Shrimp scampi for healthy holiday meals

Holiday Meals: Shrimp Scampi

Healthy holiday meals

This recipe was put together by the Mayoclinic. The Holidays can be a tough time of the year when it comes to eating healthy. Though you may be trying to eat healthy, lose weight, get back in shape, etc. many others may not be. So, how do you have people over or go to other peoples holiday parties?! You are in luck! Eating healthy doesn’t mean you can’t still enjoy what you eat.  The adjustment in this recipe cuts out the extra  300+ Kcalories and 28g of fat. Share it with the host or make it yourself and bring it along. Have a great weekend and please let us know if the recipe is a hit! The recipe is as follows.

Shrimp scampi for healthy holiday meals

This picture is not the way your meal will look!

Serves 6 people:

Ingredients

8 ounces uncooked spaghetti
1 tablespoon olive oil
2 pounds large shrimp (prawns), peeled and deveined
1 tablespoon minced garlic
1/4 cup chopped shallots or green onions
2 tablespoons lemon juice
2 tablespoons brandy or sherry, optional
1/4 cup chopped parsley
1/4 teaspoon salt
Ground black pepper, to taste
4 tablespoons trans-free margarine

Directions

Fill a large pot 3/4 full with water and bring to a boil. Add the pasta and cook until al dente (tender), about 10 to 12 minutes, or according to package directions. Drain the pasta thoroughly.

While the pasta is cooking, heat the olive oil over medium heat in a large saucepan. Add the shrimp and cook for about 3 minutes. Turn the shrimp and cook until pink and opaque throughout, about 2 minutes longer. Transfer to a bowl and keep warm.

Add the garlic and shallots to the saucepan and cook until fragrant, about 10 seconds. Add the lemon juice, brandy or sherry if desired, parsley, salt and pepper. Remove the saucepan from the heat and add the margarine and cooked shrimp. Toss to coat with the sauce.

Divide the pasta among warmed individual bowls. Top each serving with shrimp sauce and serve immediately.

Nutritional analysis per serving

Calories 335 Sodium 405 mg
Total fat 8 g Total carbohydrate 30 g
Saturated fat 1 g Dietary fiber 2 g
Monounsaturated fat 4 g Protein 36 g
Cholesterol 233 mg

 

 

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Sick of starting over?

Every new year, the gyms and training studios are packed with new members! Many begin seeing results and as they start getting some where with their goal, something comes up! By the time March comes around most have given up. This is only until the following new year when statistically the same pattern occurs.

If you are finally getting somewhere, take it all the way! Your health is second to nothing. If you can’t workout for an hour workout for 45mins. If you can’t workout for 45mins go for 30mins. The right program can be tailored to you, no matter the time frame or the location (home, gym, office)! It just depends on you making the commitment to yourself!

By: Kirill Vaks
Fitness and exercise specialist
BA, CSCS, ACSM-cpt, NFPT-sns 

Suggested article:
* To write or not to write your goal…

 

 

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Training Aspects Personal Training and Sports Performance:

Training Aspects’  personal trainers and sports performance coaches want you to accomplish your goals. You, as the personal training client, are a reflection of our personal training and group training methods! We are here to help you accomplish all of your personal training goals!  Our main training focus are people looking to increase performance, lose weight , lose body fat and increase lean muscle. Whether you live in Cherry HillHaddonfield, Marlton, or any of the other surrounding areas we are here to help you Move, Look and feel as you’ve always desired…

Visit us:
Inside of the Flyers Training Center
601 Laurel Oak Rd.
Voorhees, NJ 08043

fitness and weight loss goals

To write or not to write goals.. that is the question

Weight Loss success, write or not to write…

Intro: fitness goal setting

fitness and weight loss goalsThe widely accepted study, “The Harvard Yale study of 1953”, of goal-setting is the backbone of many life coaches and motivational speakers strategy for success. Such as Zig Ziglar, Tony Robbins, etc. They have all quoted the study.  If you want to accomplish more, then you need to write down your goals.  The evidence for this inference has been based on a group of Harvard and Yale students.  The 3% who wrote their goals down were found to make ten times as much money as the rest of their group, when polled sometime later.

This study is quoted by sales coaches, life coaches, personal trainers, and pretty much anyone looking to aid their team, staff, and/or client(s) to success.  Except here’s the problem—it’s not true.   With the amount of times this study has been quoted by many trusted speakers and sources, it has rarely been searched for.  When it has, no one has been able to find any documented evidence of it.  What does this mean?

Just as each person learns differently, each person is motivated differently.

Training Aspects, Personal Trainer, Insulin, Insulin Sensitivity, Exercise and Insulin EffectsFor anyone who has taken advanced classes, the one consistent variable is the teacher.  If the teacher can communicate the subject matter to the different people in the class, then he or she is a great teacher.  The same stands with motivation.  Some people can motivate themselves; others need to have deadlines; then there are others still who need to think one day at a time.

The difference has to do with how much pressure a person can take.  In a prior article, we discussed the importance of setting yourself up for success.  Writing your goals down can be very effective, but it can also be self-destructive if you set unrealistic goals.

The fitness takeaway:

There is nothing wrong with writing down “I want to lose 20+lbs, lose 5% body fat, and increase lean muscle tissue.  It’s important to further define your goal!  If it took you 10 years to get the way you are, is it realistic, or more importantly healthy to become something else in 6 months?  I’ll answer that for you—no.  Don’t only focus on the physical; focus on the whole picture—the way you move, look and feel!   If you approach your goals from this point of view, you will see much greater results, as well as begin to enjoy the idea of what you’re doing, because it will become a time for you to relieve stress, as opposed to building it.

Once that happens, then you can start to give yourself deadlines.

I approach each personality type with a different strategy.  There are certain ones withHow Much Does Hydration Really Affect Muscle Strength? whom I know when to back off, while others I know I can consistently put the pressure on and they will not only keep going, but love it (whether they admit or not ;-))!  The ones that I know I can turn up the pressure on are the ones I was able to create that positive environment for.  What makes me happier is to hear after they completed their training with me that they have still continued their healthy lifestyle.  Now they check in with me whenever they want a new workout routine!  That is the goal.

When you begin your fitness lifestyle change, write down a few easy goals. Begin to build the positive environment, embrace the fitness realm! This way you look forward to the exercise part of your day. As it gets easier, turn up the pace and the results will just begin to flow!

 By: Kirill Vaks
Fitness and exercise specialist
BA, CSCS, ACSM-cpt, NFPT-sns 

Suggested articles:
Success is inevitable 
* Harvard study more in depth (by Sid Savara)

 

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Training Aspects Personal Training and Sports Performance:

Training Aspects’  personal trainers and sports performance coaches want you to accomplish your goals. You, as the personal training client, are a reflection of our personal training and group training methods! We are here to help you accomplish all of your personal training goals!  Our main training focus are people looking to increase performance, lose weight , lose body fat and increase lean muscle. Whether you live in Cherry HillHaddonfield, Marlton, or any of the other surrounding areas we are here to help you Move, Look and feel as you’ve always desired…

Visit us:
Inside of the Flyers Training Center
601 Laurel Oak Rd.
Voorhees, NJ 08043

fitness agenda for personal training success

Follow this daily Agenda and you will succeed!

fitness agenda for personal training success

Okay, so maybe this isn’t realistic for 95% of people reading this. We all have busy lives, one more than the next ;-). However, no matter how busy your life is, there is a plan that can be personally tailored for you. If you really want something you can achieve it. the questions is how bad do you want it? Get rid of the excuses!  Meet with a Training Aspects exercise specialist and no matter your schedule, get an efficient plan custom tailored to your busy schedule!

 

 

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Training Aspects Personal Training and Sports Performance:

Training Aspects’  personal trainers and sports performance coaches want you to accomplish your goals. You, as the personal training client, are a reflection of our personal training and group training methods! We are here to help you accomplish all of your personal training goals!  Our main training focus are people looking to increase performance, lose weight , lose body fat and increase lean muscle. Whether you live in Cherry HillHaddonfield,Marlton, or any of the other surrounding areas we are here to help you Move, Look and feel as you’ve always desired…

Visit us:
Inside of the Flyers Training Center
601 Laurel Oak Rd.
Voorhees, NJ 08043

New years Get results with Training Aspects Personal trainers near you

The New years Phenomenon 2013

New years Get results with Training Aspects Personal trainers near you

In last year’s article “The New Year’s Phenomenon” I shared 3 tips that could build a successful base for your New Year’s resolution,  1. Qualified guidance, 2. Specific to broad goal setting  3. Just do it..Now! I’m going to assume these three were a staple of your program, so we will move on to the next big adjustment to the program, if they weren’t add them now (not January 1st !!)

Many receive great insight, and they get excited for the outcome.  In theory, it may be great insight but many times there are obstacles which are overlooked and or miscalculated. That is when we must find a way to endure! “Persist without exception” ~ Andy Andrews.

An overlooked obstacle can be paralyzing for even the biggest optimist. Why? It stops you in your tracks! How many times have you kept strong with your diet for a lengthy amount oftime and all the sudden one lapse and now you’ve fallen off the tracks. Or you wake up 5 days a week at 6 am to work out and after a few months you miss one day.  All the sudden  you’re sleeping in more than you’re making it into the gym. Your momentum has ceased! Movement takes energy and when you are doing really well, it may be hard to motivate yourself to get back up to the pace you were holding, not  to mention exceed that pace. Growth requires movement; so here are a few tips to not lose pace.

  1. Excuses! An excuse gives you comfort, though there is nothing wrong with being comfortable, there is something wrong with being comfortable for the wrong reasons. You guessed it.. excuses are the wrong reason. “It’s a holiday”, “My bed is warm”, “I’m kind of tired”, “ I’ve been doing really well, I can skip this one day” etc. Be honest, you know the difference and you’re not helping yourself!
  2. Support. Find someone who you respect and will help you stay on track. This Training Aspects, Weight Loss, Sports Coach, Sports Performance, Health, Healthy Lifestyle, Fitness, Fitness Coach, Health Coach, Fat Loss, Losing Weightway there is support and you don’t feel like you’re in it on your own. It’s important to self-motivate, however, there is nothing wrong with having some help! Everyone has their weak days and on those days that support could be vital to your success.
  1. Get Creative. When an obstacle presents itself, find a way around it, climb over it, blow it up! But running straight into it,  99.9% of the time, will not work (unless you’re the hulk). You may not have found it yet, but There is always a solution..
  2. “Rome wasn’t built in a day.” It took a certain amount of time for you to become how you are today, it’s going to take a certain amount of time to get to where you want to be.  Realize there will be progressions, so start off small! But do not wait , Just do it.. now!
  3. Keep Moving Forward:  Obstacles will always arise, the difference between Training Aspects, Sports Performance, Sports Coach, Strength and Conditioning, Speed, Sprinting Mistakes, Running Faster, Sprinting, South Jersey, Running, Getting Fastersuccess and failure is the ability to keep going. As mentioned in earlier articles. Health is not a luxury it is a necessity. In the world we currently live in we must always make time for it, otherwise we will pay for it in the long run. Once you start your goal, the worst thing you can do is set a deadline. Take the goal in stride, your health is most important and for that reason you must make it a priority!

 

The New Year’s phenomenon is one of the most disappointing statistics. Only 8% of people actually accomplish their goal (statisticsbrain.com). That doesn’t mention the amount of people who at least maintain their goal after completion. This year be one of the 8% that will accomplish their goal and then keeps moving forward!

 

By: Kirill Vaks
Fitness and exercise specialist
BA, CSCS, ACSM-cpt, NFPT-sns 

 

 

 

Take action… Now! 

  •   
  • This field is for validation purposes and should be left unchanged.
Training Aspects Personal Training and Sports Performance:

Training Aspects’  personal trainers and sports performance coaches want you to accomplish your goals. You, as the personal training client, are a reflection of our personal training and group training methods! We are here to help you accomplish all of your personal training goals!  Our main training focus are people looking to increase performance, lose weight , lose body fat and increase lean muscle. Whether you live in Cherry HillHaddonfield,Marlton, or any of the other surrounding areas we are here to help you Move, Look and feel as you’ve always desired…

Visit us:
Inside of the Flyers Training Center
601 Laurel Oak Rd.
Voorhees, NJ 08043

Do more pull ups

The New Year’s Specials!!

The New Year’s specials!

This New Years, get a great deal on personal training as well as the best trainers in the area! Results are inevitable!

The “try us now” coupon is meant for people who have never used our services. If you are new to Training Aspects you’re able to use the try us now coupon and then decide if you’d like to do the Buy 1 get 1 50% off up to 12 sessions.  We Look forward to seeing you soon! Offer expires 1-30-2013.

Suggested Article:
The New Years Phenomenon

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If you want to get results, go with the Training Aspects, our personal trainers and exercise specialists not only have the highest qualifications, and prior experience but actually live the lifestyle. We look to better our training clients everyday by making sure to be up with the most recent research as well as the most effective ways of training! There is no cookie cutter approach, but we will develop a training program that will be most effective for you!

South Jersey: Voorhees – Cherry Hill – Marlton – Haddonfield – Collingswood and surrounding areas!

Visit us:
Inside of the Flyers Training Center
601 Laurel Oak Rd.
Voorhees, NJ 08043