Archive for March, 2011

>Get PLYO-Fied!

Posted: March 30, 2011 in workouts

>M&F Trainer

We love plyometric training! Its challenging and can burn some game changing calories. Click the link above to read a M&F take on plyometrics and add some aerobic, explosive jumps into your next workout!

Try box jumps with a deep squat, jumping jack squats, or burpees!


>8 Foods You Should Eat Every Day | Eat This, Not That

>Don’t be "chicken"!

Posted: March 8, 2011 in Uncategorized


My triumph!

I had been afraid for a long time.  I was afraid of roasting a whole chicken.  I was.  Every Sunday I would proclaim to Kyle that I was going to roast a chicken that week.  Then I would get to the grocery store and look at the whole chickens with their giblets, necks, and juice and salmonella and I wouldn’t do it.  So this week I decided to kick the habit and I did it!  And it was delicious!  So I’m here to share with you today my roast chicken recipe as well as the butternut squash that went with it.

I bought a whole chicken that was sans giblets to ease my fear.  Take a look at the sodium content on the back of the bird.  If it’s anywhere above 7% put it back.  That baby is injected with sodium and you do not want that on your table! My bird was about 2 1/2 pounds with a sodium percentage of 3%.

Once totally thawed, rinse your bird and pat dry.  Then season the sheeeehhittt out of the bird!  I used salt, pepper, oregano, rosemary, sage leaves, and Penzey’s salt free Bavarian spice.  I rubbed some vegetable oil into the top of the skin.  I also used butter (insert gasp here).  I cubed about 1T of butter and slid in under the skin about the breast meat.  I wouldn’t have done it, but kids it’s a necessary evil!

I used a foil-lined cake pan in a 350 oven to cook the bird. Tent the foil on top of the bird for 45 minutes to start.  Then pull the foil down for the remainder of the cooking time to brown the skin. Mine took 2 hours total, but a meat thermometer should read 165 in the thigh when done.  Let the chicken rest about 15 minutes before slicing.

It was moist, flavorful, delicious, AND the whole bird cost $3.49!  Are you KIDDING me?  Move over Sandra Lee cuz I just rocked a money saving meal!

I also made a pan gravy..but more about that yumminess another day!

Making a whole chicken was not as scary as I thought! I don’t know why I’d been a “chicken” for so long!

There’s also a million things you can do with the leftovers.  I made Kyle a chicken pasta salad for lunch.  I combined the shredded meat with whole wheat pasta, freshly torn basil, EVOO, and a little parmesan cheese.  He was a big fan!

Now I’m well aware that cooking a chicken isn’t a Nobel Prize winning achievement and I’m sure most of you have done it countless times with ease.  But it was a first for me.  It’s healthy and I was proud of what I did!  It’s not about how big your mountain is, but how many times you’ve looked at it and not made it to the top. Harness your inner Miley Cryus and climb that mountain! 🙂

What food are you scared of?  Let’s conquer those kitchen fears together!

Love and white meat,
Kyle & Carissa


Check out Trey Wingo’s take on the ESPN 5k…and this is really exciting! Kyle can be seen at 1:26 in the video at the start! His amazingly handsome bald head right behind Trey!
And for the record our mile 1 was at 7:26. We beat Trey! To mile 1!
Keep running!!!

>How to eat

Posted: March 3, 2011 in diet tips


News flash – you’re eating wrong.  Totally wrong. How does that make you feel?  I hope it fires you up because most people don’t like to be wrong.
Here’s how to be right. 
1.  Don’t wait until you are hungry to eat.  By then your body is starving for fuel and sliding into the “starvation mode”.  Meaning the next thing that you do eat your body will store and not burn through. 
2.  Three square meals a day?  WHAT!  You should be eating 5-6 times a day.  Yup.  This is how it goes; breakfast, snack, lunch, snack, dinner, snack.  Eat more frequent, smaller meals to keep your metabolism cranking and calories burning.
3.  Eat protein with every meal.  Your body digests protein differently than it does fats or carbohydrates.  It also takes longer to digest.  Proteins will keep you fuller longer, keep your blood sugar stable, and proteins rarely set up camp on your hips and thighs like excess sugars do!
If you do one thing for your health this week do this- EAT MORE OFTEN!  Trust me and try it and then share with me how it feels.  I’d write more but I need a protein shake.  I’m going catabolic. (more on that word next week)
Love and nuts
Carissa & Kyle


Posted: March 1, 2011 in Uncategorized

>Hello Blog-universe!  We’re back!  Did you miss us?  No seriously? Did you? Awwwww – gee that’s sweet!

No we didn’t abandon you…all 13 of our loyal followers…my blog was deleted along with my email at the start of the new year.  It was definitely disappointing especially because I hadn’t saved any of my recipes, workouts, or diet plans on my computer.  Smart move, huh!

Well we are back and I hope to be able to share more healthy tips and insights with you than ever before.  For those of you who are new, this is the blog of the Fit2Flex team of Kyle and Carissa Bealert.  We are both certified personal trainers.  Kyle’s focus is kicking your butt and making you look great and Carissa loves to tell you what to eat and why! 🙂  You can follow us on twitter and our website at

Please sign up to follow the blog and I promise mounds of useful info soon!  So tell me…what do you want to know?  What dish do you want to makeover in a healthy way?  What food myth do you want unraveled?  Does your cardio routine need a change of pace?

Tell us what you want to see, ask questions and we’ll be here!

Thanks for reading!

Love and vitamins,

Carissa & Kyle