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Kristy Denney

Food + Lifestyle from a mama of boys

24 Comments

Fit Fridays: Pojo Fitness Fully Loaded and {A Giveaway!}

Sorry for the two week absence of Fit Fridays. I didn’t do much blogging while I was in Colorado for the holidays.  But I’m back for the first Fit Friday of 2011. 

Today, Liz from Pojo Fitness shares one of her favorite recipes, a favorite workout, and tips to creating successful New Year’s Resolutions.  (Just what I need, since I have yet to write down any concrete resolutions) 

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Hi, I’m Liz!  I am a certified Group Fitness Instructor and Personal Trainer, and teach just about every group exercise class out there. My top four favorite classes to teach are Zumba, Pilates, TurboKick and Power Yoga. I have a very strong passion for health and fitness and love being able to share my passion by teaching others how to live a healthy lifestyle. I have been teaching Group Exercise classes and Personal Training for over five years. In 2009, I created POJO fitness. With POJO fitness, I have filmed a Pilates DVD, sell yoga mats and pilates dvds, am a virtual personal trainer and blog about daily nutrition and fitness tips. I also love running and doing races, and cooking. 

My Favorite Recipe:  Pojo’s Pick Me Up Protein Shake

This is my go to breakfast and post workout recipe. The cottage cheese sounds gross but it makes the consistency thick so it taste just like a milkshake. This shake is so delicious, you will be addicted!

(I made this shake every day this week, love it! ~Kristy)

Pojo’s Pick Me Up Protein Shake
Ingredients
1 scoop Vanilla Protein Powder*
1/4 cup fat free cottage cheese or lowfat vanilla yogurt (try the cottage cheese first!)
1 tsp peanut butter**
2 tsp sugar free, fat free instant pudding mix (chocolate, white chocolate or butterscotch)
1/2 tsp stevia (you can use 1 tsp but that is too sweet for me)
ice
water (I use a magic bullet and use about 1/2 c water, use as much or little as you want)
Instructions
Mix all ingredients and blend. You will start to crave these, they taste so delicious!


Protein Nutrition Stats: 185 calories, 24 grams protein, 2 grams sugar

* Protein Powder: Use Cytosport whey (favorite) or Designer Whey Protein or a protein powder that is 100 calories or less per scoop, 2 grams of sugar or less, 18 – 20 grams protein.
** Peanut Butter: Peter Pan Whipped is my favorite, it is hard to find. If you can’t find it Skippy natural is a good choice, little less sugar… your calories will change from 185 to 190 calories.
*** The beauty of this recipe, is that you can change up it’s flavors with the pudding. I love the chocolate, white chocolate is a close second for me. I also mix puddings, ex: chocolate & butterscotch.



 My Favorite Workout: Core Conditioning Circuit
( I love doing intervals for cardio but here is an at home core workout you can do fast). 
Do the entire circuit all the way through once and then repeat 1 or 2 more times. Do each exercise 30 times. 

2. Russian Twists (find it: http://www.fitsugar.com/Ab-Work-Seated-Russian-Twist-2768700 , to modify: leave feet on ground)
4. Bicycles or Scissor Twists (find it: http://www.oxygenmag.com/absmove to turn this exercise into scissors, extend your legs)
6. Plank (hold 30 seconds – 1 minute) 
(find it: http://www.realsimple.com/health/fitness-exercise/workouts/stronger-abs-in-fifteen-minutes-00000000022852/page7.html)

Lastly, here are my top 4 tips for creating successful New Year’s Resolutions..
1. Don’t make your resolutions on a whim. Choose goals that you have been wanting to do for a long time. 
2. Make a plan of action. If you have a plan written down, it will be easier to do your goals and you will be more apt to keeping them all year. 
3. Be realistic. Make your resolutions doable. Remember you may have days where you can’t do your goal because you are sick or just too busy. Give yourself a little leeway so you can still accomplish your goal and not quit because your goal was so strict. 
4. If you have a HUGE goal you want to accomplish, break it up and make a few smaller goals so you can feel a sense of accomplishment along the way. This will also help you stay motivated. Remember you can’t eat an elephant all at once!

***This month I am also doing two specials for customized workouts and virtual personal training.  Here they are: 
Customized Workout: $15 (regularly $30)
Virtual Personal Training: $35/month (regularly $50/month)



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Thank you, thank you thank you Liz!  I can’t wait to try that core workout. And seriously, try the protein shake with cottage cheese.  So good!


Now, which one of you would like one of these…..
.


It’s a Pojo yoga mat!  POJO mats are durable, high quality mats and are a little thicker than your standard yoga mat. They are a ¼ inch in thickness and come in a variety of fun colors. Each Pojo mat has excellent grip and enough thickness that an extra pad is not needed. Also, the mats come in standard and extra long sizes. These mats are great for both pilates and yoga workouts.

I bought one from Liz when she was teaching at the Gold’s Gym in Provo.  I LOVE MINE.  Her mats are great to use for at home workouts or to take to the gym with you. You know how grimy the mats the gym provides are right?  Stinky feet germs all over them!

So, just in time for the New Year, Liz is giving one of you a Pojo Mat.  Hopefully it can help you achieve your fitness goals this year!  One of my fitness goals is to do more pilates…so glad I’ve got my Pojo Mat.


You have up to four chances to win this giveaway! Just do the following: 

1) follow Sweet Treats and More and leave a comment
2) follow Pojo Fitness’s blog and leave a comment
3) add Pojo’s button to your blog and leave a comment (button is found on her site)
4) blog about this giveaway on your blog/facebook page and leave a comment with the link 


This giveaway ends Thursday, January 13th at 12am.  Winner will be announced Friday the 14th.
Be sure to leave an email address you can be contacted at.

Reader Interactions

Comments

  3. Weird, Kristy! How did you find Liz? She is the wife of a good friend of mine from college, Rob. He even went to Lake Powell with us a year that Brett’s family was there too. WEIRD. SMALL WORLD.

    Thanks for the post!
    CHEERS!

    Reply

  4. Love Liz, and love protein shakes, I may have to give this a whirl but i’m not too sure about the cottage cheese:). I also HAVE to have a banana in my shake!(I just love the taste and texture). Today I had 1/2 banana, a little cinnamon,chocolate protein powder, milk, ice, water, 1 tsp. Almond butter, and some oats. Delicious! I also love to add flax seed, spinach, or a little yogurt as other variations. Thanks for the post, can’t wait to try the core workout!

    Reply

  5. That shake looks so good! I’m excited to try to cottage cheese…and a little nervous. I’ve heard of people doing that, but I’ll be glad to have a recipe to follow!

    I follow you 🙂
    duh…I basically stalk you.

    Reply

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