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Salad with Beetroot and Grapefruit

How many times does your dinner prominently feature a bounty of fresh and lively produce? The essential nutrients and fiber packed in leafy greens and vegetables are not only crucial for our health but also incredibly scrumptious! This salad is a testament to that, and for an extra boost of protein, feel free to top it with some thinly sliced, grilled chicken breast. We hope this recipe encourages you to make greens and vegetables a regular part of all your meals! What You Will Need Portions: 6 3 red beetroots 3 golden beetroots 3 grapefruits 3 mandarin oranges 2 tablespoons of olive oil ⅛ teaspoon of Liquid Stevia 2 tablespoons of apple cider vinegar 1 teaspoon of sea salt ¼ teaspoon of ground black pepper 6 cups of fresh Baby Arugula ¼ cup of chopped pistachios Step-By-Step Instructions Begin by setting your oven to 350 degrees F. After trimming, washing,…

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Chicken Hash with Butternut Squash and Kale

Here’s a new way to serve up nutritious veggies with protein-packed chicken. It’s tender, flavorful and simple to make. Basically a perfect meal! This dish is great for meal prep, as it holds up well for several days in the fridge and can be easily packed in Tupperware to eat on-the-go. Enjoy! What you needServings: 6 1 butternut squash, peeled, seeded and cut into large pieces1 bunch curly kale, stemmed and roughly chopped1 lb boneless, skinless chicken thighs, cut into 2” piecessea salt and black pepper1 Tablespoon olive oil1 red onion, sliced1 Tablespoon fresh sage, minced½ cup chicken broth¼ teaspoon liquid stevia1 Tablespoon Dijon mustard Instructions 1. Bring a large pot of salted water to boil. Add the butternut squash pieces and blanch for 3 minutes, until almost cooked through. 2. Remove from heat and stir in the chopped kale. Let stand, uncovered, for 3 minutes. Drain the pot and…

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PUT THE FIT IN FITNESS!

When your life gets busy you probably find that it’s hard to fit in fitness. You probably find it difficult to remember to just do some sit-ups before bed, let alone an entire 30 -minute workout.  So here are a few ways that you can fit in fitness with your busy schedule, starting with finding the time for me as your trainer and ending with some little routine fitness tricks. First of all, I can design a workout to fit any schedule. If you only have time in the wee hours of the morning or late at night, we can work with that.  If you work 16 hours a day and need ideas to keep your energy up all day, we can work with that.  If you’re a stay at home mom and can’t get away from the kids, we can work with that. I can put together something for…

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CARDIO VS WEIGHTS

The fitness industry used to tell people to do both cardiovascular training and weights. Cardio is good for you heart and weights are good for your muscles and bones, right? Well, now there is a huge discussion taking place about which is better: Cardio versus weights? You will always see the 8 minute workout in both schools of thought. The cardiovascular freaks will claim you can get fit with just so-many-minutes of cardio per day, and the pump-you-up fans will insist you can do the same with weights. Meanwhile the Surgeon General is saying that everyone needs a minimum of 30 minutes of moderate-intensity exercise every day.  So which is it? What if you could do both at once? Think about it: if you do a weight workout where you move from one multi-joint exercise to another without stopping, then you’ve just gone from cardio versus weights to cardio and weights in…

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THE BENEFITS OF MEDITATION

In today's fast-paced and demanding world, finding moments of peace and tranquility can be challenging. This is where meditation comes in, offering a powerful tool for relaxation, self-discovery, and overall well-being. Meditation is an ancient practice that has stood the test of time, and its benefits extend far beyond just a momentary escape from the chaos of life. Let us explore some of the remarkable advantages that meditation can bring to our lives. First and foremost, meditation is renowned for its ability to reduce stress and promote relaxation. By focusing our attention and quieting the mind, we create a space for mental and physical rejuvenation. Studies have shown that regular meditation practice can lower levels of stress hormones, such as cortisol, and alleviate symptoms of anxiety and depression. It provides a sanctuary of calmness amidst the storms of daily life, allowing us to recharge and approach challenges with a clearer…

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Achieving Healthy Living: Balancing the Main Components for Optimal Fitness

Introduction: Living a healthy and fulfilling life is a goal that many of us strive for. To achieve this, we must embrace the main components of healthy living. Regular exercise, quality sleep, weight management, nutrition/diet plan, mindset, and self-care all play vital roles in maintaining optimal fitness. In this article, we will explore each component and uncover their significance in promoting a well-rounded and vibrant lifestyle. Regular Exercise: Engaging in regular physical activity is crucial for maintaining overall health. Whether it's through cardio workouts, strength training, or group classes, exercise helps strengthen our muscles, improves cardiovascular health, and boosts mood. Incorporating at least 150 minutes of moderate-intensity exercise into our weekly routine can have a profound impact on our physical and mental well-being. Quality Sleep: Adequate sleep is often underestimated but is essential for our body's rejuvenation and repair. Restful sleep allows our minds to recharge, supports cognitive function, and…

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Kickstart Your Fitness Journey: Building a Strong Foundation

Welcome to my personal training blog, where we'll dive into the world of fitness, health, and overall well-being. In this first post, I want to address a crucial aspect of any successful fitness journey: building a strong foundation. Whether you're a beginner taking your first steps towards a healthier lifestyle or someone seeking to reinvigorate their fitness routine, establishing a solid foundation is essential for long-term success and sustainable results. Assessing Your Current Fitness Level: Before embarking on any fitness program, it's crucial to assess your current fitness level. This self-evaluation will serve as a starting point, allowing you to set realistic goals and track your progress along the way. I'll guide you through a simple yet effective assessment process, helping you understand your strengths, weaknesses, and areas for improvement. Setting SMART Goals: Goals are powerful motivators that propel us forward. However, setting vague or unrealistic goals can lead to…

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