Thanksgiving Tips to Stay Fit and Trim Fitness Premier 24/7 Clubs are not just “gyms”. They are fitness clubs that focus on each individual client - helping each member set personally tailored, achievable goals for fitness, weight loss and health. With Thanksgiving just around the corner, Fitness Premier wants to help individuals enjoy the bounty of the holiday while keeping their health in balance - using their ongoing P.R.O.M.I.S.E. P - Prepare for change If over-indulgence is inevitably going to ... Read More
You know that fall feeling? Even on warm days there's a feeling that the air is a little bit brittle and things are crackly. It brings to mind hearty meals and warm kitchens. So, basically, food that would potentially bust your nutrition goals in a heartbeat. Good news! You can get some of that comfort without putting your fitness goals into hibernation mode for the winter. Below is a recipe for a stick to your ribs pasta dish that won't ... Read More
We want breakfast all day, every day. Is there a more perfect protein than the egg?! Maybe. But as it's versatile, delicious, and inexpensive; this kitchen staple has it going on. Click on the skillet below to check out a list of breakfast recipes originally compiled by Self Magazine and dare to be amazed on how you can eat breakfast foods all day without boredom AND while knocking those nutrition goals out of the park. Enjoy! [caption id="attachment_525" align="alignnone" width="300"] ... Read More
Welcome fall! We are so happy you're here. No need to deprive yourself of the smells and tastes of fall when you can whip up this amazing pumpkin spice protein shake. Add a shot of espresso if you need a little caffeine boost! 1 Scoop dotFIT vanilla lean MR 1 Cup Unsweetened Almond Milk 1/2 Cup Canned Pumpkin Puree Dash of Cinnamon and Nutmeg to taste Blend with ice and enjoy!
It hurts so good. Foam rolling is like having a personal massage therapist at home—for free. But if you’ve never used a foam roller before, it might seem more like a torture device than a useful recovery tool.Here's why it's worth it, though: Working out hard creates slight tears in your muscles, explains Stephanie Shane, D.P.T., a physical therapist in New York City. As the muscle heals and becomes stronger, adhesions—commonly known as knots—sometimes form between your muscle and your fascia (the layer ... Read More
Fall is creeping in so it's time to bust out the CrockPot! Obviously tacos are a must all year round. This recipe just happens to make it super easy to pop it in the slow cooker and forget about it until you get home from shuttling your kids to school and practice and beyond. [caption id="attachment_505" align="aligncenter" width="437"] Recipe originally posted by Erin Clarke at Well Plated.[/caption] Slow Cooker Taco Casserole Easy Slow Cooker Taco Casserole – Layers of tortillas, cheese, beans, ... Read More
These chicken nuggets are really good, but they’re a bit unconventional. Never fear! They still provide the crunchy exterior with a delicious chicken interior that is completely devoid of dryness. They’re baked after being coated with cooked quinoa instead of breadcrumbs which gives them a healthy protein-packed makeover. They’re so yummy you may never want to have the traditional breadcrumb chicken nuggets again! Prep time: 15 Minutes Cook time: 15 Minutes Ingredients 3-4 boneless skinless chicken breasts, cut into 2-inch ... Read More
MIKE VASILIEVAS, MANHATTAN FITNESS MANAGER 1. Don't forget about your back: Everyone focuses on doing sit-ups and other core work to get the six-pack; but your lower back and butt are just as important for your core strength! Start incorporating exercises that also serve those muscle areas and you will see faster results. Also, your six pack isn't going to emerge if you don't remove the layer of fat that is obscuring it. But that's a post for another day! ... Read More
The Best Foods for a Healthy Gut By Anisha Jhaveri | May 22, 2017 The bacteria living in your belly has a powerful impact on your health. Feel your best by eating more probiotics and prebiotics. healthy gut. Gut bacteria might not be the sexiest topic, but it’s getting a lot of attention in the health world. And for good reason: A growing body of research shows your gut microbiome (the scientific name for the trillions of microorganisms living in ... Read More
8 Benefits of High-Intensity Interval Training (HIIT) And why it needs to be part of your regular workout routine By Charlotte Hilton Andersen High-intensity interval training (HIIT) describes any workout that alternates between intense bursts of activity and fixed periods of less-intense activity or even complete rest. For example, a good starter workout is running as fast as you can for 1 minute and then walking for 2 minutes. Repeat that 3-minute interval five times for a 15-minute, fat-blasting workout. It sounds ... Read More
TARA JUZESZYN, BEECHER FITNESS MANAGER Eat Small & Drink Big! Eat 4- 6 small meals per day to boost metabolism, reduce the likelihood of excess food being stored as fat, and to feel full throughout the day. To avoid stifling your metabolism, do NOT let your calories for the day drop below 1000. Reducing daily calorie intake to 1200 to 1500 depending on your lifestyle combined with healthy exercise and smart food choices is sufficient to lose weight in a healthy ... Read More
Cleanses – Do They Really Help? By Gay Riley, MS, RD, CCN Cleanses have recently become popular as a means to improve health and energy, rejuvenate the body, lose weight and slow aging. According to Spins research, between October 2008 and October 2009 Americans spent more than $100 million dollars on cleansing and detox products in an effort to lose weight, gain energy and purify themselves of harmful toxins. Unfortunately, scientific evidence showing any health benefits of cleansing has yet ... Read More
MIKE ORWIG, MANTENO FITNESS MANAGER #BOOM 1. Combine strength days with cardio days. Simple equation: the more muscle you get working, the more it will challenge your heart and your cardiovascular system. Instead of doing separate workouts for strength and cardio, try to weave them together doing more metabolic workouts 3-4x per week. Do supersets (which are two exercises immediately following each other) with little to no rest instead of one exercise and resting for 1 minute. 2. Reduce amount ... Read More
Italian Burritos (Serves 8) INGREDIENTS 1 lb. 93% lean ground turkey, raw 1 cup Aldi SimplyNature Marinara ¼ cup reduced-fat parmesan cheese ½ cup fat-free Mozzarella Cheese ½ to 1 tsp garlic powder 8 Ole Xtreme Wellness Whole Wheat Tortillas DIRECTIONS 1. Preheat the oven to 375. 2. Cook ground turkey in a large skillet until no longer pink and drain. 3. Return to pan and add remaining ingredients. Simmer on low for a couple minutes to melt cheese. 4. ... Read More
Zucchini Spaghetti with Turkey-Spinach Meatballs (Serves 5) INGREDIENTS 1 lb. 93% lean ground turkey, raw 3-4 zucchini 1/3 cup chopped yellow onion 2 cloves garlic, minced 1 bag of fresh spinach, coarsley chopped 2 eggs2 12oz tomato basil sauce (hold till end of directions) DIRECTIONS 1. Spiral 3-4 zucchini. Steam for 8-10 minutes until desired softness. Set aside. 2. Mix remaining ingredients evenly in a bowl with your hands. 3. Form meatballs to fit in cup of your hand. Bate at 375 for 25 ... Read More
Holidays are almost over, but those cookies will hang on if you let them. Work 'em off!