Healthy Turkey Meatballs and Low Carb Zoodles!

 

 

 

 

 

 

 

 

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:

  1. Preheat oven to 400 degrees F.
  2. 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.
  3. Bake all meatballs for 15-17 minutes in the oven at 400 degrees F on parchment paper.
  4. Add all of the ingredients used to make the tomato sauce and simmer until hot.
  5. 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!

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:

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

Recipe by:

Nika White

NPTI-CPT

 

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Healthy Holiday Carrot Cake

Healthy Holiday Carrot Cake

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

Ingredients:

 

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…

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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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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 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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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 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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Delicious Strawberry Chia Yogurt Recipe

Delicious Strawberry Chia Yogurt Recipe

Looking 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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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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Healthy Triple Berry Chia Pudding

Triple Berry Chia Pudding 

chia-pudding

Chia is a super food; an excellent source of omega fatty acids, has more antioxidants than blueberries and it’s full of minerals, calcium, protein, vitamins and fiber. Plus it is low in calories and is incredibly satiating.  This pudding is great for breakfast, and is super quick and simple to make.  Enjoy! 


Ingredients:

  • 1 cup unsweetened almond/coconut milk beverage
  • 3/4 cup fresh blueberries, sliced strawberries and raspberries
  • 2 tbsp chia seeds
  • honey to taste

Directions:

Combine the almond-coconut milk together with the chia seeds and fruit in a glass jar with a lid. Cover and shake well, set aside for 15 minutes. Give it another good shake then refrigerate overnight or at least 5-6 hours.  Divide into 2 bowls or glass serving dishes and serve. Enjoy!

Nutritional Information:

Servings: 2 • Size: about 1 cup
Calories: 110 • Fat: 5 g • Carb: 12 g • Fiber: 7.5 g • Protein: 4 g • Sugar: 3 g
Sodium: 64 mg • Cholest: 0 mg

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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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