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FITNESS TIPS

HIIT KETTLEBELL WORKOUT FOR WOMEN

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Watch as Paige Beale one of our members takes you through a kettlebell workout. Do each exercise for 30 seconds. Rest for 10 seconds between. Do a total of 4 rounds.

 

The great thing about doing HIIT workouts is it keeps your heart rate elevated and can burn a lot of calories.

ASIAN CHICKEN DINNER

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Serve this flavorful Southwestern Chicken Dinner with a heaping side of dark leafy greens. This is the epitome of a meal focused on protein and fiber. It’s meals like this that will melt off body fat and improve your health and fitness. Enjoy!

Courtesy of RealHealthyRecipes.com

What You Need
Serves 6

1 pound organic, boneless, skinless chicken breast
2 Tablespoons Olive oil
1 clove garlic, minced
1 yellow onion, chopped
2 heads broccoli, chopped
2 carrots, cut in half and then into 2 inch segments
2 heads baby bok choy, chopped
1 zucchini, chopped
1 teaspoon fresh ginger, minced
¾ cup chicken broth (divided)
2 Tablespoons arrowroot starch
2 Tablespoons toasted sesame seed oil
1 Tablespoons ume plum vinegar
1 Tablespoon coconut aminos
1 ripe, organic mango, peeled, pitted and chopped

Instructions

1. Rinse the chicken and cut into 1-inch cubes.

2. Place the olive oil in a large skillet over medium heat. Add the garlic and onions, sauté for about 10 minutes, until soft. Add the broccoli, carrots and chicken and cook an additional 10 minutes. Add the bok choy and zucchini. After 5 minutes add 1/4 cup of chicken broth, cover, and cook an additional 10 minutes.

3. In a small bowl combine the remaining 1/2 cup chicken broth, arrowroot, sesame oil, vinegar and coconut aminos. Add the seasoned mixture to the skillet, along with the chopped mango, and cook for another 5 minutes, stirring constantly until the mixture thickens.

Nutrition
One serving equals: 243 calories, 11g fat, 675mg sodium, 15g carbohydrate, 4g fiber, and 19g protein

Fitness Tuna Salad

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Here’s a fitness lunch to pack on-the-go. Serve it over a big bed of leafy greens!

Most recipes for tuna salad call for fat-filled mayonnaise, but this recipe uses fat free Greek yogurt instead. You get all the creaminess without added calories to set back your results.

Courtesy of RealHealthyRecipes.com

What You Need
Serves 5

2 (5oz) cans wild albacore tuna, packed in water
1 cup fat-free Greek yogurt
2 Tablespoons champagne mustard
1 teaspoon dried dill weed, plus more for garnish
dash of freshly ground pepper
1 green apple, shredded
2 cups green cabbage, shredded
4 cups organic mixed greens

Instructions

1. Drain the tuna and flake in a medium bowl. Add the yogurt, mustard, dill and pepper. Mix until creamy and well combined.

2. Add the shredded apple and cabbage. Mix well.

3. Arrange mixed greens on plates, then use an ice cream scooper to place the tuna mixture. Sprinkle with dill weed.

Nutrition
One serving equals: 140 calories, 1 fat, 210mg sodium, 13g carbohydrate, 2g fiber, and 20g protein.

Eggs in Clouds

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START YOUR JOURNEY NOW

 

It’s important to avoid traditional breakfast foods that are filled with carbs, grains and sugar, and to instead stick with protein-rich recipes like the one for Eggs in Clouds below. A wholesome breakfast kick-starts your metabolism and helps you to burn more calories throughout the day.

These flavor-rich, fluffed, and baked eggs are great for delivering big nutrition in a fun package. The nutritional yeast adds nutty, cheesy flavor, making it the substitute for dairy cheese.

Courtesy of RealHealthyRecipes.com

What You Need
Serves 4

4 eggs
2 tablespoons nutritional yeast
¼ cup scallion, minced
¼ cup bacon, cooked and minced
sea salt
black pepper

Instructions

1. Preheat the oven to 450°F. Line a baking sheet with parchment paper and set aside.

2. Separate the egg whites from the egg yolks, placing the whites in the bowl of an electric mixer fitted with the whisk attachment and the yolks in individual ramekins, being careful not to break the yolks.

3. Whip the egg whites until stiff peaks form, about 3 minutes. Gently fold in the nutritional yeast, scallion, and bacon.

4. Spoon the egg white mixture onto the prepared baking sheet in 4 mounds. Use the spoon to create a well in the center of each mound, then bake for 3 minutes. Remove the pan from the oven and add a yolk to the center of each mound. Return to the oven for 3 minutes, until the yolk has set. Season with sea salt and black pepper.

Nutrition
One serving equals 101 calories, 7g fat, 229mg sodium, 1g carbs, 1g fiber, 9g protein

Easy Beef Brisket

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START YOUR JOURNEY NOW

It’s important to enjoy whole food protein sources like this Easy Beef Brisket in your fitness meal plan. In addition to being one of the most delicious dishes you’ll ever make, you may be surprised to find it is one of the easiest.

Don’t let the lengthy cook time deter you. It’s as simple as mixing up a marinade, letting it sit overnight, and then popping it in the oven to slow cook for half of the day. Make it on the weekend and enjoy the delightful aroma as it cooks.

Courtesy of RealHealthyRecipes.com

What you need
Serves 12

1 Lemon
5 cloves Garlic
4 cups beef broth
1 cup coconut aminos
1 tablespoon liquid smoke
5 pounds beef brisket

Instructions

1. Combine all of the ingredients, except the brisket, in a bowl. Mix well.

2. Place the brisket in a large roasting pan, fat side up. Cover with the marinade. Cover the roasting pan tightly with foil. Marinate in the fridge for 24–48 hours. Let those juices do their flavorful magic!

3. Roast at 300 ̊F for 4 hours, or 40 minutes per pound. Remove the foil after 4 hours, place under the high broil for a few minutes to lightly char the top. Transfer to a cutting board and slice. Put the slices back in the juices. Serve hot. Enjoy!

Nutrition
One serving equals 310 calories, 9g fat, 321mg sodium, 4g carbohydrate, 0g fiber, and 47g protein

Oh the dreaded plateau…

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START YOUR JOURNEY NOW

You’ve been working hard on your fitness game and it paid off. The pounds started to drop! And then one day your results stopped. You keep putting in the same effort without any sign of improvement.

You’ve hit a frustrating plateau.

Or have you? Before you blame a fitness plateau for your lack of results let’s critically consider the following:

1. Your Diet: It’s human nature to begin to slip on your nutrition after a few weeks of stringent diligence. A small treat here, and a bite of something there, and before you know it you’ve fallen back into old eating habits. If your results have stopped then take the next few weeks to track your nutrition and hold yourself accountable for every bite.

2. Your Workouts: If your nutrition has truly stayed on point then your workouts could be the problem. Are you slacking on the final few reps? Have you reduced your overall intensity in the gym? Did you skip a few sessions last week? Before you blame a plateau for your reduced results take a really hard look at your effort in the gym. Rededicate yourself to pushing as hard as you can.

3. Your Sleep: This is a tough one for so many people, but you simply must be getting adequate sleep in order to lose fat and develop muscle. Your body needs close to eight hours of sleep each night in order to recover from your workouts and to maintain balanced hormone levels. Getting to bed on time is vitally important to your fitness results.

If you have tackled the three steps above and still don’t see the number on your scale moving in the right direction, then move on to these next plateau-busting steps…

4. Track Your Efforts: It’s time to get meticulous with tracking your fitness efforts, from exactly what your workouts consist of, to exactly what and when you eat in order to constantly improve. Make it your goal to outdo yourself every day. If you’re constantly performing better today than you were yesterday, then your plateau will quickly become a distant memory.

5. Track Your Results: Simply checking your weight on the scale is not a thorough enough measurement for your progress. Start tracking additional metrics for change. Take your measurements. Have your bodyfat tested. Take pictures of yourself weekly. It’s important to be fully aware of how your body is changing as a whole unit, not just the number on the scale. You may be surprised to find that your body fat has been dropping while your weight has stayed the same.

Rainbow Roasted Veggies

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Eating plenty of fresh vegetables is an excellent, healthy choice. The fiber, vitamins, minerals and antioxidants contained within will do wonders for your energy levels and overall health.

Here’s a simple recipe for roasting vegetables that’s a wonderful side dish for dinner. Use whatever vegetables you have on hand, or seek out the full spectrum of colors for a natural vitamin boost.

Courtesy of RealHealthyRecipes.com

Servings: 6

Here’s what you need

2 red bell peppers, seeded and cut into ½ inch strips
2 orange beets, peeled and cubed
16 Pattypan squashes
6 mini green zucchini
1 purple onion, cut into wedges
2 tablespoons olive oil
½ teaspoon sea salt
¼ teaspoon black pepper
Instructions

Preheat the oven to 400 degrees F and lightly grease a rimmed baking sheet with olive oil.
Arrange the veggies on the prepared pan in the order of the rainbow: Red, Orange, Yellow, Green, Blue/Purple. Drizzle the olive oil over the veggies and sprinkle with the salt and pepper.
Roast in the preheated oven for 20 minutes until browned and tender.
Nutritional Analysis

One serving equals: 130 calories, 5g fat, 20g carbohydrate, 13g sugar, 189mg sodium, 6g fiber, and 5g protein.

Today is a big deal

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GET STARTED TODAY

You woke up this morning and began making choices.

You chose whether or not to exercise, to eat a healthy breakfast, or to do something productive. You chose whether or not to eat that donut, to sleep in, or to watch an extra hour of TV.

At the end of each day the sum of your choices pushes you in a direction.

It could be pushing you in the direction of fitness and health, if your choices were predominantly wholesome.

Or the sum of your choices could be pushing you in the direction of weight gain, health issues and problems.

I find this perspective to be helpful when it comes to making a major body transformation. It’s tempting to feel helpless in changing your body when you have so many pounds to lose and so much work to do, since you aren’t able to do it all in one day.

However, by capturing the power of each day by making wholesome choices, you will be pushed in the direction of weight loss and health day after day, week after week.

Until one day you’ll look in the mirror and see that you’ve arrived at your ultimate destination: a lean, healthy and vibrant you.

So embrace the power of each choice that you make today, and allow a momentum of good choices to push you through to your goal.

Today is a big deal. Today is all you have.

Make the most of today.