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.

Super simple shredded chicken!!

When I’m looking for an easy way to prep chicken for the week, my go-to is pulled chicken in the crockpot!! It only takes 2 or 3 ingredients, and only a minute to throw together.

Enjoy! Coach Julianne xoox

Just add:

2 boneless chicken breasts

1 jar of salsa

Optional: 1 packet of Taco seasoning (adds extra flavor, but not necessary!)

Let cook on high for about 2-3 hours, until the chicken is fully cooked and easy to pull apart with a fork.

I like to add this chicken over a fresh salad. It adds protein and is so flavorful you don’t need to add dressing to the salad! (Save some calories 😉 ). Or you can eat it as is, over rice, in a pocket, or with some veggies on the side. Get creative !

I’m a big fan of eating with the seasons… try these bad boys for a salty treat!

Enjoy! xo Jen

BAKED YAM FRIES with DIP!

Ingredients

• 1 teaspoon olive oil
• 2 yams, peeled and cut into wedges
• 1/2 teaspoon seasoned salt
• 5 tablespoons light sour cream
• 1/2 teaspoon taco seasoning
• 1/8 teaspoon paprika

Directions

1. Preheat an oven to 350 degrees F (175 degrees C). Spread the olive oil over a baking sheet.
2. Arrange the yams on the prepared baking sheet in a single layer; season with the seasoned salt.
3. Bake the yams in the preheated oven until soft, about 25 minutes.
4. While the yams bake, stir the sour cream, taco seasoning, and paprika together in a small bowl. Serve as a dip for the yams.

CROCK POT HONEY GARLIC CHICKEN BREAST

This is one of my favorite recipes EVER, so easy and tasty!

Enjoy! xoxo Jen

Ingredients
6 boneless chicken breast
4 garlic cloves
1/3 cup honey
1/2 cup low sodium organic ketchup
1/2 cup low sodium soy sauce
1/2 teaspoon dried oregano
2 tablespoons fresh parsley
1/2 tablespoon toasted sesame seeds

Instructions
1. Arrange chicken breasts on the bottom of your slow cooker; set aside
2. In a mixing bowl, combine garlic, honey, ketchup, soy sauce, oregano and parsley; whisk until thoroughly combined
3. Pour the sauce over the chicken thighs.
4. Close with a lid and cook for 4 to 5 hours on LOW, or 3 to 4 hours on HIGH
5. Remove lid and transfer chicken to a serving plate
6. Spoon the sauce over the chicken and sprinkle with toasted sesame seeds

Quick and easy homemade guacamole

I dont know about you but i love a good guacamole! Save yourself from the store bought preservatives and make it fresh!

Enjoy! xo Jen

Ingredients

3 medium avocados or 4 small ones;
1 firm tomato, finely diced;
1/2 white onion;
1/2 cup chopped cilantro;
2 tbsp fresh lemon or lime juice;
Optional salt and pepper to taste.

Preparation
Open the avocados and scoop out the flesh. An easy way is to cut it length-wise around
the pit and than using a chefs knife strike the pit and then twist the knife so you can
easily remove the pit and scoop out the flesh.
Mash the flesh with a fork, it can still have hard parts, follow your preference.
Stir the other ingredients.

Enjoy right away or store in the refrigerator. A trick is to put a plastic wrap that touches
the guacamole so it doesn’t brown because of contact with air.
Try not to eat it all right away and keep some for your guests or family!