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Personal trainer favorite Chicken Stirfry

Personal trainer’s favorite, Chicken Stirfry

Training Aspects, Personal Training, Fitness, Cooking, Healthy Recipes, Stir Fry, Healthy Stirfry, Healthy Recipes, South Jersey, Fitness, Fitness Trainer, Weight Loss, Diet, Healthy Eating

If you are craving a stirfry, but don’t want to eat one that comes in a pool of oil like most takeaway’s do, then this recipe is for you! Experiment with different proteins, I used chicken but feel free to use tofu, or lean beef.  Also switch it up with different veggies, add baby corn or sugar snap peas for a completely different flavor.

Ingredients:

2 boneless skinless chicken breast, cubed

Your choice of veggies, I used:

2 green onions, sliced diagonally

1 red bell pepper

1 serrano chili (omit if you are not a big fan of heat)

1/4 pound shitake mushrooms

water chestnuts

bean sprouts

bamboo shoots

garlic

lemon

sesame oil

coconut oil

low sodium soy sauce

Method:

-You want to get your wok VERY hot! Avoid using an oil which will not allow this high of a temperature (ie olive oil which will turn toxic if you use it after it hits its smoking point). I used a tsp of sesame oil and a tsp of coconut oil, which both add an amazing flavor to your stirfry.

-The key to working with a wok is working fast! Add your chopped serrano chili and garlic and stir until fragrant.  Add chopped chicken and cook until browned.

-Add all of your veggies! You should stir fry them until they are tender-crisp.  An important part of asian cuisine is the different textures, so you want your veggies to still have some crunch.

-Add in juice of 1/2 a lemon and a tbsp of soy sauce.  Allow sauce to simmer for about a minute and remove from heat.  Serve over brown rice or udon noodles and enjoy!

 Recipe completed and article written by:
Shannon Benedetto ACSM-cpt

 Suggested Articles:

Flounder and Asparagus

Chocolate peanut butter protein bars

 

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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, Voorhees, Washington Twp., 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

Back pain

Cherry Hill Personal trainer top 3 reasons for back problems

Top 3 Reasons for Lower Back Pain
and How to fix it!

Stress reliefDo you wake up in the morning with a sore and achy back? Do you feel fatigued and stiff after sitting all day at your desk? Well, you’re not alone. Lower back pain is an epidemic across the United States. Almost 80% of Americans experience lower back pain on a daily basis. Here are three easy tips this personal trainer will share, that you can incorporate into any lifestyle:

Back pain reason 1: A weak core

Your core muscles involve, your abdominals, obliques, your lower back (erector spinae), along with several other smaller muscles. Your core’s main objective is to keep your torso and whole body in an upright position. If these muscles are weak you are most likely slouching and developing poor posture, which leads to increased back pain. The quick fix is to begin exercising. You should begin strength training as soon as possible! Focus on developing your weak core muscles (Core stability is a specialty for Training Aspects.) Here are a few exercises to incorporate in your workout, to increase core strength and decrease back pain : Plank, Quadroplex, Superman, Side plank.

Back pain reason 2: Flexibility

A lack of mobility and range of motion, Specifically, the hamstrings and hip flexors. The quick fix here is to begin incorporating a flexibility an

Back pain

d mobility routine into your daily schedule.  Just 5 to 10 minutes a day, to start seeing some noticeable improvements in your flexibility and decreased back pain. For your hamstrings, perform a sit an reach. Sitting on the ground and place your feet in front of you. Try to reach for your toes, to modify use a belt or strap to wrap around your feet and close the distance. Hold each position for 1-2mins, without pain, but you should feel the stretch. The butterfly stretch is also a beneficial stretch. It incorporates your hip flexors as well as increases posture strength, as long as you keep your shoulders retracted and abs engaged through the position.

Back pain reason 3: Poor posture

Poor posture stems from a weak core. This is mainly caused by muscle imbalances in your posterior and anterior chains or more plainly, front and back sides of your body. Most people have a very weak posterior chain and a tight anterior chain which leads to severe slouching and excessive leaning, which will contributes to your lower back pain. A properly developed workout plan should have an appropriate distribution of exercises to each muscle. Over developing a specific muscle may be fine in the short term for looks but it may affect your overall physical health in the long term.

 By: Robert Jost
Personal Trainer
NSCA-cpt, ACE-cpt

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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

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Cherry Hill Personal trainer: Flounder with Asparagus and Rosemary recipe

Cherry Hill Personal, Flounder with Asparagus and Rosemary recipe

Sometimes it’s hard to eat healthy when you’re short on time, or just don’t have the energy to cook dinner for the whole family.  This recipe is quick to make, delicious, healthy and easy to clean up! If you aren’t a fan of asparagus, rosemary or lemon, experiment with different vegetable, herb, citrus combinations.  If you dislike fish, you can replace with a boneless, skinless chicken breast, but increase your cooking time by ten minutes.  Enjoy!

Training Aspects, Personal Trainer, Personal Training, Sports Performance, South Jersey, Healthy Recipes, Healthy Eating, Fish Recipes, Healthy Fish, Training Tips, Personal Trainer Tips, Food Tips

 

Ingredients:

-Aluminum Foil-1 Flounder filet

Personal trainer healthy recipe

-Asparagus spears

-Fresh rosemary

-garlic

-lemon (sliced into thin rounds)

-salt and pepper

-capers (optional)

 

Method:

-Preheat oven to 400 F degrees

-Tear off a piece of aluminum foil big enough to hold your veggies and meat that will also
allow the package to be sealed up with enough space on the inside to steam.  Place on a baking tray.

-Break asparagus spears at the ends to remove tough part of the stalk

-Place your asparagus spears flat on the bottom of your aluminum sheet

 

-Top asparagus with salt, pepper, garlic, and a slice of lemon

-Place piece of flounder over top of asparagus 

-Top flounder with rosemary, lemon slice, salt, pepper and capers (if using)

-Fold up aluminum foil leaving enough room on the inside for the contents inside to steam. 

-Place in oven for 20-25 minutes (30-35 min if using chicken) or until fish is flaky.

-Remove packet from oven, plate up and enjoy!

 

 

Training Aspects, Sports Performance, Strength Coach, Strength and Conditioning, Fitness, Healthy Recipes, Food Recipes, Recipe, Fish Recipes, Health Coach, Personal Training, Personal Trainer

 

Recipe completed and article written by:
Shannon  ACSM-cpt

 

 

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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

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Cherry Hill’s personal trainer Healthy Chocolate peanut butter protein brownie

Cherry Hill Personal trainer’s Homemade Chocolate Peanut Butter Protein brownie

Healthy chocolate protein brownie I tried this recipe for homemade protein bars and they turned out so yummy that I thought I’d pass along the recipe to you all.  A single protein bar at the store can cost as much as $3! All you need for these are ingredients you probably already have laying around the house, and they take just minutes to make. There are several variations that you can choose from, I made my favorite, but be creative and make your own as you please! But keep it healthy!

 

Total time: 10minutes (not counting time in fridge)

 Ingredients:

  •  4 Scoops Chocolate Protein Powder
  • 1/4 cup natural peanut butter
  • 1/4 cup ground flax seed
  • 1/2 cup honey
  • 1-2 tbsp water

 Method:Training Aspects, Sports Performance, Sports Coach, Fitness Coach, Fitness, Strength and Conditioning, Strength Coach, Fitness and Health, Health Coach, Healthy Lifestyle, Lifestyle Coach, Lifestyle Coaching, Brownies, Protein Brownies, Increasing Muscle, Building Muscle, Adding Protein, Protein Bars, Healthy Protein Bars, Homemade Protein Bars, Weight Loss, Losing Weight, Fat Loss,

  1. Combine all the ingredients in a bowl, add a tablespoon of water at a time until you get a desired ‘crumbly’ texture. Be careful not to make your mixture too wet.
  2.  Cover a tray in parchment paper or foil and press mixture into a 5×4 inch rectangle.
  3. Place in refrigerator for 30 minutes (be aware that your bars will not be as solid as store bought bars)
  4. Remove from refrigerator and cut into five 1 inch bars, place flat on plate and store in fridge for up to a week. 

Training Aspects, Sports Performance, Sports Coach, Fitness Coach, Fitness, Strength and Conditioning, Strength Coach, Fitness and Health, Health Coach, Healthy Lifestyle, Lifestyle Coach, Lifestyle Coaching, Brownies, Protein Brownies, Increasing Muscle, Building Muscle, Adding Protein, Protein Bars, Healthy Protein Bars, Homemade Protein Bars, Weight Loss, Losing Weight, Fat Loss, Protein Brownie, Protein Brownie Recipe

 Some other variations include:

  • Vanilla Almond: Use vanilla protein powder, almond butter and chopped almonds
  • Coconut Cashew: Use vanilla protein powder, cashew butter and unsweetened coconut
  • Cinnamon Roll: Use vanilla protein powder, sunflower butter and 1/2 tbsp cinnamon
  • Lemon Cream Pie: Use vanilla protein powder, sunflower butter and 1 tbsp lemon juice
  • Mixed Berry: Use vanilla protein powder, sunflower butter and mixed dehydrated berries
  • Chocolate Brownie: Use chocolate protein powder, sunflower butter, and 1-2 tbsp cacao powder

Recipe completed and article written by:
Shannon Benedetto ACSM-cpt

 

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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, Voorhees, Washington Twp, Deptford, 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

Sugar filled alternative popsicle

Healthier choice recipes- yogurt puree popsicle

Training Aspects Nutrition: a healthier choice, Fruity Greek Yogurt Popsicles

It was a super sad day for me when I learned from my personal trainer, Kirill vaks, that my favorite popsicles (that advertised themselves as being healthy) were comprised of sugar.  I had a half a box left, and I had to throw them out! I was not happy with my personal trainer, It broke my heart. However, I have found an alternative way to satisfy my sweet tooth AND be healthy! These popsicles are made of only greek yogurt, fresh fruit, and a little bit of honey.

Sugar filled alternative popsicle

Now, I know you’re thinking, “well I just don’t have the money to spend on the ingredients I need to make these.”, so, for you skeptical folks out there I did a little breakdown of the costs of these healthy popsicles vs. the store bought sugar filled variety.

Store bought locally in Voorhees, popsicles: $4.99 for a box of 6 popsicles ($.83/popsicle)

Natural Ingredient popsicles Price breakdown In Voorhees:

Get results with healthy berries

  • Chobani greek yogurt $2.50 (used 1/2 a container, $1.25)
  • Honey $3.99 (used 2oz of a 12oz container, $.66)
  • Raspberries $3.99 (used 1/2 container, $2.00)
  • Strawberries $3.50 (used 1/2 container, $1.75)

That comes to be $5.66 for 8 popsicles or $.70 per popsicle, AND you’ll have yogurt, fruit and honey left over to make yourself something yummy for breakfast!!

Ingredients:

Lose weight with healthier choices

  • 1 cup pitted cherries or 1/2 cup strawberries (or other fruit of your choice,
    I used raspberries and strawberries and used about a cup combined)
  • 1 cup of non-fat greek yogurt
  • 1.5 tablespoons honey

 

Instructions Healthier choice popsicle: 

  1. In a small food processor or blender, puree the fruit for 30 seconds to 1 minute (do not blend for too long or the puree will become too watery.)
  2. In a measuring cup or bowl with pouring spout, stir together the yogurt and honey.  Fold in about 2 tablespoons of the fruit puree.  Taste and add more honey or fruit puree as desired (but lighter on the honey, personal trainer’s orders).
  3. Pour fruit and yogurt mixture into popsicle molds, filling about 3/4 of the way.  Add popsicle sticks and freeze for at least 3 hours.
  4. To remove: run warm water of the bottom of the popsicle mold and gently twist and pull out the popsicle.
  5. Enjoy!

healthier choice Popsicle voorhees

Recipe created and article written by:
Shannon Benedetto ACSM-cpt

 

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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

Stress relief

Cherry hill personal trainer gives 5 mental health benefits of exercise

Cherry Hill ACSM-Certified personal trainer, shares 5 Mental Health Benefits of exercising:

 

Stress reliefLets talk about BRAINS (no this is not a zombie related article).  We all know the physical effects exercise can have on our body, including, reduced risk of cardiovascular disease, lowered resting heart rate, reduced risk of hypertension and overall morbidity. If that isn’t enough of a reason to get you to the gym and scream “where do I sign up?!” we’re going to discuss the benefits a little sweat can have on your mental health and well being. Here are five reasons to get out and get started exercising with or without a  personal trainer. 

 Health Benefit 1: Stress relief

We have all had a case of the Mondays.  Overdue Deadlines , bosses who seem like it’s their goal to make your life a nightmare, uncooperative co workers, OH! And then trying to rush home and get a healthy dinner on the table for your family or get back in time for your kids after school event.  Unless you’re superman/woman, all these things can lead to STRESS! It may surprise you to find that one of the most common mental benefits of exercise is stress relief. Exercise increases concentrations of norepinephrine, a hormone that can moderate the brain’s response to stress. Stress also increases cortisol levels, which is termed the “stress hormone” and has been found to contribute to weight gain.  So, working up a sweat can help manage physical and mental stress, addition by subtraction. This may help in  increasing the body’s ability to deal with existing mental tension. 

Health benefit 2- Endorphins:

 To quote Elle from Legally blond “Exercise releases endorphins, endorphins make you happy, happy people don’t shoot their husbands, they just don’t” and Elle could not be more right! Exercise releases endorphins, which create feelings of happiness and euphoria since endorphins are the body’s pain sensation blockers, natural opiates. Don’t worry, you don’t have to be a gym rat to release endorphins, working out for just 30 minutes a few times a week will instantly boost your overall mood! Need more of a reason to get moving?

Health benefit 3- Preventing cognitive decline:

 Unfortunately, as we age, our brains can get a little fuzzy.  Working out, especially between the ages of 25 and 45, boosts the chemicals in the brain that support and prevent degeneration of the hippocampus, an important part of the brain for memory and learning. So although exercise and a healthy diet cannot completely stop the degenerative effects of diseases such as Alzheimer’s, it can help slow the shrinkage of our brains that begins to occur after age 45.

Health benefit 4- Improving self-confidence:

Get to that gym so you can strut your stuff! Not only your looks, but the activities you’ll be able to participate in and in your energy levels! On a very basic level physical fitness can boost self-esteem and improve positive self-image.  Regardless of weight, size, gender or age exercise can quickly elevate your perception of your personal attractiveness as well as your abilities, increasing self worth. In turn, this will keep you coming back, exercising, more self-worth, exercising, more self-worth, on and on, it’s a big circle of self-love!

Health benefit 5- Increased Libido drive:

 Exercise can have a great effect on your relationship.  A Baylor University study found that men’s testosterone levels were highest during the 48 hours after they had lifted weights. Meaning, resistance training paired with cardio vascular can help in performance as well as endurance. Exercise increases blood flow throughout the body. It may help in performance, as well as, Increasing and intensifying sexual pleasure. It can also spice things up, by Increasing your flexibility or strength, why not both!

 

Working out can have positive effects far beyond the gym. So stop being selfish and go workout, so you can be happier around your family, sharper at work and more confident in so many ways!

 

By: Shannon 
ACSM-cpt
Personal trainer 

 

Take action… Now! 

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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