Nothing better then a warm cup on a crisp, "chili" autumn night Adding extra-lean turkey as your source of protein as opposed to ground beef is a heart healthier choice; low-sodium vegetable broth is another great alternative to eat cleaner, by reducing sodium intake! READ MORE & Enjoy!
Read MoreSwitch out the sugar laden holiday classic for this healthier version!
Read MoreWe can all agree that walking around your neighborhood on Halloween night “trick-or treating” for candy with your kids/friends is a great way to get some cardio in. But if you want to get more creative for the Halloween season, this pumpkin workout is a great total body circuit for you and your friends to try. Invite people over and tell them all they need to bring is their own pumpkin. Complete 20 reps for each exercise and try to do at least three rounds of this workout.
Read MoreWhen you think of Halloween, what comes to mind…? Is it trick-or-treating for candy with your kids? Is it throwing costume parties for your friends? Is it telling ghost stories around the campfire? Is it carving pumpkins? Is it all of the above? These Halloween recipes are sure to delight! Halloween is a time for superstition, entertainment, and fun! It is such a popular holiday for families around the United States, which makes it an ideal time to celebrate; and what better way to do this than to host a party for your closest friends. Before you go out trick-or-treating with your kiddos, invite your friends over for a costume party of your own to celebrate this spooky time of year. Keep in mind not all parties have to serve unhealthy foods in order for your guests to be impressed. These healthy Halloween food and drink ideas are great way to “treat” the company you will be having over at your house.
Read MoreNothing better then a warm cup on a crisp, "chili" autumn night Adding extra-lean turkey as your source of protein as opposed to ground beef is a heart healthier choice; low-sodium vegetable broth is another great alternative to eat cleaner, by reducing sodium intake! READ MORE & Enjoy! What you need: 1 large sweet potato 1lb extra lean ground turkey 1 red bell pepper 1 onion 1/2 cup celery 1/2 cup carrots 1 can diced tomatoes 1 can tomato sauce 2 cups low sodium vegetable broth 1 can red kidney beans Spices - chili powder, curry, coriander, cumin, salt, pepper, paprika, onion/garlic powder 1.) Sautée the onions, garlic and ground turkey in a skillet 2.) Chop up all the vegetables and toss into the crockpot. 3.) Add tomato sauce, vegetable broth, and turkey mixture to the slow cooker. 4.) Cook on high for 4 hours or low for 6 hours. 5.) Add the red kidney beans with 1 hour left to cook. 6.) PRESTO!
Read MoreOne of the best muscle building back exercises is the renegade row. The renegade row builds serious abdominal and upper-body strength that will particularly develop the core. For these variations, all you need is a pair of dumbells and sliders. 1. How to perform the Renegade Row Go into plank position, place hands on the dumbells. Keep your core tight and belly button drawn in. Begin to pick up the dumbell and row right and row left. Complete equal reps on each side. If the exercise is too difficult try moving the feet further apart when performing the row. You can bring them closer together as you gain strength. If you're just starting out and struggling with this movement try beginning with the plank exercise first - a similar isometric ab exercise. You can then progress to the renegade row using bodyweight only.
Read MoreTwo similar trends that have grown exponentially over time is children's access, addiction, and reliability to staying indoors with technology, and their resistance, opposition, and dislike towards going outside for physical activity. Most young kids nowadays are not being challenged physically to maintain their health; most choose to play video games, or choose to watch television, etc. as opposed to going and playing outdoors. I was born in1994. I am 23 years old, and although I am considered young, when I was even YOUNGER, around the age of 8 or 9, I chose to go outside and play kickball in the streets with my childhood friends instead of watching Spongebob on TV; I chose to learn how to ride a bike from my parents instead of choosing how to play MarioKart on Nintendo 64; I chose to try out for sports (i.e., soccer) instead of sleeping in till noon wasting the day away. All of these active choices came from how my parents brought me up, which will be my pitch to the parents of the generations of kids younger than me. I have seen so many adolescent children attached to iPads, smartphones, computers, laptops, the television, Snap Chat, Instagram, Facebook, etc. I have witnessed so little communication between children and their families at restaurants and friends with other friends at hangouts because everyone is glued to their phones! Parents! Take the technological devices away for a few hours each day. Do not make is seem as a punishment, but rather as a reward. For example, maybe say to them, “if you go outside and play some basketball with the other kids in the neighborhood, I will let you play your game tonight before we eat dinner as a family.” Another example would be to stress the importance of family time. Make an effort to dedicate a part of the week to doing something active as a FAMILY, such as taking the dog for a walk in the neighborhood every Sunday. If traveling on vacation, leave the iPhones and iPads in the hotel room. Go outside, rent some bikes, or hike a trail/mountain with your kids; take your kiddos to the swimming pool and let them swim laps or have fun, competitive races with one another; bring footballs to throw and catch, soccer balls to kick, or tennis rackets to swing. Come prepared to keep your kids active! Do not be lazy and succumb to the norm of letting your kids “chill” in the hotel room all day this summer playing video games. Our children learn from the actions we set in front of them. If we lead by example and guide our children in the right direction of living a healthy, active lifestyle, they will most likely keep those same values as they grow older. By making the switch from keeping our children inside to freeing them to the great outdoors, this will help them grow strong muscles and bones, maintain a healthy weight, discover the world around them, and most likely help build their confidence! Like what you see here, subscribe to our blog or follow us on social media! @OnelifeFitness #OnelifeFitLIfe
Read MoreIt’s easy to find an excuse not to workout while you and your family or friends travel and plan a vacation to an extravagant, relaxing getaway resort. It’s also easy to fall out of your habitual exercise regime since you typically won’t have access to much of the equipment you see in your normal, everyday gym. Vacations are exactly what the word means: VACATION! It is important to take time to relax and enjoy off time with your loved ones. You do not need to work out every single day; you also do not need to eat healthy every single day. As a personal trainer and fitness professional, I am telling you it’s okay to have fun and relax for a few of the days you are out of town, because life is too short to stress out about eating right and working out all the time. However, it is also important to consider planning a workout for the other half of your stay while you are out of town. That way when you do come back to REALITY, the transition of getting back into your routine won’t be as difficult since you didn’t fall too far off the bandwagon. The types of exercises I recommend you doing while you are away from your safe zone (aka, your gym) are variations of BODY WEIGHT exercises. You do not need any equipment, just yourself, which makes working out super simple and easy. I’m sure when it comes to planning a workout while you are away, the brain becomes a little foggy and it becomes difficult to think of dissimilar exercises to do other than squats and pushups. Yet, you’d be surprised how many more workouts you can get accomplished by just having yourself as the modality. I am hear to build insight and help you get creative with your workouts while you are away so that you do not have to yield to just doing the most common/straightforward body weight exercises (i.e., squats and pushups). 1. CORE / ABS - When targeting your core, planks and sit-ups are great options for strengthening this region. But let’s get more creative. Throw in some side planks, add a hip-dip to those side planks, or rotate from your left your ride side. And lets add some flavor to standard sit-ups… try v-ups, bicycle crunches, or russian twists instead! 2. UPPER BODY - Now on to our upper body: the push-up. There are many alternative ways to “push-up” and work out our chest. Some of these exercises include: T-pushups (which involve additional rotation and activation of the abdominal muscles), diamond push-ups (which target more of our triceps), and plyometric push-ups or burpees (which will help to add a little bit of cardio to get our heart rates elevated). 3. SQUATS - Lastly is lower body exercises, or the squat. One of my favorite workouts to complete is pairing a dynamic move with a static move. For example, pairing a squat jump with a squat hold. This combination will certainly burn out your quad muscles while simultaneously elevating your heart rate and making you sweat. Tired of squats? Add some jump lunges to your routine, or some side lunges! Want to target your glute muscles? Hop on the floor and try double or single leg hip/glute raises. And if you are more of an advanced client, try to attempt a single-leg pistol squat for more of a proprioceptive/balancing challenge. Don’t be afraid to get creative on your vacation! Try changing some of those standard exercises into more complicated, but doable ones for a fun twist! - - Like what you see here, subscribe to our blog or follow us on social media! @OnelifeFitness #OnelifeFitLife Topics: Articles, Sports Training
Read MoreCauliflower biscuits? Ew, gross!Just give me a regular, carb-loaded, buttery biscuit! Did you think the same thing when you read the title of this blog? Don’t rule out this white, nutrient-dense vegetable just yet! It has multiple benefits in bettering our overall health include fighting cancer, boosting heart/brain health, detoxification and anti-inflammatory properties. Not to mention being loaded with multiple vitamins and minerals. Cauliflower is a great alternative to consider when you are trying to lower your carbohydrate or calorie intake. Carbohydrates can have two important purposes: they may either be used for immediate energy or they may be stored in the liver and muscle as glycogen. If we are saturating our bodies primarily with carbs, or consuming more calories than we burn off, this means that the glycogen in our liver will be converted and stored into fat for long-term use. Since carbs make up the bulk of the American diet (think pizza, pasta, bread), this could easily be used to explain the obesity epidemic across America. Lots of us are not only eating TOO MANY carbs (portion sizes anyone?), but we are also making TOO MANY unhealthy eating decisions when it comes to our carbohydrate choices. As some might know, carbohydrates can be high in calories; and excess carbohydrate consumption, or any excess macronutrient intake for that matter, can lead to progressive weight gain over time. So how can we help ourselves in finding ways to better our health and reach our goals? By making smarter food decisions! Cauliflower does contain carbs; BUT to keep it simple, these are GOOD carbohydrates we are consuming. Fruits, vegetable, legumes, whole grains, etc. are all examples of nutrient dense carbohydrate choices you should incorporate into your diet. We should all try to work on avoiding sugary, refined, and processed foods as our main sources of fuel from carbohydrates. So ditch those pop-tarts, ice cream, soda (yes even diet soda)... Lets look at an example. 100g of white rice packs 130 calories, 100g of cauliflower only has a mere 25 calories! Watching our calorie count as well as what types of foods we are putting into our bodies, can help with you reach your health and fitness goals. Cauliflower Rice has been all the rage lately but this cauliflower biscuit recipe is one of my all time favorites. The recipe is quite simple and is a courtesy of Cooking Light. Try it out the next time you're meal prepping or need to increase your healthy carb intake! Ingredients 1 cauliflower head, leaves removed 3 garlic cloves, minced 1/3 cup nonfat Greek yogurt 1/2 cup cheddar cheese, shredded 2 eggs 2 egg whites 1 teaspoon kosher salt 1/2 teaspoon black pepper Step 1: Make Mashed Cauliflower Preheat the oven to 400°F. Steam cauliflower for about 10-12 minutes or until very tender, then transfer to a food processor. Add minced garlic and pulse several times until smooth and creamy. Step 2: Mix Transfer mashed cauliflower into a large mixing bowl. Add in two whole eggs, cheddar cheese, Nonfat Greek yogurt, salt and pepper and mix together. In a separate bowl, beat egg whites until stiff. Then, slowly fold the egg whites into the cauliflower mixture. Step 3: Bake Coat a mini muffin pan with cooking spray of your choice. Then fill the cups to the top with the cauliflower mixture. Bake for 20-25 minutes, until golden brown. Makes: 24 small Biscuits. Serving size: 2 Biscuits CALORIES 51; FAT 2.5g (sat 1.3g, mono 0.8g, poly 0.2g); PROTEIN 4.4g; CARB 3.2g; FIBER 1.0g; CHOL 36mg; IRON 0.4mg; SODIUM 227.5mg; CALC 56mg
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