For all of you parents who have been anxiously awaiting your child’s contest debut. It is coming this week! All images will be posted by the weeks end and voting will begin on Friday! Voting will run for one week. Remember, half of the vote will come from the public and the other half from a team of amazing child photographers. SPECIAL CONTEST PROMO!!! If you vote on the contest [you will vote by emailing me at sherigrippo@gmail.com your choice in each category] you will receive a WAIVED SPRING SESSION FEE!!! This is a 75.00 value, just for voting! =) To receive your free session, you must express your desire to book a spring shoot in your voting email! So, everyone keep your eyes open for the amazing cuties to be posted this week. =)
This is one of my favorite clients, her belly, and her baby boy Jude. Enjoy~
As a simple alternate to the original diet you may follow this plan! Choose 1 fistful size of any protein on the list teamed with 1 fistful size of any carb on the list OR fruit on the list instead and as many veggies as you want!! Do this 4 times a day! This is a very simple and effective option courtesy of Dr. Jered Wayland.
Proteins
Wild Salmon Turkey Bacon
Tuna Canadian Bacon
Halibut Egg Whites (Egg Beaters)
Swordfish Whole Eggs
Tilapia Protein Powder (Whey)
Cod Organic Milk
Sea Bass Low-fat Cottage Cheese
Tuna Low-fat Cheese
Lobster Raw or Dry Roasted Nuts
Canned Tuna (in water) Tofu
Extra Lean Ground Beef Soybeans
Fillet of beef All Natural Peanut Butter
Top Sirloin All Natural Almond Butter
Turkey Breast Low-Sodium Deli Slices
Lean Ground Turkey Breast Kefir (Health Food Store)
Skinless Chicken Breast 2% Greek Style Yogurt
Lean Ground Chicken Breast Pork Tenderloin
Carbohydrates
Whole Wheat Bread Lentils
Whole Wheat English Muffins Quinoa
Low-Carb Tortillas Lima Beans
Wasa Crackers Shredded Wheat Cereal
Whole-Wheat Pasta Oatmeal (slow cook)
Brown Rice Kashi Go Lean Cereal
Wild Rice Plain Popcorn
Beans (dry or low sodium) Lentils
(Black, white, pinto, kidney, black-eyed peas)
Vegetables – Sky is the limit here!
Spinach Eggplant
Broccoli Yams
Kale Sweet Potatoes
Collard Greens Garlic
Spaghetti Squash Ginger
Green Beans Onions
Asparagus Peppers (all)
Carrots Celery
Brussels Sprouts Zucchini
Tomatoes Mushrooms
Lettuce (all) Cucumbers
Fruits
Blueberries Avacados
Raspberries Kiwis
Strawberries Pears
Goji Berries Peaches
Grapefruit Plums
Oranges Cherries
Apples Melons
Bananas Mango
Papaya Pineapple
Condiments
Galeos Salad Dressing Mustard
Wish-Bone Salad Spritzers Non-Fat Mayo
Ground Flax Seed Low-Carb BBQ
Extra Virgin Olive Oil Low-Carb Ketchup
Balsamic Vinegar Olives
Pam Cooking Spray Tomato Paste
Mrs. Dash Spices Green Tea
Stevia (Sweetener) Low Sugar Pasta Sauce
Low Sodium V-8 Juice Coffee
Non-Sweet Tea No-Sugar Jell-O
Sparkling Water No-Sugar Jell-O Pudding
Diet Soda/Diet drinks with aspartame, splenda, sweet n’ low, equal, etc. are to be avoided!
Again, please let me premise this by writing, that I am NOT claiming to be a fitness professional. This workout is one that has been successful for me and others that I know in both weight loss and toning my body! Secondly, understand that maintaining a healthy weight and body is a lifestyle change! That is the most difficult thing to accept, because is means that we permanently have to change how we think about food and physical activity. For the most part, I eat a relatively healthy diet all of the time. Now, don’t get me wrong- an icecream sunday and large cheese pizza absolutely are consumed by me from time to time! However, I have accepted that this is how I have to eat to maintain my health and fitness. The same with exercise. We just simply have to do it, at least 4 times a week and we also have to incorporate some resistance training. Many women are afraid of resistance training because they feat that it will produce big, bulky muscles. This is absolutely not the case. With the high rep/low weight that we will be doing, it will simply tone and add some lean tissue to your body. What this does is turn your body into a furnace while you are inactive- burning WAY more calories then before! Finally- one more note about these moves- you may need to modify them based upon any type of injury of problems as well as your fitness level. You know what your body can handle and what it cannot, so please be aware of that! Dr. Jered Wayland has been collaborating with me on this work-out program and has offered to consult anyone that is either having back/neck issues etc.- or just issues with modifications period. He has a very strong health and fitness background. Please contact his practice at (573) 334-0100. Athletes Plus has also offered to allow us to use their facility for group work-outs on Sundays. I may set up a time at least once next week for anyone having problems with the work-out to meet so that I can help them personally. =)
These exercises below are to be performed as Super Sets- meaning there is NO break in between ANYTHING. This is one non-stop work-out to keep your heart rate up the entire work-out. This is key to success with these moves. You will do what is written below THREE TIMES! This should take around 45 minutes. Top it off with 15 minutes of cardio of some sort for max results! I will demonstrate the moves via video that will be posted tonight! By the way, if you were unable to attend the Kick-Off today- please submit a before picture to me via email sherigrippo@gmail.com. It needs to be side shot/front and back. Also- I need your weight and measurements of your waist (right at belly button) and center of your thigh and center of your arm.
MONDAY
*15 of every movement
5 minutes of cardio to warm up- stretch quickly
Shoulder Press/Squat Combo
Side Raise/Lunge with Left Leg Combo
Static Lunge/ Band Pulls (i will demonstrate via video this afternoon)
Upright Rows on one leg
RUN/WALK for 2 minutes
Do 1 minute of mountain climbers
20 Burpies
20 Hop Ups
Plank hold for 30 seconds – then side plank hold for 30 seconds
DO THIS THREE TIMES!!!!!!!!!!!!!!!!!!!!
TUESDAY (BACK- BICEPS)
Bent Over Upright Rows
Push Up Rows (advanced)
Pull-Downs (band)
SuperMans
Medicine Ball/Dumbell Swings with Wide Squat
Bicep curls with dumbells
Speedy Bicep curls with band
Hammer Curls
Jump Rope or Jump in Place for 1 minute
Run/Walk for 4 minutes
WEDNESDAY
CARDIO OF YOUR CHOICE FOR 30-45 Minutes!
Ab Crunches/Leg Lifts on the ball
V-UPS
Bicycle Crunches
V-UPS feet on Ball (advanced)
Feet on Ball- Planks- Move Each Foot out at time (advanced)
THURSDAY (LEGS)
Jump Squates
Jump Lunges
Side Jump Lunges
Hamstring Curls on Ball
Plie Squat
Glute Kickback
Dead Lifts with Dumbells
RUN/WALK for 5 minutes
FRIDAY (Chest/Triceps)
Ball Dumbell Press
Ball Flyes
Push Ups (with foot up on incline advanced)
Tricep Dips on bench or chair
Tricep Kick Backs
Lunge/Tricep extention Combo
Tricep Push Up
RUN/WALK for 3 minutes
20 Burpies
20 Tuck Jumps
SAT/SUN REST!!
Breakfast Options (breakfast within 1 hr of waking)
1c of GoLean Kashi Cereal w/skim milk
Oh My Gosh Egg White Omlet (see recipe) & 1 piece of ezeikiel toast
Oatmeal Protien Smoothie
2 Kashi Whole Grain Waffles with 2tbs of Natural Peanut Butter and a drizzle of honey
1 cup of Slow cook oatmeal with 1 scoop of whey protien powder
Lunch Options (3 hrs after breakfast)
1- small whole grain wrap with plain grilled chicken, raw spinach leaves tomato and hummus or mustard
1- small water packed pouch of albacore tuna on with 1 tbsp of light mayo on 1 pc ezeikiel toast
Grilled Chicken Salad ( plain grilled chicken, spring mix and or spinach with as many veggies as you like) drizzled with olive oil and vinegar. (1 pc of ezeikiel toast or 5 whole grain crackers)
1 turkey burger on whole grain sandwich thins with fresh spinach and 2 slices of tomato
(Add 1 serving of fruit of your choice with lunch! Best options [1/2 apple, 1/2 c. blueberries, 1/2 orange, 1/2 c of purple grapes, 1/2 bananna)
Snack (3 hrs after lunch)
Super Pudding
blueberry buzz smoothie
1/2 C cottage cheese with 1/2 peach
5 Kashi crackers with 1tbs of natural peanut butter or almond oil (if no other meals or snacks contain pb)
1 handful of raw almonds and 5 Kashi crackers
Plain Protein Shake (protein mixed with skim milk or water)
Dinner Options (dinner by 6pm)
Salmon (1tsp of butter with lemon pepper seasoning and dill seasoning) 1/2 sweet potato and broccoli )
1pc of grilled chicken baked with light italian dressing or light honey mustard sauce- 1/2 c of whole grain rice and snap peas
Slow Cooker Chicken cassoulet
1 piece of Italian Tilapia (tilapia cooked with a light italian dressing marinade- sliced tomatoes and fresh garlic and mushrooms on top) with 1/2 c. whole grain rice and broccoli
RECIPES
Oh-My-Gosh-Egg-White omelet
4-5 egg whites
1 egg yoke
2tbs skim milk
1 plum tomato
1 sm clove of garlic
1 handful of shredded spinach
1 tbsp minced purple onion
olive oil based cooking spray
(Beat egg whites with the yolk and skim milk- saute the veggies until soft – pour eggs in frying pan coated with cooking spray- cook until firm- add veggies on one half of the omelet, then fold other half over top- let sit for 30 seconds or so)
Oatmeal Protein Smoothie
1- c uncooked oatmeal
1 tbsp natural nut butter (peanut, almond etc)
1 scoop of whey protein
1 tbsp organic honey
1 tbsp flax seeed
1 c skim milk
1/2 tsp cunnamon
ice
Slow Cooker Chicken Cassoulet
1- 15oz can navy beans, pinto beans or black eye peas rinsed well and drained
4- boneless skinless chicken breast
sea salt and ground pepper
2 tbsp extra virgin olive oil
1 2/3 c low sodium chicken stock
1 medium onion
4 celery stalks
4 garlic cloves passed through garlic press
1/4 c sundried tomatoes (not packed in oil)
3- large carrots, peeled and cut into chunks
1/4 c. fresh basil- finely chopped
1 tsp thyme
2 tbsp minced parsley
PREP
1- Spread half of the beans un the bottom of your slow-cooker pot
2- Season poultry with pepper and sea salt. Heat olive oil over medium heat in a skillet. Brown the poultry on both sides in the skillet for about 5 min. each side. Place the browned chicken on top of the beans in slow cooker. Top with remaining beans and the chicken stock.
3- Saute the ontions, celery, garlic, sundried tom., carrots and herbs using the same skillet. Spread this mixture over the ingredients in the crock pot. Cover and put on slow heat for several hours.
Just a little preview before I unviel the full menu for our challenge…..Today, my lunch was a turkey burger on a whole grain sandwich thin with tomato and fresh spinach leaves. I used the whole grain sandwich thins instead of a regular bun because the thins only have 22 carbs and have 5g of dietary fiber and 4 gms of protien! I used 2 thick slices of tomoto and fresh spinach (which carries WAY more nutritional value then regular iceberg lettuce – which has almost no nutritional value). This lunch has about 300 calories and 34grams of protien and only 22 carbs! It took me 10 minutes to whip up. =) Just wanted to give you an example of a lunch that will be an option on our diet. =)
Dear Fitness Challenge Trial Day; I began to test out a few of the new recipes we are doing for our challenge before I recommended them; the first was this morning. First of all….The recipe is called Power Pancakes…..in retrospect I think the reason they are called power pancakes is because you need a whole lotta power to get them down. Secondly, when I created this concoction- I realized they don’t look like pancakes at all….I also realize that they are certainly going to be the most nutritions thing that I have consumed in quite some time and finally, I realized that I would have to smother them in 2 cups of syrup to trick my children into eating them. After I took the first bite, I looked back at the recipe- surely I missed a scrumptious ingredient that would make these edible (which would not be that uncommon given my fantastic culinary skills 
but NOPE, I sure didn’t. Then Aslyn took her first bite and said with a disgruntled and peplexed look on her face “Is this sausage?” Um…….POWER PANCAKES will NOT be on our Fitness Challenge Diet.
Ps- DO NOT FEAR participants….I have PLENTY of tried and true breakfast options for us that will NOT leave us gagging…..this just happened to be a test option….IT FAILED. =)
Here is the recipe- just in case you were curious…. DO NOT ATTEMPT THESE AT HOME- I REPEAT- DO NOT ATTEMPT THESE AT HOME!
6 egg whites
1/2 cup of Low Fat cottage cheese
1 scoop whey protein
i/2 cup oatmeal uncooked
1/4 cup wheat germ
1/4 cup flax seed
1tsp baking powder
1 tpsp canola oil
1/2 tsp cinnamon
Straight from the NICU, what does Aunt Sheri do?? I hang that prescious baby from a tree branch and put him out in the woods. Yup, you all know my motto….ART BEFORE SAFETY…or COMFORT. Little Mario did amazingly well considering most of these crazy positions and situations work best with 5 and 6 day old babies. He was an angel baby the entire shoot. We are so blessed to have him. Thank you again everyone for all of the prayers.
First, let me premise this blog post by saying that under no circumstances am I pretending to be a personal trainer or fitness professional of any kind. However, I am pretty comfortable around the fitness world, because I have lived in it for almost half of my life in one way or another. I have worked out since I was 15, trained for numerous competitions (Miss America- that is, but still, I was in a bikini in front of hundreds- so that counts right?) and my x-husband is a bodybuilder. I have studied nutrition and working out extensively for years. I did have 2 babies to recover from as well! SO- I feel at least semi-qualified to point people in the right direction when it comes to fitness and weight loss. =) I came up with this idea, because sometimes, everyone needs a little push….a little challenge….a little incentive to make changes- (myself included!) So, here is the skinny-(no pun intended!). This week, I will post the work-out moves and schedule as well as the diet that the contestants should follow for the next 60 days. The plan will be relatively simple- and can be tweaked for medical reasons etc. These are just suggestions based upon what has worked for me. I will be posting video of the crazier exercises that you may not be familiar with. This challenge is for everyone- from those who wish to seriously tone up to those who need to lose 30 lbs. HOWEVER- this is no sissy plan. It is only for 60 days, so I must warn you that it will be pretty hard core. Everything that you have to do concerning exercising, you should be able to do from home. You will need an exercise band as well as 5 and 10lb dumbells and an exercise ball. If you would like to join the challenge- I would like you to come to my studio Sunday, Jan 24th between 1-3pm for your before image and to be weighed and measured. I also suggest that this week, you get your bodyfat percentage checked at a local fitness facility. Then, Monday, you will begin following the program for 60 days! At the end of 60 days, you will come back in for an after image and to be weighed and measured again. There will be 2 winners chosen based on overall change in appearance as well as measurments and weight change. Someone who needs to tone up will obviously be judged differently then someone who needs to lose a large amount of weight. The winners will receive a High Fashion Modeling Shoot complete with professsional hair, makeup and wardrobe styling- with a DIGITAL COLLECTION INCLUDED!!!! [This prize is valued at $2350] I believe that undertaking a huge challenge like this is so much easier when you know that others are in it with you! I will create a facebook group for the challenge and invite all competitors to join and share and ask questions there! So- if you would like to join the challenge please shoot me an email this week so that I can sign you up! Ps- there is NO COST to join this challenge. Email me at sherigrippo@gmail.com or call the studio if you have any questions- 573.651.4408. OH- and if you are not close to my Missouri location- just have someone snap a before picture of you, weigh and measure yourself and join us anyway! Please friend me on Facebook if you haven’t already, because much of the correspondence concerning this challenge goes on there.
So- today, I had 3 shoots, like any other Saturday afternoon. However, this Saturday was unique because I had a tag along for the day! Photographer Dave Rhoades (www.rhoadesphoto.com) was in Cape this weekend shooting a bull riding event at the Show Me Center. He contacted me to see if I would like to “talk shop.” Well, we talked shop and he ended up joining me for my last two shoots and well….I got shot. It was such a fun day. So- here I am, In action! Ps- I am only spinning in the image because I must effectively demonstrate proper twirling for my little subjects.
