4 Most common weight loss obstacles to overcome

December 13, 2019/in Fit and healthy, The scoop in all, Weight Loss /by Training Aspects

Personal training, diets, habits, and The New Year:

Small changes, over time, lead to big changes. The big change usually does not present itself until the change is out of control. Then, like many, The New Year comes around and resolutions are set but the plan is a temporary ! Understanding how the life puzzle is structured, allows for true solutions and applicable habits, that overtime will become the dominant habits. The life puzzle will be altered and success attained! With all that said, here are 4 of the most common obstacles.

Don’t take away… Add:

Don’t start dieting and don’t wait until January 1st to start. The usual plan, no carbs and eat less. Instead, here are 3 things to add into your diet that may promote weight loss/inches dropping:

Please keep in mind, these are tips and may not be meant for everyone. Depending on allergies and health history. Please make sure to check with your doctor before adding any of the tips below.

Increase water intake. Water is an essential variable in health success. When people talk about their metabolism, one of the best ways to help the metabolism, drink more water. Technically, 80-100 fl.oz is need for women and 100-120 fl.oz is needed for men. However, if you currently drink 2 regular bottles a day (that means you have about 30-40 fl. oz a day. Make a goal of doubling that. Get a clear water bottle(at least 36 fl.oz) that will remind you to keep drinking or set alarms for yourself. Your choice, just drink more water!
Hit your protein intake goal. No, not eat high protein and low carb. Just make sure to eat enough protein in a day. Protein needs vary between individuals. For the average person with no true health issues, divide your weight by 2.2 then multiply by 1.4. If you’re already active or extremely active multiply by 1.8-2.2 . Example, if you weigh 165lbs. 165/2.2= 75 then take 75 and multiply by 1.4.
75 x 1.4= 105. Eat 105grams of protein a day. This doesn’t mean you can eat as much carb or fats, as you’d like but if you eat enough protein it may help keep the cravings and help decrease the desire of overeating .
Increase fiber intake through out the day. Fiber needs range between 25-30g for women and 30-35g for men. Nuts, seeds, beans, fruits veggies are all good choices to increase fiber numbers. Fiber is great for helping insulin stability, as well as, satiety.

This task becomes much easier if food logging is a daily activity. Whether by hand or with an app. My fitness pal* and lose it* are good tools that are free and you can get it in the app store (it may prompt you to sign up for the paid version, it’s helpful but not essential, free version works just fine). The things that are learned when food logging are eye opening.

We would love to help

You time:

Many ways to go with this one. Kids, work, meetings, friends, family, commitments, obligations… the list can get lengthy. When identifying the current schedule, change the mind set from “everyone needs me, and if I’m not there, everything will collapse” to “I know I’m great and everyone needs me but where can I make 20mins to an hour happen for me time”. The world will survive for an hour. Stop giving everyone, including your kids, all of your time. Your time, is your time, even if it’s 20mins. Make it valuable, a workout doesn’t mean sweaty and needing a shower. It also doesn’t mean there needs to be gym equipment or a gym membership. Depending on your goal, pull up bar, squats and push ups or find a walking path, use the emergency stairs or even the stairs at home. A workout doesn’t have to be intense to start. “Your time” and Nothing disturbs your time! The assignment, work, the kids, the dog or whatever else can wait 20mins. Your health and abilities must be a priority. Plan your workout and make it an appointment that is not flexible. The same goes for food. If meal prepping isn’t an option. The night before decide where and when you will eat. Put that into your schedule, Non-negotiable. Don’t get stuck with the “I had no choice” excuse. There is always a choice, prepare the night before and when it comes to food, you’ll never utter the words “I had no choice”.

No Gym membership, no problem:

One of the great parts of the identifying stage, is realizing what were some of the good habits that are no longer present. If you had a dog and used to walk the dog twice a day for 30-45mins. Job/career change and the current one is in a chair. Competed in a sport or activity. Though workouts are beneficial, not being able to get to the gym or not wanting to pay for a gym membership doesn’t mean you can’t workout.

Variations of Push ups, squats, lunges pull ups (amazon, $25 bar and put it in most doorways),plank, burpee, get ups.
Go for a walk, Walk the stairs (home, work or park), mountain climbers, jumping jacks, running man, step ups, jump rope ($5-10 on amazon),

These are all basic exercises which can be done pretty much anywhere! Check out our youtube page or check out our training app with Stan, our virtual trainer.

Create your own success story:

“Did you hear? John started this diet and lost 20lbs in the first month!” Good for John! John committed and his body reacted immediately! Unfortunately, Your health variables for success, may not be the same as John’s, physically, mentally, timely etc. What works for one person doesn’t necessarily mean it will work for another. This is why identifying your personal needs are so important, before committing to any program. Yes, there is a need for discipline and will power! Especially, as you begin the journey. Don’t let other people’s results discourage you, the comparison isn’t equal. Instead, Let those stories encourage you that it is possible! Look into what you’re committing to. Is the program that they committed to, the right program for you? Don’t force it! If you can’t commit, your just setting yourself up for failure. However, because you identified your habits, you can figure out, quickly, what you can and can’t commit to. Start there!

New year’s resolution Success:

The new years resolution is one of the most exciting times in the fitness world. People are excited for the new year and are ready to change their life. It is a wonderful time, challenge your discipline and commitment-muscle but start with a challenge that is manageable. Check back monthly on the habits that are being created and if you’re ready, progress them to the next level! Make health and fitness a priority and be the success story that everyone talks about!

Kirill Vaks
Sports performance movement specialist
BA-CSCS-ACSM-NFPT

Meet Stan, the “pocket trainer”

If you missed article 1 of this series follow the link below:

Part 1 of this series- Not diet, not workouts, success in 2020

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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 Hill, Haddonfield,Marlton, or any of the other surrounding areas we are here to help you Move, Look and feel as you’ve always desired…

The one exercise that is needed for health and fitness success

December 5, 2019/in Fit and healthy /by Training Aspects

THE MIRACLE PILL:

Every few months, the fitness industry lets out a new super nutrient/vegetable/food/workout, usually some new “Amazing” product. The cure or solution to everyone’s health and fitness problems. Interestingly, 6-8 months later, there is a new and better product/service. There is no 1 product that is the solution to every problem. A person that is overweight and gets surgery, did not fix what created the original problem. It’s just one piece of the whole health fitness and life puzzle. Rearranging the life puzzle, schedule, people that surround the individual, work, work activities, events, kids, etc. are all pieces that may need to be Altered.

Altering the Life puzzle:

Before we begin, this is not specific or direct advice. This article is here to share some tips and be a helpful place to start, it’s not meant to be life advice! *DO not* cut off your family and or quit your job. That is not what we’re saying. Altering the life puzzle means adjusting areas that may be unneeded, unproductive, ineffective or little return. These changes take time and progressions… There is no overnight change!

Each person has their own obstacles and journey to achieve success. That journey is priceless and is what allows the individual to truly look back and appreciate what was achieved! Before you start , it’s important to go into this exercise with an open mind, don’t assume you know why and lead yourself to your original assumption (though you may be right). No excuses, *Age is not an excuse*. There are many people that are in the best shape of their life and they are in their 50s and 60s. Spouse,Kids can make things difficult, this is true… however, people find a way to do it and there are many examples (no not just celebrities). Sooo, with that said. Start by doing this by yourself, then without showing your answers. Ask a person that was present at the time. They may have some insight that you may have forgotten or over looked.

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Grab paper and pen: The habit questions of success

Question 1: Past success: When were you in the best shape of your life?

Identify the people that were most prominent in your life at the time
- Why were they with you so much
- Besides they were a good friend.. What specifically, not just they were a nice person. Tangible attributes that was truly valuable for your relationship.
what activities were consistent in your week (every activity is important*) were you an athlete, dancer, went out often.
What habits were present? Worked out every morning, Dunkin coffee on the way to class or work, on the go meals or meal prepping, long walk to class or work because of parking spot, didn’t drink or not often , went to the club/dances, had a dog and took it for long walks.. The more details the better*
Commitments, stresses, obligations and schedule, what kind of commitments were there then?
- If there were no commitments obligations don’t worry about this one. (still complete the whole exercise before coming to a conclusion…(Time and age is not an excuse)

Question 2– Present day: what changed? Everything that was written for the time you were in the best shape of your life to what a regular day looks like now: weekday, weekend, holiday etc.

Question 3– What is, currently, holding you back?

Write everything down no matter how minuscule it is.
- people
  - What are they doing that makes you feel they’re holding you back
  - Why are they important
  - How much time is needed to be spent with them compared to other important people in your life
- Activities
  - What activities are present
  - Why are they important
  - How much time is put towards those tasks
- Schedule-(If you don’t keep a schedule this is a good time to start)
  - What are the important tasks and not so important tasks in the schedule
  - Why are those tasks in the schedule and can they be adjusted
  - How much time is needed to be spent in those tasks
- Social settings
  - What are the settings and what behaviors occur (good or bad)
  - Why are they needed
  - How much time is needed in those events
- Commitments
  - What are the commitments
  - Why are they needed
  - How can they be altered

Question 4: Of everything that was written, mark the easiest changes (that can be completed relatively soon if not right away) to the most challenging changes (as mentioned earlier nothing happens overnight, It may take some time to retrain the person, situation or commitment).

Now That you collected the data, reflected and have the easiest to most challenging changes, start creating your road map. How will you take action?!

Start there, but give yourself a time and day you will revisit this list (3-4 weeks) and see how you are doing. If all is moving well, see if you’d like to make a few more changes. However, if your results are coming along and you’re not worried about a plateau, keep going! Still make sure to go back and revisit this sheet in another 3-4 weeks. Keep yourself accountable.

Create a health and fitness vision with a road map:

Create a vision for yourself, journal it every morning, remind yourself of what the plan is and *why you choose* to work towards it rather than why you *Have to do it*.. No one likes to be forced into something but everyone loves to choose. Example.. Friend: Hey, do you want dessert? You: No, it looks delicious but I’m on a diet, thank you …. Or…. Friend: Hey, you want dessert? You: No, dessert does look delicious but the meal was great and I’m full, so I’ll pass but thank you!

The choice empowers you and diffuses the other people to try to sell you on breaking your diet (most people don’t like hearing a friend is on a diet, whether it’s their own insecurities or they really want you to try something they made… better not to mention anything about a “diet”). Don’t make it harder for yourself than it has to be!

This exercise allows you to truly understand your weaknesses and strengths. It will help identify why and what has changed besides the regular excuses of “I’m too busy” and “I’m just older now”. Seeing the difference on paper will help you understand what needs to be done. Then, if you choose to invest in your health, you have a better understanding of what is needed and can set realistic expectations that you can commit to.

Stay tuned… Next Thursday, get part 3, the most common obstacles and how people have overcome them. If you’d like more information, sign up for our newsletter below and get: great tips, news, events and specials from us. Just fill out the form and in the message, share any questions or thoughts or you can just write “sign me up for the newsletter”.

Kirill Vaks
Sports performance movement specialist
BA-CSCS-ACSM-NFPT

Meet Stan, the “pocket trainer”

If you missed article 1 of this series follow the link below:

Part 1 of this series- Not diet, not workouts, success in 2020

Videos you may have missed:

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Could Your Shoes Be The Cause of Foot Dysfunction and Decreased Performance?

May 2, 2018/in Cherry Hill sports performance, Fit and healthy, Fitness and Nutrition News in South Jersey area, Personal trainer tips, Sports performance, The scoop in all /by Training Aspects

Foot Health and Your Performance

Typically the feet are a forgotten body part when it comes to training but the health of your foot can be one of the most crucial aspects in how well you perform on the field or ice. Also the type of shoe you wear while training can play a huge role.

Types of Shoes

There are a ton of different types of shoes out there nowadays. You have running shoes, walking shoes, training shoes, basketball shoes, hiking boots, casual shoes, dress shoes and the list goes on. Why is there a different shoe for every little thing I do in life? For the most part the shoe companies are just trying to make money so they will “create” a shoe for every possible task in life. But aren’t our feet supposed to naturally do all of these tasks anyway? Yup…and BAREFOOT at that!

Foot Anatomy

Our feet are amazingly strong (or at least supposed to be) and they have one of the highest sensory outputs in the entire body! They contain 33 joints and over 100 muscles, tendons and ligaments per foot!! So why in the world would we drown them and cover them with big bulky shoes that weaken our feet and reduce their sense of touch?

How The Feet Function

The feet have so many functions that can affect performance. The big toe is vital in how well you push off your foot. During activities such as sprinting this can make or break your explosiveness. The mobility of the ankle joint has a huge effect on your performance as well. Efficient dorsiflexion can help improve your speed and explosiveness by allowing your foot to act like a spring. Every time you hit the ground, your foot will propel you forward instead of pounding straight into the ground. This will limit the pressure on your joints and increase your body’s energy efficiency.

How Your Shoe Can Hinder Foot Function

Many shoes now have a raised heel so you’re walking around on this thick platform reducing your feel of the ground. The front of the shoe which is called the toe box is typically very narrow leading to the toes getting squished together. These two popular designs in shoes cause huge problems for your foot health and ultimately your performance. As stated above big toe push off and ankle mobility are vital to optimal foot performance. The raised heel can change your posture, how you stand, walk and run. This can lead to a heel striking running pattern. Increasing your risk for hip, knee and foot pain as well as decreased performance. Squishing your toes into narrower toe boxes will lead to lack of mobility and dysfunction of your big toe reducing power and explosiveness.

The Culprits

These are many of the most popular shoes “designed” for running, training and hiking. But wait….aren’t my feet already designed to do all of these things? Why do I need a specially designed shoe with extra support to help? All that extra support is like a cast for your foot, although it’ll feel better in the short term limiting any pain you have from your feet or hips being weak. In the long term you are actually just making the problem worse by reducing the movement of the hundreds of joints, muscles, tendons and ligaments in your feet. This will atrophy the muscles and stiffen the joints leading to more pain, dysfunction and potential injury.

“Barefoot” Options

Some may say the barefoot options are silly looking or not fashionable. Walking around dysfunctionally (which is visibly noticeable) and knowingly creating weak and painful feet sounds a lot more silly and unfashionable to me 😉 These shoes can wake up the sensory processors of the feet leading to huge changes in posture, function, performance and pain relief!

The transition to barefoot shoes must be gradual! Proper ankle mobility, arch strength, and hip stability are all musts before adding in barefoot wear to your workouts and outdoor adventures! Stay tuned, next week we’ll break down the most common movement pattern issues and how to get yourself strong enough to start transitioning to your new “barefoot” lifestyle!

Written By:

Robert Jost

NSCA-CPT, ACE-CPT

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Is Your Lower Leg Mobility Plan As Effective As It Could Be?

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Nutrient Combo for Health: Vitamin K and Fats

April 4, 2018/in Fit and healthy, Fitness and Nutrition News in South Jersey area, Personal trainer tips /by Training Aspects

Nutrient Combos for Health: Vitamin K and Fats

Vitamin K is a fat soluble vitamin, meaning that is needs fat to be readily available in order to be absorbed by the body. Vitamin K plays a role in bone formation and blood clotting. So it’s essential to ensure the body has an adequate supply that is ready for use.

Food Sources of Vitamin K:

Green leafy vegetables including: kale, collard greens, spinach, beet and turnip greens. Additionally broccoli, asparagus, cabbage and green beans are also high in vitamin K.

Food Sources of Healthy Fats:

Heart healthy fats include oils like: olive oil, canola oil, and sunflower oil, avocados, nuts such as: almonds, peanuts, walnuts, and cashews, and seeds like: sunflower, chia, and pumpkin seeds.

Perfect Meal Combos:

Spinach Salad in an oil based vinaigrette with sunflower seeds and sliced avocado, or sauteed kale in olive oil, slivered almonds and pumpkin seeds.

Written By:

Robert Jost

ACE-CPT, NSCA-CPT

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Is Magnesium the Third Piece to Vitamin D and Calcium Absorption?

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Could Your Shoulder Also Be the Cause of Your Elbow Pain?

March 1, 2018/in Cherry Hill sports performance, Fit and healthy, Fitness and Nutrition News in South Jersey area, Personal trainer tips, Sports performance, The scoop in all /by Training Aspects

Could Your Shoulder Also Be Causing Your Elbow Pain?

As we learned in the previous article about the wrist and elbow pain, going right to the source of pain isn’t always going to be the fix. We have to think outside the box and examine what else could be causing the problem. The elbow joint is sandwiched between the wrist and the shoulder so if one of those two joints aren’t moving correctly the elbow will likely try to compensate and take on a workload it is not meant to handle. If this happens repeatedly over time pain is inevitable. So how could the shoulder actually affect the elbow?

Anatomy of the Shoulder

The anatomy of the shoulder is very complex and has so many muscles that attach to it, to keep this article simple we will only be referring to specific muscles that typically affect shoulder movement the most.

The Muscles Around The Shoulder

We usually think of the main muscles of the shoulder being the deltoids (the muscles that give our shoulders that round boulder look), which they are, but usually aren’t always the culprits when it comes to shoulder issues. It’s the muscles that are near the shoulder that can cause the biggest problem though. Muscles like the pec minor/major (chest muscles) and the biceps muscles attach to the bones that connect the shoulder joint. These muscles are very often overused and create tightness in the shoulder leading to a rounded shoulder look and movement dysfunction.

The Rotator Cuff and Shoulder Stability

The rotator cuff consists of 4 small muscles that are often overlooked and almost always undertrained. These 4 muscles (supraspinatus, infraspinatus, teres minor, and subscapularis) are responsible for efficient movement of the scapula and stability of the shoulder joint. When these muscles underwork your shoulders will lack stability and look to other muscles to take over the workload, leading to muscle compensations and poor movement patterns.

How Does This Relate To My Elbow?

When the rotator cuff is weak/underworking the shoulder will lack stability. When a large joint like the shoulder lacks stability, the body will need to compensate and create stability somewhere else. The elbow is the lucky one next in line to take on the grunt work. The problem is the elbow is not designed to withstand that kind of work, especially over long periods of time. In combination with the chest/biceps muscles over working and creating poor movement patterns, there is a recipe for elbow pain and potential injury.

How to Restore Shoulder Function and Stability

We will be taking a similar approach as we did in the last article about increasing wrist mobility. We will start with myofascial release and static stretching of the tight muscles which include the pec minor (chest) and the biceps.

Chest Release

Bicep Release

Chest Stretch

Bicep Stretch

Now that we have created more range of motion we can start restoring proper movement back to the shoulders and scapula with mobility drills.

Then finally after we have restored proper movement and mobility we can effectively use strengthening exercises for the rotator cuff and surrounding muscles to increase stability and function of the scapula and shoulder joint.

Written By:

Robert Jost

NSCA-CPT, ACE-CPT

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Is Your Elbow Pain Actually An Elbow Problem?

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Is Your Elbow Pain Actually An Elbow Problem?

February 22, 2018/in Cherry Hill sports performance, Fit and healthy, Personal trainer tips, Sports performance, The scoop in all /by Alex Garashchenko

Is Your Elbow Pain Actually An Elbow Problem?

Whenever someone has a pain somewhere they typically like to go right to the source of the pain and start trying to fix it. Depending on the situation it could work, but more times than not the pain is just a symptom of a problem somewhere else in the body. So what could possibly be causing pain in my elbow if the elbow isn’t the problem? Let’s explore a few possibilities.

Elbow Anatomy

As you can see the anatomy can be very complex around the elbow, but if you notice many of the muscles that attach to the elbow also attach to the wrist. Therefore the muscles that move the wrist will also have some affect on the elbow as well. So what does that actually mean?

How the Wrist Affects the Elbow

So now that we know many of the muscles that move the wrist also affect the elbow we can break down how these muscles influence the elbow. The wrist has two main functions, flexion and extension. Wrist extension is the position your hand would be in, in a pushup position. Flexion would be the movement your wrist makes when flicking your wrist after a throwing motion. If either of these wrist movements are limited, whether it be from the muscle being tight from overuse or a mobility/stability issue, it can cause havoc at the elbow. The tight muscles will pull on the tendons of the elbow potentially creating an overuse injury like tennis elbow (lateral elbow pain) or golfer/climbers elbow (medial elbow pain).

Below are pictures of wrist extension (left) and wrist flexion (right).

How To Increase Wrist Flexibility

In order to increase your wrist flexibility you need to decrease the tightness of the muscles that are holding back your range of motion. There are going to be two main groups of muscles you want to aim for. The wrist flexor group and the wrist extensor group. Typically if your pain if felt on the outside of your elbow then you will want to focus on the flexor group. For pain felt on the inside, target your focus on the extensor group of muscles. A healthy dose of both can never hurt though 😉

Wrist Flexibility Protocol

The first plan of attack would be to decrease the tightness in the forearm muscles. Trigger point releasing and stretching will be your most effective tools for decreasing tightness and increasing length of the muscle leading to more flexibility. Start with releases of the forearms for 30 sec – 2 mins followed by stretches for 30 sec – 1 min. After decreasing the tightness we can effectively start implementing mobilization drills for 10-15 reps in each direction. These drills will help gain more range of motion at the wrist joint so you can start using your wrists to their full potential!

*Always consult a doctor first and get a diagnosis of the pain. Only then can you know how to effectively treat the pain. If it’s an overuse injury and not something more serious these protocols could be effective for you.

Wrist Extensors Release

Wrist Flexors Release

Wrist Flexors Stretch

Wrist Extensors Stretch

Wrist Mobilizations.

Your wrist flexibility is only one piece to the elbow pain puzzle, how your shoulder moves is a huge factor as well! Stay tuned for how your shoulder could be affecting your elbow and causing pain.

Written By:

Robert Jost

ACE-CPT, NSCA-CPT

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4 Exercises To Add To Your Sports Performance Training – Getting Started

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Is Magnesium the Third Piece to Vitamin D and Calcium Absorption?

January 30, 2018/in Cherry Hill sports performance, Fit and healthy, Fitness and Nutrition News in South Jersey area, Personal trainer tips, The scoop in all /by Training Aspects

Expanding on last weeks article about Vitamin D and Calcium absorption, Magnesium could be the third piece to the puzzle.

Magnesium has so many functions in the body and when it interacts with certain vitamins it can really increase their benefits. Vitamin D is one of them.

How Magnesium Helps:

Magnesium is essential for the metabolism of vitamin D.
Magnesium influences the body’s utilization of vitamin D by activating cellular enzyme activity.
Enzymes are protein molecules that stimulate every chemical reaction in the body. All the enzymes that metabolize vitamin D require magnesium.
Magnesium has a possible role in vitamin D’s effect on the immune system.

Magnesium Rich Foods:

Avocados, seeds, almonds, cashews, black beans, bananas, spinach, oats, and dark chocolate. These foods should always be consumed in moderation, well mostly the dark chocolate 😉 (keep it to 1 ounce to get the magnesium benefits)

Add in some of these magnesium dense foods in your meals or as snacks and improve your nutrient absorption!

Robert Jost

NSCA-CPT, ACE-CPT

Suggested Article:

Are You Getting the Right Nutrient Combos? Calcium and Vitamin D

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Healthy Turkey Meatballs and Low Carb Zoodles!

January 26, 2018/in Fit and healthy, Fitness and Nutrition News in South Jersey area, Healthy recipes, The scoop in all /by Training Aspects

Craving some Italian food? We got you covered. Turkey meatballs and zucchini noodles are delicious and nutritious alternatives to the typically high carb, high fat spaghetti and meatballs dish.

Ingredients (2-4 servings):

Turkey Meatballs:

1 lb organic ground turkey
1/2 cup bell pepper, diced
3 tbsp sundried tomato, chopped
1/2 cup spinach, finely chopped
1/4 cup almond flour
1 tbsp fennel seed
1 tsp oregano
1 tsp basil
3 tbsp crumbled goat or feta cheese
Salt and pepper, to taste
3 tbsp olive or avocado oil to cook in
1 egg (optional)

Zoodles:

2-4 Zucchinis

Sauce:

5 fresh tomatoes, peeled and seeded (to peel, cut a small “x” on the top and drop in to boiling water for 10 seconds and drop in to an ice bath. Skin will easily peel off)
1/8 cup olive oil
1 medium onion, diced
4 cloves of fresh garlic, finely minced
1/3 cup fresh basil leaves, finely chopped
1 sprig of fresh thyme leaves (or 1/2 tsp dried)
1 sprig of fresh oregano (or 1 teaspoon dried oregano)
1 bay leaf (remove when done)
1 sprig of parsley (or 1 tsp dried)
1 teaspoon sea salt

Instructions:

Preheat oven to 400 degrees F.
Combine meatball ingredients into a large bowl and mix until thoroughly combined. Using two spoons, form mixture into 1-inch balls as evenly as possible. Add egg if mixture doesn’t hold together.
Bake all meatballs for 15-17 minutes in the oven at 400 degrees F on parchment paper.
Add all of the ingredients used to make the tomato sauce and simmer until hot.
Spiralize zucchinis using a spiralizer and set aside. In a separate pan, spray with olive or avocado oil to heat, then add spiralized zucchinis. Toss zoodles with tongs until hot (1-3 minutes). Don’t overcook or they can become soggy!

Time to Enjoy!!

Robert Jost

NSCA-CPT, ACE-CPT

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Simple and Healthy Breakfast Recipe!

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Are You Getting the Right Nutrient Combos? Calcium and Vitamin D

January 23, 2018/in Fit and healthy, Fitness and Nutrition News in South Jersey area, Personal trainer tips, The scoop in all /by Training Aspects

Calcium and Vitamin D are another set of important nutrients that work more efficiently in combination. You always want to make sure you are not only getting the vitamins and minerals your body needs but also getting the most benefit out of them as well!

Calcium Food Sources:

Dairy products are well known for their high calcium. Most popular are low fat milk, yogurt and cheese. You want to keep these foods in moderation as they can be high in calories and saturated fats. Other ways to get calcium include: spinach, kale, okra, and white beans.

Vitamin D Food Sources:

The sun is one of the best Vitamin D sources, but it’s not always feasible to catch some rays. The time of year and weather play big factors in how much sun you can get. So here are some other great options. Salmon, Herring, Tuna, Mushrooms, egg yolks, and shrimp.

Perfect Meal Combos:

Make an omelette with mushrooms, spinach and low fat mozzarella cheese. Or grill up some salmon with a side of sautéed spinach.

Written By:

Robert Jost

ACE-CPT, NSCA-CPT

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Simple and Healthy Breakfast Recipe!

January 19, 2018/in Fit and healthy, Fitness and Nutrition News in South Jersey area, Healthy recipes, The scoop in all, Weight Loss /by Training Aspects

This recipe is not only very healthy for you but also only requires a few simple ingredients and minimal prep!

Ingredients:

2 eggs
1 tbsp. Coconut oil
Half an avocado
1 cup Fresh spinach
1 tbsp. Olive oil
1 small clove garlic
1 medium tomato

Instructions:

slice the avocado in half. Then slice into slivers. (optional)
Cut a tomato into quarters (or desired size)
Mince the garlic and combine with the olive oil in a sauté pan.
Sauté the spinach until cooked.
In another sauté pan use 1 tbsp. coconut oil and cook 2 eggs sunny side up (or your favorite style)
Enjoy!! 🙂

Recipe by:

Nika White

NPTI-CPT

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Are You Getting The Right Nutrient Combos? Iron and Vitamin C

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