High Protein No Lettuce Salad in a Cup!

High Protein No Lettuce Salad in a Cup!

Looking for a change up to the regular lettuce salad that is still easy to make? Why not go no lettuce! Try this no lettuce high protein salad that will keep you full for hours.

Ingredients:

 

 

  • 2 hardboiled eggs
  • 1/4 avocado
  • 1/4 cup shredded mozzarella cheese
  • 1/4 cup Korean carrot, peppers, or olives
  • 1 small pickle
  • 1 oz. smoked salmon
  • 2 tbsp. plain yogurt

 

Veggies are adjustable to whatever you like 🙂

 

Directions:

Fancy way 😉

 

  • Grab a nice glass and begin to layer the ingredients
  • Use the yogurt as a layer separator
  • Garnish with avocado

 

 

Easy way

 

  • Grab all the ingredients, toss them into a bowl and enjoy! 😀

 

 

Take your pick on how you’d like to prepare it, it’s delicious and nutritious either way!

 

Written By:

Robert Jost

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…

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Recipe of the Week: Low Carb Healthy Pumpkin Muffins

Recipe of the Week: Low Carb Healthy Pumpkin Muffins

 

Pumpkin flavored recipes are everywhere right now! Unfortunately most of the recipes are not health friendly, but here’s a pumpkin recipe that you can enjoy and not feel guilty about!

Ingredients

 

  • 1 cup almond flour
  • 1/2 cup coconut
  • 1 teaspoon baking soda
  • 1/4 teaspoon salt
  • 1 teaspoon pumpkin pie spice
  • 3 eggs, lightly beaten.
  • 3/4 cup canned pumpkin puree
  • 3 Tablespoons melted coconut oil
  • 1 teaspoon vanilla extract
  • 1/4 cup honey
  • 1/4 cup chopped pecans

 

Makes 10 muffins total

Directions:

 

  • Preheat oven to 350° F and spray 10 muffin cups so they don’t stick.
  • Whisk together the almond flour, coconut flour, baking soda, salt, and pumpkin pie spice in a mixing bowl.
  • Add the eggs, pumpkin, coconut oil, vanilla, and honey. Mix until combined.
  • Spoon into 10 muffin cups and sprinkle the chopped pecans and additional pumpkin pie spice on top.
  • Bake for 20 – 25 minutes. Use a toothpick to gauge when its done. It should come out clean.
  • Transfer to a rack cooling.

 

 

Written By:

Robert Jost

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…

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910 Haddonfield-Berlin rd.
Voorhees, Nj 08043


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Top 5 Performance Exercises to Utilize Your New Ankle Mobility

Top 5 Performance Exercises to Utilize Your New Ankle Mobility

Now that we have mobilized the ankle to its optimal movement, it’s time to perform! If you missed any of the previous articles on ankle mobility here they are Ankle Performance and you (Part 1), Signs of a need to improve ankle mobility (Part 2), Corrective ways to improve ankle mobility (Part 3), Ways to imporove ankle mobility (Part 4).

These articles will be a good guide to see if ankle mobility is an issue for you and how to improve it to get the most out of the performance exercises in this article. We are going to break down the top 5 sports performance exercises to start optimizing your new ankle mobility and really amp up your performance level!

Sports Performance Exercise #1: Single Leg Box Jumps

Single leg box jumps are a great way to build single leg stability and power. Single leg allows you to evenly develop stability and power in both legs without the compensations that may happen in a bi-lateral (both legs) box jumps. This will transfer over to sport more efficiently since your typically pushing and striding off of one leg.

 

 

Sports Performance Exercise #2: Weighted Deep Squats

Weighted deep squats are a great way to work on your ankle mobility under load or weight. This allows for your ankle to gain stability in the newly mobilized position.  Increased mobility in your ankle is great but only if you can stay stable in those new ranges of motion. (Remember only add weight when you can perform the exercise properly without it.)

 

 

Sports Performance Exercise #3: Single Leg Lateral Bounds

This exercise takes the single leg box jump a step further and adds a lateral aspect to it. The ability to laterally transfer your weight over, explode through your hips and ankle, all while keeping a stable ankle for landing.

 

 

Sports Performance Exercise #4: Depth Jumps

Depth jumps are a challenging exercise but must be done correctly. Depth jumps train your ankle and the rest of your body to absorb the force of the ground and use the elastic energy created by your ankle to propel your body into the air for a powerful jump. This elastic energy can only be created by a mobile but stable ankle.

 

 

Sports Performance Exercise #5: Sprints

Your sprint can only be as powerful as your ankle mobility will allow. If your ankle is too stiff you won’t be able to properly absorb the force of each foot strike leading to wasted energy and less power. This will also translate to poor running mechanics and potential injury down the road.

 

Written by:

Robert Jost

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…

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Voorhees, Nj 08043


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Create integrative habits achieve your goals

The goal creates the puzzle our habits create the pieces

Achieve your life successNew years resolutions are right around the corner. Goal setting becomes a focus until the first obstacle comes up and then the excuses start. “I’ll try again next year”… “things are too hectic right now”, ” my goal wasn’t realistic.”. The goal isn’t unrealistic because the person is incapable of accomplishing it but they’re unwilling to sacrifice what is needed to see success. Goal setting is an interesting phenomenon. A person will imagine what it would feel like to accomplish the goal, envision it and may even begin to plan what it’ll take to make it work. Then either they take to long to act on it letting it go from achievable to an inconceivable task or they start but don’t account for the social influence or change of priorities. 

Goal setting is a great way to start but is usually a short-term commitment. In the health and wellness world specifically, Habits allow for true success or failure. Why we do what we do starts from an action, that action, when reinforced becomes a habit. The habits we create shape our life, our friends, associates, hobbies, weekly activities, what we prioritize. 

Setting goals challenge us to grow and adjust our life, as needed, to achieve our overall “life goal puzzle”. It’s important to set goals that you are willing to incorporate into your life.  If the goal begins to evolve into other parts of your life, then it may be possible that the pieces that are in place are in the wrong puzzle.Life puzzle of goals

Goals, values, Habits, Puzzle pieces …breaking it down

continued next week 

Written By: Kirill Vaks

Fitness Specialist

BA,CSCS,ACSM-cpt,NFPT-sns

 

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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…

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910 Haddonfield-Berlin rd.
Voorhees, Nj 08043


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Fruit ice pops

Fresh Fruit Ice pops

It’s getting colder outside. That’s ok, everyone can use a healthy, crunchy, sweet alternative for a dessert. We found this recipe by Debbie. Check out her page. She gives more details of the process. However, we made a small adjustment in the recipe. The point of the recipe is to use fresh fruit. Then we might as well use fresh fruit for the whole process. In the recipe we adjusted using apple juice to making your own mix of water and lemon. That simple, take a lemon cut it and squeeze the lemon juice into the water. 

Ingredients:
  • 2 Kiwis
  • 1 lemon
  • Bottle of Essentia water (filtered works too)
  • 2 Peaches
  • 1 cup Strawberries
  • ½ cup Raspberries
  • ½ cup Blueberries
 Healthy snack
Instructions:
  1. Peel and slice the kiwis and peaches into ¼” slices
  2. Slice the strawberries into thirds.
  3. Press the strawberry, kiwi and peach slices into the bottom of each mold. Use a popsicle stick to press them against the sides of the mold.
  4. Add blueberries and raspberries to fill the gaps.
  5. Add as much fruit as you can fit into the mold, continuing to press it against the sides.
  6. mix water with fresh squeezed lemon.
  7. Fill the molds with Fresh squeezed water and lemon leaving about ?” space at the top for the juice to expand when it freezes.
  8. Freeze the popsicles overnight.
  9. Run the molds under hot water to help the popsicles release.

ready to eat fruit popsicle

Let us know your experience making them, how easy, hard, fun how ever it turns out. Was it a nice change up, can it help you with your cravings? Enjoy!

 

Written By: Kirill Vaks

Fitness Specialist

BA,CSCS,ACSM-cpt,NFPT-sns

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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:
910 Haddonfield-Berlin rd.
Voorhees, Nj 08043


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