Recipe: Maple glazed salmon

Salmon has never been this sweet!

Maple glazed salmon might just become your new go-to dinner option. Really, what’s there not to love? The combination of maple syrup, coconut aminos (or soy sauce), and lemon juice blend to elevate the flavor of this dish to out-of-this-world levels.

Not only does this salmon make your taste buds dance with joy, it delivers a healthy serving of both omega-3 and vitamin B12.

Ready to cook some another amazing dish? Follow these steps and you’ll have a delicious dinner in front of you in no time!

Ingredients

  • 1/4 of a cup of maple syrup
  • 1/4 of a cup of of coconut aminos or soy sauce
  • 1 tablespoon of lemon juice
  • Salt and pepper
  • 4 (6 oz.) boneless center cut salmon fillets

 

Instructions

  1. In a large ziplock bag, combine the maple syrup, coconut aminos, and lemon juice. Generously season the salmon fillets with salt and pepper. Place the seasoned fillets in the marinade and seal the bag. Place the bag in the fridge, skin side up, for an hour.
  2. Preheat the oven to 400°F. Lightly grease the bottom of a casserole pan with olive oil.
  3. Place the fillets, skin side down, on the prepared pan and bake until flaky (about 15 minutes).Enjoy!

 

Nutritional Facts

Servings: 1

Calories: 286

Fat: 10g

Carbohydrates: 14g

Fiber: 0g

Protein: 34g

Recipe: Blueberry Muffins

What’s a good morning without a nutritious breakfast?

Breakfast lends itself to many delicious, and healthy, options – yogurt, fruit, oatmeal, eggs, whole wheat toast…

But have you ever thought to include muffins in that list?

What is typically categorized as a sugar filled treat, these blueberry streusel muffins are packed with protein to satisfy your sweet tooth while keeping you on track with your fitness goals!

There’s a common misconception among those starting their health journey, that you have to give up the foods you love to lose weight.

Let’s put that misconception to rest – there are so many ways to enjoy your favorite foods, but in different ways which won’t expand your waistband!

Let’s get to cooking!

Ingredients

  • Coconut oil spray
  • 2 Cups liquid egg whites
  • 1 Cup vanilla protein powder
  • 1 Cup old fashion oats, divided
  • 1 Cup frozen blueberries, divided
  • 1 Teaspoon Lemon Zest
  • ½ Teaspoon sea salt
  • ½ Teaspoon vanilla extract

Directions

  1. Preheat the oven to 350 degrees F. Lightly grease a 12-tin muffin pan with coconut oil spray.
  2. In a blender combine the egg whites, protein powder, ¾ cup oats, ½ cup blueberries, the lemon zest, sea salt and vanilla extract. Blend until smooth.
  3. Pour the batter evenly between the 12 muffin tins. Divide the remaining blueberries evenly between the muffins and drop into the batter. Place a sprinkle of the remaining oats on the top of each muffin

Nutritional Facts

Serving Size: 2 muffins

Calories: 150

Fat: 1g

Carbohydrate: 12g

Sodium: 290mg

Sugar: 3g

Fiber: 3g

Protein: 20g

Monday Motivation: Momentum

Did you wake up excited for today?

Most people groan and stumble their way out of bed on Mondays. They go to work sad that the weekend is over.

After reading this, you’ll be the exact opposite—pumped to start the week off right. You’ll realize that Monday is the key to higher income, better opportunities, and a more positive mindset!

Let’s see how you can kickstart your momentum for the rest of the week!

Defeat Monday and the Rest Is Downhill!

Think about how you’ll feel after getting the most out of your Monday.

Your productivity makes the workload for the rest of the week lighter. That results in less stress, more momentum, and more happiness.

Awesome, right?

So if you feel like missing your Monday workout because your weekend was busy, don’t. Push through and know that you’re building your resilience.

And why not come to work and get through as many projects and emails as you can?

And why not meal prep for the rest of the week so you can dial in your nutrition?

That feeling of accomplishment is addicting. You’ll crave more of it when you get things done, which leads to building healthy habits—whether you’re working out or running errands.

Attack your Mondays. While everyone else dreads Mondays, you’ll be busy crushing them and getting closer to your goals.

How to improve balance

Don’t you want to be able to stand up straight when you’re 100? Then you should start working on your balance right away!

Think about those times you’ve tried to walk down the aisle of a plane or edged your way to the end of a diving board. It’s not fun to imagine what those scenarios would be like if you didn’t have balance.

We often forget about our balance, but we use it more than we realize. Let’s see what practical exercises you can do to stabilize your equilibrium.

Flamingo Stretches

The classic. Hold back one of your legs and balance on the other foot, then switch. This forces you to strengthen your balance on each leg separately.

Try to perform this stretch while moving as little as possible. One tip is to pick something in the distance and focus your eyes on it while you stand on one leg.

 

Core Exercises

Your core is the key to balance. A strong core allows you to keep your body in a stable position for long periods of time.

To test this out, try to balance on a platform of some sort. You’ll probably feel the burn in two areas: your core and your legs (more on legs in a bit).

You can do sit ups, crunches, and other ab exercises to burn your core into shape. That way, it will support your weight when you’re trying to hold still and balance.

 

Leg Exercises

Of course, you’ll also need to strengthen your legs to hold yourself up. The more stable your legs are, the more you’ll be able to balance.

One exercise that’s great for this is squats. Squats strengthen your leg muscles, and you have to balance if you want to do them with proper form.

You can also do the leg press or calf raises to strengthen different regions of the leg—whatever it takes to build each one for ultimate balance!

How to eat clean on a budget!

“Eating healthy is too expensive” – have you ever caught yourself saying this?

If you think about it, eating unhealthy food is actually a lot more expensive because it costs you energy, productivity, and more trips to the doctor.

Eating healthy, on the other hand, gives you the energy and confidence you need to accomplish your goals.

Our job is to make sure you’re as healthy as possible, so today we’re sharing three ways you can eat better, feel better, and save money!

Meal Prep For the Week

If you sat down and looked at how much you spend every week on breakfast, lunch, and dinner, would you be shocked?

When you buy your meals on-the-go, you don’t really know what ingredients go into each meal you buy.

Even self-proclaimed “healthy” meals are hiding all kinds of sugar, sodium, and saturated fats.

The only way to know exactly what you’re putting into your body is to cook your own meals.

Hit up the grocery store, cook your meals Sunday evening, and voila! You’ll have fresh, pre-packed lunch and/or dinner ready for the week.

You’ll be amazed by how much money you save, and how much better your body will feel!

Head for the Frozen Section

Frozen fruits and vegetables are highly underrated. In fact, frozen produce is actually picked in its freshest state and when it’s most in season.

(Psst, this is also when they’re most nutritious.)

Plus, having fruits and vegetables so easily on hand around the house is a huge time.

All you have to do is grab your bag of frozen goods and prepare them however you like. No chopping or peeling required.

Visit Your Local Farmers Market

When you shop at a farmers market, you’re getting produce that is in season, fresh, low cost, and free of pesticides and other harmful chemicals!

Unlike in supermarkets where fruits and vegetables are plucked off before they are ripe, which strips away the natural nutrients.

There are tons of ways to eat healthier on a budget, you just have to keep an open mind and get creative!

Benefits of drinking lemon water

When you go to a restaurant, do you pluck the lemon slice out of your water or leave it in to soak up the citrusy goodness?

If you’re in the former category, you may want to rethink that choice.

Turns out, lemon water actually has super healthy benefits for your body!

Who would’ve thought putting lemon in water is more than just a way to feel fancy?

Here’s 3 ways lemon water improves your health, and why you should make it part of your daily routine!

Lemon Water Supports Weight Loss

Putting lemon to your water is a great way to add some flavor if you’re not a fan of the plain water taste.

It’s also a great replacement for calorie laden, sugary drinks like juice or coffee. Cutting these drinks out and replacing them with lemon water will help you lose weight and feel more energized.

Plus, you’ll keep your metabolism up and running!

Aids Healthy Digestion

Drinking a nice warm glass of lemon water first thing in the morning will wake up your digestive tract and keep things moving smoothly.

What better way to start the day than by flushing out your toxins?

Helps Reduce Inflammation

If you’re experiencing joint pain, try incorporating lemon water into your daily diet.

Inflammation happens when there’s a buildup of uric acid around your joints. Drinking lemon water will help reduce these acid levels and relieve joint pain so you can keep those muscles moving!

Recipe: Pesto Zucchini Boats

I’ve got a hunch that you need some zucchini in your life.

Well, this week’s recipe has just the thing for you…and it includes some yummy pesto as well!

Throw in some basil, pecans, garlic, and lemon juice, and you’ve just made one flavorful (and healthy) side.

Our pesto zucchini boats are high in fiber and low in carbs, and they’re the perfect complement to any tasty dish. Plus, it’s pretty fun seeing little boats on your plate.

If you’re looking for a new take on veggies, this is your recipe! Let us know how tasty this was in the comments below!

Ingredients

  • 4 small organic zucchini
  • 1/4 of a cup of kalamata olives, seeded and chopped

For the Pesto…

  • 1/4 of a cup of raw pecans
  • 1 cup of fresh basil leaves
  • 2 cloves of garlic, chopped
  • 2 tablespoons of olive oil
  • 1/4 of a cup of nutritional yeast
  • 1 teaspoon of lemon juice
  • 1/2 of a teaspoon of sea salt

Instructions

  1. Preheat the oven to 450°F. Combine the pesto ingredients in a food processor until creamy.
  2. Trim the ends from the zucchinis, and slice them in half the long way. Carefully score the flesh with short diagonal cuts.
  3. Heat a grill pan over medium-high heat. Brush a little olive oil on the flat side of each zucchini, and place the flat side down on the hot pan. Cook them until the flat side is browned and the zucchini is starting to soften (about 4 minutes). Transfer the zucchini to a baking pan.
  4. Spread a tablespoon of pesto on each zucchini slice, and sprinkle with the olives. Place them in the preheated oven for 8-12 minutes (or until tender).

Nutritional Facts

Servings: 1

Calories: 152

Fat: 10g

Sodium: 140mg

Carbohydrates: 11g

Fiber: 4g

Protein: 6g

Common Weight Loss Misconceptions

Everyone’s got that friend…

That one person that claims they discovered the “secret” to weight loss, muscle building, what-have-you. An example: they read something online about proteins, concocted their own protein shakes, and swear by its magical powers.

Maybe you’ve even heard those commercials that promise you can eat what you want and still lose weight…

Your health is not a one-fix situation. You have to put in the time to do the research to find the workout plan and diet that work for you.

The Internet is full of countless misconceptions about fitness. However, if you can discern fact from fiction, your chances for success (and that sweet new bod) go through the roof!

Here are a few of the most common misconceptions about fitness to look out for.

“I need to hit the machines to gain muscle…”

That’s actually incorrect.

A lot of fitness machines challenge your muscles in unnatural (and unhealthy) ways. But you don’t want to just look good when you work out…you want to feel good when you
leave the gym!

It’s better to do exercises that use your body weight instead. Try buying some resistance bands—you can stand on them and do curls. Or, pump out some old fashioned push-ups, sit-ups, crunches, and burpees, especially if you don’t have access to a gym near you.

Want to try out a Fit Body Boot Camp workout? Click here to find a location near you!

 

“Running is the best way to lose weight…”

Running is one way to lose weight. It’s not always the best.

For some people, long-distance cardio is their thing. For most people, running on a consistent basis is a struggle (and a big mental hurdle). Plus, your legs can wear down over time, which of course is not good…

Good news: You actually burn more calories when you work harder for a shorter period of time.

It’s called high-intensity interval training (HIIT), and it’s what Fit Body Boot Camp specializes in. You push your body for 30-minutes and leave feeling like a champ (and still burning calories!)

Oh, and don’t worry about missing any cardio. HIIT workouts elevate your heart rate, so you’ll still keep that heart of yours healthy and functioning.

 

“Calorie counting is my ticket to weight loss…”

Not necessarily…

Calories only tell part of the story. You want to keep a closer eye on your macros

Keep this ratio in mind: 30/30/40.

What does that mean? Your diet should consist of 30% carbs / 30% fats / 40% proteins. You can go even deeper, too. For instance, you’ll want to stay away from trans fats and bad carbs. Stick with those good carbs and unsaturated fats!

This also means that you don’t need to starve yourself to get fit. That’s an unsafe way to cut weight, and you’ll eventually gain it all back again.

It’s all about the quality of the calories you consume. If you eat healthy foods, you’ll get in shape, even if you eat a few more calories than you’d like.

Motivation Monday – You Are Greater Then Your Doubts!

Let’s talk about the rugged journey that is weight loss, and why there’s no reason to fear it.

How to Battle Self-Doubts IN the Gym

Meet Ari.

Ari hates the gym. Like, HATES it.

But what she hates the most is the way she feels while she’s there.

“Everybody is staring at me!”

“I look so stupid right now.”

“Everyone else can do so much more than I can.”

That judging voice inside of Ari’s head should be long gone by now. But all of Ari’s self-doubts and insecurities over the years gave that voice a megaphone and a platform…

But Ari’s already in the gym. She’s working out and working hard. She’s doing everything right!

How can she squash that annoying voice that won’t leave her alone?

Remember this: Your journey is your journey.

You are entitled to go at your pace. Not everyone else’s. What works for them might not work for you.

When you hear those negative thoughts coming, reframe them into affirming beliefs.

“Hey, I’m about to look amazing!”

“I trust my progress! It will come as long as I work hard and eat right.”

You’re in the gym. You’re already doing more than most people. Believe in yourself and finish strong—you’ll feel amazing when you do.

Recipe: Teriyaki Meatballs

Meatballs…mmm. Makes you hungry just saying it.

Now what if you took some juicy meatballs and slathered them in rich teriyaki sauce? That sounds like heaven on a plate to me.

You actually can enjoy that little slice of heaven yourself with today’s recipe!

Just whip up some low-sugar teriyaki sauce and you have the perfect healthy coating for some delicious meatballs. Eat them as either a filling snack or a low-calorie meal.

Ready to treat your tastebuds to some amazing food?

Ingredients

  • 1 tablespoon of garlic, minced
  • 2 tablespoons of ginger, minced
  • 1/4 of a cup of scallions, minced (plus more for garnish)
  • 1 lb. of ground beef
  • 1 teaspoon of sea salt
  • 1 tablespoon of toasted sesame oil
  • 3 tablespoons of coconut aminos
  • 1 tablespoon of raw honey (or liquid stevia)
  • 1 tablespoon of white wine vinegar
  • 1/2 of a teaspoon of arrowroot starch
  • 3 tablespoons of water
  • 1 tablespoon of sesame seeds

 

Instructions

  1. Combine the garlic, ginger, and scallions in a food processor. Pulse until they’re well-combined and finely minced.
  2. Transfer the garlic mixture to a large bowl and add in the ground beef and sea salt. Use your hands to mix them in until well-combined. Form the mixture into 20 meatballs, about an inch in diameter.
  3. Place a large skillet over medium-high heat and add in the sesame oil. Add the meatballs and cook until browned on all sides and cooked through, shaking often. Remove the meatballs and set them aside on a plate.
  4. Add the coconut aminos, honey, and vinegar to the skillet. In a small bowl, whisk the arrowroot starch and water together until fully dissolved. Add this solution to the skillet, then mix and simmer until the mixture has thickened (about 2 minutes). Return the meatballs to the skillet and cover them in the sauce. Serve immediately. Garnish with scallions and sesame seeds.

 

Nutritional Facts

Servings: 1

Calories: 319

Fat: 6g

Carbohydrates: 12g

Sugar: 7g

Sodium: 451mg

Fiber: 4g

Protein: 56g