Trainer Tips & Recipes!
Step into a
Healthy New Year
Let’s ! t a E Shrimp and Black Bean Tacos
Roasted Chicken and Butternut Squash Soup Ingredients 1 tsp olive oil 1 medium onion, chopped Try a healthier alternative and substitute pink Himalayan salt for kosher or sea salt.
1 medium red bell pepper, chopped 4 cups low-sodium chicken broth 2 Tbsp chopped fresh thyme (or 2 Tbsp dried thyme) Sea salt and ground white pepper (to taste; optional) 8 oz rotisserie chicken breast, boneless, skinless, shredded
Ingredients 2 teaspoons canola oil
1 cup frozen or roasted corn
3/4 pound medium shrimp, peeled and deveined
2 cups cubed butternut squash
1/8 teaspoon ground red pepper
Preparation
1 (15 oz) can unsalted black beans
1. Heat oil in medium saucepan over medium-high heat.
1/2 teaspoon chili powder 8 (6 in) corn tortillas
2. Add onion and bell pepper; cook, stirring frequently, for 3 to 5 minutes, or until onion is translucent.
1 cup hot cooked brown rice 1/2 cup fresh pico de gallo
3. Add chicken broth and thyme. Season with salt and pepper if desired; cook, stirring occasionally, for 10 minutes.
1/4 cup sliced green onions 1 ripe avocado,
4. Add chicken, corn, and squash; cook, stirring occasionally, for 5 to 8 minutes, or until squash is soft.
Thinly sliced Fresh cilantro leaves
5. Serve! Preparation 1. Heat oil in a large nonstick skillet over mediumhigh. Add shrimp, 1 teaspoon cumin, and pepper; cook 5 minutes or until done, stirring occasionally. Remove shrimp from pan. Drain beans in a colander over a bowl, reserving 2 tablespoons liquid. Add beans, reserved liquid, 1/2 teaspoon cumin, and chili powder to pan; cook 3 minutes, mashing beans with a fork. 2. Working with 1 tortilla at a time, heat tortillas over mediumhigh directly on the eye of a burner 15 seconds on each side. Divide bean mixture, rice, shrimp, pico, onions, and avocado evenly among tortillas. Garnish with cilantro leaves; serve immediately.
Turkey Chili Ingredients 1 tsp olive oil 1 large onion, chopped 1 medium red bell pepper, chopped 1 medium yellow (or orange) bell pepper, chopped 1 lb raw 93% lean ground turkey
1 (28 oz) can chopped tomatoes 2 cans (15 oz each) kidney beans, rinsed, drained 1 tsp chili powder ½ tsp sea salt Crushed red peppers (to taste) 12 Italian parsley sprigs, chopped
Preparation 1. Heat oil in a large saucepan over medium-high heat. 2. Add onion and bell peppers; cook, stirring frequently, for 4 to 5 minutes, or until onion is soft. 3. Add turkey; cook for 4 to 5 minutes, or until turkey is browned 4. Add tomatoes, beans, chili powder, salt, and red peppers; cook, stirring frequently, for 10 to 15 minutes. 5. Divide chili into 6 serving bowls and garnish with parsley if desired.
Prepare your own meals Take baby steps Do not try to change your nutrition and exercise routines immediately. Instead, focus on making small changes to create healthy habits. Make one to two changes every week or two. Once it becomes a habit, move on to the next change.
Take your lunch to work every day. Pack either leftovers from the previous night or take some time to prepare meals on Sunday and Wednesday. This will save you money and will help you reach your goals.
5
Trainer Tips
From Chris Peterson
Be consistent Combine weights and cardio If your goal is weight loss or body transformation, combine cardiovascular training with weights. Combining weight and cardiovascular training is more effective than only doing cardio.
Do not expect instant results. Be consistent and put effort into your training and diet, changes will eventually happen.
Track things other than weight Do not only use the weight scale to measure progress. Track body fat percentage, strength and check how your clothing is fitting. Also, taking pictures and then comparing them a few weeks later can help. Try to take the pictures in the same light and at the same time of the day.
New Year
New You
Another year has come to an end with the blink of an eye and most of us are already planning on how to complete all the things left undone in the coming new year, including making a list of resolutions. January is the month when spirits are high and everyone is filled with excitement to start their “to do list” for the year. It only takes about 30 minutes to write down goals for the next year, but consistent hard work and commitment is needed to pursue them.
Think about an achievement that would impact your life positively 6 or 12 months from now. Choose something you can get excited about. Make your goals realistic. Set a goal; have the hunger and thirst for it. Having faith, discipline and perseverance is equally important. Lean on the lord when you desire to change to pursue a goal to positively impact your lifestyle. Proverbs 3:5-6 says, “Trust in the Lord with all your heart, and lean not on your own understanding; in all your ways acknowledge Him, and He shall direct your paths.”
5 Basic Principles of Healthy Living
1. Water: Make sure you drink enough clean pure water, minimum of 8 glasses per day. 2. Food: Make sure you eat a lot of vegetables and fresh fruit. 3. Exercise: Cultivate the habit of excising regularly. Pick up the Winter/Spring 2018 Class Schedule to view the latest Health & Fitness Classes 4. Rest: Getting a good night’s rest to is essential to your overall health. 5. Laugh: Have fun in your attempts to reach your goals. Laugh is good for you!
Trust God to help you do your best and trust him to do the rest.
Need help starting your fitness goals? Visit with our Fitness Staff to learn about: Fitness Evaluations Balance Assessments Fitnessgram Testing Personal Training