GKF Chicken Fajitas

GKF Chicken Fajitas

 images-17

Ingredients:

¾ Cup Balsamic vinegar

2 tablespoons low sodium soy sauce

2 tablespoons fresh squeezed lime juice

1 tablespoon olive oil

1 tablespoon Worcestershire sauce

3 tablespoons minced garlic

1 pound of bones skinless chicken breasts halved and cut into ½ inch wide stripes

1 onion sliced

1 green bell pepper sliced (or non green bell peppers are fine)

1 zucchini sliced into ½ inch by 2-3 inch strips

1 cup snow peas

cooking spray

¼ teaspoon sea salt

¼ teaspoon ground black pepper

8 large Romaine leaves

Optional toppings:
Fresh salsa

Non-fat plain Greek yogurt

1 jalapeno pepper, chopped or sliced

1 thinly sliced avocado (non recommended for weight loss clients)

Fresh Cilantro leaves

Directions:

  1. Stir the first 6 ingredients together .
  2. Place the cut chicken in a large plastic bag and add ¾ cup of the vinegar mixture and marinate in the refrigerator for at least 1 hour (or overnight), turning occasionally.
  3. Place the veggies in another bag and marinate at room temperature for 1 hour in the remaining vinegar mixture.
  4. Heat griddle pan to medium high heat and spray with nonstick spray.
  5. Put chicken on pan an sprinkle with salt and pepper. Do not use the remaining marinade, throw away.
  6. Cook chicken for about 2 minutes on each side or until done.
  7. Add veggies to pan (discard marinade) and cook for an additional 8-10 minutes. Stirring ½ way through.
  8. Wash and pat dry the 8 lettuce leafs, and place 2 on each plate.
  9. Divide the chicken mixture evenly among the lettuce.
  10. Dress with jalapeno, salsa, Greek yogurt, avocado slices and cilantro.
  11. Enjoy!

Lose It To Win It! Final Results!

After 8 weeks of busting their butts…. the hard work has paid off for many!

Final Stats:

38 Participants

$1236.00 in Winners’ Pot

281.2 Pounds Lost

4 Participants Dropped Out 

1 Participant Had To Resign Due To Injury (unrelated to this competition)

Top Lists

(by total pounds lost)

1. George 25.2 pounds  (plus has added significant amount of muscle!)

2. Colleen 24.2 pounds (lowest weight in 17 years!)

3. Renee 16.8  pounds (pre baby weight!)

4. Carrie  16.4 pounds  (45 pounds total in the last 6 months!)

5. Dawn 16.4 pounds

6.  Theresa 16.4 pounds

7. Denise 15.2 pounds

8. Pat 15 pounds

9. James 14.8 pounds

10. Evania 13.6 pounds

11. Anke 12.8  pounds

12. Susannah 12.4 pounds

13. Grace 10.4 pounds

14. Mark 10.4 pounds

(by % of bodyweight lost )

1. Colleen 14.8 %

2. Dawn 12.46%

3. Renee  10.98%

4. Denise 10.59%

5. Pat 10.5%

6. George 10%

7. Carrie 8.3 %

8. Susannah 7.7%

9. Grace 7.3%

10. Anke 6.9%

11. James 6.15%

12. Michelle 5.9

13. Theresa 5.9%

14. Evania 5.4%

15. Kate 5.1%

Do you want to know how you also can healthfully lose 20  or more pounds in 8 weeks? Contact Kristen to join in on the fun!

Lose It To Win It! Results With 1 Week to Go!

In the final weeks, the POUNDS are still FLYING off!

Weigh ins are done weekly Sun-Sat. Stay posted for results weekly as the competition heats up!

38 Participants

315.9 Total Pounds Lost

Leaderboard:

(by total pounds lost)

1. Colleen 23.2 pounds

2. George  21 pounds

3. James 16.2 pounds

4. Dawn 15.8 pounds

5. Pat 14.6 pounds

6.  Theresa 13.8 pounds

7. Evania 13.6 pounds

8. Renee 12.2 pounds

9. Denise 10.4 pounds

10. Anke 10.4 pounds

11. Mark 10.4 pounds

12. Susannah 10.2 pounds

13. Carrie 9.4 pounds

14. Kate 9.4 pounds

15. Dean 8.6 pounds

16 Grace 8.6 pounds

(by % of bodyweight lost )

1. Colleen 14 %

2. Dawn 12%

3. Pat  10.28%

4. George  8.3%

5. Denise 7.9%

6.  Renee 7.9%

7. James 6.7 %

8. Susannah 6.46%

9. Kate 6.4%

10. Grace 6%

11. Anke 5.9%

12. Evania 5.4%

12. Theresa 5%

*4 participants have elected to forego weekly weigh-ins so their losses will not be revealed until the final weigh in!

Do you want to know how you also can healthfully lose 10 or more pounds in 3 weeks? Contact Kristen to join in on the fun!

28 Day Summer Shape Up: Day 18 – “Cardio Ass Kicker with Mini Bands”

The GetKristenFit Summer Shape Up  28 day high intensity workout challenge

Ready to earn your best beach body? Commit to 28 killer workouts over the next 4 weeks and reveal your best body ever by the 4th of July! 

Some of the workouts will be posted here, but most will go out to program particpants via e-mail.  To join the program e-mail Kristen@getkristenfit.com !

28 Day Challenge Workout #18

“Cardio Ass Kicker with mini bands”

This cardio interval workout with surely kick your ass both literally and figuratively.  Here are a few more exercises that you can do with just one tiny piece of equipment.  Get ready to get Kristen fit 🙂

You should have 3 bands to progress through.  The order goes from green (easiest), to blue (medium), then to black (hardest, most resistance).

*Videos again are available @getkristenfit Facebook and Instagram.

Complete the following exercises in circuit.  Complete four rounds of the circuit. First round do  1:30 seconds of each exercise, second round do 1 minute of each, third round do 30 seconds of each, and last round do 10 reps of each.  Complete reps as fast as possible without losing your form.  Rest no more than 1 minute between rounds 1-2 and 2-3, and take no rest between rounds 3-4.

 

Mini Band Squat Jumps (band 2 inches above knees)

Mini Band Cross Country Runs ( band on ankles, make sure feet stay flat)

Mini Band Criss Cross Hops (bands on ankles)

Mini Band Lateral Hop Step Touch (band on ankles, start with feet together press out to one side, and feet back together)

Mini Band High kKnee Runs (band 2 inches above knees)

Mini Band Repeaters (band 2 inches above knees, 1/2 the time of each leg)

Mini Band Snowboarders (band 2 inches above knees, squat touch floor, 180 degree jump, back into a squat)

Mini Band Plank Jacks (band on ankles, high plank, jump feet out and in)

 

Enjoy!

Coach K
Remember to post feedback on this workout here, on Facebook, or to my email kristen@getkristenfit.com!

No bands yet?

Get Your Mini Bands Here!

28 Day Summer Shape Up: Day 17 – “7 minute 6 pack abs w/ mini bands”

The GetKristenFit Summer Shape Up  28 day high intensity workout challenge

Ready to earn your best beach body? Commit to 28 killer workouts over the next 4 weeks and reveal your best body ever by the 4th of July! 

Some of the workouts will be posted here, but most will go out to program particpants via e-mail.  To join the program e-mail Kristen@getkristenfit.com !

28 Day Challenge Workout #17

“7 minute 6 pack abs with mini bands”

Get ready to burn up those abs with a side of glutes/ outer thighs 🙂  Burn baby burn! This core workout is  a perfect finisher for a strength workout.  After lifting (think core exercises like dead lifts, front squats, pull-ups and overhead presses), crush this ab session, then finish with some interval training for the ultimate fat burn!

You should have 3 bands to progress through.  The order goes from green (easiest), to blue (medium), then to black (hardest, most resistance).

*Videos again are available @getkristenfit Facebook and Instagram.

Complete the following exercises in circuit:

1 minute mini band bicycles (band 2 inches above knees)

1 minute side lying oblique crunches, elbow to knee (30 seconds each side, band 2 inches above knees)

1 minute side lying oblique crunch pulses, pulse top half (30 seconds each side, band 2 inches above knees)

1 minute side lying oblique v-up’s (30 seconds each side, band on ankles, keep feet hip width apart)

1 minute leg raises (band on ankles, keep feet hip width apart)

1 minute full body crunch into 45 degree extension (band on ankles, elbows to knees then shoot legs straight out at 45 degrees)

1 minute high plank feet walk outs (band on ankles, alternate stepping out with right out with left and in, then out left out right)

1 minute high plank shoulder taps (band on wrists/under palms, tap hand to opposite shoulder, keep hips still)

 

Finish your fat burning session with some sprints to really get those abs to pop:

Complete 7-12 rounds of 20 second all out sprints w/ 1 minute recovery in between.  (sprint then walk back to finish or on treadmill)

Can’t run? Substitute any high intensity cardio option (should be anareobic by the end of 20 seconds)

 

No bands yet?

Get Your Mini Bands Here!

28 Day Summer Shape Up: Day 16 – “Mini Bands Upper Body Burn”

The GetKristenFit Summer Shape Up  28 day high intensity workout challenge

Ready to earn your best beach body? Commit to 28 killer workouts over the next 4 weeks and reveal your best body ever by the 4th of July! 

Some of the workouts will be posted here, but most will go out to program particpants via e-mail.  To join the program e-mail Kristen@getkristenfit.com !

28 Day Challenge Workout #16

“Mini Bands Upper Body Burn”

This workout is a great complement to yesterday’s workout, but same thing goes : don’t  be fooled, it is tougher than it looks! These mini bands are perfect to take on trips with you. No excuses! Never miss a workout!

You should have 3 bands to progress through.  The order goes from green (easiest), to blue (medium), then to black (hardest, most resistance).

*Videos again are available @getkristenfit Facebook and Instagram.

Complete 1-3 rounds of the following exercises:

20 Mini Band Speed Bag Circles (20 each direction, band on wrist)

20 Mini Band Chest Pull Aparts (holding both ends of band)

20  Mini Band Single Arm Lat Pulldowns (20 each arm, hold still one end overhead, pull down the other)

20 Mini Band standing  overhead triceps extensions (20 each arm, hold still one end behind neck, pull up other end)

10 Mini Band Walls Climbs (4-6 steps ups and down = 1 rep, band on wrists)

10 Mini Band Planks Walks ( 10 steps left and right = 1 rep, band on wrists)

20 Mini Band Seated Row (20 each arm, band over shoe, pull opposite end)

20 Mini Band Push-up ( step right push, step left push up, each pushup = 1 rep, band on wrists)

Get Your Mini Bands Here!

28 Day Summer Shape Up: Day 15 – ” Booty Bands part 1″

The GetKristenFit Summer Shape Up  28 day high intensity workout challenge

Ready to earn your best beach body? Commit to 28 killer workouts over the next 4 weeks and reveal your best body ever by the 4th of July! 

Some of the workouts will be posted here, but most will go out to program particpants via e-mail.  To join the program e-mail Kristen@getkristenfit.com !

28 Day Challenge Workout #15

“Booty Bands – part 1”

This workout is just a little warm up to get your used to using your mini band. Don’t  be fooled, it is tougher than it looks!

You should have 3 bands to progress through.  The order goes from green (easiest), to blue (medium), then to black (hardest, most resistance).

Videos of these exercises here:

https://www.facebook.com/getkristenfit?ref_type=bookmark

To complete this workout you must do 3 rounds.

Start with the band on your ankles.

1. Lateral Band Walks  x 20 right/left

2. Monster Band Walks x 20 forward/backward

3. Band Side Taps x 20 right/left

Move band to thighs, just a couple inches above knees

4. Band air squats x 20 reps

5. Side Lying Clams (knees apart, feet stay together) x 20 right

6. Side Lying Clams ( hovering whole top leg and lift) x 20 right

7. Side Lying Clams (hover and straighten out top left and lift) x 20 right

(repeat 5-7 on the left)

8. Glute Bridges (feet and knees hip width apart) x 20 reps

Move band to feet, over shoelaces

9. Side Lying Hip Flexor x 20 right/left

Get Your Bands Here:

www.performbetter.com/webapp/wcs/stores/servlet/TopCategories1_10151_10751_-1?kbid=7355&img=pb_banner_300x250_9-28-2010.jpg

Lose It To Win It! Results After Week 5!

In the final weeks, the POUNDS are still FLYING off!

Weigh ins are done weekly Sun-Sat. Stay posted for results weekly as the competition heats up!

38 Participants

$1130.00 in Winners Pot

Leaderboard:

(by total pounds lost)

1. Colleen 20.6 pounds

2. George  17.8 pounds

3. Dawn 15.8 pounds

4. Pat 13.6

5. Theresa 13.4

6.  Evania 11.8

7. Renee 10.8

8. James 10.6

9. Denise 10.4 pounds

10. Susannah 10.4 pounds

11. Mark 10.4 pounds

12. Carrie 9.4 pounds

13. Anke 9.2 pounds

14. Grace 9 pounds

(by % of bodyweight lost )

1. Colleen 12.45 %

2. Dawn 12%

3. Pat  9.57%

4. Denise 7.25%

5. Renee 7%

6. George 7%

7. Susannah 6.46 %

8. Grace 6.3%

*4 participants have elected to forego weekly weigh-ins so their losses will not be revealed until the final weigh in!

Do you want to know how you also can healthfully lose 10 or more pounds in 3 weeks? Contact Kristen to join in on the fun!

28 Day Summer Shape Up: Day 12 – Sexy Sixteen

The GetKristenFit Summer Shape Up  28 day high intensity workout challenge

Ready to earn your best beach body? Commit to 28 killer workouts over the next 4 weeks and reveal your best body ever by the 4th of July! 

Some of the workouts will be posted here, but most will go out to program particpants via e-mail.  To join the program e-mail Kristen@getkristenfit.com !

28 Day Challenge Workout #12

“Sexy Sixteen”

To complete this workout do 16 reps of each of the following 16 exercises.  Run on the treadmill for 16 calories ( or substitute in 2 minutes of high intensity cardio).  Repeat for a total of 2-4 rounds.

 

16 Overhead Press (Barbell)

16 Squats (Barbell on shoulders)

16  Side Shoulder Raises (Dumbbells)

16 Front Shoulder Raises (Dumbbells)

16 Deadlifts (Barbell )

16 Bent Over Rows (Barbell)

16 Biceps Curls (Dumbbells)

16 Alternating Reverse Lunges (Barbell on shoulders)

16  Chest Press (Barbell)

16 Alternating Side Lunges (Dumbbells)

16  Overhead triceps extensions (Dumbbell)

16  Triceps Kickbacks (Dumbbells)

16 Glute Bridges (Barbell on hips)

16 Sit Ups

16 Leg Raises

16 Russian Twists

 

 

28 Day Summer Shape Up: Day 11 – Fitness Test 2

The GetKristenFit Summer Shape Up  28 day high intensity workout challenge

Ready to earn your best beach body? Commit to 28 killer workouts over the next 4 weeks and reveal your best body ever by the 4th of July! 

Some of the workouts will be posted here, but most will go out to program particpants via e-mail.  To join the program e-mail Kristen@getkristenfit.com !

28 Day Challenge Workout #11

“Fitness Test 2”

1. Perform max reps of full extension chin-ups. If you can’t do chin ups, do assisted chin-ups select a weight that is challenging.  Complete 3 sets with 90 seconds rest between sets.    Report total reps in each set.

2. Perform max amount of hanging leg raises. Option 1 is to perform hanging from chin up bar.  Option 2 is to use the Roman Chair.  Complete 3 sets with 90 seconds rest between sets.  Report total reps in each set.

3.  Find your lowest single leg get up. Set up a step with about 6-7 risers on each side.  Sit  down on step, keep on foot flat on floor, lift the other leg up and hold so foot does not touch floor.  Without using your hands, try to stand up using only one leg.  Repeat for 5 reps on each leg, then remove one riser from each side.  Continue with 5 reps at each height until you cannot perform any reps.  Report # of risers at lowest point for each leg.

4.  Set up two objects (cones or  some thing like a can of you are at home) on the floor, 10 meters (or 10 paces) apart. Set a timer and see how many times you can side shuffle from one end to the other in 30 seconds, always keeping hips forward and knees bent in a half squat.  Bend down and touch the object each time.  Report how many lengths you do, count both directions individually.

5. Find your max amount of full burpees in 1 minute.  Set a timer for 1 minute.  Perform as many full burpees as possible. Chest must touch the floor on each down, and your must jump with hands overhead on each up.  Report total number of full burpees completed.

6. Treadmill endurance test.  Start a treadmill at a speed of 4.0 on a 2% incline. Every 30 seconds increase speed by 0.2.  Continue increasing speed every 30 seconds until you can no longer hold the pace. Report highest speed attained for 30 seconds.

Please post your results here in comments, email them me at kristen@getkristenfit.com, and/or post via Facebook or the Get Kristen Fit Mobile app.

Additional parts of this workout will be posted on the Wall of  Get Kristen Fit Mobile App.  Make sure to download for iPhone or Android and check out the wall.