Coach Liz favorite Breakfast on the go!
1/4 cup oatmeal
1/2 frozen banana
1/4 cup fresh blueberries
3/4 cup unsweetened almond/coconut milk
1 scoop vanilla protein
1 cup spinach (YOU WILL NOT TASTE IT -TRUST ME ON THIS!)
Blend and Enjoy!
31g Protein , 38g Carbs , 5g Fat
Inspiration Never Stops To Enjoy Another’s Downfall (INSTEAD)
Nothing about fitness is easy:
Choosing to use the stairs instead of the elevator.
Choosing to wake up early to hit the gym instead of staying up late partying.
Choosing to double down on salad instead of leaving room for dessert.
Choosing to be sore instead of being blissfully pain-free…
The list goes on forever… Doing something HARD instead of something EASY. Following your ideals and sticking to your guns instead of submitting to the masses. With all of this in mind, we personal trainers have some serious work ahead of us. It is our job to make the impossible possible for some. While for others, we give to them that little extra that makes them extraordinary. We look at all of those “insteads” and we make them a reality. In a world where health and wellness are thrown to the side to make room for ease and convenience, I am glad I chose the path I did.
I chose to inspire others instead of stifle them.
I chose to help instead of harm.
I chose to motivate change in others instead of perpetuate toxicity.
I chose to put myself on the front lines of the War on Weight and fight for what I believe in instead of sit on my booty and watch those around me fail.
I chose THIS instead of that… and so can you.
Keep it fierce! Kyle
SPICE up your chicken!!!
Season meat three ways using just one pan.
If you’re sticking to lean meats like chicken, eating the same flavors can get monotonous after a while. Save time without boring your taste buds by preparing two or three variations of chicken at once, using aluminum foil dividers in your pan. Sriracha, BBQ, honey mustard — you can have it all. Three birds, one pan!
Happy cooking! xo Jen
Check out Liz’s delicious overnight oats !
Cinnamon Overnight Oats
1/2 Cup old fashioned oats
1 scoop vanilla protein powder
3/4 cup UNsweetened almond or coconut milk
1 tsp ground cinnamon
STIR WELL , cover and leave in fridge overnight atleast 8 hrs !!
31g Protein , 30g Carbs, 7g Fat
CORE STRENGTH
The core, consists of the muscles in your abdominal and lower back area. Daily bending, twisting, lifting, carrying, hammering and reaching take a toll on our bodies. All of our movements originate in our core. Even sitting in a chair or standing in place requires core strength. It all starts with awareness. Being cognizant of how you move throughout your day is key. Strengthening your core and keeping it engaged at all times will promote;
* Healthy Back
* Better Balance
* Stability
* Good Posture
I like to keep a timer in the car…. I engage my core and set it for 30 seconds. So for 30 seconds (while still driving) everything is tight. I do this for 3-5 consecutive times then break. Eventually it does become mindless… What a GREAT habit to acquire!!
Stay Strong!
Coach Harriet
You have to try these…they are the bomb!!!
xo Jen
SUMMER VEGETABLE CREPES
INGREDIENTS
1/3 cup plain greek yogurt
1/2 cup chopped fresh chives, divided, plus more for garnish
3 tablespoons low-fat milk
2 teaspoons lemon juice
3/4 teaspoon salt, divided
1 tablespoon extra-virgin olive oil
2 cups chopped zucchini
1 1/4 cups chopped green beans
1 cup fresh corn kernels
1 cup part-skim ricotta cheese
1/2 cup shredded Monterey Jack cheese
1/4 teaspoon freshly ground pepper
4 9-inch “ready-to-use” whole grain crêpes,
PREPARATION
Stir greek yogurt, 1/4 cup chives, milk, lemon juice and 1/4 teaspoon salt in a small bowl until combined. Set aside.
Heat oil in a large nonstick skillet over medium-high heat. Add zucchini, green beans and corn and cook, stirring, until beginning to brown, 6 to 8 minutes. Reduce heat to low; stir in ricotta, Monterey Jack, the remaining 1/4 cup chives, the remaining 1/2 teaspoon salt and pepper. Cook, stirring gently, until the cheese is melted, 1 to 2 minutes. Remove from the heat.
To roll crêpes, place one on a piece of parchment or wax paper (or leave it on the piece of plastic separating the crêpes in the package). Spoon one-fourth of the vegetable-cheese mixture (about 3/4 cup) down the center of the crêpe. Use the paper (or plastic) to help you gently roll the crêpe around the filling. Place the crêpe seam-side down on a dinner plate. Repeat with the remaining crêpes and filling. Serve each crêpe topped with 2 tablespoons of the reserved sauce and more chives, if desired.
Tips for S.M.A.R.T. Goal Setting!!
As fitness enthusiasts, its easy to get wrapped up in the big picture! We all do it… You wake up in the morning and wish you had those shredded washboard abs, strong striated arms and shoulders, rock solid quads/hams/and glutes! What’s not to want! When setting a goal for yourself, it’s easy to say, “I want to get tighten up.” or, “I want big muscles “. Even with these goals, we all know that this is something that simply cannot be achieved overnight! My challenge for you, is to set more SMART (Specific, Measurable, Accountable, Realistic, Timeframe) goals to help you get what you want one step at a time!
You can do 10 push-ups without stopping. An example of a SMART goal, would be, “In one month from today, want to be able to do 25 push-ups without stopping”. The exercise itself is specific! The goal is a measureable number! Knowing where you are and where you need to go will keep you accountable! One month is the timeframe to accomplish the goal! The Realistic** aspect will vary by the individuals physical ability.
To make a road map for yourself…
– On Monday/Wednesday/Friday of Week 1, I will do 10 pushups in the morning and at night!
– On Monday/Wednesday/Friday of Week 2, I will do 15 pushups in the morning and at night!” etc…
Its important to have a big-picture goal, but its even more important to have a map of how you plan on getting there! Seeing the progress will not only be aesthetically pleasing, and mentally pleasing as well! There’s no better feeling in the world than knowing all the work you put into a project has paid off! Setting short term goals WILL get you to your long term goal!
Keep it fierce!
Mike & Your NV Coaches
These are the BOMB!!!! Super easy as grab and go meals!
Enjoy xo jen
Mason Jar Chicken Taco Salad
Heat 1/2 tablespoon of olive oil in a large skillet over medium heat. Cook the chicken breast until slightly browned and no longer pink on the inside. Set aside in a small bowl.
Add the remaining 1/2 tablespoon of olive oil into the pan and heat at medium-high heat. Cook the carrots until they begin to soften, about 3 minutes.
Turn the heat down to medium and add in the pepper, onion, and garlic. Cook until soft.
While the veggies cook, place the cumin seeds in a small, dry pan over medium-high heat and toast them, stirring frequently, until golden brown and fragrant, about two minutes. Transfer them to a cutting board and crush. I use the bottom of a glass, which works really well.
Add the crushed seeds into the pan with the veggies and season with salt. Mix well, and turn off the heat.
Scoop avocado into a small food processor, add the lime juice, and blend until smooth and creamy. You can also just mash them together in a bowl.
Putting it all together:
Place 1/2 cup of salsa in the bottom of each jar, spreading evenly. Gently spread the avocado/lime mixture on top. Then, add in the cumin and roasted veggies, followed by the chicken. You may need to lightly press everything in to get it all to fit.
After the chicken, add the chopped tomatoes, and then the cucumbers. Finish off by dividing the cilantro and then as much spinach as you can stuff in there!
Seal and refrigerate until ready to devour.
These are BOMB!!!!!!!
Enjoy! xo Jen
Ingredients
1 cup finely chopped red onion
1/4 cup thinly sliced fresh basil
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
1 (1-pound) salmon fillet, skinned and chopped
1 tablespoon hot pepper sauce
1 large egg white
Cooking spray
4 whole wheat buns
Preparation
Combine first 5 ingredients in a large bowl. Combine hot pepper sauce and egg white in a small bowl; add egg white mixture to salmon mixture, stirring well to combine.
Divide the mixture into 4 equal portions, shaping each into a 1/2-inch-thick patty. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add salmon patties, and cook 3 minutes on each side or until desired degree of doneness. Serve patties on toasted buns.
80% nutrition and 20% workouts, yes it’s true!
Most of us are not serious athletes, which means we do not need the same type and amount of fuel (food) as pros. Over consumption of calories makes it impossible to change your physique, as well as not eating enough. Most women gain weight in the hips and thighs and for men it sits in the midsection. Even though we might be building a significant amount of muscle in these places, exercising isn’t simply enough to singe those areas and lean out. This is where nutrition will make or break you from getting those abs or that nice firm butt you have been working so hard on. Depending on your level of physical activity determines how much protein, fat, and carbs are needed to be consumed to reach your goals. You can’t out train a bad diet! Change your eating habits and the results will start rolling in!
Coach Dee xoxo
