Meet Dee Weder!

Welcome to Dee’s New Blog Site!

Dee Weder is owner of HB Hardbody, independent certified personal trainer based in Huntington Beach, CA. Get in shape your way with Nutritional Counseling, Personal Training, Semi-Private or Team Training, HB Hardbody Boot Camp, Yoga or a Circuit Training program.

Personal Training programs focus on the total body including: Glutes, thighs, abs, arms, shoulders and core in order to maximize results in a minimal amount of time. Whatever your fitness goals are, Dee will make sure to keep you motivated and on track to make sure you see results quickly!

Dee specializes in Weight Loss, Strength Training, Yoga, Core Strength Training, The Healthy Bride, and Pre/ Post Natal Training to name a few.

With Dee you will have comfort of knowing she is well educated and has over 20 years experience. Is a Certified personal trainer, Group exercise instructor, ACE Certified – www.acefitness.org, fitness facility owner, BOSU certified – www.bosu.com, is CPR certified,  a Core training specialist, a Bootcamp leader, a Nutritional consultant, and Yoga Instructor.

“Call me and get a discount on 1st hour: includes assessment, consultation, and work out session. Visit my website at trainwithdee.com. I look forward to helping you being healthy and fit!”  :0) – Dee Weder, Your Personal Trainer

Call for more information at (714) 614-7600 or visit Dee Weder’s Website at www.trainwithdee.com

 

KETO PIZZA w/ Chicken Cauliflower

Kitchen Equipment:

Cheese grater, Blender or food processor

Parchment paper

Round pizza pan with a lip or cookie sheet

INGREDIENTS:

2 cups Raw finely grated cauliflower

2 cups shredded mozzarella cheese + plus 1 cup extra for topping

2 cups blended coarse cooked chicken (rotisserie chicken is easier)

3 large eggs

Tomato sauce or Pesto

Toppings of your choice

Varied Spices into mix. i.e.: salt, pepper, garlic, onion salt, etc.

DIRECTIONS:

1. Pre-heat oven to 450 degrees. Cut parchment paper to match the size and shape of your pizza pan. Parchment paper is the best way to prevent your crust from sticking to the baking surface.

2. Finely grate cauliflower and remove any large chunks. You want a fine, uniform texture like rice. Blend Chicken in a blender or food processor to course or fine.

3. Mix together the chicken, cauliflower, mozzarella cheese, spices and 3 eggs until well-combined. At this point, it may not look like it could possibly turn into pizza crust, but it will bake to a thin, crunchy, flexible crust- just watch!

4. Place chicken & cauliflower mixture in the center of the parchment paper on the pizza pan. Spread the mixture thinly but evenly throughout the edges of the pan.

5. Bake crust at 450 degrees for 15 – 20 minutes. Until very golden brown

6. Assemble the rest of your toppings. Place a small dollop of preferred sauce- start with less than you think you’ll need- in the center of your crust and spread it out nearly to the edge. Be conservative with the sauce- **putting too much tomato sauce was one of my mistakes (soggy) when I was perfecting this recipe**

7. Top with cheese, followed by any other toppings of your choice.

8. Return it to the oven and bake until cheese is evenly melted and just beginning to turn golden on the surface– usually 10 minutes.

• 

• 

Crust cooked for 15-20 min. Crust with topping.

 

KETO Chocolate Chip Zucchini Bread

KETO Chocolate Chip Zucchini Bread

Makes: One 8X4” Loaf (12 servings)

Prep time: 15 min.   Cook time: 50 min.

Ingredients:

1 Loosely packed cup grated Zucchini

5 large Eggs room temperature

½ cup Avocado Oil

2 TBSP. Greek Yogurt (optional -4 added protein)

1 teaspoon vanilla extract

½ teaspoon liquid stevia

½ cup monk fruit sugar (or another sugar-free substitute)

DRY Ingredients:

1 cup Coconut Flour

½ cup Almond flour

1 teaspoon baking powder

¼ teaspoon Salt

½ teaspoon Cinnamon

½ cup sugar free chocolate chips

½ cup nuts of your choice (for either inside the loaf or on top)

 

Directions:

Preheat the oven to 350 degrees and line the 8 X 4” loaf pan with parchment paper, leaving some paper overhanging for easy removal of bread.

In a large bowl add Eggs, Avocado oil, vanilla extract, all sugars and (optional) yogurt. Mix with an electric hand mixer. Add in Zucchini and mix again.

In another bowl add in the flours, salt, cinnamon, & baking powder, combined together. Then add into the large bowl of wet ingredients. Mix until they are fully incorporated and there are no clumps of batter                  remaining.

Using a rubber spatula, fold in the chocolate chips and (optional) Nuts.

Pour the batter into the loaf pan smooth the top and add (optional) nut topping or sprinkle of cinnamon. Bake for 50 minutes or until toothpick comes out clean. I usually turn around in oven at 25 min. and check the       top. If the top starts to get too brown, add a piece of tin foil to the top for the last 10 minutes. This helps so the loaf is not over done on the top vs. the sides.

Allow to cool for 30 minutes before removing and slicing.

Store left overs in the refrigerator for up to a week or freeze for 3 months.

 

KETO Cabbage Chop Chop Salad

KETO Cabbage Chop Chop Salad

• Ingredients:
  1 Head of Green Cabbage – Chopped in Squares
  I bunch Green Onion – finely chopped
  4 X Tomatoes Peeled – Chopped in squares
  1 Cucumber or 4 Persian Cucumber -finely chopped
• Dressing:
  2 cups Fage Yogurt
  1 TBSP. Mayo
  1 ½ TBSP. Toasted Sesame Oil
  4 TBSP. Apple Cider Vinegar
  4 TBSP. Trivia or Monk Fruit, Stevia
• Directions:
• *Chop Cabbage + tomatoes in Squares.
  *Chopped all other ingredients finely.
  *Mix Dressing ingredients all together- separate
  *Then add to the salad mixture.
  *Chill & Serve- with watermelon as a compliment to the salad.
  **Watermelon is NOT KETO Friendly
• Serves: 8

 

#hbhardbody

http://www.hbhardbody.com

 

Raw Apple Pie

RAW APPLE PIE

INGREDIENTS:

• 24 Dates- use several types: Medjool, Honey, Kadalwa, Halawai
• ½ Cup Walnuts- Soaked
• 1/8 Cup or 2 Tbsp. Shredded Coconut-unsweetened
• 2 Tbsp.  Agave for Crust
• 1/8 Cup or 2 Tbsp. Agave for Filling
• ½ tsp. Cinnamon Apples- 1 Sweet- (Fuji or Gala) 1 Sour- (Granny Smith or Macintosh)
• Raisins- (optional)

* First of Soak the Walnuts for 1-2 hours to release enzyme inhibitors.*

CRUST:

• In a food Processor Add: Dates (24)  Walnuts Shredded Coconut 2 Tbsp. Agave
• Spread crust onto bottom of pie tin

FILLING:

• In Food Processor Add: Apples Quartered- process lightly- not to applesauce

Mix:

• In a bowl processed Apples, Cinnamon & 1/8 Cup Agave
• Add Filling to Crust
• Sprinkle with Raisins (Optional)

*Makes 1 Full Pie Tin- 9 inches*

 

Yoga Practice

Yoga teachers will often refer to “your practice,” which means your individual experience with yoga as it develops over time. The amazing thing about yoga is that your practice is always evolving and changing, so it never gets boring. Although the poses themselves do not change, your relationship to them will.

Anyone can start a yoga practice, even if you don’t feel like you are very flexible or very strong. These things will develop over time. Another great thing about thinking about “your practice” is that it encourages the noncompetitive spirit of yoga.

One of the most difficult, but ultimately most liberating things about yoga is letting go of the ego and accepting that no one is better than anyone else. Everyone is just doing their best on any given day.

For more information Call Dee Weder at 714-614-7600

or  http://www.trainwithdee.com/#!yoga/vstc2=yoga-practice

 

Zucchini Muffins

Did you know that Zucchini can help defend your cells from the damaging effects of free radicals, and protect the eyes from developing age-related macular degeneration and cataracts?

According to the The World’s Healthiest Foods (http://www.whfoods.com) Zucchini, one of the summer squash, is listed among the best sources for lutein and zeaxanthin rich foods. Green vegetables like zucchini, such as kale, spinach, turnip greens, collard greens, romaine lettuce, broccoli, garden peas and Brussel sprouts, are leading in rich abundance of carotenoids.  Cartenoids are powerful antioxidents, fat-soluble substances, and are believed to have potential for anti-cancer and anti-aging properties.

“Below is one of my favorite recipes for Zucchini Muffins. I hope you enjoy them as much as I do!” ~ Dee Weder

• 1 cup all-purpose flour
• 1 cup whole wheat flour
• 1 tbsp baking powder
• 1/4 tsp salt
• 1/4 tsp nutmeg
• 1/2 cup sugar
• 1 cup shredded zucchini, packed
• 1 tbsp lemon zest
• 2 tbsp canola oil
• 1 egg, lightly beaten
• 3/4 cup fat-free milk
• 1/3 cup raisins
• 1/4 cup chopped walnuts

Preparation:

Preheat oven to 400 degrees. Line a 12-cup muffin pan with paper cases or spray pan with nonstick cooking spray.

In a large bowl, stir together flour, baking powder, salt, nutmeg and sugar. In a medium bowl, combine zucchini, lemon zest, canola oil, egg and milk, stirring well.

Make a well in the dry ingredients; add zucchini mixture, raisins and walnuts. Stir until just moist. Do not over mix. Spoon batter into muffin cups. Bake for 20 minutes or until a toothpick inserted in the center comes out clean.

Per muffin: Calories 172, Calories from Fat 40, Total Fat 4.5g (sat 0.4g), Cholesterol 18mg, Sodium 185mg, Carbohydrate 29g, Fiber 2g, Protein 4g

 

What is Yoga?

The word Yoga means “union” in Sanskrit, the language of ancient India where yoga originated. We can think of the union occurring between the mind, body and spirit.

What is commonly referred to as “yoga” can be more accurately described by the Sanskrit word asana, which refers to the practice of physical postures or poses.

Yoga can be taught to any level of fitness or age. In addition to practicing the poses, yoga classes may also include instruction on breathing, and meditation. Dee Weder teaches private Yoga classes as well, but If you prefer you can  have a private yoga class for you and your husband or a group of friends in your own home.

Learn more at www.trainwithdee.com

 

Benefits of Personal Training

Q. What can personal training do for me?

A. You’ll have more energy, be stronger, feel confident, and proud that you made the decision to do something different.

When you work out with an expert trainer, you’ll have your questions answered as you train, your goals pursued in the best and healthiest manner, and every step will be taken to ensure that each workout is more effective than the one before.

The benefits of having a personal trainer are that each personal training workout session is personalized to meet your individual needs and help you reach your goals. With Dee Weder, you will receive all the attention you need to guarantee a great workout and enjoy the benefits of faster results. Dee will push you to your limits, and motivate you to do things that you once thought were impossible.

Why wait? Start getting in shape and having a healthier you, today!

Call for an appointment at: 714-614-7600 or visit www.trainwithdee.com to learn more.

 

Strawberry, Melon,and Avocado Salad

A fresh and healthy recipe…

Ingredients        

• 1/4 cup honey
• 2 tablespoons sherry vinegar, or red-wine vinegar
• 2 tablespoons finely chopped fresh mint
• 1/4 teaspoon freshly ground pepper
• Pinch of salt
• 4 cups baby spinach
• 1 small avocado, (4-5 ounces), peeled, pitted and cut into 16 slices
• 16 thin slices cantaloupe, (about 1/2 small cantaloupe), rind removed
• 1 1/2 cups hulled strawberries, sliced
• 2 teaspoons sesame seeds, toasted

Preparation

1. Whisk honey, vinegar, mint, pepper and salt in a small bowl.
2. Divide spinach among 4 salad plates. Arrange alternating slices of avocado and cantaloupe in a fan on top of the spinach. Top each salad with strawberries, drizzle with dressing and sprinkle with sesame seeds.

Hope you enjoy this easy, fresh and healthy recipe! Have a great day! ~ Dee Weder