Fitness Doesn’t Take The Summer Off

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Finally summer is here! The kids are home, the pool is open, the beach is calling, and the boat is in the water at your lake house.

But, that doesn’t mean should give up on your fitness for the next three months because you are “too busy.”

You worked your butt off for the last six months and now you are choosing to throw it all away and lose it over the next three to four months and have to start back at square one in the fall.

Sure the kids may be home and that is the excuse that most will use, others will use the excuse of traveling more frequently.

But, here is the thing. Being fit allows you to give more to your kids and will give you the ability to run around and keep up with your grandkids when that day comes. Traveling and seeing the world is great and a very enjoyable part of life, but what happens when you are not longer fit enough to fully enjoy those trips.

Fitness gives you the opportunity to get the most out of life and continue doing the things you love.

But, to keep your fitness it cannot be an on again, off again game. Sure doing this is better than never doing anything, but over time it will slowly slip away. Those extra pounds don’t come off as easy, climbing up the stairs gets harder, and getting back into your workouts gets more challenging, eventually leading to a stoppage of all exercise, which finally leads to a deconditioned, debilitated, and poor level of health.

Fitness is a lifestyle. Fitness is something that is a priority not a luxury to be done when the time permits. There will always be challenges to finding the time to workout, but if you do the long-term rewards are worth it.

So here is your plan for June, July, and August. Two workouts per week, that is all it takes to maintain all your fitness. That is 90 minutes at the gym. Can you do that?

It is really just a simple question; “Do you value your health, or not?” If you do you will continue to always workout consistently. If you do not you will take the summer off and every other time when something interferes.

To keep up with your fitness over the summer check out our 6-Week Summer Slimdown by clicking the image below…

Recipe of the Week – Salmon with Fresh Pineapple Salsa

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Get your Omega-3’s with this delicious recipe.

Salsa

Salmon

Directions

  1. For salsa, in a medium bowl, combine pineapple, pepper, onion, 3 T lime juice, cilantro, honey, jalapenos, garlic salt, and hot sauce.
  2. Cover and refrigerate for 2 hours.
  3. Preheat oven to 450°.
  4. Place salmon, skin side down, on a piece of foil, sprinkle with lime juice, garlic salt, and cumin, then put the foil on a rimmed cookie sheet.
  5. Bake for 10 – 15 minutes, depending on the thickness of the salmon.
  6. Remove salmon from the skin (This is easy – the skin just sticks to the foil!) and serve topped with salsa.
Recipe Source: http://www.food.com/recipe/salmon-with-fresh-pineapple-salsa-132536

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Recipe of the Week

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Make this breakfast casserole once and have a healthy breakfast premade for the next five day.

INGREDIENTS

  • 12 slices nitrate free bacon sugar free for Whole30
  • 2 large sweet potatoes peeled and sliced into thin rounds (approximately ¼”)
  • 1 tbsp melted cooking fat** + sea salt for roasting the sweet potatoes
  • 3 cups Brussels sprouts, tops removed and either quartered or chopped, plus about 1 tbsp cooking fat** plus a pinch of sea salt for roasting
  • 1 large onion or 2 small, sliced thin
  • 12 eggs
  • ⅓ cup full fat coconut milk
  • ½ tsp salt plus to suit your taste
  • ¼ cup nutritional yeast (this is for a cheesy flavor, you can also sub Parmesan if you include dairy in your diet)
  • ½ tsp garlic powder
  • Black pepper to taste

INSTRUCTIONS

  1. Preheat your oven to 425 F and grease a 9×13″ casserole dish with coconut oil, and line a large baking sheet with parchment paper.
  2. Cut the bacon into 1″ pieces and cook in a large heavy skillet, over med/hi heat, stirring occasionally for even browning, until crisp. Remove with a slotted spoon to drain on paper towels and set aside. Reserve at least 3-4 tbsp of bacon fat to caramelize your onions*
  3. Now it’s time to roast your sweet potatoes and brussels sprouts. Toss the sweet potato rounds with your cooking fat of choice and sea salt to taste (generous pinch for me) and arrange, (overlapping since they will shrink after roasting) over the bottom of your casserole dish.
  4. Now do the same with your brussels sprouts, this time arranging them on the parchment lined baking sheet in a single layer. Place the casserole dish and baking sheet in your oven to roast. The sweet potatoes will roast for about 30 minutes until soft and the brussels sprouts for about 20.
  5. Meanwhile, it’s time to caramelize the onions. Heat the pan you cooked your bacon in over low/medium heat and add the onions, tossing with the leftover reserved bacon fat*
  6. Add a pinch of salt, and cook, stirring occasionally, adjusting the heat if any onions begin to brown too quickly. Your goal is to cook the onions long and slow (about 25 minutes) to bring out the most flavor! Once they’re deeply caramelized and very soft, remove from heat.
  7. While the onions cook, whisk together the eggs, coconut milk, nutritional yeast, salt, pepper, and garlic powder.
  8. Now it’s time to assemble the casserole! Lower your oven heat to 400 F, then layer your roasted brussels sprouts over your sweet potato rounds in the casserole dish. Remove the caramelized onions with a slotted spoon and layer over the brussels sprouts, follow with the cooked bacon. Finally, pour all the whisked egg mixture over the casserole to evenly cover.
  9. Bake in the 400 F oven for about 25 minutes until the center is just set and edges begin to turn light brown. Allow to cool for a bit in the baking dish before cutting into pieces and serving warm. Leftovers can be stored, covered, in the refrigerator for up to 5 days

*Recipe source:http://www.paleorunningmomma.com/paleo-breakfast-casserole-whole30/

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Recipe of the Week – Grilled Catfish Tacos

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Grilled up these Catfish Tacos for tasty, healthy meal tonight.

Ingredients:

  • ½ medium white onion
  • 3 garlic cloves, peeled and roughly chopped
  • 3 tablespoons fresh lime juice
  • ¼ teaspoon cumin, preferably freshly ground
  • Salt
  • 4 catfish fillets, total about 1 ½ pounds
  • Vegetable or olive oil for brushing or spritzing
  • 2 or 3 tablespoons chopped fresh cilantro for garnish
  • 1 jar (16 oz.) Frontera Tomatillo Salsa
  • A small bowlful of lime wedges for serving
  • 12 fresh, warm corn tortillas

Directions:

  1. In a food processor or blender, combine ¼ of the onion, the garlic, lime juice, cumin and ½ teaspoon salt.  Process to a smooth puree.  Place the fish fillets in a non-aluminum baking dish.  Using a spoon, smear the marinade over both sides of the fish.  Cover and refrigerate 1 hour or up to 8 hours.
  2. Heat a gas grill to medium-high or light a charcoal fire and let it burn just until the coals are covered with gray ash.
  3. Remove the fish from the marinade and gently shake off the excess.  Oil the fish well on both sides, and lay it on the grill. Grill, turning once, until lightly browned and almost flaking, about 1 ½  to 2 minutes per side.
  4. Break the fish into large pieces and sprinkle with cilantro. Set fish on the table, along with the Tomatillo Salsa, lime wedges and hot tortillas, for your guests to make into soft tacos.

 

Recipe source: http://www.fronterafiesta.com/cook/tacos-enchiladas-tamales-tostadas/375-grilled-catfish-tacos-with-tomatillo-salsa

 

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Recipe of the Week – Lemon Blueberry Protein Bars

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Try these delicious Lemon Blueberry Protein Bars for a healthy, on the go snack.

Ingredients

  • 1 c. oat flour
  • ½ c. vanilla protein powder
  • ¼ tsp. salt
  • ½ tsp. baking soda
  • 3 packets single-serving Crystal Light lemonade
  • zest of 1 lemon or 1 tsp. lemon extract
  • 4 egg whites
  • ¼ c. granulated sugar or ½ c. Xylitol (for low-sugar option)
  • 1 c. unsweetened applesauce
  • ½ c. unsweetened almond milk
  • 1 pint fresh blueberries

 

Directions

  1. In a large bowl, whisk together oat flour, protein powder, salt, baking soda, and Crystal Light.
  2. In another large bowl, whisk together lemon zest, egg whites, sugar, applesauce, and almond milk.
  3. Add the wet ingredients to the dry ingredients, and stir until just combined.
  4. Fold in the blueberries.
  5. Pour batter into a greased 8-inch square pan.
  6. Bake at 350 degrees for 20-25 minutes, or until a toothpick inserted near the center comes out clean.
  7. Cool completely. Cut into bars.
  8. Store in the refrigerator!

*Recipe Source: http://thegoldlininggirl.com/2017/05/lemon-blueberry-protein-bars/

 

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Recipe of the Week…

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Grilled Scallops

Are you a seafood lover? Then, give these delicious grilled scallops a try. Pair this with a pint of Sam Smith’s Nut Brown Ale and enjoy a nice dinner on the patio.

Ingredients:

  • 20 to 25 large scallops (about 3 pounds)
  • 5 tablespoons olive oil
  • 1 teaspoon salt
  • 1 teaspoon black pepper
  • 1 1/2 tablespoons lemon pepper

Directions:

Pat dry each scallop and lay them on a tray. Sprinkle on some olive oil, coating scallops on all sides. Season the scallops with salt, black pepper, and lemon pepper, making sure that the seasoning covers all sides. Refrigerate until ready to cook.

Grill for about 2 to 3 minutes on each side. Serve immediately.

*Recipe Source: http://www.foodnetwork.com/recipes/grilled-scallops-recipe

 

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Strength vs. Cardio

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If you only have time for one or two workouts a week, they have got to be strength.

Why “Strength” over “Cardio”?

Your muscles are the powerhouses of the metabolism and the key to living a vibrant, youthful life, no matter what your age may be.

So why “Strength” over “Cardio”?

There is a Hierarchy of Fitness and “strength” reigns as King, while “cardio” plays the role of a mere peasant. Strength training increases your work capacity to improve the ease at which you can perform daily activities. Strength training will stimulate your body to burn more calories in the hours after your workout than cardio does. A strong body is a youthful body and will help to make you look years younger than you really are. Strong bodies move well and experience less injuries.

While cardio on the other hand slows the bodies metabolism over time, as the body adapts easily to this type of exercise. Cardio does very little to increase work capacity, so while you can run 10 miles easily, carrying a suitcase up a flight of stairs will be exhausting.

Worse yet, excessive cardio will actually age the body due to the oxidative stress it places on the body, as well as and not promote an injury resistent body.

Focus on getting your strength workouts in each week, once you have done three you can still go for a short run or two if you really enjoy your cardio. Keep this order and you will get amazing results and feel wonderful.

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Recipe of the Week – Broiled Steak Kabobs with Orange Relish

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Invite the neighbors over this weekend, fire up the grill, crack open a cold one and enjoy this weeks “recipe of the week.”

Broiled Steak Kabobs with Orange Relish

Ingredients:

  • 1½ c. orange segments, chopped
  • ½ c. cucumber, chopped
  • ½ c. red bell pepper, chopped
  • 1/4 c. Fresh cilantro, chopped
  • 1/2 minced jalapeño
  • 1 tbsp. olive oil
  • 2 lb. sirloin
  • 1/2 red onion, cut into 1-inch pieces
  • 2 tbsp. canola oil
  • 1 tbsp. jerk seasoning

Directions:

  1. Toss together 1 1/2 cups chopped orange segments, 1/2 cup each chopped cucumber and red bell pepper, 1/4 cup chopped fresh cilantro, 1/2 minced jalapeño, 1 Tbsp. olive oil, and salt and black pepper.
  2. Toss together 2 lb. sirloin (cut into 1-inch pieces), 1/2 red onion (cut into 1-inch pieces), 2 Tbsp. canola oil, 1 Tbsp. jerk seasoning, and salt and black pepper; thread on 6 (8-inch) metal skewers.
  3. Broil on top rack, turning once, until medium-rare, 10 to 12 mins.
  4. Serve with relish and lime wedges.
Recipe Source: http://www.countryliving.com/food-drinks/recipes/a41071/broiled-steak-kabobs-with-orange-relish/

 

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Recipe of the Week – Slammin Salmon

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Slammin Salmon

The weather is getting nicer and summer is almost here and as the patio furniture comes out so do the grills. Give this delicious grilled salmon dish a try. Pair if with last weeks grilled zucchini and cauliflower skewers for complete meal.

 

Ingredients

  • 1/4 cup balsamic vinegar
  • 1/4 cup lemon juice
  • 1/4 cup soy sauce
  • 1 teaspoon salt
  • 1 tablespoon brown sugar
  • 1 1/2 teaspoons ground ginger
  • 1 teaspoon paprika
  • 1 teaspoon black pepper
  • 1 teaspoon crushed red pepper flakes
  • 4 cloves garlic, minced
  • 1/4 cup chopped green onions
  • 1 teaspoon sesame oil
  • 1/2 cup peanut oil
  • 8 (4 ounce) skinless, boneless salmon fillets

 

Directions

  1. Stir balsamic vinegar, lemon juice, and soy sauce with salt, brown sugar, ground ginger, paprika, pepper, and red pepper flakes until the salt has dissolved. Stir in garlic, green onions, sesame oil, and peanut oil until well combined.
  2. Pour marinade into a resealable plastic bag or glass bowl. Add salmon to marinade and gently toss to coat. Place into refrigerator and marinate 2 to 24 hours.
  3. Prepare an outdoor grill for medium-high heat.
  4. Drain excess marinade from salmon fillets. Grill until firm and opaque, about 4 minutes per side.

Recipe Source: http://allrecipes.com/recipe/137414/slammin-salmon/

 

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4 Diet Killers

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4 Diet Killers

While there are many things that can wreck clean eating these four tend to wreck it without you realizing it.

Agave Nectar – Even though it is a “natural” sweetner agave nectar has been shown to derange liver function and promote obesity. The main reason is because it contains the highest amount of fructose. Even more than high fructose corn syrup.

Gluten Free Snacks – Today it is common to walk down any grocery store aisle and find gluten-free Oreo’s, gluten-free Pop Tarts, you name it. Just because a snack food is gluten-free doesn’t mean it is healthy.

Fat-Free – When fat is removed from a product taste is usually removed. So in order to make up for taste something else has to be added typically sugar, salt, flour, food thickeners, and other food additives. All fat is not bad and the body actually needs fat to function properly. Naturally occurring fat is what you want to eat, the man-made franken-fats are what you want to avoid.

Stevia – Many of the sweetners on the market that contain Stevia, claim that it is natural. But, in order for it to be made into a sugar it has to be processed and have other things added, like sugar alcohols. There is also evidence that artificial sweetners, which includes stevia products, contribute to obesity.

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