Fit Tips

Mint Condition Fitness would like to welcome our clients to take advantage of our weekly fitness tip!

Check out this workout you can do right at home!

Home Workout

Healthy Eating Idea for the Month of January….

Breakfast:

Pick one of the Following Options
1) whole wheat pancake  and 1 Fruit 
2) oatmeal and 1 fruit 
3) quinoa  and 1 fruit 
4) 2 egg white 1 price of toast w tsp of peanut butter 
5) 1 Greek yogurt and 1 grapefruit 
6.) Fruit (banana, apple, blueberries, or dates)

Snack

Pick One of the Following Options:

1) trail mix:  1 nut + 1 fruit 
                  – Pick 1 (dates, orange, apple, or fig)
   – Nut (walnuts or almonds) 
2) 1 piece of toast and 1/2 an avacado
3) popcorn 
4) Protein shake with 25 grams of protein 
5) Apple and peanut butter 
6) Hummus and cucumbers
7) Orange and cottage cheese
8) Greek yogurt, flax seed, and walnuts 
9) 1 apple and 1 cup of non- salt pistachios
10) 1 slice of cinnamon bread and 1 cup of blueberries 
11) 2 hard boiled egg
12)  1 cup of almonds 
13) 1 cup of edamame
14) 2 cups of watermelon 
15) 2 small piece of chocolate 

Lunch

Pick 1 Veggie: Spinach, kale, or arugula
+
Pick 1 Fruit: Apple, pear, date, rasins, figs, or oranges
+
Pick 1 Nut: Pine nut, almond, or walnut
+
Pick 1 Protein: Black beans, tofu, portobella mushrooms, shrimp, or grilled chicken
+
Olive oil, lemon, juice, honey, and spices 

Snack

(See above)

Dinner

Pick one:
7 oz of the following;
Fish, grilled chicken, lean meat, or shrimp
Pick one:
1) Brussels sprouts, apple, and sprouts 
2) Stuffed pepper with  quinoa and hot peppers
3) Portobella mushroom stuffed with mashed sweet potatoes
 
4) Lentils and broccoli 
5) Mashed cauliflower with tomatoes and black beans 
6) Broccoli roasted with garlic tofu and pine nuts 
7) Eggplant, roasted pepper, artichoke, mushrooms, red onions and zucchini with ginger
8) Asparagus, raisins, and almonds with flax seed
9) minestrone soup
10) Sauteed yellow squash, cranberries, kale, and cinnamon 

Dessert 

Pick One of the Following Options:
1) 1 cup of frozen yogurt
2) 1 cup of organic apple cider vinegar 

May 25, 2014 to May 31, 2014

Exercise of The Week:  Side Plank with Toe Touch

Client of the Week: Steve Ranker

Purpose: Increase strength of the core, chest, and glutes

Perform: 3 sets of 15 reps

Steve 1

Steve 2

1. Start in the plank position with your feet centered on top of the bosu ball. Be sure to keep the core contracted and your shoulders in-line with your wrists. 

2.  Holding the plank position lift the left leg keeping the knee straight then return to the bosu. Repeat with the right leg. 

3. Perform a push-up while feet are still on the bosu. Then return to the starting position. This is one repetition please repeat 15 times. 

Recipe of The Week

Ham and Shrimp Delight

Ingredients:
  • 2 slices of ham  
  • 1 tsp of paprika
  • 1 tsp of pepper
  • 1 tsp of oregano
  • 1 tsp of dill
  • 1/2 tbs of minced garlic
  • 1/4 cup of chopped cauliflower
  • 1/4 cup of black beans 
  • 1/4 cup of peeled, raw shrimp 
  • 1/4 cup of diced cucumbers
  • 2 basil leaves 
  • 1 tbs of sharp cheese 
  • 1 tbs of Caesar dressing  
Preparation
 In a skillet place the ham, paprika, and pepper. Cook till ham is brown and place on a plate. In the same skillet place shrimp, black beans, oregano, dill, garlic, and cauliflower. Place cooked ingredients from skillet on top of the pieces of ham. Then sprinkle with sharp cheese, drizzle with caesar dressing, and top with cucumbers. Add basil as a garnish and enjoy!

May 18, 2014 to May 24, 2014

Exercise of The Week:  Side Plank with Toe Touch

Client of the Week: Amy Wisel

Purpose: Increase strength of the core, quads, shoulder complex, and glutes

Perform: 3 sets of 15 reps

Amy
1. Get in a side elbow plank position with right elbow bent under shoulder, left hand behind head, legs and hips stacked, with the bottom knee bent and placed on the ground.
2. Extend left leg in front of hip (keep knee as straight as possible, bending to modify if needed) and touch toes with left hand. Return to starting position.
The Recipe of the Week
The Spring Salad 

 
Ingredients:
  • 1 1/2 of Arugula 
  • 1/4 cup of black beans
  • 1/4 cup of chopped firm tofu
  • 1/4 cup of chopped watermelon
  • 1/4 cup of diced apples
  • 1/4 cup of diced cucumbers
  • 1 tbs of pine nuts
  • 1 tbs of lemon juice
  • 1 tbs of olive oil 
Preparation
 In a bowl mix together arugula, black beans, tofu, watermelon, apples, and cucumber. Add lemon juice and olive oil and continue to mix together the ingredients. Place mixture into a serving bowl and top with pine nuts. 
 

 

May 11, 2014 to May 17, 2014

Exercise of The Week:  Single Leg Clock Squats

Client of the Week: Molly Mickles

Purpose: Increase strength of the core, quads, shoulder complex, and glutes

Perform: 5 Rounds on each leg

1. Stand on one leg and hold hands together in front of you. 
2. Bend at the hip and knee to squat down low and brings hands to the floor at a 4 o’clock position.
3. Stand back up
4. Bend at the hip and knee to squat down low and brings hands to the floor at a 6 o’clock position.
5. Stand back up
6.Bend at the hip and knee to squat down low and brings hands to the floor at a 8 o’clock position.
7. Stand back up. 

Recipe of The Week

Portabella Stuffed Mushroom 
 
Ingredients:
  • 1 large portabella mushroom cap
  • 1/4  of an avocado diced 
  • 2 tbs of greek yogurt
  • 2 tbs of diced pineapple
  • 3-5 cherry tomatoes diced
  • 1/2 tsp of dill
  • 1/2 tbs of minced garlic 
  • Salmon Filet diced (4 oz. for women and 7 oz for men)
  •  1 tbs of honey
Preparation
1. Pre-heat oven for 350 degrees
2. Rub portabella mushroom cap with honey and steam for 2 minutes.
3. In a bowl mix together the salmon, yogurt, pineapple, tomatoes, avocado, dill, and garlic.
4. Stuff the mushroom cap with mixture from the bowl and bake for 25 minutes. 

 

May 4, 2014 to May 10, 2014

Exercise of The Week: Around the World 

Client of the Week: Dan Marino

Purpose: Increase strength of the core and shoulder complex

Perform: 3 rounds

Dan3 Dan-2

Place a 12 inch plyo-box or similar to in the middle of the floor. With your feet placed on top of the box perform a straight arm plank. Keep your core strong and begin to walk your hands meeting the right to the left. This will move your body clockwise around the box in a circle. One round is finished when you come back to the beginning. 

Recipe of The Week

THE 10 DAY CLEANSE

What You Will Need:
  • Bananas
  • Oatmeal (1/2 cup for men and 1 cup of women)
  • Oil
  • Lemon Juice
  • Avocado
  • Grilled Chicken Breast (4 oz for women & 7 oz for men)
  • White Fish (4 oz for women & 7 oz for men)
  • Plain Greek Yogurt
  • Strawberries
  • Walnuts
  • Almonds
  • Feta
  • Spinach (1/2 cup for men and 1 cup of women)
  • Broccoli (1/2 cup for men and 1 cup of women)
  • Black Beans
  • Pears
  • 12 Grapefruits
  •  Protein Shake: Protein (25 g. for women and 50 g, for men) + Water
How It Works: 
Fill in the blank with the appropriate number from above. 

Day 1 

Breakfast: Grapefruit 

Lunch: oatmeal plus___ grams of protein 

Dinner: Grapefruit

Day 2 

Breakfast:  Grapefruit 

Snack: Protein shake 

Lunch: Grapefruit 

Snack: Protein shake

Dinner: Grapefruit

Day 3 

Breakfast: oatmeal, ___ grams of protein, and 1/2 banana 

Lunch: Grapefruit 

Dinner: oatmeal, ___ grams of protein, and 1/2 banana

Day 4 

Breakfast: Greek yogurt with almonds and  1/2 grapefruit 

Snack: Protein shake

Lunch: ___ cup of spinach, walnuts, pear, feta, oil, and lemon juice 

Dinner: ___oz Grilled Chicken with __ cup of broccoli 

Day 5

Breakfast: Grapefruit 

Snack: Protein shake

Lunch: ___ cup of spinach, 1/4 can of black beans, 1/2 avocado, oil lemon juice  

Dinner:  Protein Shake

Day 6 

Breakfast: ___ cup of oatmeal and  1/2 banana 

Lunch: ___  cup of spinach, almonds, 2 strawberries, feta, oil lemon juice  

Snack: Protein Shake

Dinner: ___ white fish and __ cup of broccoli 

Day 7 

Breakfast: Grapefruit 

Snack: Protein shake

Lunch: __ cup of spinach, walnuts, 1/4 pear, feta, oil lemon juice 

Dinner:  ___ oz grilled chicken and ___ cup of broccoli 

Day 8 

Breakfast:  Greek yogurt and 1/2 grapefruit 

Snack:  Protein shake 

Lunch: __ cup of spinach, 1/4 avocado, 1/4 can of black beans, oil lemon juice 

Snack: 1/2 Grapefruit 

Dinner: __ oz of white fish and __ cup of broccoli 

Day 9

Breakfast: 1/2 grapefruit, ___ cup of oatmeal 

Snack: Protein shake 

Lunch: ___ cup of spinach, almonds, 2 strawberries, feta, oil lemon juice 

Snack: 1 Greek yogurt w almonds 

Dinner: __ oz of chicken and __ cup of broccoli

Day 10 

Breakfast: 1/2 grapefruit and Greek yogurt 

Snack: Protein shake

Lunch: pick favorite salad 

Snack: pick 1/2 grapefruit, yogurt,  or a protein shake 

Dinner: __ oz of white fish or chicken, __ cup of broccoli

April 30, 2014 to May 3, 2014

Exercise of The Week: Lateral Lunge with Kettle Bell

Client of the Week: Ron Klimoff

Purpose: Increase strength of the glutes, quads, core, and hips

Perform: 3 sets of 15 repetitions

278

Exercise Steps 

1. Stand upright holding kettle bell with your shoulders back and feet together. 
2. Step out to the side as far as you can with the right leg keeping the left knee straight and the left knee which is stepping out bent.  Keep your foot in line with your other foot, toes pointed straight forward, your body centered, back straight, and core strong. 
3. Push off of the right foot bringing your self straight up to the starting position.

Recipe of the Week

Chicken and Homemade Guacamole

photo-5
Ingredients 
  • Boneless chicken breast (4 oz for women & 7 oz for men)
  • 1/4 cup of diced apples
  • 1/4 cup of fresh avocado
  • 1 tbs of honey
  • 1 tbs of garlic
  • 1/2 jalapeño diced
  • 1 tsp of pepper
  • 1 tsp of paprika
  • 1 cup of kale
  • aluminum foil
Preparation:
Pre-heat oven for 375 degrees. 
 
1. Rub chicken with honey and garlic and place in a foil pouch. Bake for 20 minutes.
2. Place avocado, jalapeños, pepper, paprika, and lemon juice in a bowl and mix together. 

3. Mix together the kale and apples and place it on a plate. Place cooked chicken on top of the kale and top with avocado spread.

 Enjoy!


 

April 20, 2014 to April 29, 2014

Exercise of The Week: Lunge with Rotation

Client of the Week: Stephanie Messa

Purpose: Increase strength of the glutes, obliques, quads, and shoulder complex

Perform: 3 sets of 15 repetitions
 Ribbet collage II
Exercise Steps
1. Grab a dumbbell and hold it vertically in front of your  chest, with your feet slightly wider than shoulder- width apart. 
2. Step forward with your left foot into a lunge position. Be sure to  keep your back naturally arched  and push your hips back
3. Bend your knees, and lower your body until the tops of your thighs are at least parallel to the floor. 
4. Rotate your body to left using your core and glutes to  keep your body balanced. Perform 15 reps on the left  side then the right.

Recipe of the Week

Baked Eggplant and Salmon

 

Ingredients 
  • 4-6 pieces of slices of cucumber photo-4
  • 1/4 cup of diced cantalope 
  • 2-3 pieces of eggplant sliced 1/2 inch thick
  • 1 piece of salmon (4 oz for women and 6 oz for men)
  • 3-5 diced cherry tomatoes
  • 1/4 cup of breadcrumbs
  • 1/4 cup of egg whites
  • 1 tbs of grape jam
  • 1 tbs of honey
  • 2 tsp of lemon juice
  • 1 tsp of dill

Preparation:

 

Pre-heat oven for 375 degrees. 
 
1. Place egg whites and breadcrumbs into 
    two separate bowls. Steam eggplant slices then place 
    into eggs whites than breadcrumbs and place in a 
    baking dish. . 
2. Chop up salmon and place in a mixing bowl. Add dill, 
    lemon juice, and cherry tomatoes. Mix together and 
    create a patty shape. 
3. Place salmon on top of the eggplant and bake for 20 
    minutes. 
4. Place cucumbers as a side on a plate. Top 
    with cantaloupe, and drizzle with honey. 
5. After salmon and eggplant is cooked place on same 
   plate as the cucumber and top with grape jam. Enjoy!

 

April 13, 2014 to April 19, 2014

Exercise of The Week: Sumo Squat with Press

Client of the Week: Stephanie Kriesman

Purpose: Increase strength of the glutes, core, quads, and shoulder complex

Perform: 3 sets of 15 repetitions
Steph Kriesman
Exercise Steps
1. Start in the push-up position with hands close together.
2. Jump feet forward to the outside of hands
3. Staying low in the squat position press your arms  above your head. 
4. Jump back to start position and repeat.

Recipe of the Week

Shrimp Salad with Brussel Sprouts

 photo-3

Ingredients 
  • 4-6 pieces of peeled, uncooked shrimp
  • 1 tbs of garlic
  • 1/2 clementine peeled
  • 1 tbs and 1 tsp of olive oil
  • 1 cup of romaine lettuce
  • 1/4 cup of chopped basil
  • 1/4 cup of diced apples
  •  1 tbs of almonds
  • 1 strawberry diced 
  • 2-4 brussel sprouts sliced in half
  • 1 tsp of paprika
  • 2 tsp of lemon juice
Preparation
Pre-heat oven for 350 degrees.
 
Salad
Toss romaine, basil, apples, almonds, and 
 lemon juice together in a bowl. 
 
Brussel Sprouts
Place brussel sprouts in a baking dish with 1 tbs of olive oil and paprika. Mix together and bake for 15-20 minutes. 
 
Shrimp
Sautee shrimp in a pan with 1 tsp of olive oil, garlic, and clementine. 
Place the salad on a plate and top with shrimp and strawberries. Then place cooked brussel sprouts on the side. Enjoy!

 

April 6, 2014 to April 12, 2014

Exercise of The Week: Kickback Knee Crunch

Client of the Week: Susan Erickson

Purpose: Increase core, glut maximus, triceps, and quadriceps

Perform: 3 sets of 15 repetitions
Susan
Exercise Steps
A. Stand on right leg, holding dumbbells. Bend right knee and sit slightly back into hips, hinging upper body forward about 45 degrees. Bend your left knee toward chest and bend elbows behind body. This is the starting position. 
 
B. Extend arms behind body as left leg extends behind hip. Bend arms and left knee back into starting position. Be sure to keep our abdominals engaged during the movement to assist with your balance. Switch legs to complete set.
Recipe of the Week
Breaded Chicken and Mashed Cauliflower
photo-52
Ingredients 
 
Chicken
  • 1 piece of Chicken (4 oz. for women and 7 oz. for men)
  • 1/4 cup of egg whites
  • 1/4 cup of whole wheat breadcrumbs 
  • 2 tbs of honey
  • 1/4 tsp of pepper
  • 1/4 tsp of paprika
  • 1/4 tsp of rosemary  
  • 2 tsp of garlic
Mashed Potatoes
  • 1 1/2 cup of diced cauliflower
  • 1/4 cup of almond milk
  • 1/4 tsp of dill
  • 1 tsp of garlic
  • 1/4 tsp of oregano
  • 4 stalks of asparagus
  • 1 jalapeño pepper diced
  • 1 cup of water
Preparation
 
Chicken:   
1. Pre-heat oven for 350 degrees.
2. Create a rub by mixing honey, garlic, paprika, pepper, and rosemary
3. Rub mixture on chicken. 
4. Place egg whites in one bowl and breadcrumbs in another. Place the chicken 
    which was rubbed with mixture in the egg whites then in breadcrumbs. 
5. Place chicken in a baking dish and cook for 20-30 minutes. 
 
Mashed Potatoes: 
1. Boil cauliflower for 10 minutes, drain, then cool for 10 minutes.
2. Place cauliflower in blender with almond milk, dill, garlic, and oregano and    
   puree.  
 
Asparagus:
1. Pre-heat oven for 350 degrees.
2. Place jalapeño pepper in water and then place asparagus stalks into water and 
    leave for 10 minutes. 
3. Place the asparagus and 1/4 of the water with the jalapeño into a foil pouch and 
   bake for 10 minutes. 
 
Once asparagus is finished place cauliflower on a plate then top with the asparagus. Place chicken on top of the asparagus and enjoy!

March 29, 2014 to April 5, 2014

Exercise of The Week: Tap Push-up

Client of the Week: Andrew Bachmann

Purpose: Increase strength of the core and pec major

Perform: 3 sets of 15 repetitions

Ribbet collage

Exercise Steps
Start in the push-up plank position and perform a push-up. When back to starting position tap your abdominals with your left hand than the right. Be sure to keep your hips in a fixed position and core tight.

Recipe of the Week

Salmon and Green Beans

photo-51

 

Ingredients 
  • 1 piece of Salmon (4 oz. for women and 7 oz. for men)
  • 1/4 cup of diced apples
  • 1/4 cup of diced yellow onions
  • 1 tbs of lemon juice
  • 1/4 tsp of oregano
  • 1/4 tsp of dill 
  • 2 tsp of garlic
  • 2 tbs of sliced almonds
  • 2 tbs  of diced cucumbers 
  • 2 tbs of diced strawberries
  • Aluminum Foil
Preparation
1. Pre-heat oven for 350 degrees.
2. Create two foil pouches placing Salmon, dill, and garlic in one.
3. In the Second pouch place green beans, apples, onions, lemon juice and 
    oregano.
4. Bake both pouches for 20-25 minutes.
5. Place green beans on a plate and top with salmon. Garnish with cucumbers 
   strawberries,and almonds

March 23, 2014 to March 29 2014

Exercise of The Week: Shoulder Raises

Client of the Week: Jeremy Fazli

Purpose: Increase strength of the deltoids, anterior shoulder complex, and posterior shoulder complex

Perform: 3 sets of 15 repetitions
Jeremy
Exercise Steps
Hold a pair of dumbbells at your sides with your left and right palm facing your body. In one motion, raise your right arm to the side and your left arm straight in front of you, until both are in line with your shoulders. Pause, than lower back to start. Switch sides and repeat motion. That is one rep.
Recipe of The Week
Brussel Sprouts and Cauliflower
264
 
Ingredients 
  • 1 cup of brussel sprouts cleaned and cut in half 
  • 1 cup of chopped cauliflower
  • 1/2 cup of diced apples
  • 1/4 cup of sliced apples
  • 2 tbs of goat cheese
  • 1 tbs of diced jalapeños 
  • 1 tbs of lemon juice
  • 1/4 tsp of ground pepper
  • 1/4 tsp of paprika 
  • 1 tbs of honey
Preparation
 
1. Pre-heat oven for 325 degrees.
2. Place all ingredients in a bowl and mix together. 
3. Place mixed ingredients into a baking dish and bake for 20-30 minutes. 
4. Enjoy!

March 15, 2014 to March 22, 2014

Exercise of The Week: Pistol Squats

Client of the Week: Svet Zeitlin

Purpose: Increase strength of the glutes and quads

Perform: 3 sets of 15 repetitions

Svet

Exercise Steps
Stand holding your arms straight out in front of your body at shoulder level, parallel to the floor. Raise your right leg off the floor and hold it there (1).  Push your hips back and lower your body as far you can (2). Pause, then push your body back to the starting position. 

Recipe of the Week

Eggplant and White Fish “Crab Cake”

egg white fish

Ingredients 
  • Eggplant sliced 1/2 inch thick
  • 1/4 cup of egg whites (divided into 1/3 of cup and 2 tbs)
  • 1/3 cup of whole wheat breadcrumbs 
  • Fresh Mozzarella cheese
  • 1/4 tsp of paprika
  • White Fish chopped
  • 1 tbs of olive oil
  • 1 tbs of lemon juice
  • 1/2 diced jalapeño
  • 1/4 tsp of oregano 
  • 2 basil leaves diced 
Preparation
1. Pre-heat oven for 325 degrees.
2. Steam sliced eggplant for 3 minutes
3. Place 1/3 cup of egg whites in a bowl and bread crumbs in a separate bowl.  
4. Dip steamed eggplant into egg whites then into breadcrumbs, place on a 
   cookie sheet, and top with 1/4 thick slice of mozzarella cheese. 
5. Bake for 10 minutes then remove from the oven.
6. Place white fish, lemon juice, olive oil, jalapeños, paprika, oregano, and 2 tbs of
    egg whites in a bowl and mix together. 
7. Create a patty shape with mixture and place in a baking dish for 20 minutes.
8. Place eggplant on a plate then place the white fish cake on top and garnish with     basil. Enjoy!!!

March 8, 2014 to March 14, 2014

Exercise of The Week: Obliques Twists

Client of the Week: Sexy Avi

Purpose: Increase strength of the obliques

Perform: 3 sets of 15 repetitions

PicMonkey Collage (5)

Exercise Steps
Start by standing tall with dumbbells in both hands placing the dumbbells together with the elbows up the full time. Keeping the elbows and dumbbells level with the shoulder rotate to your right then back to center, then to your left, and back to center. You should feel the focus of this exercise in your sides. 

Recipe of the Week

Stuffed Sweet Potato

photo-49

Ingredients 
  • 1 Sweet Potato
  • 1/4 cup of peeled, devined, uncooked shrimp
  • 1/3 cup of dates- pitted and chopped
  • 1/3 cup of cashews
  • 1/4 tsp of ground pepper
  • 1 tbs of lemon juice
  • 1/4 tsp of sage
  • 1 tbs of grape jam
  • 2 tbs of sharp cheese
  • 2 basil leaves diced 
Preparation
1. Pre-heat oven for 325 degrees.
2. Cut sweet potato long ways.
3. Sautee shrimp , cashews, ground pepper, sage, and lemon juice in a skillet.
4. Scoop out the middle of the sweet potato and place grape jam and sharp 
    cheese.
5. Bake for 10-15 minutes and remove from the oven.
6. Chop the dates and mix into the shrimp and cashew mixture then place 
    the mixture on top of the sweet potato.
7. Place basil on top of the sweet potato and enjoy. 

March 1, 2014 to March 7, 2014

Exercise of The Week: Frogger and Push-up

Client of the Week: Amanda Abrams

Purpose: Increase strength of glutes, pecs, shoulders, and obliques

Perform: 3 sets of 15 repetitions

Amanda Abrams

Exercise Steps
Start in the plank position keeping your shoulders, elbows, and wrists all 
in line. Jump your feet forward landing outside your hands.  Be sure to keep your gluteus low and feet flat on the ground. Return to the starting plank position and perform a push-up. This is one repetition.

Recipe of the Week

Shrimp Galore

photo-48

Ingredients 
  • 1/4 cup of green beans
  • 1/4 cup of diced eggplant
  • 1/4 cup of diced tomatoes
  • 1/4 cup of diced apples
  • 1/4 cup of red peppers
  • 1 cup peeled uncooked shrimp
  • 1/3 cup cashews
  • 1/2 tsp of oregano
  • 1/4 tsp of ginger
  • 1 tbs of lemon juice 
  • 1 tbs of olive oil

Preparation  

1. Pre-heat oven for 375 degrees

2. In a baking dish or foil pouch place all ingredients and bake for 15 to 20     

    minutes and enjoy!

February 23, 2014 to February 29, 2014

Exercise of The Week: Elevated Hip Thrusts on the Physio-ball

Client of the Week: Lance Bachmann

Purpose: Increase strength of glutes, core, and hamstrings

Perform: 3 sets of 15 repetitionsPicMonkey Collage (4)-2

Exercise Steps

 Place your back on a physio-ball with your feet flat on the floor and core contracted. Lift your hips up towards the ceiling so you are keeping your hips slightly extended. Lift one leg so the knee is bent bring toward your chest then return the foot back down. Keep your core and glutes contracted throughout the entire exercise.

Recipe of the Week

Red Curry Chicken

photo-47
Ingredients 
  • 1/2 tsp of minced garlic 
  • 1 tsp of honey
  • 1 tsp of lemon juice
  • 1/2 tsp of red curry spice
  • Dash of oregano 
  • 1 piece of chicken ( 4 oz. for female and 7 oz. for male)
  • 1 tsp of Can’t believe it’s not butter
  • 1/4 cup of chopped broccoli
  • 1/4 cup of sliced green pepper
  • 1/4 cup of sliced yellow squash
  • 1 tsp of olive oil
  • 1 cup of kale
  • Aluminum Foil
  • 1/2 cup of water 

Preparation 

1. Pre-heat oven for 375 degrees

2. Create an aluminum foil pouch and place the first 11 ingredients in it and 

    bake for 30 – 40 minutes. After 25 minutes place 1/2 cup of water in pouch 

    to keep chicken from drying out. 

3. Once Chicken is cooked place contents of pouch serve over kale and enjoy!

 

February 16, 2014 to February 22, 2014

Exercise of The Week: Single Leg Burpee

Client of the Week: Jeanne Whittle

Purpose: Increase strength of glutes, core, and shoulders while increasing agility

Perform: 3 sets of 15 repetitions
PicMonkey Collage (3)

Exercise Steps

Balancing on one leg, squat down to the floor and place hands under shoulders so the elbows and wrists are all in line. Quickly jump back to a plank position, landing with one leg. If you are up for the challenge perform a pushup, then immediately jump back into a squat and stand up. Continue on the same leg for 15 repetitions. 

Recipe of the Week

Mashed Cauliflower, Steak, and Breaded Eggplant

photo-46

 Ingredients 

  • 2 cups of Diced Cauliflower
  • 1/4 tsp of Dill 
  • 3 1/2 inch thick pieces of Eggplant
  • 1/4 cup of Egg Whites
  • 1/2 cup of Whole Wheat Breadcrumbs 
  • 1/2 an Apple chopped 
  • 1 4 oz. filet mignon (or other cut of meat)
  • 1/2 a jalapeño pepper diced
  • 1/4 tsp of paprika 
  • 1 TBS of Honey
  • Aluminum Foil 

Preparation 

1.  Place cauliflower, dill, black pepper, water, and almonds into a 

     blender. Chop then puree. 

2. Create an aluminum foil pouch and place steak filet, apples, 

    jalapeño pepper, paprika, and honey in it.

3. Bake steak for 15 to 20 minutes or until cooked to preference in oven. 

4. While the steak is baking, place add whites in a small bowl and 

    breadcrumbs in another bowl. Dip each piece of eggplant into the 

    egg whites then into the breadcrumbs. Place each piece into a      

    baking dish and bake in oven for 10 minutes.

5. Heat up the cauliflower in a skillet till warm. Place onto plate. Then 

    top with eggplant.

6. Place the steak with all contents from the aluminum pouch 

    on top of the eggplant.

 

February 9, 2014 to February 15, 2014

Exercise of The Week: Skydive Extension

Client of the Week: Stephanie Rittner

Purpose: Increase strength of glutes, core, lower back, posterior shoulder complex

Perform: 3 sets of 15 repetitions
Rittner
Exercise Steps
  1. Lie face-down on the floor with arms and legs extended into an “X” shape. Extend spine to lift arms, chest, and thighs off the floor, keeping eyes focused on the ground to avoid neck strain.
  2. Bend elbows and knees, pulling elbows back toward legs on sides of torso and curling heels in to body as you lift chest a little higher and extend spine a little farther if possible. Extend arms and legs to return to start.

                                                                                                         Recipe of The Week

                                                                                          Salmon with Eggplant and Basil

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Ingredients 
  • 4 oz piece of Salmon Filet
  • 1/4 tsp of Dill 
  • 1/4 tsp of Oregano 
  • 1 tablespoon Lemon Juice
  • 4 Leaves of Fresh Basil
  • 2 tablespoons of Goat Cheese
  • 4 Slices of Roma Tomatoes
  • 1 Slice of Eggplant 1/2 inch thick
  • 1 TBS of Olive Oil
  • Aluminum Foil 

Preparation 

1.  Pre-heat oven for 350 Degrees.

2. Create an aluminum foil pouch and place salmon filet, olive 

     oil, lemon juice, dill, and oregano in pouch.

3. Bake Salmon for 15 to 20 minutes in oven or place on a grill. 

4. Place eggplant in a steamer for 5 minutes then place on a plate.

5. Top eggplant with tomatoes, goat cheese, salmon, then basil.

6. Enjoy!

 

February 2, 2014 to February 8, 2014

Exercise of The Week: Partner Plank and Sit-up

Client of the Week: Meaghan Hogan and Tamara Myers

Purpose: Global Workout

Perform: 3 Times
 

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Exercise Steps
 One partner lays flat on their back with their knees bent and hands up. The other individual places their hands on the feet of their partner, as pictured above, and holds the plank position. This plank will be held for one minute while the partner performs full sit-ups for the minute. After one minute switch positions. Each individual should perform each part of the exercise 3 times. 

Recipe of The Week

Shredded Brussel Sprouts and Apples

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Ingredients 
  • 2 Small Gala Apples diced
  •  Lemon Juice
  • 4 ounces extra-firm tofu, cubed
  • 1 tablespoon olive oil
  • 1 tsp of minced garlic
  • 1 tablespoon maple syrup
  • 3/4 pound Brussels sprouts, washed and cut into 1/8-inch wide ribbons
  • 1/3 cup toasted almond slivers

Preparation 

1. Soak apple wedges in a bowl filled with 2 cups water and lemon juice.
2. Add tofu to a large hot skillet with 1 splash oil. Sauté until golden, about 4 minutes. Stir in garlic, wait 10 to 15 seconds, stir in maple syrup, and cook another 30 seconds. Drain apples and add to skillet, cooking for another minute. Scrape apple and tofu mixture onto a plate and set aside.
3. In the same pan, add a touch more oil and turn heat to medium-high. When pan is hot, stir in sprouts. Cook for 2 to 3 minutes, stirring a couple times (but not too often) until you get some golden bits and rest of sprouts are bright green. Stir apple mixture back into skillet with sprouts. Add half the almonds and gently stir to combine. Remove from heat and sprinkle with remaining almonds. Serve immediately while hot, as the flavors can change dramatically after 10 minutes or so.

January 26, 2014 to February 1, 2014

Exercise of The Week

Side-Lying Plank with Hip Abduction

Client of the Week: Peg Hallenbeck

Purpose: Hip Abductors and Obliques

Perform: 3 sets of 15 on each side

Exercise Steps 

1.  Starting Position: Lie on your side on a mat/floor with your legs lengthened straight away from your body. Stack your feet in neutral position. (Modified position is as shown with the bottom knee bent for increase of stability). Place your weight on your lower arm with the elbow directly in-line with the shoulder. Your upper arm rests so your hand is placed on your head. Your hips and shoulders should be stacked up and aligned vertically to the floor. Your head should be aligned with your spine. Engage your abdominal muscles to support your spine and lift your hips straight towards the ceiling resulting in a performing a side plank.
2. Exhale. Gently raise the top leg off the lower leg. Keep the knee straight and the foot in a neutral position. Do not allow the hips to roll forward or back. Both knees should be “looking” straight ahead. Continue raising the leg until the hips begin to tilt, at this point bring the elbow that is resting on the head towards your knee performing a side crunch. 
3. Keeping yourself held up in the side-plank position, lower the leg back to starting position and return you upper half of the body to starting position. Repeat. 

Recipe of The Week

Eggplant Parmesan

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Ingredients
* 1 Medium eggplant chopped in 1/2 inch think round slices
* 1/4 tsp of pepper
* 1/2 cup of whole wheat bread crumbs
* 4 egg whites 
* Red tomato sauce
* Fresh basil chopped
* 1//2 tomato chopped
* 2 Tbs of Olive Oil
* 1/4 cup of onions
* 1 Tbs of minced garlic
Preparation
1. Pre-heat oven for 375 degrees
2. Place chopped eggplant slices into a steamer for about 3 minutes.
3. Place egg whites in one bowl and bread crumbs and pepper in 
    another bowl. 
4. Spoon a thin layer of red sauce on the bottom of a baking dish.
5. Dip the steamed eggplant into the egg whites then into the bread 
   crumbs. Placing each one in a row in the baking dish.
6. Place a slice of buffalo mozzarella on top of each piece of eggplant 
    then sprinkling every piece of eggplant/mozzarella with red sauce. 
7. Bake for 15 minutes.
8. Garnish: mix together olive oil, onions, garlic, basil, and tomatoes. 
9. Once cooked place eggplant on a plate and then a little side of the 
   garnish and enjoy

January 19, 2014 to January 25, 2014

Exercise of The Week

Squat to Knee Lift Twist

Client of the Week: Eve Smith

Purpose: Quads, Glutes, Shoulder Complex, and Obliques

Perform: 3 sets of 15 on each side

PicMonkey Collage2

Exercise Steps
1. Stand with feet hip-width apart, arms out straight forward with dumbbells in hand. Lower into a deep squat, sitting back into hips, extending arms in front of chest with palms facing in.  
2. Stand up out of squat, balancing on left leg and lifting right knee in front of hip, as arms extend to sides of shoulders and upper body rotates right. Return to start. Repeat, switching sides. (Tip: Breathe in your nose during squat and breathe out your mouth on the twist, drawing abs in tighter to spine on exhalation.)

Recipe of The Week

Homemade Granola

PicMonkey Collage (1)

Ingredients

–  4 Cups of rolled oats
– 1/4 Cup of olive oil
– 1/2 Cup of brown sugar
– 1/2 Tsp of vanilla extract
– 1/2 Tsp of pumpkin pie spice 
– 1/2 Tsp of Cinnamon
– 1/2 Cup of Almond Slices
– 1/2 Cup of dried cranberries

Preparation
Preheat oven to 350 degrees. Mix first seven ingredients (oats through almonds) in a large bowl to combine. Spread into two rimmed baking sheets, making sure there is only a thin layer of mixture on each sheet. Bake for 25 to 35 minutes, stirring midway, until just lightly toasted. Remove from oven, add cranberries, and let cool so the granola takes on the crunchy texture. 

December 28, 2013 – January 4, 2014

Exercise of The Week

The Juggler

Client of the Week: Shawn Smith

Purpose: Core, Glutes, Quads

Perform: 3 sets performing for 1 minute
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Exercise Steps
Place the kettle bell in the right hand and place your feet into the squat position. Keeping your gluts low, your weight centered, pull the kettle bell back and then when straightening the elbow pass the kettle bell to the left hand. Continue to switch hands. You will find yourself passing the kettle bell from one hand to the other for a minute. 

RECIPE OF THE WEEK

  Salmon, Dill, and Italian Dressing

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Ingredients
  • Salmon ( 4 oz. for women and 7 oz. for men)
  • 2 tbs of light Italian dressing
  • 1/4 tsp of oregano
  • 14 tsp of black pepper
  • 1/4 tsp of dill
  • Lemon Slices
  • 1/2 cup of green beans
  • 1/2 cup of cherry tomatoes
  • 1/2 cup of sliced zucchini
  • 1 tbs of shredded sharp cheese
  • 2 stems of steamed asparagus

Preparation 

  1. Pre-heat oven to 375 degrees
  2. Create a aluminum foil pouch for ingredients.
  3. Place first 9 ingredients in the foil pouch and bake until salmon is cooked and the green beans and zucchini are tender(about 25 minutes).
  4. Place salmon on a plate and garnish with asparagus and then sprinkle with sharp cheese.  

December 22, 2013 – December 28,  2013

Exercise of The Week

Plank push over

Client of the Week: Ben Bechtel

Purpose: Pec Major, Pec Minor, Rhomboids and Lower Trap

Perform: 3 sets of  15 repetitions 

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Exercise Steps

Begin in a full plank position with a dumbbell on the floor a few inches away from the outside of right hand. Engage abs to keep torso steady and reach left arm under right to grab dumbbell. Pull the dumbbell across the floor to the left side of body, releasing it just outside of left arm, and then return to plank. That’s one rep.  

RECIPE OF THE WEEK

  Shrimp, Basil, Pineapple

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Ingredients 
  • Shrimp deveined and peeled
  • 3 Fresh basil leaves diced
  • 1/4 tsp of black pepper
  • 1/2 cup of snap peas
  • 2 tbs of raspberry vinaigrette
  • aluminum foil
  • 1/2 cup of fresh pineapple chopped

Preparation 

  1. Pre-heat oven to 325 degrees
  2. Create a aluminum foil pouch for ingredients.
  3. Place all ingredients in the foil pouch and bake until shrimp is cooked and snap peas are tender(10-20 minutes).

December 15, 2013 – December 21,  2013

Exercise of The Week

Turkish Get-up

Client of the Week: Jeff Goodman

Purpose: Global Workout

Perform: 3 sets of  10 repetitions
Exercise Steps
Preparation Steps:
Raise kettle bell over head with right arm. Stand with right arm fully extended vertically supporting kettlebell throughout movement. Extend left arm out out to side.
Execution Steps:
  1. Step back with left leg and kneel down.
  2. Lean to left side and place left hand on floor, well left of right foot.
  3. Shift weight onto left arm.
  4. Pull left leg forward between right leg and left arm.
  5. Sit with left leg extended outward onto floor and right leg bent upward.
  6. Extend right leg outward onto floor and gently lie down
Returning Steps:
  1. Pull right shoulder toward hip slightly by contracting lats and obliques(decreases length of lever arm during situp).
  2. Sit up with assistance of left arm on floor to side.
  3. bend right leg so right foot is placed on floor close to hip while leaning on extended left arm.
  4. Pull left leg back between right leg and left arm and position forefoot and knee on floor behind right foot and left hand.
  5. Position torso upright.
  6. Stand up in original position as in upward phase of Overhead Rear Lunge.

Repeat with opposite side.

December 8, 2013 – December 14,  2013

Exercise of The Week

Land Mine Row

Client of the Week: Rod Cavanaugh

Purpose: Strengthen your taps, glutes, core, and quads 

Perform: 3 sets of  15 repetitions
  
Exercise Steps
 
1. Start in a stagger stance with your right foot in front of the left and your right hand behind your back. Place the kettle bell or barbell in front of you in your left hand keeping your back strong and straight. 
 
2. Pulling the weight straight back keeping your elbow close to your body, bring the weight up towards your ribs. At this same time you are pulling the weight up you will be bringing your body up with a slight rotation. This will result in the back straightening slightly and the chest opening up engaging your back and obliques. Perform 15 on the right side then 15 on the left. 

                                                                 RECIPE OF THE WEEK

Sauteed Cauliflower and Grape Tomatoes

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 Ingredients 

  • 2 tablespoons of chopped pancetta
  • 2 tablespoons of olive oil (divided)
  • 4 cups of chopped cauliflower florets
  • 2 tablespoons of red wine vinegar
  • 1 cup of grape tomatoes, halved
  • 1 tablespoon of minced garlic
  • 2 tablespoons of chopped fresh parsley
  • 1/4 teaspoon of black pepper  

Preparation

  1. Cook pancetta in a large nonstick skillet over medium heat until it begins to brown, 3 -5 minutes. Using a slotted spoon, transfer pancetta to a paper towel-lined plate to drain.
  2. Add 1 tablespoon oil to the pan. Add cauliflower, cover and cook, stirring occasionally, for 4 minutes. Add water and vinegar, cover and cook, stirring occasionally, until golden brown and tender and the liquid has evaporated, about 4 minutes more.
  3. Add the remaining 1 tablespoon oil, tomatoes, parsley, garlic, anchovies (if using), salt and pepper. Cook, stirring, until the garlic is soft, about 2 minutes more. Serve the sautéed cauliflower with the crispypancetta on top.

December 2, 2013 – December 9,  2013

Exercise of The Week

“Spider man”

Client of the Week: Marc Hammarberg  

Purpose: Strengthen your biceps, pec major, pec minor, and core
 
Perform: 3 sets of  15 repetitions
Exercise Steps
 
Place yourself in a plank position with your wrists, elbow, and shoulders in line, keeping the back strong. Continuing to hold the plank position bring your right knee cross the midline of your body. Keeping your knee across, lower yourself to the ground performing a push-up. Return to starting position. Repeat with your left knee this equaling one repetition.  

                                                                 RECIPE OF THE WEEK

                                                      Roasted Butternut Squash Soup

Ingredients 
  • 2 Medium butternut squashes193
  • 2 Tbs of unsalted butter melted
  • 1 Medium granny smith apple peeled, cored, and diced
  • 1/2 Medium yellow onion diced
  • 2 1/2 Cups of water
  • 1/4 Tsp of black pepper
  • 2 1/2 Cups of chicken broth
  • 1/3 Cup of heavy whipping cream
  • 8 Fresh sage leaves  

Preparation

  1. Heat oven to 425 degrees
  2. Slice butternut squashes in 2 halves long ways, and remove seeds.
  3. Cover a baking sheet with foil and place the 4 pieces of squash cut-side up. 
  4. Brush  1 tbs  of melted butter on the butternut squash and then sprinkle with black pepper and roast for 1 hour (until tender)
  5. Meanwhile, place 1 tbs of butter into a large sauce pan or Dutch oven over medium heat. Add apple, onion, and sage, season with pepper and cook, stirring occasionally, until softened, about 7 minutes. Remove the pan from the heat and set aside. 
  6. When the squash is read, set the baking sheet on a wire rack until the squash is cool enough to handle. Using  a large spoon, scoop the flesh into the saucepan with the apples and onions. Discard the skins.
  7. Add broth, water, and measured pepper, stir to combine, and bring to a boil over medium-high heat. Reduce heat to medium and simmer, stirring occasionally for about 15 minutes. Remove from pan and stir in the heavy whipping cream.
  8. Using a blender, puree the soup in batches until smooth. You can also use an immersion blender. Once soup is smooth serve and enjoy.

November 25, 2013 – December 1,  2013

Exercise of The Week

Single Arm Bulgarian Split Squat

 
Client of the Week: Matthew Berger
 
Purpose: Strengthen your biceps, triceps, glutes, quads, and core
 
Perform: 3 sets of  15 repetitions

Exercise Steps

Step 1: Start with your right foot propped on top of a stool or bench keeping most of your weight on the front foot. Place a dumb bell in the left hand and elevate arm to shoulder level and flex the elbow to 90 degrees. 

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Step 2: Keeping the same position discussed in step 1, bend the front knee lowering yourself to the ground. Keeping your back straight as possible. 

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Step 3: Straighten the left leg raising yourself to the standing position. At the same time that you are standing up extend the left elbow. 

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Recipe of The Week

Thanksgiving Sides

SWEET POTATO CASSEROLE
 
Ingredients 
  • 1 can (40 oz.) of yams cut and drained185
  • 1 onion chopped
  • 4 TBS of melted butter
  • 1 egg (beaten) 
  • 1/2 tsp of cinnamon 
  • 1/2 cup of brown sugar
  • 1 bag (16 oz.) bag of mini marshmallows 

Preparation

  1. Heat oven to 350 degrees
  2. Mash yams in a large bowl and add brown sugar, cinnamon, egg and melted butter
  3. Place mixture in baking dish
  4. Top with marshmallows. 
  5. Bake for 30 minutes and enjoy!
Fresh Green Beans
 Ingredients
  • 1 lb of fresh cleaned green beans
  • 4 pieces of bacon cooked and cut into pieces
  • 1/2 cup of onion diced
  •  2 tbs of lemon juice
  •  2 tbs of olive oil
1. Steam green beans for about 10 minutes 
2. In a large skillet place olive oil, lemon juice, onions, and bacon.
3. Cook for 5 minutes till onions are tender, then stir in green beans
4. Let stand cook for an additional 5 minutes than serve. 

Baked Macaroni and Cheese
 
Ingredients
  • 4 TBS of butter
  • 4 TBS of flour
  • 1 cup of milk
  • 1 cup of half and half
  • 1 cup of gouda cheese shredded
  • 1 cup of sharp cheddar cheese shredded
  • 1 cup of Romano cheese shredded
  •  8 oz package of macaroni
  • 1/4 tsp of black pepper
  • 1/2 cup of breadcrumbs 

Preparation

  1. Pre-heat oven to 400 degrees
  2. Cook and drain macaroni according to package and set aside.
  3. In a large sauce pan melt butter.
  4. Add flour, milk, cream, and pepper to the butter and stir. continuously, bringing mixture to a boil. 
  5. Reduce heat 
  6. Add all three cheeses to mixture and continue to stir.
  7. Place cooked macaroni into the pan and stir. 
  8. Remove the pan from heat and pour macaroni into a baking dish.
  9. Sprinkle macaroni with breadcrumbs and place into oven.
  10. Bake 20 minutes until top is brown.

November 17, 2013 -November 24, 2013

Exercise of The Week

Quadruped with Opposite Arm and Leg Raise

 
Client of the Week: Caroline Pottash
 
Purpose: Strengthen your posterior shoulder complex, glutes, lower back, and core
 
Perform: 3 sets of  15 repetitions
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