carrot cake

Healthy Holiday Carrot Cake

Healthy Holiday Carrot Cake

 

Try this healthy carrot cake just in time for the Holidays!

carrot cakeIngredients:

 

For the Cashew Cream Frosting:
  • 2 cups cashews
  • ? cup honey
  • 2 tablespoon lemon juice
  • 1 tablespoon coconut oil
  • Water (as required)
For the Carrot Cake:
  • 2 large carrots, peeled and diced
  • 1 cup almond meal
  • 1 cup hazelnut meal
  • 1 cup dates
  • ½ cup dried apricots
  • ½ teaspoon cinnamon (or to taste)
  • ¼ cup shredded coconut
  • ¼ cup dried pineapple
  • ¼ cup sultanas or raisins
  • ½ teaspoon orange zest
To decorate:
  • Dried fruits and nuts of your choice. Or shredded/flaked coconut.
 

Instructions:

 

To make the Cashew Cream Frosting:
  1. Step 1 – Place cashews into a blender (or food processor.) Blend on high speed until a paste-like cashew cream begins to form. 
  2. Step 2 – Add the honey, lemon juice and coconut oil. Blend until the cashews become creamier. Add water gradually and as little as possible. How much water you need will vary.
To make the Carrot Cake:
  1. Step 1 – Place the diced carrots, almond meal, hazelnut meal, dates, dried apricots, and cinnamon into your food processor. Blend until very well combine and forms a soft paste.
  2. Step 2 – Add coconut, dried pineapple, sultanas/raisins, and orange zest to the mixture in the food processor. Blend very briefly until combined. You want these ingredients to be less processed so that there’s some texture variance in the finished cake.

To Assemble:

  1. Use either two mini spring-form pans or a small spring-form pan.
  2. Press a layer of carrot cake mixture into the base of your pan. 
  3. Add a layer of cashew cream frosting.
  4. Optional: Sprinkle dried fruits and nuts on the cashew cream frosting layer. Shredded or flaked coconut would also work well.
  5. Add another layer of carrot cake mixture onto of the cashew cream frosting. Smooth top of cake so it’s even.
  6. For best results refrigerate for a few hours (or overnight). Place plastic wrap or a plate over the top of the cake to prevent it drying out in the fridge. If you’re not refrigerating, move straight onto Step 6.
  7. Remove the cakes carefully from spring-form pans. The cakes will still be malleable so handle them gently.
  8. Top cakes with cashew cream frosting and decorate as you like.
  9. Slice and Enjoy!

Recipe by: 

Nika White

NPTI-CPT

 

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Recipe of the Week: Shrimp and Quinoa Salad

Recipe of the Week: Shrimp and Quinoa Salad

If you are looking for a change up to your normal salad you are going to want to give this one a try!

Ingredients:

  • Quinoa
  • Shrimp (peeled)
  • Broccoli
  • Green peas
  • Zucchini
  • Cucumber
  • Sunflower seeds
  • Olive oil
  • Mint
  • Chili peppers (optional)
  • Apple cider vinegar

Preparation:

  • Boil the quinoa, broccoli, and shrimp.
  • Defrost peas and grill the Zucchini.
  • Finely chop the chili peppers.
  • Toast the seeds (optional)
  • Mix together in a mixing bowl.
  • Add olive oil, apple cider vinegar, salt, pepper, and mint to taste.

Enjoy!

Recipe by:

Nika White

NPTI-CPT

 

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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 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:
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601 Laurel Oak Rd.
Voorhees, NJ 08043

Are Your Landing Mechanics the Missing Link to Top Sports Performance?

Are Your Landing Mechanics the Missing Link to Top Sports Performance?

 

So you’ve been working on your speed, power and explosiveness all season but have you actually been getting the most out of it? If you haven’t perfected your landing mechanics and ground contact on every stride, then you’re minimizing your playmaking capability and setting yourself up for potential injury.

What Does Landing Mechanics Mean?

Landing mechanics are what allows your body to set you up for the next move or bring your body to an effective stop. Whether it be a straight forward jump, lateral jump, a cut/juke move, or coming to a complete stop, how you land and the set up dictates the next move. 

How Will It Improve Sports Performance?

Landing mechanics are one of the biggest factors that can immediately improve your performance. If you can efficiently absorb the forces your putting into the ground with every step, juke and landing then you can effectively explode out of that move like a loaded spring. This leads to a more efficient and effective juke, and stride. To put it simple you use less energy and make more plays.

How Can It Reduce My Injury Risk?

 Landing is crucial to staying healthy and keeping yourself on the field or ice. Over time that landing issue, even if it’s minuscule, will lead to injury. For example, if your knees are collapsing inward every time you land,  this creates excessive force on your knee joints. Over time, this may lead to problems such as an ACL, MCL or meniscus tear. If you’re effectively landing with all joints aligned, then you’re more likely to stay healthy and dominate the game.

 

Here is a breakdown of proper landing mechanics.

 

 

 

 

 

 

 

 

Bad: Knees Collapsing in                                Good: Knees Aligned

 

Written By: 

Robert Jost

NSCA-CPT, ACE-CPT

 

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Training Aspects Personal Training and Sports Performance:

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

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…

 

Recipe of the Week: Healthy Almond Cookies

Holiday Cookie Alternative: Healthy Almond Cookies

 

The holidays are right around the corner and that means cookies everywhere! Here is a super easy and healthy recipe to hit your cookie craving this season.

 

Ingredients:

  • 3 egg whites
  • 6 tablespoons almond flour
  • 3 tablespoons honey
  • 2 cups almond flakes

Directions:

  • Mix egg whites, almond flour, and honey in a mixing bowl.
  • Add almond flakes to mixture and stir until combined
  • Make mixture into 10 medium sized cookies on baking pan
  • Cook on 350 degrees for 20-30 minutes
  • Enjoy!

 

 

Let us know how they came out and if they resolve your cookie craving this holiday season!

 

Written By:

Robert Jost

NSCA-CPT, ACE-CPT

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Training Aspects Personal Training and Sports Performance:

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

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…

 

Is Body Movement Training The Next Big Thing?

Is Body Movement Training The Next Big Thing?

What is Body Movement Training?

Body movement training can be summed up to pretty much any type of body movement done efficiently: running, walking,  jumping, bounding, rolling, cartwheels. These movements are already found in some fitness programs, but are they being done properly? And are they being worked on and perfected?

Hasn’t Body Movement Always Been a Thing?

It was a thing! Unfortunately, most people don’t move efficiently or often, leading to poor body mechanics and posture. This then leads to pain and potential injury. The vast majority of people are sitting behind desks for 8+ hours a day, followed by a few more hours in the car and on the couch to finish out the day. Our actions create habits and a habit of poor posture and inactivity doesn’t transfer well to healthy movement.

How Can I Make My Body Move More Efficiently?

Stop sitting so much, start there! For every hour you sit, make it a rule to at least get up and move around for 5 minutes. Do get a better idea of your body’s movement needs. Come in for a movement assessment. An assessment can pinpoint the body compensations and muscle imbalances developed over the years. These imbalances can come from various every day habits. You have a Desk job and aren’t very active. You play sports or have played sports and have developed imbalances because of the repetitive sporting movements. You’re an avid gym goer and have poor movement habits that lead to you doing the exercises incorrectly. Whatever it may be a movement assessment can help find the fix.

What is a Movement Assessment?

A movement assessment typically starts with a squat assessment. From this squat assessment every joint and muscle movement can be seen. Compensation patterns and muscle imbalances are determined. From there the most productive workout program can be put together to get your body moving more efficiently and in less pain! Now the true body movement training program begins!

Where Can I Get An Assessment?

More facilities are providing movement assessments than ever before, which is great for the future of body movement training, but not all assessments are created equal. Just make sure you do your homework on the place and find out if they do a movement assessment. If you live in the South Jersey area or want to complete an online movement assessment and suggestions on how to improve, we would be happy to help.

Written By:

Robert Jost

NSCA-CPT, ACE-CPT

 

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Training Aspects Personal Training and Sports Performance:

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

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…

 

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:

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

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…

 

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:

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

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…

 

Delicious Strawberry Chia Yogurt Recipe

Delicious Strawberry Chia Yogurt Recipe

Delicious Strawberry Chia Yogurt Recipe

Delicious Strawberry Chia Yogurt RecipeLooking for a new breakfast or snack option that tastes great and is easy to make? This strawberry chia yogurt recipe will be your new go-to.

Ingredients (makes 4 servings):

Chia Layer:

  • 4 tbsp whole chia seeds
  • 1/4 tsp cinnamon
  • 1/4 tsp ground ginger
  • 1 cup coconut milk

Strawberry layer:

  • 1 cup strawberries
  • 2 tbsp water

Strawberry and yogurt layer:

  • 4 large strawberries, sliced
  • 1 cup plain yogurt or coconut yogurt (non-dairy option)

 

Instructions:

  • Slice 1 cup of strawberries (keep 4 strawberries for the top layer)
  • Simmer sliced strawberries with 2 tablespoons of water until soft.
  • Mix the chia seeds, cinnamon, ginger, and coconut milk in a small bowl.
  • Soak chia seed mixture for 20-30 minutes, then divide mixture between 4 jars.
  • Add cooked strawberry layer. Then add the sliced strawberries, pressing them to the side of the jar.
  • Add the yogurt on top.
  • Enjoy! Or cover and place in the fridge for up to 3 days.

 

Written By:

Robert Jost

Fitness Specialist

NSCA-CPT, ACE-CPT

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601 Laurel Oak Rd.
Voorhees, NJ 08043

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

 

Workout anywhere- Playground ninja warrior

Workout anywhere- Playground ninja warrior

Workout anywhere- Cherry Hill Playground Ninja Warrior:

No Gym membership, No babysitter to watch the kids, no problem! Each person has a priority list. If fitness/healthy lifestyle is on that list then there are no excuses! To help you find some solutions, This next batch of Wednesday articles will focus on working out anywhere and everywhere. There is no need for weights, machines, specific equipment. Whether your schedule is full of family, work, events, school, we’ll give you some ideas on how to stay active without specifically taking time out to go to the gym.

Workout anywhere- Playground ninja warrior

Coming back from a weekend where Training Aspects trainers, clients and family members took a trip to Blue mountain and took part in a spartan race! We decided to hit the playground, the ultimate gym. The video below might be a bit advanced for some but the intensity of a workout is up to you. Body movement is the main goal, Train movement not muscle.

 

Written By: Kirill Vaks

Fitness Specialist

BA,CSCS,ACSM-cpt,NFPT-sns

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Training Aspects Personal Training and Sports Performance:

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

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

 

3 tips for summer

3 tips for summer

 3 tips for summer- Personal training success

 

It’s June, school is almost out, the weather is beautiful, days are longer and schedules are going to start changing. Whether your goal is a perfect beach body or to get better for your next sports season, pay attention to the following 3 tips and get moving to a successful, relaxing and yet accomplished summer.

 

Tip 1: Get into a habit of meal prepping (the nutritional aspect)

Meal Prep AdviceStart loving to meal prep! Between grocery shopping, cooking and cleaning, the total amount of prep time is 2.5 hours (once a week).  The majority of cafes, drive throughs and restaurants are over priced and have few choices, especially by the beach. By meal prepping, you will take control of not only what is going into your body but you’ll take control of your wallet (yes, we’re also money managers here at Training aspects ;)!

 

 

Tip 2: Adventure runs and body weight exercises  (the physical aspect)

When schedules change, often, workouts are the first to suffer. Transition periods are a killer. Take the pressure off yourself but stay productive. If you’re not sure if you can get to the gym, complete a 15-30 minute body weight workout or adventure run. Body weight workouts can be as simple as completing a few of the following exercises within that 15-30 minute time frame; push ups, planks, squats, crab walk, and mt. climbers. If you’re more of a runner, add obstacles/ exercises into your runs. As you run, complete jump squats, bear crawls, sprints with back pedals, and shuffles. It’ll take care of your “running kick” and add a greater resistance component. Working out doesn’t need to be a process (at least not to start ). It can be done anywhere. Transitional periods in schedules are usually the times that people fall off their fitness lifestyle. Instead of making excuses for why you don’t have time, simplify the process until the schedule settles down.

 

Tip 3: Not “NO” just not at this time. (the mental aspect)

Saying “No, I’m on a diet” to any loved one, friend, or acquaintance only entices them to follow up with “but I made this specially for you!” or “It’s good to have a cheat day” etc. Don’t motivate people to test your willpower and you may also be insulting them without even realizing it.  The more you’re tested, the easier to fall off. Instead, make it a lifestyle change. “Thank you for offering me that ice cream cake, it is my favorite. However, currently I’m not interested.” …. “ok, if you want some later feel free to have some” Everyone wins. The person who offered doesn’t feel rejected or insulted, your will power isn’t tested and mentally you don’t create the “red button” situation.  It’s all a mindset.

Article By:
Kirill Vaks
CSCS,ACSM-cpt,NFPT-sns

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