We love this review of Dream Body Cardio Series from coach Joanna Liberty, a member of the Mamavation.com “Mamavation Sistahood” of women gathering online to support each other, share what works, and provide a place for women to unite. We love it – not just because it was her favorite of ALL of the series she tried - but because she genuinely enjoyed them and in her words, “I actually feel graceful after doing these, and seriously if I can achieve that feeling, these are talented instructors!” We LOVE helping women feel beautiful and assisting in the ever-challenging “love yourself” journey we’re all on – and also know our moves create the elongated strength that makes every woman feel good.

Check out Joanna’s review in Mamavation’s Best Workout DVDs for a Fit 2014! Be sure to follow them for encouragement, motivation, and fun ideas about how to feel & look great.

48129da60bafa2effe474ecf60d98873

 

 

You know we all splurge, we’ve all got to have that little fix once in a while … but when you’re in front of tons of women everyday in your Lulu’s you find ways to make the splurges less… splurgy. Read about our instructor’s favorite ways to hack whatever calorie bomb is tempting them… and get ideas on how to find and keep that sweet balance between “Treat yo’self” and “Omg what have I done?!”

 

 

 

 

Erica

The calorie bomb that I now forbid myself from eating are my kids leftovers and snacks. When my kids are done eating I have them dump their leftovers in the trash and stack their plates in the dishwasher so that I don’t find myself picking off of their plates. Numerous small bites here and there throughout the day can add up. Save your calories for something you really want to eat!

Francie

Well this was the theme of my whole early 20′s …. I thought I was so healthy ;0) YEAH RIGHT!  I’d probably say vanilla yogurt parfait is a HUGE sugar, calorie, carb killer. I used to order these every time I went out to breakfast. Little did I know that the granola was packed with sugar and tons of carbs and the yogurt was FULL fat with some sort of fake fruit in it that was totally processed. I was so bummed when I really started to connect the dots on how crappy this was for me. I decided to go ahead and switch it up a bit but not completely lose the lust of this delicious treat. I now use non-fat plain greek yogurt and mix a little Trivia in it to sweeten it up. Then I cut up a few strawberries, throw in some blueberries and then finally top it off with a 1/4 cup of Special K’s granola OR just some Special K plain old cereal….just for the texture/crunch! It’s about 1/3 of the calories and equally as satisfying!

Sadie

Instead of chips and salsa, I’ll cut thick cucumbers and use as a “chip” – actually awesome if you have good, fresh salsa!
I never buy salad dressing, I always make my own so I know exactly what’s in it. Typically I keep it simple and use lemon zest, lemon juice, rice vinegar, maybe a little honey if I feel like it and a splash of olive oil. Using different kinds of vinegars is a great way to mix it up and add tons of flavor.
I completely love banana bread… I feel like the cravings for this hits in the winter, usually around like 10a or 3p with a big cup of coffee. As much as I love it, I can’t bring myself to waste 400+ calories on a slice at Starbucks, so here’s my version. I also like to make mini muffins instead of normal size.
Banana Muffins:
These muffins are my go-to for bakery cravings.
I’ll admit, the full-fat version is better ;-) BUT these are a close second and they satisfy my cravings!
1/2 cup whole wheat flour
1/2 cup all-purpose flour
1 tsp baking powder
1/2 tsp baking soda
1 TBSP flax seed (optional)
Pinch of kosher salt
1 cup mashed ripe banana (about 2 medium bananas)
1/4 cup sugar
1/4 cup applesauce
1 egg
1/2 teaspoon vanilla
Mix dry ingredients. Beat banana, sugar, egg, vanilla; stir in applesauce
Combine with dry ingredients. Bake at 350 degrees for 15-20 minutes.

Katie M

Right before I started at Fusion I was obsessed with Zone bars. The chocolate caramel ones. I remember thinking how lucky I was that something so healthy and nutritious could taste like a Snickers. I would eat two a day. I noticed some weight creeping on and did a little investigating and found out I was pretty much eating two candy bars a day. Ugh! I had to break up with those tasty little suckers right away. I replaced them with an actual healthy meal (turkey or veggie wrap) – and while the wraps didn’t taste near as good as those Zone bars, my jeans fit better so it was worth it! I still think about those Zone bars sometimes. So bad but so good!!!

Shauna P

I put less sugar in muffins and sub whole wheat flour or mix half regular flour with half whole wheat.
Instead of sugar in coffee I sprinkle cinnamon and a little bit of skim milk. Skinnier for the waist and wallet than a Starbucks bomb!       If you don’t want to make adjustments just portion control the bad stuff :) And also when you go out to dinner…don’t be fooled! Ask for no butter (sometimes they add butter on everything especially veggies when you think you’re being healthy!)

Brooke

I used to convince myself that everything from the Whole Foods bakery was great to splurge on – because everything’s healthy from there, right?! ;0 But don’t be fooled, nothing that delicious could be super great for you (fine to eat on occasion, of course.) Another thing that’s helped has been chains like Panera and Starbucks are now listing the calorie content of everything up on the menu – so even if that muffin or Salted Caramel Mocha is calling your name, it’s harder to cave when the damage is right there in front of you. That being said, the previously mentioned amazing drink from Starbucks can always be hacked with skim milk & no whipped cream… Also, don’t get caught up in the ‘everything gluten-free is healthy’ trap. Gluten-free cookies are still cookies… I don’t buy those products but instead choose the real food version – spaghetti squash instead of GF noodles, etc. 

Liz

An easy habit to get into is going to “bars” – granola, energy, power whatever you call them. The fat and calories you’re consuming in some of the bars, you should just have a Snickers bar instead, they are that useless. (See above!) Just tell yourself – what “fuels” my body?!? Be careful and check the labels, and as much as possible (I know they can work great in a jam), avoid the quick fix and eat whole, real foods instead!

Becca

A long time ago I used to eat cereal for breakfast all the time and for a snack. It seemed healthy and had lots of fiber but was a huge calorie, sugar and carb bomb! I just don’t do it now. Easy when I can read on the label the crazy amount of sugar in just one serving!

Katie H

When I am stressed or bored or tired or hungry, I reach for the chocolate chip bag. I LOVE chocolate (especially the Trader Joe’s Semi-Sweet Chocolate Chunks). However, in my weakness, the entire bag disappears and I didn’t even use them to make cookies as intended, right?! OR another calorie bomb … spoonfuls of peanut butter (LOTS of spoonfuls) …
This snack has been my go to for a while. I LOVE it – it’s just the right amount of salty and sweet. I adjust the recipe slightly and sometimes replace peanut butter with Justin’s Almond butter. Also, I often use just enough honey to taste instead of the maple syrup.
P.S. Everything in moderation, right … a couple of dark chocolate chips on top to satisfy that chocolate craving…Perfect little snack for that peanut butter / chocolate need!

Creamy Peanut Butter Dip and Apple Slices 

Adapted from PopSugar

6 ounces nonfat vanilla Greek yogurt
1 tablespoon natural peanut butter (or almond butter)
1/2 tablespoon organic maple syrup (or honey)
1/8 teaspoon cinnamon

Mix all the ingredients in a bowl. Serve with apple slices.

Amy P

Guilty Pleasure – Wasabi Peas! Until I found out they were frequently fried & loaded with salt and calories. So, freeze-dried peas, like the ones from Just Tomatoes, Etc.!, are crunchy and delicious like wasabi peas, but without all the fat and excess calories. I take those and lightly spray with non-stick spray (optional), then sprinkle on wasabi powder and/or any favorite seasoning. Also you can broil garbanzo beans and season for a similar effect. Mix either with air-popped popcorn and you have a filling snack with a 1/4 of the calories.

Betsy W

My calorie splurge usually consists of dark chocolate, almond butter and peanut butter as I can always find a way to spin the “health” benefits of these treats! I am a big baker though, and I’ve found that subbing applesauce for vegetable oil, and even using dairy free butter and cream cheeses, can make a world of difference in the number of calories we consume when eating delicious desserts. Here’s one of my favorite recipes subbing a few of these things. You can’t do much about the sugar, but when you know you are going to splurge on a piece of carrot cake, try to cut back on your sugar intake the rest of the day. Everything in moderation and enjoy!

Carrot Cake

Cake:

1 1/2 cup applesauce (instead of corn oil)

4 eggs (or 2 eggs and 4 egg whites)

1 teaspoon vanilla

2 cups sugar

2 cups flour

2 teaspoons cinnamon

1/2 teaspoon salt (I often omit the salt from my baking recipes!)

1 teaspoon baking powder

1 teaspoon baking soda

3 cups raw grated carrots

Frosting:

1/2 cup butter (I am lactose intolerant, so I like to use Earth Balance soy and dairy free.

You can usually find this at Whole Foods.)

8 oz. cream cheese (Diaya dairy free cream cheese is great!

The only thing to note is that the consistency is a little less firm.
After frosting the cake, let it refrigerate for 24 hours,
and then no one will be able to tell the difference!!)

1 teaspoon vanilla

1 lb. box of powdered sugar

1 cup chopped raw pecans

Baking Instructions:

Beat together applesauce, eggs, vanilla and sugar.Sift together the flour, cinnamon, salt, baking powder, and baking soda. Add carrots to creamed ingredients. Add dry ingredients. Grease a 9″x13″ baking pan and bake at 350 degrees for 25-30 minutes. To make frosting, blend butter, cream cheese and vanilla. Add powered sugar and beat well. Add chopped pecans and spread on cake.

unnamed-19

Darby

And last but not least, we have to include something to get that pumpkin-flavored fix for the fall, right? These are great little cookies with only 42 calories per “blob”! Have these on hand so you don’t go overboard on everything orange – tempting you in the grocery stores, restaurants & media.

Ingredients: 

  • 1 cup of whole wheat flour
  • 1 cup of all purpose flour
  • 1 cup of white sugar
  • 1 teaspoon baking powder
  • 1 teaspoon baking soda
  • 2 teaspoons of pumpkin pie spice
  • 1/8 teaspoon of sea salt
  • 1/2 cup of unsweetened apple sauce
  • 1 teaspoon of almond extract (you can use vanilla if you prefer)
  • 1 cup of canned pumpkin (not pumpkin pie  mix)
  • Cooking spray
How to Make Them:
  • Preheat oven to 350. Grease a cookie sheet with cooking spray.
  • Cream sugars, applesauce, pumpkin and almond or Vanilla extract together.
  • In another bowl, mix flours, baking soda, baking powder, salt and spice. Once mixed, add to the wet stff.
  •  Form little blobs and bake for 15 – 18 minutes, or until browned.

 

 


The benefits of following a healthy exercise plan not only keep us feeling confident and good about ourselves, but getting your daily sweat and fueling your body with nutrients (instead of junk that can wreak havoc on your insides) keep your entire body functioning at peak levels, including your beautiful, beaming face. We all have different routines to keep our skin bright and made up at times, but its always fun to mix it up a bit and see what works! So we asked our instructors what their top five favorite products are to keep them on the go from studio to life as quickly as possible! Plus we asked, what song right now makes you want to get up and sweat?

Erica 

1.  Chanel Les Beiges – All-in-one Healthy Glow Fluid
2.  Bumble and Bumble Tonic – perfect to spray in sweaty hair on the go
3.  Rhonda Allison Sea Gems
4.  Jergens Natural Glow – foaming daily moisturizer
5.  Alba Botanica pore purifying mini peel
.
Fave new jam – Take You There by Jack U (feat Kiesza)

Liz B

Well we all know water proof mascara is not my thing, however… I use quite a few Makeup Forever products to keep my face in check running from sweating my buns off in the studio to chasing around my five girls.
.
My jam “I” by Kendrick Lamar

Leeze

Here are my top faves!! All of these are the bomb.com in my opinion ;)
1. YSL Volume Effect Faux Cils Mascara.
Great for every day and can also go a little heavier for night. Makes your lashes long and voluminous!
2. Pretty Peaushun Skin Tight Body Lotion
Obvi this makes you super toned, even not coming to Fusion ;-)… No seriously, this stuff is amazing. Do NOT use every day though. It’s not meant for that. Use it on your shoulders, arms, chest, legs. Any part that’s showing that you want to highlight and accentuate!
3. Chanel Glossimer Lipgloss
So many awesome colors for day or night! Goes on really well and always looks fab.
4. St.Tropez Self Tan Bronzing Mousse
I think this is the best at home self tanner. You put it on with a glove that you get from the St.Tropez brand, too.
5. Coconut oil
My skin gets so dry in the winter! A little goes a long way and is super moisturizing. I Use it on my face and all over body!

Katy S

  1. Cetaphil Facial Cleanser (so cheap & so good!)
  2. Clarisonic Cleansing Device (a sweataholics lifesaver!!)
  3. SkinCeuticals Serums (a worthy splurge!)
  4. Bobbi Brown Nude Collection Shadows
  5. The darkest black mascara I can get my hands on!!!
Oh…can I add one more….Facials!!!!  I prefer them to massages and another worthy investment for a life long “sweataholic” :)
.
Fave Workout Song of the moment (mine changes constantly)…..Ugly Heart by G.R.L.

Shauna P

  • Favorite makeup product: MAC paints for under eyeshadow – I swear by it, even if you’re a sweaty mess, your eyeshadow will still look good!
  • Skincare: Clarisonic Cleansing Brush, Retin-A gel
Favorite current workout song: Hideaway by Kiesza

Amy H

  • Claudio Riaz Instant Face and Instant Face brush: 
    • Francie and I met Claudio at Barney’s in Chicago and he turned us on to this. We told Emily at Standard Style about it and now they sell it. It’s an all-over bronzer/brightener that is a mix of 7 diff shades and uses the big square brush to swipe the color and apply. IT”S THE BOMB!!
  • For eyeshadow quads and lip gloss:
    • CHANEL – there’s nothing better. The sticky glosses have great staying power and the eyeshadows are the most amazing combos of colors that last forever.
  • Cream Eyeshadow that stays on when your sweating at the gym or on the beach:
    • Mac paint pots and Shishedo pots. They both have a variety of nice neutral shades that you can swipe on with your finger or a brush and they stay in place- even after 2 Fusion classes!
  • Concealer:
    • Cle de peau for daytime and Nars and/or Bobbi Brown brightening concealer for nighttime.
  • Skin Cleanser:
    • I use Cetaphil and my Clarisonic. I make all of my boys use a clarisonic too: it works SO well. I use Rodan and Fields exfoliator paste for exfoliating a couple times a week.
  • Lipstick:
    • Chanel or Loreal – depending on the color you want. Loreal has some great neutrals for daytime wear, and Chanel has those darker sexy colors for night.
  • Foundation:
    • Laura Mercier or Jouer tinted moisturizer for every day, and Cle de Peau foundation for going out at night.
  • Skincare:
    • I use the Vitamin C serum eveyday and it’s made by Dr. Hannah Vargas (she’s local and also does my botox/fillers). Right now, I’m also into using TNS Serum every morning. For day cream I use Phytomer XMF Pionniere or La Mer. For eye cream, I use La Mer eye serum and eye balm. For night cream: Vivierskin Platine. During the winter I will rotate Retinol cream with my regular night cream. For Face Sunscreen, I like Skinceuticals because it give total protection to your face without leaving that weird white “veil” that some do. I also get hydrafacials once a month at Dr Vargas’ office.
  • Self tanners:
    • If I’m on my game, I get a GLOW tan from Kris Mantel because she hand-mixes the color depending on your skin and how dark you want to be. If I’m attempting a do-it-youself body tan, I like Loreal with the 360 degree nozzle bec you can hold it upside and get your whole body.  For face self-tanners, I don’t like the ones that make you instantly bronze, bec I think it makes your skin look dirty… so I use Jergens daily self-tan face cream. I use it about every other night or so- that way I don’t look so scary when I’m working out with no make-up.
Workout Song of the minute: “I” by Kendrick Lamar

Jos

  1. Skin Fitness Oxygen Serum – Absolutely will change the way your skin looks – I mix it with other serums or use it alone. Hydrates and almost plumps the skin.
  2. Tarte Cheek Stain – This makes your cheeks look dewy and glowy. I use it every single day.
  3. Smashbox BB cream – I’m not a fan of foundation, it makes me feel like my skin is suffocating … but this gives just enough coverage and moisturizes your skin.
  4. MAC Bronzer – If I were on Survivor, this would be my one luxury item. Everybody looks better with a tan!
  5. Bare Minerals Buxom Lipgloss – It tingles on your lips – super addictive.
Favorite Workout Jam Right Now-Swing by Savage. It’s oldschool and awesome. I will play it in every one of my classes until someone makes me stop.

Mari

Songs …. Timebomb by Tove Lo & Gecko by Oliver Heldens
Beauty items?? I guess my face lotion AM and PM facial moisturizer by Cerve

Sadie

Ha!  I’m about the LAST person in the world to give beauty advice, considering I only “get ready” about twice a week! Someday I’ll have more time for that… :)  The two things I use everyday are Target brand tangerine face wipes (yep, good old generic Target Brand) and Coconut Oil for my face. I’m not too fancy beyond that but those do the trick! :)

Favorite workout song… varies on the class I’m teaching but this week I’m digging Calvin Harris Blame 

Alex

My must-have beauty product is a high SPF daily facial moisturizer – I’ve been using and loving EMINENCE Organic Skin Care. It’s the best wrinkle prevention tool, and I get bad sun spots – someone once commented that he could tell I’d been on the beach because of my sunglass tan line; it wasn’t a tan line, it was my sun spots …
.
Current fav jam: Sweet Dreams by Beyonce (Charles loves her jams, so we’ve been dancing to Bey A LOT lately)

Katie H

Let’s be honest, I rarely have time for make-up application while chasing a one year old around  ;-)  But, a good friend of mine introduced me to the following 3 skin care products that I have loved! I use these after cleansing (usually).
  • Mario Badescu Glycolic Acid Toner: Makes me feel so clean!
  • Ole Henriksen Truth Serum: Antioxidants … yes, please!
  • Josie Maran’s Argan Oil: NO MORE dry winter skin… hopefully… we’ll see…
  • Nars Blush/Bronze Duo:  Oldie but goodie for me.
FAVORITE WORK OUT JAM:  Tribe – Theophilus London feat. Jesse Boykins
BUT if I can take it back to early 2000 … by all means, Batter Up by Nelly.  ;-)

65d45d49a4d6ba4e7d83ae57e17f3365
We know there’s plenty of online sources for healthy & delish recipes, but we know you guys love to see what your favorite instructors are eating for dinner – so here you go! Favorite summer recipes with some great ideas for snacks too… and we’ll be adding more to this list throughout the seasons!

______________Amy P______________

Easy Snack: OSTRIM Beef/Ostrich Jerky for a snack, 80 calories, 1.5 gm fat, 14 gm protein
.
Tomato Tzatziki Salad
  • Container of cherry tomatoes halved or quartered
  • 4 celery stalks of divided and chopped
  • 4 green onions green & white parts chopped
  • 1/2 Container of Trader Joe’s Low Fat Tzatziki Sauce
  • Garlic Salt & Pepper to Taste
  • Optional: Add Chopped Grilled Chicken
images-67Egg White Salad Recipe
  • 6 large hard-boiled egg whites, chopped (about 2 cups)
  • 1/4 cup finely chopped celery
  • 1/4 cup finely chopped red bell pepper
  • 1/4 cup finely chopped red onion
  • 3 tbsp. fat-free mayonnaise or Olive Oil Mayonaise
  • 1 tsp. creamy Dijon mustard
  • 1 tsp. lime juice
  • 1/2 tsp. lemon juice
  • 1/8 tsp. salt
  • 1/8 tsp. pepper
Place onions in a small microwave-safe bowl with 1 tbsp. of water. Cover and microwave for 1 1/2 minutes. Once cool enough to handle, drain water and allow to cool completely.
In a separate dish, stir together the mayo, mustard, lime juice, lemon juice, salt, and pepper. Once the onions have cooled, combine them with the chopped egg whites, red pepper and celery. Then add the mayo mixture, and stir until thoroughly mixed. Now devour…

___________Shawna W____________

image-20
Brussels sprouts!
Cut in half, put flat side down on a big skillet coated with olive oil, high heat
Once browned turn down heat, stir, add garlic, salt & pepper, and cover on low heat for about 3-5 minutes or until slightly soft
Toss in parm (if you aren’t doing AmpCamp :)
Delish warm, but I usually make extra to mix in w some quiona, other veggies, (sundried tomatoes, almonds, maybe goat cheese:)…portion it out, grab & go cold.

____________Megan Z_____________

Here’s a go to for me. I could eat this for all day every day! I make it for dinners, then have around for lunches the rest of the week. Super simple and oh so yum. I pair it with a roasted veggie and maybe a sweet tater, or put it on top of any salad.

images-68Salmon
Preheat oven to 400
  • All the measurements are approx:
  • Salmon fillet (sometimes I get a big pounder fillet, other times I will just get a few portion-sized fillets)
  • 1/4 cup low sodium soy sauce
  • heaping T of minced garlic
  • 1/4 cup lemon juice
  • salt and pepper if ya please
  • Marinate this for at least 30 minutes.
Bake for about 8-10 minutes, then switch it to broil. Leave it under the broiler for a good 5 minutes to let it get a lil crisp on top. Enjoy!

____________Darby____________

zucchini-pastaI love Truffle Zucchini & Yellow Squash Salad
-Use a spiraler to spiral cut a small sized zucchini and small yellow squash.
- toss veggies with 1 T of Truffle oil (buy the good stuff from Italy at Whole Foods)
- Sprinkle nutritional yeast & crushed red pepper flakes on top.
Enjoy!
.
I also love my Green Smoothie
  • Vega vanilla protein packet
  • 2 cups spinach
  • 1 cup of almond milk (unsweetened)
  • 1/2 frozen banana
  • 1/2 cup of ice
  • Blend for 2 minutes and enjoy! Best milk shake ever!
Snack: Sliced Cucumbers and Hummus or plain greek yogurt

___________Sadie____________

I’m soaking up the end of fresh summer produce and eating tons of herbs, tomatoes, zucchini and any other homegrown goodies I can get my hands on! Here are a couple I’ve done this week. I don’t tend to follow recipes very well so these aren’t exact but if you cook with fresh, good ingredients, I think it’s hard to mess up!
.
Summer Eggs:  Egg whites scrambled with fresh basil and chives (add a little salt, pepper and Cholula in the scramble before cooking). Top with a sprinkle of parmesan cheese. Either wrap in a warm whole wheat tortilla or serve with sliced tomatoes and avocado.
.
zucchini_tomato_recipes-1Roasted Zucchini and Tomatoes - super easy and tastes better than pizza! :)
  • Sliced Zucchini in coin shape (spray with nonstick spray and then broil 7-8 minutes to dry out the moisture a bit)
  • Sauté chopped onion, garlic and mushrooms in olive oil and a little salt and pepper
  • Add about 2 T of tomato paste and a splash of wine (red or white, whatever you have around)
  • Spread tomato paste and onion mixture on the bottom of a sprayed baking dish (9 by 13 works great pending how much zucchini you have)
  • Layer your sliced zucchinis, tomatoes and parmesan cheese and bake at 400 for about 30-45 minutes.
  • End with a broil so the top is brown and then sprinkle with fresh basil.

____________Jos______________

I mean this is delish. My kids love it and it tastes even better the next day as leftovers!!! You don’t even miss the carbs!!

Chicken-Enchilada-Stuffed-ZucchiniChicken Enchilada Stuffed Zucchini Boats
From Skinnytaste.com
For the enchilada sauce:

  • olive oil spray
  • 2 garlic cloves, minced
  • 1 or 2 tbsp chipotle chile in adobo sauce, more if you like it spicy
  • 1-1/2 cups tomato sauce
  • 1/2 tsp chipotle chili powder
  • 1/2 tsp ground cumin
  • 2/3 cup fat-free low-sodium chicken broth
  • kosher salt and fresh pepper to taste
For the zucchini boats:

  • 4 (about 32 oz total) medium zucchini
  • 1 tsp oil
  • 1/2 cup green onions, chopped
  • 3 cloves garlic, crushed
  • 1/2 cup diced green bell pepper
  • 1/4 cup chopped cilantro
  • 8 oz cooked shredded chicken breast
  • 1 tsp cumin
  • 1/2 tsp dried oregano
  • 1/2 tsp chipotle chili powder
  • 3 tbsp water or fat free chicken broth
  • 1 tbsp tomato paste
  • salt and pepper to taste
For the Topping:
  • 3/4 cup reduced fat shredded sharp cheddar
  • chopped scallions and cilantro for garnish

_____________Becca____________

images-69Crispy Citrus Salmon

(Need a zesting tool) & I never measure the toppings accurately for this recipe but here are the approximate amounts…

  • Olive oil spray
  • 4-4 oz boneless, skinless wild salmon fillets
  • 1/3 tsp each kosher salt & fresh ground black pepper, divided among fillets
  • 2 Tbsp whole-wheat panko bread crumbs
  • 1 Tbsp chopped fresh parsley
  • 2 tsp lime zest, divided
  • 2 tsp lemon zest, divided

Preheat oven to 350. Line a large baking sheet with foil and mist with cooking spray. Season salmon with half of salt and pepper, dividing evenly. Transfer to baking sheet. In small bowl, combine panko, parsley, and 1tsp each lemon zest & lime zest. Sprinkle over salmon, pressing into tops and sides of the fish to adhere. Bake 12-15 minutes until cooked through but careful not to dry out salmon by over-cooking. If desired, serve w/ lemon slices.

Buffalo Chicken

Franks-RedHot-OriginalI used to use a crockpot Buffalo Chicken recipe with chopped onion and other spices/ingredients (maybe cream cheese & other not so healthy stuff) but one day when I was rushing out the door and ran out of time… I just threw the following in a crockpot in a desperate state – Nobody in my family noticed the change in the recipe so I don’t bother with the other ingredients anymore. Ha!

  • 1 cup of Frank’s original hot sauce
  • 1 cup of water
  • 8 chicken breasts
  • Later cook quinoa… When it was done cooking, I poured a little of the juices from the cooked buffalo chicken crockpot over the quinoa. Served with veggies and a crunchy salad.
  • Buffalo Chicken Wraps: Use the above chicken recipe (drained), quinoa, guacamole and some black beans. My husband and I sometimes wrap the chicken in Romaine - My kids often wrap it in tortillas w/ a sprinkle of cheese.
  • Buffalo ChickenSoup: it makes a great base for a soup too so I always make extra & don’t waste the yummy juices and leftovers… I just toss in a can of black beans, chicken broth or water, fresh cilantro (or frozen chopped cilantro), cumin, leftover quinoa, fresh spinach and/or zucchini, and any other veggies (onion, peppers, tomatoes, etc.) I use my immersion blender to hide the veggies from my kids, warm it and serve.

Tilapia w/ (Costco brand) Kirkland’s Tuscan Seasoning

Sprinkle Kirkland’s Tuscan Seasoning on top of tilapia (plus a little parmesan for my kids) and Broil for 5-6 minutes. Check to see if done.

Marinated Roasted Veggies (& Chicken)

  • I use the same recipe for the chicken marinade-just make two batches & add chicken to one. 
  • 1/2 cup olive oil
  • 1/4 cup lemon juice or lime juice or a combo
  • 1/4 cup vinegar-any kind
  • 1 T chili powder (sometimes I add another T if I want it spicy)
  • 1-2 tsp minced garlic
  • salt and pepper to taste.
  • Reduce or double depending on the amount of veggies. I double it. I use what ever veggies I have on hand – Slice pretty thick, especially mushrooms… use onions, red & yellow peppers, whatever you like.

Put all ingredients in a screw top jar and shake. If time permits, I let it sit for about 30 mins before adding it to the veggies already in a large bowl or ziploc. Marinate an hour or longer. Drain, Roast at 375 for 25-30 mins. Serve sliced for fajitas or just as is.

Crock Pot Balsamic Chicken

  • 4-6 boneless, skinless, chicken breasts
  • 2 14.5 oz can diced tomatoes (add tomatoes and frozen chopped spinach to food processor puree to hide chunks from kids)
  • 1 onion thinly sliced (or chopped)
  • 4 garlic cloves
  • 1/2 cup balsamic vinegar (Less is preferred by my family)
  • 2 T olive oil
  • 1 tsp each: dried oregano, basil, and rosemary
  • 1/2 tsp thyme
  • ground black pepper and salt to taste

Pour the olive oil on bottom of crock pot, place in chicken breasts, salt and pepper each breast. Put sliced onion on top of chicken then put in all the dried herbs and garlic cloves, pour in vinegar and top with tomatoes. Cook on high 4 hours, serve over angel hair pasta (for the kids) or quinoa &/or spinach or other veggies.

o-HEALTHY-CROCK-POT-RECIPES-facebookBroke Bean Stew

  • 1 Tbsp olive oil
  • 1 large yellow or white onion, chopped
  • 1 Tbsp chopped/minced garlic
  • 1 tsp ground cumin
  • 1 tsp chili powder
  • 2 tsp kosher salt
  • 2 cans diced fire-roasted tomatoes (14.5oz) (I used one can fire and one can tomatoes and green chilis)
  • 3 cans (15.5 oz each) any beans: dark red kidney beans, black bean, white beans; rinsed & drained
  • 4 cups fat-free vegetable broth (I sometimes use 2 ½, it is thicker but worked too)
  • 1/4 cup chopped cilantro
  • 5 ounce container of fresh baby spinach leaves

Heat olive oil over medium-high heat in 4-quart saucepan. Add onion and sauté about 5 minutes, until softened but not browned. Add garlic and cook 1 minute longer. Do not brown garlic.

Add spices and tomatoes and simmer about 5 minutes. Add beans and broth and bring to a boil. (don’t add cilantro yet!) Reduce to a simmer.

Use your immersion hand blender to puree some of the beans & tomatoes with cilantro and puree until smooth. BE CAREFUL AND LET MIXTURE COOL A BIT FIRST! Otherwise it may explode on you. Ouch. Add spinach and heat just until wilted. Stir well and serve hot. (I use my immersion hand blender to puree the spinach too so my kids eat it with smiles and have no idea it is there.)

Mexican Cilantro Quinoa Salad

I love cilantro! This calls for the leaves off an entire bunch. This salad can keep for days and tastes better each day! (The Mexican cheese, Cotija – It is like a harder, dryer and SALTIER feta. I just use Feta because I have it on hand.)

  • 1 cup dry quinoa cooked to box directions
  • ¼ cup fresh lime juice (about 2 limes) or less
  • 2 tablespoons olive oil
  • 2 pressed garlic cloves (or minced garlic)
  • 1/8 tsp. black pepper
  • 1 tsp. kosher salt
  • 1 (14 oz.) can diced tomatoes (w/out or with green chile peppers), drained
  • 1 (14 oz.) can beans (garbanzo, black, navy, or pinto) rinsed & drained
  • 1 bunch cilantro, chopped
  • 2 avocados, cubed
  • 2 tablespoons fresh lemon juice (about 1 small Lemon squeezed) or less
  • ¼ cup crumbled Cotija cheese. (I use low fat Feta)

Cook your 1 cup dry quinoa according to package directions. Assemble ingredients…

Meanwhile, stir together the fresh lime juice, olive oil, salt, pepper, pressed garlic, diced tomatoes, and beans…When the quinoa has cooled off, stir it into the tomato mixture, and thoroughly chill in refrigerator, about 2 hours.

When the quinoa is cold, cut your avocado and pour the 2 tablespoons of fresh lemon over the cubes. Lemon is a natural preservative and keeps the avocado from turning brown if you are not planning on eating it all right away. Fluff the quinoa with a spoon, and gently fold in the cilantro, avocados, and crumbled cheese.

Lickable Lentil Stew

  • Olive oil
  • 1 cup yellow onion, diced
  • 1 cup large diced carrots (easy to dice slightly thawed frozen carrots)
  • 2 garlic cloves, minced
  • 1 14oz can of diced tomatoes
  • ½ cup lentils
  • 1 cup chicken stock
  • 1 tsp each: mild curry, fresh thyme leaves, kosher salt, pepper,
  • (1 tsp or so) red wine vinegar right before serving (optional)

Heat olive oil in pan and add onions and carrots. Saute on medium until golden brown. Add garlic in the last minute. Add tomatoes, lentils, broth, curry, thyme, salt, and pepper to pot. Bring to boil, then reduce heat, simmer covered for about 30-40 minutes. Uncover and cook more if necessary. Let sit about 10-15 minutes to thicken up. Add a few dashes of red wine vinegar before serving. Enjoy! Tastes even better the next day!

curried-quinoa-bowlCurried Quinoa… If you like curry, then you will LOVE this recipe!

  • 3 cups cooked quinoa (if you cook 1 cup dry per instructions, you get about 3 cups)
  • 1/2 cup plain, Fat Free, Greek Yogurt
  • 1/4 cup olive oil (or less)
  • 3 teaspoon white wine vinegar
  • 2 teaspoon curry powder
  • ¼- ½ teaspoon ground turmeric
  • ½ – ¾ teaspoons sea salt or to taste
  • ½ teaspoon freshly ground black pepper or to taste
  • 1-2 cups shredded carrots (I chopped the long string shredded sticks you can buy)
  • 1/2 cup minced fresh flat-leaf parsley (I almost doubled this) Actually used Cilantro instead sometimes, your choice
  • 1/2 cup dried raisins (I left this out and replaced with red pepper chopped or apples)
  • 1/4 cup sliced almonds (I toasted mine in the toaster oven a bit & sometimes left out)
  • 2 scallions, thinly sliced (white and green parts) (sometime left out)
  • 1/4 cup small-diced red onion (I used sweet onion)

Assemble all your ingredients…Mix the yogurt, oil, vinegar, spices, salt and pepper until fully incorporated…

Toss all the ingredients together in a large bowl. Try not to eat the whole thing at once. It is even better the next day! We liked it warm and/or cold by itself or over veggies or salad greeens.

Mojo Cuban Pork 

Mojo sauce (I LOVE THIS SAUCE!!!):

  • ½ cup Lime Juice
  • 2 cups Fresh Cilantro
  • 3 Tbsp Garlic
  • ½ tsp salt
  • ½ tsp pepper
  • 1/3 cup olive oil

Throw all ingredients except oil into food processor or blender, blend well. Slowly stream in the oil as blending until mixed well. (Sauce stays fresh about 3 days or can be frozen in batches to use later)

Pork:

  • 4-5 lb pork roast or pork tenderloin
  • About 2 yellow onions, sliced
  • Rub pork with: 3 Tbsp chili powder, 1 tsp coriander, 2 tsp cumin, 2 tsp onion powder, 1 Tbsp dried parsley, ¼ tsp chipotle powder (optional), 2 tsp sea salt

Place onions in bottom of crockpot, roast on top of onions, and more onions on top of pork. Cook high 5-6 hours, then low for 3 hours or more, until the pork is falling apart & easy to shred. No water needed.

Combine & Warm in crockpot or in oven @ 400 degrees for 25-30 minutes:

  • Approx. 2 cups Shredded Pork
  • 2 cups Black Beans –drained & rinsed
  • 1 cup cut Onion/pepper fajita mix
  • ½ cup Mojo Sauce
  • Cook 1 ½ cup rice/quinoa combo with 3 cups of broth or water to serve with the pork/beans & sauce

today-is-a-new-day-quote

photo-4This month we get up close with Francie Bradley – I’ve heard her referred to as “the super-model-looking-instructor,” “Amy’s sister,” “the funny instructor,”… but however you know her, you know she’s always smiling, always cracking a joke, and always kicking our buns. Read on to learn more about this mama 0f two, where she gets her sweet Fusion moves and why oh why she always looks so good.

How did you find Fusion?

I didn’t live here in the beginning, but my sister Amy H kept talking about how awesome this Fusion place/workout was! We have always exercised together and enjoyed the same type of experience so I new it must be something special!

What did you like about it when you finally got to try a class?

I loved that I could go for 1 hour and get all I needed for that day. A great cardio AND toning workout while hanging out with some incredible women in a wonderful environment. Right after I moved to KC I became a FAITHFUL client that couldn’t get enough of Fusion! My body immediately started to change in a positive way.

What sorts of exercise did you do before Fusion?

I ran a lot and was into spinning as well. Honestly, I did a lot of videos at home because I had really small little babies then and it was kinda whatever worked into my schedule that particular day is what I could do! I still try and run once a week but get my sweat from Fusion most of the time.

How do you get in here for your workouts when you really aren’t feeling it – what do you use as motivation?

Well I make my workouts a top priority in my day so I really don’t think about the “getting there” part because its going to happen wether I’m up for it or not! If I’m really not feeling it, I just try to focus on how lucky I am that I am healthy and strong enough to be able to exercise. I also try to listen to my body. Don’t push yourself if it feels like you’re hurting yourself – and I don’t mean “am I sore from yesterday” or “am I being lazy” – I mean don’t push hard if you’re truly feeling fatigued or sick. You only have one of these suckers so you might as well take great care of it!

Did you grow up working out?photo-3

Yes, I am one of three girls and we grew up super active in all types of sports and activities. Sitting on the couch was NOT an option when we were young! My parents were, and still are, giant advocates of keeping your body as active and healthy as you can.

How did you become an instructor?

A few months in, Darby asked me if I’d be interested in teaching – I had been teaching for about four years (spin and cardio/toning) in a gym where we lived prior so I thought, sure, why not! Little did I know what a fun job I had agreed to and all the wonderful growth I was going to be a part of.

What’s your favorite part about being an instructor here?
Oh my! Well that’s maybe the toughest question – there are so many things I love about it. Watching clients change not only their bodies but their spirits into more healthy and happy individuals is pretty hard to beat! Being surrounded with so much positive energy and joy each time I walk into a place I call my work – it seems like the craziest and most wonderful oxymoron ever.

How do you describe Fusion to someone who’s never heard of it?

WOW! I get asked this question at least once a week. My answer is always: well, the name itself should give you some sort of an idea of what you’re in for – a complete fusion of every type of exercise you’ve heard of, experienced and never thought you could do! A balance of both cardio and toning while incorporating new and creative ways to make it fun and exciting – no easy task.

How do you come up with new moves for classes?

I always start with deciding what muscle group I am looking to work, and from there I just do what feels natural with that muscle & makes that area burn like hell! I try to keep my moves somewhat simple. I’d rather have the clients get a great workout doing moves that aren’t overwhelmingly complicated than make them so complex that they never catch on!

Where do you get your fitness motivation – who are your role models?

Honestly, I’d have to say the clients at Fusion are my #1 role models, and I’m not just saying that! I feel more inspired watching them than I do watching Julian Michaels or Tracy Anderson. Being able to witness the changes that occur in real people is CRAZY motivational!

photo-2Is it easy to get caught up in the pressure of being ‘perfect’ when you’re a role model for so many clients? 

Well, getting in front of a room full of gals in spandex can be a bit overwhelming. When a little insecurity rolls in, I just have to re-center myself and realize that I’m human, and I am doing the best job I can at living my life!

Let’s talk about food…another big factor in why your body is what it is. Did you grow up eating healthy?

Yes, not scary healthy, but yes. I knew the benefit of eating fruits, veggies and lean meats while also recognizing how crummy lots of sugar and alcohol made me feel and look! Now all that being said, I don’t think I was always as clean of an eater as I am now. I definitely went through some ups and downs with my weight but all along the way, I knew that balance was the key to being successful. It’s just sticking with it that makes the difference.

How do you keep up with your healthy eating goals, being a busy mom & wife?

Being organized is my key to not getting crazy! On Sunday or Monday I always bake or grill skinless, boneless chicken breast –  I keep them in my fridge so they are available anytime I need to grab a quick protein. Also, veggies are your best friend! I always have radishes, celery, mini bell peppers and broccoli on hand and use hummus or salsa to dip them in for a super quick snack that doesn’t take a ton of brian power. Finally, I ALWAYS have almonds and some sort of a protein bar (at least 10g protein, less than 200cal and no more than 6g sugar) in my car/purse! When that hunger hits, I can make some REALLY SCARY choices so I make sure I’m equipped to deal with it in a healthy way.

What’s a favorite quick & healthy snack for your kids?

My kids love bananas with peanut butter, greek yogurt with a little honey or Skinny Pop popcorn in individual bags!

What do you do when you’re craving a certain junk food?

Well it depends what it is. I love ice cream so I replace a big bowl of Brier’s cookie dough with a skinny cow ice cream bar. As far as a burger or pasta; I will usually order something off the kids menu! That way I’ve gotten my craving under control without the 1,400 calorie bomb that an adult dish would contain.

Do you have cheat meals/days?

I am a clean eater 6 days a week…..Day 7, well thats another story ;0 … But that next morning, you better believe I am right back to that clean lifestyle!

What do you usually eat for breakfast?

I LOVE Advocare’s chocolate meal replacement shakes! So either that or one egg and one egg white w/ a turkey sausage patty.

Ok let’s get random.. If you could go visit your 14-year old self, what lesson would you share with her that you’ve learned about being an adult?

Stop trying to please everyone ~ Love yourself! If you don’t love yourself, than who really will?

What’s the last concert you went to?

Kings of Leon!

If you could only spend money on one frivolous thing for yourself, what would it be?

CLOTHES! I’m a online shopping junky! If anyone ever needs any suggestions on websites for specific clothing, I’m your gal!

Where is your dream travel destination?

St Barth’s!

Who’s your celebrity crush?

Wow, well that is just too limiting! I’d have to say Jason Sudeikis. I love when a guy has great style but isn’t afraid to make a fool of himself – confidence is everything!

What’s a fave activity to do with your kiddos?

I love to take them to do anything outside – park, pool, zoo!

What’s your favorite thing about living in KC?

My husband and I love to go out and try new restaurants, and also spend time with my family who all just happen to conveniently live here :)

The Fab Five

Favorite Restaurant: Wowzers…hard question! In town I’d have to day Story or BRGR and out of town, Nobu!
Favorite Place to Drink a Glass of Wine: The lobby bar looking out at the ocean at the Montage in Laguna CA
Favorite Inspiring Book: I hate to admit it, but I don’t do a lot of reading so I can’t say I have one!
Favorite Beauty Advice: USE AN EYEBROW PENCIL!! It’s really non-negotiable.
photo-5

Our amazing circle of Weight Loss Boot Camps continues again this week with the closing of our special 6-week WLBC Blast and the start of our Fall 12-week session starting this Sunday, September 7th! Though the sessions keep rolling through, the changes we see in you guys never fail to absolutely astound us – we are so proud of our campers’ continual determination to stick with the programs, test themselves physically and mentally, and create results whether this was the first or 500th time they’ve stepped into the studio.

Check out more details about our Weight Loss Boot Camps and AmpCamps here, and give a shout out to these beauties below!

* * * * * * Jackie * * * * * *

Jackie

Lost 8 pounds

Down 3 inches from her hips

Down 6 inches from her waist

Down 1 inch from her chest

Plank improved from :40 to 1:51!

2 minutes of cardio went from 8.5 laps to 16!

“You killed it and made every session fun. Way to work hard and get results. I know you will look fabulous in your wedding dress, and even better…you have the strength and stamina to dance longer and get lower than any of your guests:)! Congrats!” – Shawna

 * * * * * * Sara * * * * * *

sara

Lost 13.7 pounds

Down 4 inches from her hips

Down 4 inches from her waist

Down 4 inches from her chest

Her 1-minute pushups improved from 2 on toes/17 on knees to 12 on toes/21 on knees!

Her 1-minute sit-ups improved from 20 to 25!

6 weeks ago she planked for :40 now she can hold plank for 1:22!

Her 2 minutes of cardio improved from 10 laps to 12!

“Way to go Sara, you look amazing – happy to have you in the program and look forward to your continued success!” – Shawna

* * * * * * Carol * * * * * *

carolLost: 15.1 pounds

Down 3.5 inches from her hips

Down 4 inches from her waist

Down 3 inches from her chest

She improved her 1-minute push-ups from 20 on toes/12 on knees to 20 on toes/23 on knees!

1-minute sit-ups improved from 21 to 30!

6 weeks ago she planked for 1:10, now she holds for 2:00!

“Carol, it was so great to have you in this session. You came in committed and worked your butt off every work out – I had no doubt you would get great results!  Thanks for inspiring me and others around you.” – Shawna

* * * * * * Jana * * * * * *

jana

Lost 5.6 pounds

Down 1 inch from her hips

Down 3 inches from her waist

Down 1 inch from her chest

She improved her 1-minute pushups from 3 on toes/23 on knees to 15 on toes/25 on knees!

She improved her 1-minute sit-ups from 18 to 27!

6 weeks ago she planked for 1:00, now she can hold for 2:00!

Her 2 minutes of cardio improved from 11.5 to 12.75 laps!

“Jana, you did a great job. I am so proud of you for pushing through. This is never and easy journey, but we all can relate. The impressive part is that you persevered and had great success. Keep it up!” – Shawna

 * * * * * * Suzanne * * * * * *

suzanneDown .5 inches from her hips

Down 1 inch from her waist

Down 1 inch from her chest

“Your push-ups, sit-ups and cardio improved a great deal & once again you killed it on the inches. Nice job and way to work hard, every, single, workout!” – Shawna

* * * * * * Carly * * * * * *

Carly

Lost 14.4 pounds

Down 3.75 in from her hips

Down 5.5 in from her waist

Down 2.5 in from her chest

“Such incredible results in such a short time. Way to get after it and keep your focus. You are a fit as a fiddle and the proof is in how hard you workout – It was fun to have you join us.” – Shawna

* * * * * * Jamie * * * * * *

Jamie

Lost 5.3 pounds

Down 1.5 in from her hips

Down 2 in from her waist

Down 1 in from her chest

Her 1-minute pushups improved from 28 to 35 (all on her toes!)

Her 1-minute sit-ups improved from 19 to 25!

6 weeks ago she planked for :24, now she can hold a plank for 1:17!

Her 2 minutes of cardio improved from 12 laps to 15!

“Way to keep at it – loved having you in class and look forward to seeing you around the studio!” – Shawna

 

 

 

 

As if coming home from vacation isn’t hard enough, who wants to deal with a big ol’ bloated belly from a week of overindulgence sans exercise? We definitely ain’t got time for that – or the ‘walk of shame’ back to the gym for a major butt-kicking on the first day back. Don’t turn into a pirate, eating and drinking everything in sight – check out our second installment of Fusion Instructors: They’re Real People Too! to read what they do to keep their bodies feeling and looking their best, even when in chillax mode.

Avoid the Fat-cation! Come Home Happy & Healthy

1. Keep Your Eating In Check

photodune-644913-closeup-of-a-young-girl-mouth-with-a-strawberry-sWe’ve listed this as the first and foremost way to avoid the fat-cation – because it’s just the damn truth. You’ve got to keep it somewhat under control. Yes the all-you-can-eat buffets can be tempting. Room service, appetizers, desserts… they can creep into your brain with unyielding persistence especially when the mimosas are calling each morning. But if you want to stay in the cute new clothes you packed – and for the love of pete, your regular clothes when you get home – you have to put a cap on it. Eat the appetizer for your main dinner. Pile on the fruit & egg white veggie omelet in the breakfast buffet line and lay low on the waffles and potatoes. Have a big salad for lunch. Indulge in a shared dessert with the whole table. Live a little, of course, but huge portions of salt, fat and carb-overload can really kill the mood with the added bloating, gas, and constipation to name a few. Keep things moving and your happiness a’flowing by filling up on lots of fruits, veggies & protein – and yes, since it is vacation, that includes your mimosa oranges.

2. Stay Active

unnamed-17The other part of coming home happy is movin’ & groovin’ throughout your trip. Dance until you’re sweaty, wander around the city, check out local classes – below our instructors have chimed in on how they work in a little sweat wherever they go. The great part about all of it, is that you know you feel better, stronger, SANER.. when you fuel your body with nutrients and keep your blood flowing and heart pumping heavy once a day!

Do a little research so you can travel prepared with an array of ideas to keep yourself free of excuses – think out of the box and check out what each city has to offer! Sites like Vegas.com really do all the work for you with long lists of everything you can think of to stay active – local studios and classes, unique opportunities like Aria’s Hotel Hike or the Mirage’s Yoga with Dolphins (yes real dolphins!) for a little something different. Think of it as an adventure, include your friends and family in the fun, and look forward to your vacay fitness! Read on for more great ideas and remember – we workout because we LOVE our bodies.

***********************

Darby: I like to take advantage of the surroundings. Morning hikes with pushup and cardio-burst intervals in the mountains. Beach jogs & band arm exercises at the ocean. I always take a green band with me, even if I just do 10 minutes of arms in the morning… It makes me feel so much better!

Liz B: I have ran the stairs in hotels, numerous times – floors 1-15 if I have to – a few times and you will get a workout! I have found tracks at a local high schools and have also found fun circuits off of Pinterest or fitness mags to do in my hotel room.

Sadie: Being healthy is a lifestyle, so that means it’s part of your day, everyday (or 99% of days!). Just because you’re on vacation doesn’t mean your workouts have to stop. Take advantage of the change of scenery. Here are my favorites:
- Beach Runs! There’s nothing better than running on the beach. Mix it up each day by doing a long run one day, sprints and simple cardio intervals the next (think burpee, squat jumps, plyo lunges), long fast walk another day, etc.
- Mountains – hike your heart out!  Such an awesome way to get to soak up the outdoors and get moving!
- Cute little towns – so many places have bike rentals now, check it out and make your tour around town on your bike!
Most important – keep you workout time the same as you do at home.  I think it’s best to do it around 7a – sleep in a little and then do it first thing before the day begins so you don’t talk yourself out of it.

Brooke: I love the Nike Training Club App. It has about 100 full body workouts you can do anywhere. No equipment needed. You can also choose your time increment times in 15, 30 or 45 minutes, plus you can sync your own music.

Erica: Tabatas! These are the best way to get high calorie burns without a lot of time or equipment. Do 20-30 seconds of a high intensity move (burpees, high knees, heismans, squat jumps, mountain climbers, etc.) with a 10-second active rest – repeat 7-8 times. I also love wall bridges for glutes, tricep dips and good old-fashioned pushups. If you are on vacay with a large group, make it fun and get everyone involved with sprint races, running drills in the sand, etc.

Becca: I use jogging as a way to reflect on the previous day and a fun way to tour where we are vacationing… Then back to my room for some tabatas (20 sec as hard as you can go, 10 sec rest… repeat at least 4 minutes). Occasionally I’ll pack a Fusion video too.

Leeze: I love to find studios to go. It’s always fun to try new places and it makes working out on vacation more fun! If not though, try to squeeze in your workout in the morning. You’ll be more likely to get it done if you do it first thing then saying you’ll “wait and do it later.” I also always do pushups and planks in hotel rooms! Sounds so weird and I can’t believe I’m actually confessing that I do that, but I do. Drop and do 20-30 pushups and hold planks! Switch them up, add variety, etc. Two of the best overall body-toning exercises you can do just by using your own body weight! 

Francie: I always bring a band and gliders with me! Also, I try to get up a little earlier than I would – talking 20min- and hit the gym for a quick AM workout before breakfast, then it’s done! I usually do 3-4 Tabatas and then some arms or abs … It is vacation after all!

Jos: I always bring resistance bands with me and try to make sure I work out first thing – even before breakfast – because if I get into pool or beach mode, it is over!!! (Why yes, senor, I would like a cervesa and so on to infinity…)
I don’t hold myself to my regular routines or duration of workouts – my theory is that if you get a good sweat every day, you’re good! Circuit training is my go-to vacation workout (short bursts of plyometrics mixed in with weight training or body weight movements like squats and lunges). I get it done in 20 minutes and then it’s on to the good stuff! It’s also good to give your body a break from routine and let yourself recover and relax a bit – it’ll improve your performance when you’re back at it after vacation is over.
.
Amy H: When I’m on vacay with my sisters, we do one of the following:
1) Francie or I will make up a list of simple tabatas (20 min of hard work/10 min of rest: do 8 rounds of each exercise). Examples of simple tabatas are: mountain climbers, burpees with a push-up, skaters, jumping jacks with alternating front or back kicks, jumping lunges. This is super quick & easy, requires no equipment and very little space. All you need is your phone or a watch to keep track of time.
2) Ideally, we will look online ahead of time and find a fitness class that we want to try. We have had really good classes, and really bad ones – so we usually do lots of investigating before we sign up and go. Spin classes are a guaranteed good workout because you control the intensity, so that’s always a safe bet.
3) We will do one of the Fusion DVDs. Those are ALWAYS a guaranteed ass-kicking! You can watch it on a computer or on a DVD player – so that’s simple. Those take up very little space, so we will do those right in the middle of the living room :)
Other tips: We always try to fit our workouts in first thing in the morning; the later in the day it gets, the tougher it is to fit it in. We usually try to bring one of the green bands with us so we can use that to amp up our workouts and get some arm work in. We try to stay active throughout the day: if there’s a place to rent bikes, we do that so we can bike wherever we want to go during the day. The bikes are usually dinky old ones with baskets, so it’s not like we burn a ton of calories, but every little bit counts – so we try our best to keep that in mind.

Also, if all else fails, we run as fast as we can to the bar to get our drinks… that’s a win/win situation!

You know in People magazine, the ‘They’re Real People Too” section where it shows celebs going to the grocery store or buying diapers or picking their nose? Ya, we love to scan through and relate (or judge) – because let’s face it, we all have the extra time to idly flip through magazines (ok we don’t but somehow we do.)

Well in honor of our little celebs in the Fusion world – yes you guys are whether you want to admit it or not (!) – we’re starting our own version: Fusion Instructors: They’re Real People Too! Don’t worry we won’t (or will we?) be hiding in the bushes with our iPhones waiting to catch you eating junk food. We just want to know – what do you do to stay healthy?

We depend on our instructors here at Fusion, basically, for our sanity (not to pressure them or anything.) No matter what sort of mood we’re in when we walk through the doors, we look to them for inspiration – whether it’s making us laugh, pushing us to drop lower or jump higher or hold that damn leg up for longer – we have a lot of expectations placed on their shoulders. We expect to walk out of our workout a happier, saner, nicer person. With a tighter ass!

So where do they get their energy? The happy vibes they’re always shooting all over the studios? What do they eat/drink/do to be such amazing sources of inspiration for all of us, constantly looking up to them?

Stay tuned for all sorts of fun stuff as we collect tips, lists, recipes and more to pick their brains on staying healthy, being real (and honest) and creating an even tighter community of like-minded, healthy, happy, Sweaty Sisterhood Fusionistas.

Fusion Instructors: They’re Real People Too!

-Eating Healthy on the Fly-

With the start of school and back to routine, we know all of you have dusted off your meal planners, spent half of a paycheck at Costco and are ready to go with healthy dinners, lunches for the kids and even the valiant goal of making hot breakfast twice a week. Right? Ok we know some of you Martha Stewart’s out there are, but for the rest of us, time will occasionally get the best of us and we’ll end up stuck – starving, in a rush, and tempted by the ol’ drive thru. So what do our instructors do when in the same boat?

“Chipotle bowl – black beans, lettuce, pico, chicken or steak. Squeeze lemon juice over it – yum!” – Jos

“#1: The Mixx is always a go-to on the run. Pick a salad that looks appealing to you then customize it! I love either the roasted beets or the turkey chop. I then ask for the higher calorie add-ins, like the cheese or nuts, on the side. That way I can add as much or as little. Also leave the fatty fat dressing on the side and get comfy with something healthier and lighter! Just pay attention to what you are getting. #2: Whole foods has great on the go options. The salad bar, sushi area, avocado and veggie spring wraps. When in doubt, stick to the raw veggies and lean proteins so you are staying on track.” – Megan Z

“When we hit Chic-Fil-A, the Asian Chicken Salad is my favorite!”- Liz W

“I am a t.Loft junkie. I get a warrior juice, lentil salad and 2 sunbutter balls almost every day! :) I also love a tuna salad sandwich with lots of veggies when I’m on the go from Great Harvest Bread Co. Two more staples in my diet are Spin! Pizza and the Mixx. At Spin, I get a full greek salad with no feta and add chicken. At the Mixx, I get the Main Street Chop Chop with no cheese and add red peppers.” – Betsy W

“For a quick snack, pop into a gas station or grocery store – I look for anything that will control serving size and keep me full – i.e. stay away from huge bags of nuts or jars of peanut butter and go for single serving packs – otherwise I’ll eat the entire bag/jar, especially if I’m hungry. Go for raw nuts and PB without added anything – like salt, oil, etc. I also try to satisfy what I’m craving (sweet vs. salty) so I don’t pig out later – pop chips or popcorn are easy finds to satisfy a salt craving at low-cal, or 75% or higher dark chocolate without sugar added can curb that sweet tooth. I’d also grab a high protein, low sugar drink to keep me full. I love Think Thin bars – another great high protein & low sugar option. You can find non-fat Greek yogurt most places (avoid any with added sugar) – I got a few weird looks but I totally had one at party cove this weekend (bachelorette party)… Another quick snack is a non-fat coffee drink with an apple. I don’t avoid these but try to account for them as a snack (go for sugar free syrup); and the milk keeps me full. I also love oatmeal – mostly for breakfast, but I’ve had it as a snack when I forgot to bring anything else to work (I keep a box of oatmeal there).” – Alex
.
“Starbucks spinach/feta/egg white wrap is always a decent choice.” – Shawna W
.
“Freebirds offers a lot of healthier options like a whole wheat tortilla, white cheese instead of mixed, etc. Also the kale salad from UnForked is good. – Francie

.

“Dean & Deluca has amazing rice paper wraps!” – Jenny
.
“Panera hummus chicken bowl on the hidden menu. Jimmy Johns unwiches- it’s a sandwich without the bread – hold the mayo (of course!). Chipotle bowl – hold the rice and sour cream. On the go snacks to avoid the extra cals (and money) - Mini Babybel cheeses, mini sweet bell peppers with plain Greek yogurt (I add dill and lemon), frozen grapes, almond thins (crackers) with turkey, or pepperoni slices.” – Erica
.
“Chic-Fil-A grilled chicken sandwich. Pei Wei has an option to steam instead of breading and frying. Avoid salads unless you’ve checked out the dressing facts. And beware of turkey burgers – they sound a lot healthier but a lot of times can have more calories than a regular burger depending on the restaurant.” – Shauna P
.
“Panera has their hidden menu – I like the chicken & spinach power bowl the best. Also a Justin’s almond butter pack and an apple. Trader Joe’s has an egg-white salad – one container has 14 g of protein and only 120 calories – eat it with their edamame crackers. ” – Mari
.
“I always have an apple in my car and a huge bottle of lemon water. Not the most exciting but I’m allergic to nuts so bars are a no go for me. If I’m super organized on Sunday I’ll roast some chickpeas with spices and keep them in individual ziplock bags for a quick snack.” Katie M – Bonus recipe below!
.
Katie M’s Chili Lime Roasted Chickpeas
2 – 15 oz cans chickpeas drained, rinsed & blotted
3-4 tsp chili powder
2 tables olive oil
1 tbls + 1 tsp lime juice
3/4 tsp sea salt
1-2 tsp cumin
chopped fresh cilantro
Preheat oven to 400. Line baking sheet with foil and spray with cooking spray. Spread chickpeas out in a single layer over foil. Bake for 45-50 min stirring and flipping every 15 min. They are done when they are really crunchy.
Near the end of cooking time, combine oil, chili powder, lime juice and cumin in a bowl and whisk.
When chickpeas are done let them cool and then pour mixture over them. Stir to coat. Separate into 1/2 C portions. Voila!

 

 

Congrats to our recent AmpCampers on 8 weeks of sweat & hard work! Check out these 3 ladies & get inspired to start your own session – new Amps starting this month and next month! Visit our AmpCamp page to find out dates & details.

“I am what I am today because of the choices I made yesterday.” Eleanor Roosevelt

***************Melissa****************

photo-19Lost 19.8 pounds

Down 1.5 inches from her waist

Pushups went from 26 on toes to 35 on toes

Sit ups improved from 22 to 27

Plank hold improved by an entire minute

****************Lisa*****************

photo-20

Lost 7.2 pounds

Down 3 inches from her waist

Down 2 inches from her hips

Down 2 inches from her chest

Pushups went from 25 on toes to 21 on toes and 17 on knees

Sit ups and plank holds improved as well

*************Molly**************

photo-22

Lost 10 pounds

Down 2.5 inches from her waist

Down 3 inches from her hips

Down 2.5 inches from her chest

Pushups improved from 25 on toes to 20 on toes & 9 on knees

Sit ups & plank hold also improved

680408a302ab235fac110ffaa4bb7d5c

The Leukemia & Lymphoma Society’s annual Light the Night family walk is coming September 19th! Once again we’ve organized a team to raise money – visit our Team Fusion #AustieStrong home page to register to walk with our team and start your personal fundraising goal to spread the word.

89246995

Light the Night
Friday September 19th 2014 6p
Cleveland Chiropractic College (College & Antioch, Overland Park)
Fun and free family activities and food throughout the evening, followed after the sunset by a moving walk lit with hundreds of colored lanterns in honor of those affected by blood cancers. An amazing summer night of love, friends, and family!

89273269

Last year the Fusion world was rocked - with Sadie’s son Austin’s diagnosis of Leukemia about a week before 2013′s Light the Night – and with the immense amount of love and support that poured out of our community for the Durbin family (Sadie & Brice, Austie & his twin brother Jack), Team Fusion and LLS. In 5 days, our team shot from $500 to over $17,000 - putting us second to all fundraising teams in Kansas City!

Months before the walk, Sadie volunteered to lead a Fusion team to spread the word about LLS and raise money – she had no prior connection and took on the responsibility out of her big heart and desire to spread Fusion love to various organizations. It was the first time many of us had been introduced to LLS – for some it was thought of as another great fundraising cause to another great organization – and nothing more. But in the blink of an eye it became very dear to our hearts and we learned a lot more about what they do and where the money goes – because one of our own family members was suddenly immersed in the world.

“The night Austin was diagnosed with Leukemia still haunts me as the emotions of fear, sadness and heartache were almost more than I thought I could manage. I remember Austin’s horrifically painful screams as he was probed and prodded, I remember a nurse literally lifting me off the ER floor after they told me, and I will never forget Brice and I making a vow, stronger than the day of our wedding, that this would not tear us or our family apart.

It’s been the longest 8 months of our lives, but so thankful to say that today Austie is doing quite well. We are entering the final stage of therapy which he will be on for the next 2 years; his end of treatment date is December 26th, 2016. We are blessed and fortunate to live so close to Children’s Mercy Hospital where we’ve met other amazing families, doctors, and nurses…there’s no giving up or giving in. It’s not a sprint, it’s a distance run and we will work hard the whole way to recovery.”

logo_lls_sit

LLS is the world’s largest voluntary health agency dedicated to blood cancer. LLS funds lifesaving blood cancer research around the world and provides free information and support services. Their mission is to cure blood cancers and improve the quality of life for patients and their families.

Sadie’s experience with LLS is unique – her son’s diagnosis was an introduction for many of us to the world of blood cancers and LLS:
“My connection with LLS and Light the Night is an ironic one. Last spring, 2014, we were approached at Fusion to help create a team to raise money for Light the Night. Our LLS representative brought us a story about a little boy fighting Leukemia and I literally cried as I read it – we signed up and starting scheduling Burn 1000′s to help raise money for the event.
Then, our world was flipped upside down when my little Austie was diagnosed with Leukemia on September 15, 2013 – Light the Night was the following Friday, September 20th… between that Monday and Friday, our Fusion community raised over $17,000 for LLS!!! Ugh… it’s hard to go back to those days in my mind and makes my stomach flip. We were in the hospital that week having the hardest days of our lives. I got an email from LLS every time someone donated. Every “ding” of the emails on phone gave me strength – I kept getting LOTS of emails and gained so much strength from this amazing community. There were so many people that because of Austie, made donations – whether it be $10 or $1000, every single bit is helping people like Austin and SO many others.
I pray, that someday our treatment for Leukemia and Lymphoma can be smarter and more targeted. With donations for research, it’s going to keep getting better. Please consider making a donation to help this awesome organization continue to make breaks in blood cancer research – we are all grateful.”
xoxo – Durbin Family

In addition to walking with us at Light the Night, we’re also providing other ways to donate to Team Fusion #AustieStrong!

Tuesdays for LLS – Our Tuesday donations class – 9:40a Fusion Mix w/Darby at Overland Park – is dedicated for the next 2 months to LLS. All collected funds will be added to our Light the Night Team Fusion #AustieStrong goal of $10,000. The class is free to register & donations accepted in return – bring a friend to their first class!

Burn 1000 for LLS – Sunday August 10th at Mission Farms, 9-10:30a with Sadie & Erica. Sweat for a cause – and you know there will plenty of it with these two cardio queens! Register here - your $25 goes directly to Team Fusion #AustieStrong.

10435700_10154396846025640_4059831301034131825_n

 

New Class

Sweat_Lab_2 - EditThe professional mix masters have created the ultimate workout formula! You will be drenched in sweat during this one hour elite body shaping & mind-blowing class. Our combination of 1/4 Bikini Boot Camp, 1/4 Fusion Mix, 1/4 HIIT (high intensity interval training), and 1/4 Fusion promises to torch fat, tone muscles, and leave you in tip-top shape both mentally and physically.

Fusion Fly Now Open

Fusion's Spin on Cycle!

fusion052resizedWe've blended Classic Fusion Moves with Spin to Shock Your Body! Check out SPINtense, Biker Barre and our other unique classes! Come Fly

SHOP your body at our new online store. From DVDs, to the latest fitness apparel- we've got you covered!

Visit Our Store!

 

Download Fusion's iPhone App

Download Fusion's Android App