Fit Villains: Selfish, Shameless, Sassy, Fitness.

Seriously, this is the best. The BEST! 114 calories per serving & simply delicious.

Tequila is optional here; it won’t add to the carbohydrate count but will bump up the calories by about 30 per serving. Also, you’ll need to chop & freeze the watermelon ahead of time. It doesn’t take long, but give it at least an hour or so, and keep them in an air tight container.

Ingredients (virgin)

• 2 1/4 cups frozen watermelon cubes
• 1/2+ cup water
• 1 Tbsp maple syrup
• 1 lemon, squeezed
• 1/2 banana
• Small slices of watermelon- with rind on - frozen for garnish (think triangles)

Options

* To add volume, add another 1/2 cup of water or 2 shots of tequila. You can also add a few dashes of cayenne powder in the blender or over top when you serve!

Directions & Nutritional Info

Mmmmm… doesn’t that look yummy?

Grilled fruit is a fancy way to keep BBQ time healthy, delicious & fun. They’re a versatile way to stand out and shake things up. Plus, you can serve them in desserts or as a side or as a part of a main course. The sky’s the limit!

Because grilling fruit is different than grilling veggies or grilling meat, here are a few tips that will help you keep it yummy, healthy & as easy as possible. PLUS 2 of my favorite grilled fruit recipes.

• Grilled Pineapple Chicken Kabobs
• Grilled Stuffed Peaches

Tips for grilling fruit…

1. Hard fruits are the easiest to grill since they hold their shape & texture (apples, pears, pineapple etc,). Soft fruits become soft & mushy if overcooked (I don’t think I have to warn you about how gross that will be to clean up). If you’re using soft fruit, use it when it’s not-quite-ripe, which will help those softer fruits keep their shape.
2. Split fruits in half when grilling (bananas lengthwise, apples down the middle). You can leave the peels on (helps keep the fruit together and you can remove it after). If the fruit is large (pineapple) grill it in slices.
3. Soak your fruit in cold water & lemon juice (a tbsp or so per cup of water) ahead of time. The water will help it stay juicy & the lemon juice will help it keep its color (some WILL turn brown otherwise). Soak 20-30 minutes in the fridge or add ice to the water.
4. Grill fruit on medium heat on a clean cooking grate. Fruit will absorb other flavors on the grill, so clean the surface well to avoid hamburger flavored pineapples and sausage flavored peaches.
5. Spray fruits or dust them in a light layer of cooking oil before grilling. Normally, I’d recommend olive oil, but it has a strong flavor. Try to find a cooking oil that’s less intense.
6. Add spices or increase soaking time to boost the flavor of your fruit. Cinnamon works well for apples. Mint for melon etc. Nutmeg, allspice, cloves, ginger - all good ideas. No added sugar needed: fruit’s naturally high in sugar & the heat will caramelize it and make it sweeter anyways. (Added sugar will also likely burn your fruit on the grill if you’re not careful).
7. You can marinate the fruit with alcohols (rum, wine, etc), but pay attention cause you can cause quite the FLARE UP on the grill. We like eyebrows. We really like eyebrows.
8. You don’t have to eat grilled fruit as is. You can grill pineapple, then put it in a sauce. You can grill your melons & cut them up for a fruit salad. You can grill your apples, then make grilled applesauce or stick them in a grilled apple pie. No limits!

So now that you’ve got the basics, give these recipes a try! (I didn’t add it here, but I’m also a big fan of grilled bananas, with a little dark chocolate drizzle for dessert).

Grilled Pineapple Chicken Kabobs

Ingredients

• 1/4 c. fresh, natural orange juice
• 1/4 c. club soda
• 2 tbsp. soy sauce
• 1 tbsp. honey or 1/2 tsp agave nectar
• 1 tbsp. Oriental sesame oil
• 1 tbsp. grated fresh ginger
• 1 lb. boneless, skinless chicken breasts, cut into 2 inch pieces
• 1 med. red onion, cut into chunks
• 1 green pepper, cut into 1 inch chunks
• 1 ripe medium pineapple, peeled and cut into 1 inch squared chunks.
• 1 navel orange, cut into 1/4 inch thick slices

Directions

1. In a medium bowl, combine the orange juice, club soda, soy sauce, honey (agave), sesame oil and ginger. Stir in the chicken. Cover and marinate in the refrigerator at least 1 hour.

2. Prepare the grill or preheat the broiler.

3. On skewers, alternate pieces of onion, chicken, pepper, pineapple and folded orange slices. Grill or broil until chicken is lightly browned and cooked through, about 8 minutes on each side. Serves 4.

Grilled Stuffed Peaches

Ingredients

• 4 large peaches
• 1 cup frozen blueberries (or freeze fresh berries for an hour or two - unfrozen berries may cook too fast)
• 2 tablespoons agave nectar
• 3 tablespoons lemon juice
• 1 cup Greek yogurt

* Serves 4

Directions

Wash and halve peaches. Remove pit. Place peaches on aluminum foil so that you can fold up the foil and seal the peaches in. Spoon 2 tablespoons of berries into each peach half. Sprinkle 1 1/2 teaspoons of agave syrup on each and 1 teaspoon of lemon juice. Fold up foil and seal. Place on hot grill and cook for 15-18 minutes Turn once. Remove from foil & top with 2 tablespoons of greek yogurt. Serve warm.

Enjoy!

Mediterranean Turkey Burgers (via Tone It Up)

Ingredients:

• 1 pound 98% fat free organic ground turkey 
• 1/2 cup egg whites 
• 3 tbsp olive oil 
• 3 tbsp fat free feta cheese 
• Dried organic unsweetened cranberries 
• Fresh crushed garlic 
• 1/4 cup spinach 
• Salt & Pepper to taste 

Directions:

1. Divide 1 pound of organic low fat ground turkey into 4-5 patties. Mix in cranberries, feta, garlic, spinach. 
2. Next combine egg whites and olive oil in medium bowl. Take patty and mix in the for moisture. 
3. Once all ingredients are thoroughly combined, form a patty. Grill on medium heat 4 minutes on each side or until fully cooked.
4. Serve with a whole wheat bun or on portobello mushrooms with your favorite healthy condiments. 

VEGETARIAN/VEGAN OPTION!

Garbanzo Bean Patties (vegetarian)

Ingredients:

• 2 cups Mashed Garbanzo Beans
• 1/4 cup Carrot Grated
• 1/2 Onion Minced 
• 1/4 cup Ground Flaxseed 
• 1 tsp. Paprika 
• 1 tsp. Cumin 
• 1 tsp. Turmeric 

Directions:

1. Thoroughly mix ingredients to together in a bowl. If the mixture is to dry/crumbly add water slowly (no more than 1 Tbs. at a time) until it reaches a smooth yet firm consistency. 
2. Form the mixture into 4 burger sized patties. 
3. Grill for about 3 minutes on each side or place in a skillet sprayed with fat free cooking spray or olive oil and cook until evenly browned. 
4. Serve with a whole wheat bun or on portobello mushrooms with your favorite healthy condiments. 

The best way to beat the heat while still enjoying your outdoor fitness? You CAN’T get any better than getting it on in the pool!

This is a quick, total body, interval workout that will tone you and burn calories all while keeping cool in the water. Pool workouts are best done with friends, so I suggest you get a few buds on board if you can. Of course, you can do it on your own too!

Tips

There are 8 moves. Groups? If you can’t bring the instructions in with you, have each person learn 1-3 different moves and switch “instructors” as you go. Solo? Make a sign & place it somewhere visible.

Tempo: You want to keep resistance in these moves, so don’t sacrifice form to go ‘faster’. If you’re not sure, do each part of the move for a 4 count (roughly 2-3 seconds. Example: lunge, 2,3,4 and back, 2,3,4.

Alrighty! So, keep your core tight and let’s do this! You’ll need a shallow pool for most of these moves.

Ready? Cannonball!!!!

Do the following 8 moves in order for one circuit. Repeat the circuit 2-3 times. Add a quick 30 second run around the pool in between move for a bonus cardio burn.

1. Side Swoosh Lunges
2. Running & Sprint Jumps
3. Tuck Jump Pushes
4. Mud Run Shuffle
5. Leg Extension Circles
6. Pike Kicks
7. Single Leg Hops
8. Tricep Pops

A. Side Swoosh Lunges

Facing forward, lunge out to the side, while pushing your hands in the direction of the lunge. Imagine your pushing a really heavy door down, while using your lunging leg as leverage. Push your hands as far as you can, pulling your abs in as you twist the torso a little. Pull your arms & lunging leg back towards you. Repeat. Do 15-20 per side.

B. Running Sprint Jumps

As fast as you can, run in place (or move forward) for 15 seconds. Stop and turn around. Draw your arms back (as though preparing for a long jump). Bend your knees and propel yourself forward, landing & finding your balance before preparing for the next jump. Jump 5 times, or until you get back to your starting point. Remember to draw your arms all the way back & squat before each ‘long jump. Turn around & repeat the run & repeat the jumps back. Repeat this sequence 6 times.

C. Tuck Jump Pushes

Standing straight, bring your arms out in front of you to the surface of the water. Arms straight, palms down. With power, draw both knees up to your chest, tucking your abs under as you jump. Push your hands down into the water, as though you’re using them to propel yourself upwards. Use the water for resistance. Jump & push as controlled as you can (think of jumping every 3-4 seconds), trying to keep your arms under the water. Repeat 20 times.

D. Mud Run Shuffle

Standing tall, shuffle/run to the right, bringing your knees out to the side and as high as you can. Think about it like an oblique crunch; the right leg comes up as high as you can, with the knee pointed out towards the right. Then you switch feet, hopping to the left. Go as fast as you can, as though you are running, but shuffle to the right for 15 counts. Repeat heading to the left for 15 counts. That’s one round. Complete 3 rounds.

*Add difficulty by bringing your hands behind your head, elbows pointed out to the sides, and bending your torso so that your elbows come as close to the knee as possible as it’s raised. Keep your back straight & core tight throughout the move.

E. Leg Extention Circles

Switching your weight to one leg, bring your opposite leg behind you and parallel to the pool floor (as though you are swimming). Point the toe directly behind you. Your torso will lean forward (point your belly button towards the floor) and arms come out to the side (depending on how tall you are, you may need deeper water, or you can bend the standing leg to lower yourself deeper into the water). Circle your arms & back leg 10 times clockwise, and 10 times counterclockwise). Repeat opposite leg. That’s one round. Complete 3 rounds.

F. Pike Rockette Kicks

Standing tall, bring your arms out in front of you, palms down, to the surface of the water. Keeping your arms straight (no bend at the elbow & palms down), push both arms down into the water, bringing both hands towards your body and past your torso, reaching towards the back. Imagine pushing the water to the back of you: you should feel it in your upper back & triceps. As you push your hands down, bring your right leg forward in a front kick. Raise the leg while keeping it straight, like a rockette. Point those toes & try not to lean with your torso. Bring your hands back to starting position, palms down on the surface, and quickly switch legs. Push hands down and alternate kicks. Do 30-40 alternating kicks.

*Modification: Instead of using both hands, alternate the hand you push down and the opposite leg (if you use this modification, aim to go a little faster).

G. Single leg hops.

Using your arms to help propel you forward, hop on one leg as fast as you can, while moving forward. It may feel slow, but go at your maximum pace. Do 20 hops and turn around. Switch legs. Repeat twice on each leg.

*Modification: If your short on space, hop laterally left & right, or zigzag the movement. Use your arms to create resistance in the direction you’re going.

H. Tricep Pops

Using the side of the pool, place each hand on the edge, facing away (towards the pool, not the ledge). Bring your elbows in close to your body and ‘pop’ up out of the pool. Lower back in slowly. Repeat 20 times. (If the ledge is rough, add a towel to protect your tushie).

From prep to mouth-pop, this quick only takes about 5 minutes. Dead easy, really light on the calories & perfect for a summer BBQ or picnic in the sunshine!

Makes: 4 servings of 2/3 cup each.

Ingredients

• 2 tablespoons cider vinegar
• 1 1/2 teaspoons honey
• 1 1/2 teaspoons Dijon mustard
• 1 1/2 teaspoons chopped fresh dill
• 1 teaspoon poppy seeds
• 1 teaspoon olive oil
• 1/4 teaspoon salt
• 1/4 teaspoon pepper
• 1 cup thinly sliced green cabbage
• 1 cup thinly sliced red cabbage
• 1/2 cup pre-cut matchstick carrots

Directions: Combine first 8 ingredients in a bowl. Add cabbage and carrots; toss to coat.

Nutritional Info per serving…

• CALORIES 40
• FAT 2g
• PROTEIN 1g
• CARBOHYDRATE 6g
• FIBER 1g

Source: Health.com

BBQ season is here! Collective YAY!.

Big thanks to Giuliana from Fab, Fit, Fun! Great recipe!

Makes 5 servings…

Greek Chicken with Oregano and Mint

• 1 ½ lbs skinless boneless chicken breast halves, cut into 1-inch pieces
• 2 tablespoons extra-virgin olive oil
• 3 garlic cloves, crushed
• 1 teaspoon dried mint
• 1 teaspoon dried oregano
• 1 teaspoon salt
• 1 teaspoon ground black pepper
• 2 tablespoons fresh lemon juice
• 1 bunch fresh mint
• 1 red onion, cut into 1-inch pieces
• 8 12-inch metal or wooden skewers

Directions

Cut chicken into 1-inch pieces. Mix chicken, 1 tsp olive oil, garlic, mint, oregano, salt & pepper in a medium bowl. Cover and marinate in the refrigerator for 30 minutes to 24 hours.

Whisk remaining olive oil and lemon juice in a small bowl.

Preheat grill to medium high heat. Pull off large mint leaves from stems. Alternate chicken, onion and mint leaves on skewers. Sprinkle with salt and pepper. Grill kabobs until chicken is cooked through, turning and basting with lemon-oil mixture, about 9-10 minutes.

Nutrition Facts: 193 calories, 32 grams protein, 4 grams carbohydrates, 6 grams fat