If you’re experiencing higher than average temperatures, then tonight’s dinner probably doesn’t include having to stay in a hot stuffy kitchen. Now a days a fast food meal for two costs just as much as half a tank of gas so let’s cut the calories, save some money, and stay cool with a quick and awesome recipe.
Awesome Spinach Salad!
Here’s what you need:
8 cups cleaned spinach leaves
3 oranges, peeled, sliced and quartered
2 cucumbers, peeled sliced and quartered
1/8 cup macadamia nuts, coarsely chopped
1/8 cup sunflower seeds
2 Tablespoons poppy seeds
1 cup strawberries, sliced or whole raspberries
1/2 cup white balsamic raspberry blush vinegar
Combined the spinach, oranges, cucumbers, macadamia nuts, sunflower seeds, poppy seeds and strawberries in a bowl.
Add the vinegar and toss well.
Nutritional Analysis: One serving equals: 99 calories, 3g fat, 14g carbohydrate, 2.6g fiber, and 3.5g protein.
Spinach is an extremely nutrient-dense food, so you’ll be fueling up on important vitamins and minerals as well as healthy fiber. The recipe calls for raspberry vinegar, which is a flavorful and refreshing alternative to traditional, oily dressing. The fruit and nuts add flavor, fiber and healthy fat.
Memorial day Weekend!!! The weekend we all fire up the barbecue, get out the coolers and open a cold one, right? Well think again my friends!!!
With the swimsuit season just around the bend, everyone is in fit-body-mode. The mode that says “hey, buddy! Your flab isn’t gonna be so pretty out on the beach. Time to make good on that new years resolution!” You know, the one where you may have enthusiastically declared “I’M LOSING 50 POUNDS THIS YEAR!” or “I’M HITTING THE GYM EVERY DAY, MY MAN, EVERY DAY!”
If you’ve actually stuck to those goals then, good on you! If you’ve just started then congratulations! If you haven’t started yet but want to make other people think you have then.. join the club! Just kidding.
No matter what stage you’re in, you’ll undoubtably still have some bad habits to kick. This weekend is a great weekend to kick the following:
Drinking Calories. Soda/pop, coffee drinks, smoothies and fruit juices are filled with calories. Since liquids won’t give you a ‘full’ feeling, these drinks slide by without notice of how many extra calories you’re getting. Stick with water to avoid extra calories.
Not Exercising!! Skipping the gym day after day, week after week, and month after month will lead to muscle loss and a reduced metabolism. Exercise 3-5 days per week to keep your muscles strong and metabolism high. That means your next visit after the parades should be the gym! Or your favorite workout spot.
Eating a Heavy Dinner. Eating a large heavy dinner sets you up for weight gain. Instead of eating the majority of your calories late in the day, spread it out over the entire day. The grill will be hot for a long time! Don’t wait until the last minute to get all the meat you can. Be sure to be done before the sun goes down.
Most importantly, please don’t let this weekend go by without stopping to thank a veteran. If they’re in a wheelchair, or using a cane, don’t just pass by them. Let them know the damage they’ve suffered wasn’t all in vein. Applaud our soldiers as they pass by in the parade. Whether they’re home for good, or just home on leave, knowing they’re appreciated by at lease one clap, one wave, or a smile can give them hope in the darkest hour.
Before the ball drops on December 31st, many of us make new years resolutions. We have goals in mind and we can see ourselves accomplishing those goals. The end is in sight before we even begin the journey. However, there is usually one thing missing. A definite deadline. We always say “this year my resolution is to _______”. We are overjoyed, even elated at the fact that we’ve come up with some fantastic goal that will change our lives forever! There is only one problem with our new found journey. “THIS YEAR…” We don’t set a real date for reaching this goal. We keep it open, and vague to give ourselves some wiggle room. Unfortunately, after the zeal of the first week of the new year, that wiggle room becomes dancing room. Soon that room is as big as an olympic swimming pool and we’re floating in the middle of it.
Can you imagine the new-and-improved body of your dreams?
It’s not just one thing to see and declare a resolution. You have to plan it out and make sure you stick to that plan. So if your goal is to have a new and improved body, then choose what you want to improve about it and set a due date. Want to shed 5 pounds? Give yourself a reasonable deadline. 5 pounds in 5 months! I can hear you now. You’re saying that’s too easy. That lets you off the hook, but does it? Most of us have busy lives that have big priorities that has allowed us to push our own health to the bottom of our priorities list. You might start off with “I want to drop 20 pounds in 1 month” but your schedule is telling you you can do maybe 4 pounds in a month. Make sure that the goals you set are reasonable with a reasonable deadline. Aside from knowing your schedule you have to know your body too, because it doesn’t help to set a deadline you know you couldn’t realistically reach. Maybe 5 pounds in 5 months is a little too loose of a deadline but really it comes down to what is best for you.
Now is the time to attach a deadline to that dream so that it becomes reality
Don’t procrastinate on setting your deadline though. Sure your schedule says you can’t hit the gym 3 hours a day every day because of all the things you have to do but at the same time, don’t allow those other activities and priorities belittle your health goals. I know you’re reading this at lunch but make your first deadline for tonight when you get home. Your objective is to think about your body and how it reacts to being active for the first time in however long its been since you were active, think about what you may need to eliminate from your schedule to allow time for a good old fashioned work out, and set a realistic deadline for yourself. If it is to try a new and healthy meal, then plan out what you’ll need and when you can get what you need. If it is even just a 20 minute walk at some point in the day, make the deadline of when you’ll start and when you’ll make it a consistent start.
“Yo bro, I got this” says the obvious gym newbie trying to lift a dumbbell three times his body weight if he were standing in the gym, with nothing but sweats on, soaking wet. Clearly this is not the picture of wisdom and fitness.
Now most of us love going to the gym on our own or with a buddy to pass the time while we attempt to get these sacks of bones into proper shape, and the independence makes us generally feel great about ourselves. However, contrary to popular belief, these people who walk around gyms yelling, clapping, and looking good, actually know a thing or two that you don’t when it comes to getting into shape, safely, and efficiently.
(No that’s not me in the picture. It’s one of our amazing clients, David H.) So in my previous post I mentioned working at a gym but not working out at said gym. In the earlier days of my employment at VOLT FITNESS, I had a few responsibilities as we were the “new kids on the block” and didn’t have too many clients (this is now in stark contrast to today as we are quite hopping — no, I’m not being paid to say that). So while I had some downtime, a few of our generous trainers were more than happy to give me a few training sessions. Let me tell you, those few sessions did wonders. Now that I have more responsibility than I could have ever imagined, inside and outside of VOLT, my time and the trainers times don’t align and alas, I am unable to take advantage of these wonderful people I am fortunate enough to call my co-workers (I love you guys!).
Why do I go into all of that? Because as I mentioned before, I started working out again and I honestly miss having someone tell me what to do. Let me just mention this is one of the few times I let people tell me what to do (am I right, ladies?). Why? Because they know their craft! I don’t know enough to get me healthy except from what I remember from our sessions. Plus, its always great to have someone to encourage you to go further than you want to go. We have friends that come along and tell us that but what happens when they don’t want to stay with you to go that extra mile? To push you through that one last rep? At the end of the day there is no better help than a professional. Don’t think you need or even want a trainer? Check out our video below and tell me what you really think afterwards. C’mon, click the video. You know you want to.