Coconut Water Fruit Popsicles
Enjoy! xo Coach Liz S
Get popsicle molds from store (target, bed & bath etc)
Ingredients
Chopped strawberries/kiwis
Blueberries
Coconut Water
Directions:
Scatter fruit throughout popsicle containers, then fill to the top with coconut water
Freeze over night for a delicious & healthy summer treat to cool of with the next day !
We made these with some fresh salmon last night and they are the BOMB!!!!
Enjoy xo Jen
GRILLED ZUCCHINI BOATS
TOTAL TIME: Prep: 25 min. Grill: 10 min.
Ingredients
4 medium zucchini
5 teaspoons olive oil, divided
2 tablespoons finely chopped red onion
1/4 teaspoon minced garlic
1/2 cup shredded part-skim mozzarella cheese
1 tablespoon minced fresh mint
1/2 teaspoon salt
3 tablespoons grated Parmesan cheese
Directions
1. Cut zucchini in half lengthwise; scoop out pulp, leaving 1/4-in. shells. Brush with 2 teaspoons oil; set aside. Chop pulp.
2. In a large skillet, saute pulp and onion in remaining oil. Add garlic; cook 1 minute longer.
3. Remove from the heat. Stir in the mozzarella cheese, mint and salt. Spoon into zucchini shells. Sprinkle with Parmesan cheese.
4. Grill, covered, over medium heat for 8-10 minutes or until zucchini is tender.
Cardio: Steady State vs HIIT
If your anything like me you have spent countless hours wondering what the optimal training style is. In an increasingly busy world efficiency is key and everyone should want to make sure their time is being well spent.
A recent steady done by Carl Foster, Ph.D., and his team of researchers in the Department of Exercise Sport Science at the University of Wisconsin–La Crosse has aimed to clear this issue up. The study took 65 untrained (minimal exercise over the past 3 months) individuals and separated them into three groups; Steady State, Tabata, and Meyers (30 seconds work 60 seconds rest).
What the study found was that all three groups posted a positive response in several measured outputs, including VO2max, exercise capacity and power output. In terms of VO2max all three groups saw an increase of 18-19% increase. In terms of exercise capacity the Tabata group recorded a 10% increase, the other two groups a 7% increase. And finally power output; Tabata group again led the way with a 7% increase, Meyers group a 6% increase, and steady state a 4% increase.
So what does this all mean? Well, regardless of which form of exercise you choose to begin your journey with, you will yield positive results. Tabata group does have a slight advantage over the other groups but not enough to warrant a necessity to train that way. The moral of the story is to pick the exercise type you enjoy most because that is the type you will be most likely to stick to and enjoy throughout your exercise program. And remember and your results will be a direct reflection of the effort you put in.
Cardio up! Coach Derrick
This is one of my go to’s, so simple and tasty!
Enjoy! xo Jen
INGREDIENTS
DRESSING
¼ cup olive oil
2 Tbsp red wine vinegar
1 tsp dried oregano
½ tsp salt
Freshly cracked pepper
SALAD
4 Roma tomatoes
1 medium cucumber
½ small red onion
INSTRUCTIONS
Whisk together the olive oil, red wine vinegar, oregano, salt, and some freshly cracked pepper in a bowl, or combine them in a jar and shake until mixed. Set the dressing aside to allow the flavors to blend.
Thinly slice the tomato, cucumber, and red onion. Place them in a large bowl.
Pour the dressing over the sliced vegetables and toss to coat. Serve immediately, or refrigerate until ready to eat. The onions will become more mild as they marinate in the dressing.
This has to be one of my favorite dishes!! And if you are looking to cut back on carbs, scratch the flatbread!
Enjoy! xo Jen
Grilled Shrimp “Souvlaki”
1 pound large shrimp, peeled and deveined
6 tablespoons fresh lemon juice, divided
2 teaspoons olive oil, divided, plus additional for brushing grill
3 tablespoons chopped fresh dill, divided
1 tablespoon chopped fresh oregano
3/4 cup low-fat Greek yogurt, divided
2 garlic cloves, minced and divided
2 cucumbers (about 1 pound)
Black pepper, to taste
1 pint cherry tomatoes (about 1/2 pound)
1 small red onion, cut crosswise into 1/3-inch-thick rings
4 whole-grain flatbreads
8 small romaine leaves (optional)
Preparation
1. Preheat grill.
2. Rinse shrimp, and pat dry. Stir together 2 tablespoons lemon juice, 1 teaspoon oil, and 1 tablespoon each dill and oregano in a medium bowl. Add the shrimp, and toss to combine. Marinate, stirring occasionally, 10 minutes.
3. Stir together 1/4 cup yogurt, half of garlic, 2 tablespoons lemon juice, and 1 tablespoon dill in a serving bowl. With a vegetable peeler, cut cucumbers into lengthwise ribbons, discarding the largely seeded core. Toss cucumber ribbons with yogurt mixture and pepper, to taste.
4. Combine the remaining 1/2 cup yogurt with remaining 2 tablespoons lemon juice, remaining 1 tablespoon dill, and remaining garlic in a small serving bowl for raita sauce. Season with pepper, to taste.
5. Toss tomatoes and onion with remaining 1 teaspoon olive oil in a bowl. Grill shrimp with tomatoes and onion in a lightly oiled well-seasoned cast-iron skillet or grill pan, turning once, 5 minutes or until shrimp are bright pink and cooked through, tomatoes are softened, and onion is golden brown and tender. Transfer to a plate; cover and keep warm.
6. Grill flatbread until golden brown and slightly crisp. Transfer to 4 serving plates; top evenly with cucumber salad, shrimp, onions, tomatoes, and romaine, if desired. Serve with raita sauce.
This is so simple its silly… Throw all ingredients in pan and cook until eggs are white 🙂
Toss in a whole wheat wrap and BOOM….youre done!
Enjoy! xo Jen
SKINNY OMELETE BREAKFAST WRAP
4 egg whites
a tiny pinch of fine grain sea salt
a few tablespoons of chopped chives
a dollop of pesto
a small handful of mixed salad greens
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
