It’s All About Habits

Fitness comes down to habits.

Working out and eating clean are habits.

The more you workout and the cleaner you eat the more likely you are to continue to do so.

Now, this won’t happen overnight and you will fall off the wagon from time to time. That is completely normal, just pick yourself back up and start again where you left off.

We recommend only changing one or two habits at a time, rather than making a complete overhaul to your lifestyle. Once you conquer one habit, add another to start working on. Overtime these will all add up and with each one you will make more and more progress.

Fitness is all about habits.

Need help making fitness a habit? Click the image below for a 21-Day Kick Start…

Recipe of the Week – Crockpot Chicken Fajitas

Spice up dinner with these simple and delicious Crockpot Chicken Fajitas

What You Need:

  • one pound boneless skinless chicken
  • 1 package of fajita seasoning
  • 1 green bell pepper
  • 1 yellow bell pepper
  • 1 red bell pepper
  • 1 medium onion

How To Make It:

  1. Place chicken in the bottom of the crockpot.
  2. Pour the fajita seasoning on top of the chicken.
  3. Slice up the bell peppers and onions and place on top of the chicken and seasoning.
  4. Cook on low for 4-6 hours.
  5. Serve on tortillas with your favorite toppings!
Recipe Source:

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Recipe of the Week – Spinach Tortellini Soup

There is nothing as comforting as a warm bowl on soup on a cold fall day. Warm up with a blanket and this recipe for Spinach Tortellini Soup while catching up on your latest Netflix series.

What You Need:

  • 2 tablespoons olive oil
  • 1 medium yellow onion, diced small
  • 2 large carrots, diced small
  • 2 large celery stalks, diced small
  • 1 teaspoon fine sea salt
  • 8 cups good low-sodium vegetable stock
  • 5 ounces baby spinach
  • 9 ounces tortellini
  • 1/4 cup chopped flat-leaf parsley
  • Freshly ground black pepper
  • Grated parmesan or pecorino, for serving

How To Make It:

  1. Heat the olive oil in a large pot over medium-high heat. Add onion, carrots, celery and salt and stir to coat with oil. Cook for about 5 minutes, stirring occasionally, until beginning to soften. If you happen to get distracted and the veggies brown a little bit, it’ll add some nice depth of flavor.
  2. Stir in stock, bring to a boil, then cover and reduce heat to simmer until veggies are tender. Remove lid and add spinach and tortellini. Cook according to tortellini package instructions (usually just simmering for a couple of minutes). Off the heat, stir in parsley and black pepper to taste.
  3. Ladle into bowls and serve with cheese to pass at the table.
Recipe Source:

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Recipe of the Week – Slow Cooker Greek Chicken

A healthy meal is as easy as throwing this all in the slow cooker and get on with your day.

What You Need:

  • 1 tablespoon extra-virgin olive oil
  • 2 pounds boneless, skinless chicken breasts or thighs
  • 1/2 teaspoon kosher salt
  • 1/4 teaspoon ground black pepper
  • 1 (12-ounce) jar roasted red peppers, drained and chopped
  • 1 cup kalamata olives
  • 1 medium red onion, cut into 1/2-inch chunks
  • 3 tablespoons red wine vinegar
  • 1 tablespoon minced garlic (from about 3 large cloves)
  • 1 teaspoon honey
  • 1 teaspoon dried oregano
  • 1 teaspoon dried thyme leaves
  • 1/2 cup feta cheese, optional for serving
  • Chopped fresh herbs: any mix of basil, parsley, or thyme, optional for serving (I used fresh thyme)

How To Make It:

  1. Lightly coat a 5-quart or larger slow cooker with nonstick spray. Heat the oil in a large skillet over medium high. Sprinkle the chicken with salt and pepper, then place it in the hot pan, seasoned side down. Let brown on the first side for 1 to 2 minutes until golden, then flip and brown on the other side for 1 additional minute. If your skillet isn’t large enough to fit all of the chicken pieces, work in batches so that the chicken does not overlap. Transfer the chicken to the slow cooker.
  2. Arrange the peppers, olives, and onions around the chicken (do not place on top).
  3. In a small bowl or measuring cup, whisk together the red wine vinegar, garlic, honey, oregano, and thyme. Pour over the chicken and vegetables. Cover and cook for 1 1/2 to 2 hours on high or 3 to 4 hours on low, until the chicken is cooked through and the center reaches 165 degrees F. Serve warm, sprinkled with feta and fresh herbs.
Recipe Source:

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Recipe of the Week – Pesto Chicken Pita Pockets

Give these delicious Pesto Chicken Pita Pockets a try for something different for lunch.

What You Need:

  • 2 large chicken breasts
  • 1 tablespoon olive oil
  • salt & pepper
  • red onion
  • bell pepper
  • zucchini
  • 1 tablespoon olive oil
  • salt & pepper
  • 1/3 cup pesto
  • 4 pita pockets

How To Make It:

  1. Heat oven to 425°F.
  2. Toss chicken breast with olive oil and salt & pepper and arrange on a baking pan.
  3. Toss the veggies with olive oil and salt & pepper, and arrange on a second baking pan.
  4. Roast for 10 minutes, flip everything and return to the oven.
  5. Cook the veggies for 10-15 more minutes (20-25 min total), until cooked to your liking.
  6. Cook chicken for another 15 minutes (25 min total), and allow to rest for at least 10 minutes before slicing into strips.
  7. Place the chicken slices and vegetables in a large bowl with the pesto, stir to coat.
  8. Divide amongst 4 storage containers, with pita separate.
  9. Don’t cut the pita in half until just prior to serving. Open the pocket and spoon filling into the pocket.
Recipe Source:

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Weekend Warrior Workout – October 27th, 2017

Weekend Warrior Workout…

This week we bring you one of our Cardio Power workouts straight from the gym. That’s right this is one of the exact same workouts we use with our clients in our Cardio Power Sessions.

Here is how it works:

Perform 10 minutes of each round.


Round #1

Rower – 150 meter

Double Kettlebell Hold – time of row

Repeat for as many rounds as possible in 10 minutes.


Round #2

Push Ups – 10 Reps

Bodyweight Squats – 10 Reps

Farmers Carry – 50 yards

Repeat for as many rounds as possible in 10 minutes.


Round #3

Wall Balls – 10 Reps

Front Plank – 60 Seconds

Band Leg Press – 10 Reps

Repeat for as many rounds as possible in 10 minutes.



Weekend Warrior Workout – October 20th, 2017

This week we bring you a heart pounding metabolic workout.

Here is how you do it:

  • Do 30 seconds on the Battling Rops
  • Then 10 Push-Up and 10 Kettlebell Swings
  • Rest 30-60 seconds and repeat for 10 rounds.


Weekend Warrior Workout – October 13th, 2017

Weekend Warrior Workout…

Planning to hit the gym over the weekend, but not sure what to do?

We’ve got you covered with this weeks “Weekend Warrior Workout”

How to do it:

Complete all sets of Group A, followed by all sets of Group B, then Group C, and finally Group D. Rest 30 seconds after each set fro Group A. Perform Group B and C as supersets, with a minute break after each set. And for Group D perform one set continuously for two minutes.


Group A

V-Sit and Reach with Mini Band, 3×10 each


Group B

Single Leg Deadlift, 3×12 each

Dumbbell Push Press, 3×12


Group C

Goblet Squat with Curl, 3×12

TRX Row, 3×12


Group D

Board Beast Sit Through, 1×2 minutes



Recipe of the Week – Slow Cooker Gumbo with Sausage, Chicken, and Shrimp

Slow Cooker Gumbo with Sausage, Chicken, and Shrimp

You have got to give this delicious Gumbo recipe a try!

What You Need:

  • 1lb Chicken Breast (cut into bite size pieces)
  • 1lb Smoked Sausage (kielbasa, farmers sausage, garlic sausage, etc)
  • 1lb Shrimp, raw and shells removed (I left tails on for more flavor)
  • 1 Onion, diced
  • 1 Green pepper, diced
  • 1 Hot pepper, (jalapeno, serrano, scotch bonnet, habanero, etc) (optional!!!)
  • 3 ribs Celery, diced
  • 1 can Diced tomatoes (28 oz)
  • 3 tsp Garlic, minced
  • 2 C Chicken broth
  • 1 Tbsp. Cajun spice (or more if you prefer)
  • 1 tsp Thyme
  • 1 tsp Oregano
  • 1 1/3 C Rice (cooked)

How To Make It:

  1. Combine all ingredients in the slow cooker, except for the shrimp and the rice.
  2. Cook on low for 6 – 7 hours, stirring occasionally
  3. In last hour of cooking, salt the shrimp lightly, and then add them to the crock pot
  4. In the last half hour of cooking, add the rice and stir. Replace cover. You want the rice just to warm through and take on some of the cooking flavors.
  5. Serve with crusty bread, and enjoy!
Recipe Source:


Recipe of the Week – Sheet Pan Steak and Veggies

Sheet Pan Steak and Veggies

30-Minutes to a delicious and healthy meal that your family will love!

What You Need:

  • 2 pounds baby red potatoes
  • 16 ounces broccoli florets*
  • 2 tablespoons olive oil
  • 3 cloves garlic, minced
  • 1 teaspoon dried thyme
  • Kosher salt and freshly ground black pepper, to taste
  • 2 pounds (1-inch-thick) top sirloin steak, patted dry

How To Make It:

  1. Preheat oven to broil. Lightly oil a baking sheet or coat with nonstick spray.
  2. In a large pot of boiling salted water, cook potatoes until parboiled for 12-15 minutes; drain well.
  3. Place potatoes and broccoli in a single layer onto the prepared baking sheet. Add olive oil, garlic and thyme; season with salt and pepper, to taste. Gently toss to combine.
  4. Season steaks with salt and pepper, to taste, and add to the baking sheet in a single layer.
  5. Place into oven and broil until the steak is browned and charred at the edges, about 4-5 minutes per side for medium-rare, or until desired doneness.
  6. Serve immediately with garlic butter, if desired.
*Recipe Source: