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One Should Eat To Live, Not Live To Eat...-Thomas Edison
Today’s mid-afternoon post includes some tasty additions to yesterday’s post consisting of the beginning of our Fitness Mastermind’s Favorite Fit Recipes! Like we said yesterday, we STRONGLY encourage you to “comment” with any additions, moderations to the meals, and/or questions concerning the recipes! Just because something looks&sounds good, doesn’t mean it tastes good! Fill us in on some of your favorites! Top 3 Nutrition Quotes YOU Submitted (THANKS!): ·"Veggies are a must on a diet. I suggest carrot cake, zucchini bread, & pumpkin pie."–J.Davis ·“The doctor of the future will no longer treat the human frame with drugs, but rather will cure and prevent disease with nutrition.” -Thomas Edison ·“Whether you think you can, or you think you can’t, you are probably right.”– Henry Ford We’ll go ahead & dive right in! Here are our top recipes for today. Enjoy! Fitness Mastermind’s Favorite Fit Recipes: ·April 6 Recipes-Content: o Quick Chicken & Veggie Bowl o Garden Salad With Citrus Vinaigrette o Blueberry Orange Parfaits Quick Chicken & Veggie Bowl This recipe serves up a refreshing new twist on chicken. Delicious veggies and chunks of tender chicken are coated in a savory sauce, and served over wild rice. It works great as a weekday meal, since it only takes about 20 minutes to make. Servings: 6 Here's what you need: ·2 cups wild rice, cooked ·1 Tablespoon sesame oil ·1 sweet potato, halved and thinly sliced ·1/2 cup red onion, thinly sliced ·1 cup mushroom, sliced ·1 Tablespoon ginger root, minced ·3 cloves garlic, minced ·2 Tablespoons mirin (rice cooking wine) ·2 Tablespoons soy sauce ·1 Tablespoon toasted sesame oil ·1 teaspoon corn starch ·1/2 teaspoon crushed red pepper ·2 cups green beans, chopped ·4 cups chicken breast, cooked and cubed Cooking Instructions: 1. In a large saucepan place the sesame oil over medium heat 2. Add the sweet potato, onion, mushroom, ginger and garlic 3. Sauté for 5 minutes 4. In a small bowl combine the mirin, soy sauce, toasted sesame oil, cornstarch and red pepper 5. Set aside 6. Add the green beans and chicken into the pan and continue to cook for 2 minutes 7. Pour the soy sauce mixture in and mix until fully incorporated 8. Cook for another 3 minutes 9. Serve over wild rice Number of Servings: 1 serving equals… Calories 299 kcals Fiber 2 g Fat 8g Protein 33g Carbohydrates 23 g Sodium 171mg Saturated Fat 2 g Garden Salad With Citrus Vinaigrette This salad holds well, so it is a fine side to bring to a cookout or pack with a lunch. Yield: 4 servings (serving size= 1cup) Here's what you need: Ingredients ·Vinaigrette: o 3 tablespoons fresh orange juice o 1 ½ tablespoons fresh lime juice o 2 ½ teaspoons extra-virgin olive oil o 2 teaspoons honey o 1 teaspoon red wine vinegar o ¼ teaspoon salt o 1/8 teaspoon freshly ground black pepper ·Salad: o 1 ½ cups (1 x ¼ -inch) julienne-cut zucchini o 1 ½ cups (1 x ¼ -inch) julienne-cut yellow squash o 1 cup fresh corn kernels (about 2 ears) o 2 tablespoons finely chopped red onion o 1 tablespoon finely chopped fresh flat-leaf parsley o 1 tablespoon finely chopped fresh basil Preparation Instructions 1. To preparevinaigrette: a. combine the first 7 ingredients, stirring with a whisk 2. To preparesalad: a.Combine zucchini and remaining ingredients in a large bowl b. Add vinaigrette; toss well c.Cover and chill Yield: 4 servings (serving size= 1cup) Calories 101 kcals Fiber 3.6 g Fat 3.4 g Protein 2.6g Carbohydrates 17.4 g Sodium 154mg Saturated Fat 0.5 g Cholesterol 0.0 mg Calcium 30mg Iron 0.8 mg Blueberry Orange Parfaits This snack comes together in a few minutes if you purchase orange sections from the refrigerated part of the produce section. To make ahead, prepare parfaits and refrigerate, covered, for up to four hours; sprinkle with wheat germ just before serving. Place in a small jar with lid for easy transport and storage. Yield: 4 servings (serving size= 1parfait) Here's what you need: Ingredients ·1 ½ tablespoons Demerara or turbinado sugar ·½ teaspoon grated orange rind ·2x (7-ounce) containers reduced-fat plain Greek-style yogurt ·2x cups of fresh blueberries ·2x cups orange sections (about 2 large) ·¼ cup wheat germ Preparation 1. Combine first 3 ingredients in a small bowl, stirring until blended 2. Spoon ¼ cup blueberries into each of 4 tall glasses 3. Spoon about 2 ½ tablespoons yogurt mixture over blueberries in each glass 4. Add ¼ cup orange to each serving 5. Repeat layers with remaining blueberries, yogurt mixture, and orange 6. Sprinkle 1 tablespoon wheat germ over each serving 7. Serve immediately Nutritional Information Calories 186 kcals Fiber 4.2 g Fat 3 g Protein 11.8 g Carbohydrates 31.9 g Sodium 34 mg Saturated Fat 1.6 g Cholesterol 5 mg Calcium 125 mg Iron 1 mg There’s three more great fit & healthy recipes to help get you started in providing variety and tastiness in your meal planning! Give them a try and please do let us know what you think! We look forward to hearing from you. Again, we welcome your additions, moderations, as well as questions concerning the recipes. We will add your recipes posted/commented to our list via theFit in the RockBlog as well (upon your approval of course). Also be sure to let Fitness Mastermind know if you need assistance from a Professional in determining your exact nutritional needs, as well as how to provide tasty variety in your meal planning while ensuring adequate caloric requirements are being met. Until Next Time! Keep it fit, Fitness Mastermind, LLC
Economy Down,Your Waistline Up! Don't Just Tighten Spending...
Okay, so although today’s weblog is brief, I believe the point of today’s blog&number/data will be clear immediately. As a Fit Pro/Personal Trainer you can almost guarantee that regardless of who is in office, how the economy is doing, or what new “health initiatives” are out there-we’re going to run across some of the same troubles, complications, and financial roadblocks with potential as well as current clients. One of the most prevalent cases I see as a Fit Pro? People overlooking the pros/cons of overlooking their current fitness, until their healthcare has caused their health & fitness to become a desperate need as opposed to a want. What do I mean by “want VS. need?” Read on. With the economy how it currently is, people have rightfully so began living very frugally. Regardless of what “class” you fall into, with the current financial climate as well as contradicting predictions on where we will all stand in the coming years, everyone has begun analyzing each aspect of their living, breathing life & trying to determine where we can cut, save, pay less, & make more. There are particular aspects of our lives that we accept as a “necessity,” and just plan on having to pay for those as they occur. Be it a utility bill, gas to get to work, groceries, and healthcare. But look at those listed & notice the flaw: ·Utility Bill: o Immediate Measures: § We begin making sure we turn off lights when we leave the room § We begin using energy efficient appliances, light bulbs, etc. § We begin looking more closely at thermostat monitoring. o Preventative Measures: § We begin shopping around for a better rate with a different utility company. You have likely noticed the plethora of “energy companies” calling & emailing & promising to save you $$$. They’re simply trying to solve an issue they see becoming bigger by the day. § We begin looking at solar-technology for home, etc. ·Gasoline for Car to get to work: o Immediate Measure: § We begin cutting out longer family trips § We begin carpooling with co-workers and friends to split the costs. o Preventative Measure: § We begin looking at trading in our vehicles for more gas worthy cars, even electric cars (not me!). ·Groceries: o Immediate Measures: § We eliminate family nights out at restaurants etc. § We start eating “less healthy” foods because it is clear-Healthier food cost more than unhealthy processed foods. o Preventative Measures: § We start buying off-brand foods and cooking more large portion meals of which are less $$$ if bought in bulk. § We begin searching the coupons, looking for the biggest deals because the battling grocery stores have to compete after all. ·Healthcare: o Immediate Measures: § We search & call around for the best rates, regardless of coverage. § We begin eliminating particular aspects of the insurance. We keep the medical, but eliminate the vision because “everyone in our family has perfect vision.” § We take the smallest deductable because it gives us the lowest monthly payment. o Preventative Measures: § (image-NO clue) You see the problem here? With the economy the way it is, we are all living with a tighter budget and a closer watch over each dollar we have. But upon analyzing our budgets & watching our buck, we take “immediate measures” on every aspect of our being, but fail to take “preventative measures” on the aspect of our being that means the most, and quite frankly IS our being-OUR HEALTH! What is a “Preventative Measure?” According toAnswers.Com:It's when there is something you're trying to stop (prevent) from happening, so you take a preventive measure (do something) to stop the thing you think might happen. QUICK FACT:Did you know recent studies have found that the United States could save about $76.6 billion on healthcare if everyone in the United States would spend time exercising? How’s that for fixing the deficit! According to CMS Annual Statistics, adults 30-65 years of age who don’t exercise regularly will pay an average of $2-4.5k MORE per year, than those healthy adults (30-65 years of age). That isn’t even considering the cost of healthcare alone, those numbers are simply out of pocket medical bills paid (co-pay etc.) by those healthy versus unhealthy! Further studies are warranted to get more exact data obviously, but a recent study performed at Macmillan University showed the clear data comparisons that really clarify the difference: ·Average Out-Of-Pocket Medical Expenses Annually: o Unhealthy Adult 30-65 yrs old: $6,800.00 o Healthy Adult 30-65 yrs old: $2,400.00 o Difference of $4,400.00 annually Consider this, assuming the accuracy of the above, you can save $4,400.00 annually by simply exercising and being more healthy. SOOOO, wouldn’t exercising and being/becoming healthier suffice as a “preventative measure” we discussed above, in terms of healthcare costs? Not even mentioning or considering the additional benefits, simply viewing the financial aspect of the decision, isn’t the choice clear? As I ranted in the beginning of this post, we tighten our spending and begin cutting costs where we can-simply to survive during these crazy economic times. We look for every chance we have to use “immediate measures” to save here and there, and change particular aspects of our everyday life to create sustainable “preventative measures.” If the average Out-Of-Pocket medical expenses for an unhealthy adult (30-65 yrs old) is approximately $6,800.00 annually, ·Average annual Boot Camp membership: $1,200.00 ·Average Personal Training Costs annually (2x/week): $4,800.00 ·Average Gym Membership annually: $1,500.00 ·Obviously you don’t need a trainer, a boot camp, or even a gym membership to start exercising & get fit…annual cost: $0.00 So don’t cut the cost/avoid the cost of your fitness via trainer, boot camp, and/or gym membership. You may save yourself a couple thousand annually (if that), but in the long run you’re losing $4,400.00 more!If not for your own health and well-being, your desire to look & feel better, or even just having a stress-relieving appointment a few times a week…Start getting fit & exercise today simply to save yourself some dough (see the YouTube Video To The Left)!Take-Home Message?It’s simple, Step By Step Playback:1. Start exercising2. Get Healthy & Fit3. Save an Average Of $4,400.00 annually on Healthcare Out-Of-Pocket Expenses4. (if you do) Spend Roughly $2,000.00 on Fitness Training5. Net Savings of $2,400.00 annually.Until Next Time!Keep it Fit,Fitness Mastermind, LLC
"What Are You Really INVESTING In?"
Most of us Fitness Professionals have been thinking it for a while, and most of the general public have asked themselves it once or twice in the past, but how do you know if the “Personal Trainer” you’re considering hiring is a quack or is the real deal? I just finished meeting with a new intern, and believe it or not it was truly eye-opening and confirmed my thoughts concerning this topic. You see, there is no governing body that regulates fitness and/or Personal Training in most states, including Texas. Therefore, “Joe Blow” can walk straight off the streets with a cigarette in his mouth and decide “hey, I’m going to be a personal trainer now.” Even if he/she knows absolutely nothing about the human anatomy, physiology, biomechanics of movement, or body systems and how they function. Sad isn’t it? There are even some organizations that after having a client/participant participate in their program and have success for a while, they will allow them to go through “certification” processes, and then become a “trainer through them. Some of these “trainers” even go to the next step to open up a franchise of these companies and “manage” a fitness training studio/arena. So this person who used to be the “Joe Blow” regular Dave, is now in charge of getting you fit and in a safe way? It’s no wonder these types of places have injury after injury teaching people to do exercises “their way” (AKA-The wrong way). This is especially sad for those Fitness Professionals such as myself and our family of Fit Pro’s at Fitness Mastermind, that have put many hard-earned years into obtaining a Nationally recognized degree in Exercise Physiology/Dietetics, as well as Nationally recognized and NCCA accredited certifications. So essentially, all of the hard work we put into becoming a “Fitness Professional” can be thrown away in an instant, that instant being when the “Joe Blows” out there decide to call themselves a “trainer.” Not only do you have to consider the results that someone can produce when they have no clue what they’re doing because they have no education or Nationally accredited approval for being such, but also you MUST consider the chance of injury and complications that may arise from “Joe Blow” with no education or certification, as opposed to a true Fitness Professional. After meeting with our new intern earlier and hearing her take on it, the particular metaphor she used said it more clearly than ever: “If I am a student today, but tomorrow I decided I’m going to be a lawyer, would you hire me as your lawyer?” The answer is clearly NO! Just because she watched a few Law&Order episodes or has been to court a few times, doesn’t mean she is qualified to be my lawyer-right? So just because a trainer has watched a few workout DVDs or been to the gym and lost a few pounds, doesn’t truly mean they know how to develop a safe, sound, and results-driven training program for you-right? This is where the difference in “personal trainer” and “Fitness Professional” come into play. A Fitness Professional/Personal Trainerusedto be somebody who had education and Nationally recognized certification(s) in the health & fitness world, kept themselves Professional and respectable at all times, and treated you as priority #1 at all times-but especially during the time of your sessions. Now days, most trainers are some gym rat who might have a decent physique due to genetics or they actually do hit the gym a few times a week, and know nothing about the science of fitness training, and what it truly takes to sculpt your body the way you’re wanting them too. They use a cookie-cutter workout or “one size fits all,” and never spend any time doing any specifics on developing a tailored program for YOU. When talking to our new intern, we began discussing the plethora of “personal trainers” in the Austin and Round Rock areas. The fact is that as a Fitness Professional, you want to do the respectable thing and never “bash” or “down” other trainers; However, it is widely known but never discussed in the fact that 90% of the “trainers” you’re seeing on the internet or one of those million flyers and ads you see each month, haven’t the slightest clue how to develop a custom-tailored program in accordance with YOUR body’s make-up, YOUR body’s physiology, YOUR body period. Obviously as Fitness Professionals, we are super appreciative of those “personal trainers” contributing to the movement and trying to help America beat this obesity epidemic. But at what cost? We are all about promoting health & fitness, by any means possible. But what are these trainers really promoting? Themselves and their monthly income? Because it sure doesn’t seem to be safe practices by experiencedProfessionals. Next time you’re considering working with a trainer or Fitness Professional, don’t be afraid to ask them about their qualifications. Trust me as a Fitness Professional, if you’re offended because somebody asked you-you should be. Me personally, I take it as a compliment and would happily serve it up on a silver platter (hence the photo to the right ;). This simply means that this client wants to make sure they’re not working with some “run of the mill” trainer, and they are serious about getting results and therefore are willing to put forth whatever it is going to take. Ask them how long they’ve been in the fitness industry. Ask them where they’ve worked before. Ask them what type(s) of clients they typically work with.How do you know what credentials are actually credible? Don’t be afraid to research their credentials. Google them even! If their credentials say they have a degree in Exercise Science or Exercise Physiology, research the University they have listed. If they have a certification listed, contact that certifying agency to verify they are in fact, certified through them. Don’t know if the agency they’re certified through is good or bad? Ask about NCCA Accreditation. Here are a the “big 4” to look for, where if they have an updated certification through these agencies and you have verified this, you can 9 times out of 10 generally know that they are at least knowledgeable, maybe not experienced, but knowledgeable. “The Big 4:” ·American Council On Exercise(ACE) ·American College of Sports Medicine(ACSM) ·National Strength & Conditioning Association(NSCA) ·National Academy of Sports Medicine(NASM) Aside from asking the potential trainer to present their credentials, you’re wide open to ask them whatever it is you want to know, and don’t be afraid to ask for proof. It is your dollar going towards their services, and therefore you should be able to ensure that your dollar goes towards something profitable. You wouldn’t invest a % of your paycheck into a stock that is already dead would you? No. You want to invest in something that has potential to yield a positive result, where you can ensure success. Bottom line: Invest in a Fitness Professional, not a “personal trainer.” Until next time... Keep it Fit!