With the holidays ending it’s time to start thinking about your goals for new year. What do you want to accomplish in 2018?

Here are my 5 tips to setting goals
1 Pick something specific (aka instead of just saying you want to get stronger your goal could be – to get stronger AT deadlifting)

2 Pick something you can measure your progress on (you can measure how heavy you’re lifting each time)

3 Pick something attainable for you. For example, if you currently deadlift 135lbs, don’t set your 2018 goal at 500lbs, maybe shoot for 185lbs!

4 Pick something relevant to your life . If you don’t have a dog , don’t make your goal to walk your dog more often 😜 as that’s irrelevant to YOU! (If you don’t have a dog though, get a dog)

5 Pick something with a deadline . For example, deadlift 185 by April 1st .

Once you have your goal, from there, make a plan on how to get to the finish line!! For example, “I’m going to work on deadlifting every Saturday starting now”

Let’s CRUSH 2018! xo Coach Liz

Holiday “vegetable ” dishes are typically anything but healthy! This recipe is always a hit, simple and super tasty!

Enjoy! xo Jen

Preheat your oven to 400°F.

Toss the carrots and green beans in a bowl with olive oil, garlic and salt and pepper to taste.

Transfer to a roasting pan and place in the preheated oven.

Roast for 25 to 30 minutes.

Drizzle vegetables with balsamic vinegar and roast another 3 to 5 minutes.

Serve sprinkled with fresh parsley.
1 lb. carrots, sliced;
1 lb. green beans, trimmed;
2 garlic cloves minced;
3 tbsp. olive oil;
3 tbsp. balsamic vinegar;
Fresh parsley;
Sea salt and freshly ground black pepper;

By: Coach Bri from NV PT at TFS in Dudley

Ever wonder HOW and WHY we use the TRX and other suspension trainers in our prorgamming?!

TRX is a brand that has produced a suspension trainer along with several other pieces of functional training equipment.

The TRX suspension trainer was originally developed by a Navy Seal. Sounds intense right? Well, although the TRX suspension trainer can initially look confusing and intimidating, it is a great and simple way to bring variety to anyone’s workout.

The TRX can help benefit beginners and even professional athletes. All you need is the suspension trainer for an effective workout that constantly engages your core muscles.

Depending on your goal, you can alter your workout simply based on your body position. You can build a workout focused on strength with less reps and higher resistance or a workout focused on endurance with more reps and less resistance.

You are able to do this without picking up any dumbbells or barbells! How awesome is that?!

With the cooler temps warm root veggies really hit the spot! xoxo Jen

ROASTED ROOT VEGGIES

Ingredients
1 cup diced, raw beet
4 carrots, diced
1 onion, diced
2 cups diced potatoes
4 cloves garlic, minced
1/4 cup canned garbanzo beans (chickpeas), drained

2 tablespoons olive oil
1 tablespoon dried thyme leaves
salt and pepper to taste
1/3 cup dry white wine
1 cup torn beet greens

Directions
Preheat an oven to 400 degrees F (200 degrees C).
Place the beet, carrot, onion, potatoes, garlic, and garbanzo beans into a 9×13 inch baking dish. Drizzle with the olive oil, then season with thyme, salt, and pepper. Mix well.
Bake, uncovered, in the preheated oven for 30 minutes, stirring once midway through baking. Remove the baking dish from the oven, and stir in the wine. Return to the oven, and bake until the wine has mostly evaporated and the vegetables are tender, about 15 minutes more. Stir in the beet greens, allowing them to wilt from the heat of the vegetables. Season to taste with salt and pepper before serving.