutritional Information

Broccoli With Lemon Almond Butter

Servings Per Recipe: 4

Amount Per Serving

Calories: 181

• Total Fat: 16.1g
• Cholesterol: 31mg
• Sodium: 108mg
• Total Carbs: 7.4g
• Dietary Fiber: 2.8g
• Protein: 4g

Recipe courtesy of Sue at allrecipes.com

Happy Thanksgiving!!

 

Well ladies, I just finished my weekend at Jen Hendershott's PHAT Camp.
It was a wonderful weekend of fitness, nutrition, and inspiration! We had a wonderful group
of ladies from all walks of life and at all levels of fitness ability. Yet, we all fit into the entire weekend!
Jen is very approachable and covers an array of topics that relate to well being. We had some wonderful
discussions that applied to the ladies in the room. She and her wonderful staff truly create an inspiring
experience and create a bonding atmosphere.
If any of you ever have the opportunity to attend one of these wonderful events, I would truly recommend it!
Check out her camp dates and locations at (2010 dates/locations to be announced soon):
http://www.getphatwithjen.com/

Tips for safe weight training:

• Perfect exercise technique and form prior to adding additional resistance.
• Perform every movement in a slow, controlled, and deliberate fashion with special emphasis focused on the eccentric (negative) phase of each lift. Think "control" through the ENTIRE movement.
• Work within an appropriate repetition range (6-25 reps/set for most adults).

Food for thought....Happy training!!

Hey, I came across this interesting article that boasts weightlifting for a unique population.
I thought it would be of interest to many of you.
Check it out and see what you all think.
http://www.msnbc.msn.com/id/323ir90238/ns/health-cancer/

Ok, girls, I am like most normal ladies. I get the occasional sweet tooth...okay who am I kidding. I am ALWAYS craving something sweet. I totally believe that you should enjoy what you eat, but that it should also provide something for your body. In other words I don't like to simply dump junk into my body. Don't get me wrong, I have the occasional planned treat, but I try to stay on track. So what is a girl to do when that nagging sweet tooth comes calling? I like to make myself a little treat I call, Protein Whip. Nothing fancy, but it does provide a protein source and some good healthy fats. So here we go...

Protein Whip

1 scoop of protein powder (I love this with chocolate..try the PGN brand..or banana flavor)
2 TBSP Sugar Free Cool Whip
1 TBSP Natural Peanut Butter

Mix the SF Cool Whip and NPB until well blended. Add the PP and mix well.
Eat immediately or refrigerate for later.

Enjoy!!

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