Category: Blog

Stuffed garlic, spinach and cheese pasta shells

Posted on by fitinyyc

Here is a pretty quick way to whip up some stuffed pasta shells. This is not a very calorie reduced recipe other than the fact that it has spinach in it. I had to share it because it was delicious!!
Ingredients:
pasta shells
Garlic
Spinach (I used 1 frozen box of leaf)
Butter
Cheese (your choice here, this time I used cheddar and mozzarella)

While the pasta is cooking to al dente. Prepare the spinach in a frying pan. Add it to the melted butter and cooking garlic. Cook until soft and juicy.
Let it cool.
Set Cooked pasta on side if it is done prior to spinach cooling.
Grate cheese.
Stuff pasta with spinach mixture and top with cheese.
Bake at 350 degrees for about 8-10 minutes.
Enjoy!!
Stay strong YYC!!

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Quinoa salad, new

Posted on by fitinyyc

This is another delicious take on a quinoa salad. This time I used red onions, red pepper, yellow pepper, green onion, cucumbers, feta cheese, chopped spinach (lots) and of course quinoa. I seasoned it with lemon juice, oregano, olive oil, dill and sea salt. Turned out quite yummy, and what a health punch! Hai ya!!!
Stay strong YYC!!

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Recovery

Posted on by fitinyyc

Recovery is one of the most overlooked aspects of training. If not done regularly, it will most likely lead to overtraining and injury. Of course, like all other aspects of training, recovery is not simply done. It depends on age, intensity of training being done, how often you are training, type of training, physical limitations and past injury history. Any educated, experienced trainer will give you good advice on how often and what to do.
In general, recovery should look something like this:
1. Get massages on a regular basis. How often? Depends on level of training, but at least once a month if you are training regularly at a moderate to high intensity.
2. Stretch! Ya, I know! But stretching AFTER exercise or on recovery days helps to keep the tissue ‘aligned’ and allows for full range of motion.
3. Drink lots of water. Staying hydrated is very important!
4. Rest/sleep. As I have written about before, you heal when you sleep. No sleepy, no healy!!

Some basics.
Remember, active living can be considered a recovery day. A walk, play with the kids in the park, gardening, cutting the grass, shoveling the snow and so on.
Remember to recover, it will benefit your training more than you think!!
Stay strong YYC!!

Patience, you must have patience!

Posted on by fitinyyc

This is about the time of year when the newcomers to exercise start to drop off. Most will be upset that they haven’t seen a huge change in weight, measurements or how they are feeling. The truth is, you won’t!! Have some patience! The question I always ask back to my clients is “how long did it take you to gain this weight or how long has it been since you have exercised?” The normal response is usually an eye opener. Remember that exercise isn’t something to fix a problem, it is a preventative tool used to help increase health, vitality and the by-products are weight loss, feeling and looking better, sense of accomplishment and increased self esteem!!
Please relax! These will all come in time!
Make sure…you are on a proper program designed with your needs in mind. Are you doing it on your own? Do you need some help?
Maybe your program is to hard for your level of fitness and you are overtraining!! There are many possibilities.
If you are frustrated, burned out, unsure, upset or on the brink of quitting…please don’t! Find an exercise professional to give you the guidance you need.
Better yet, suck it up and keep moving forward. The results will happen if you are on the right track.
Stay strong YYC!!

Happy New Year

Posted on by fitinyyc

Welcome back everyone, to reality that is! If you have taken some time off of a healthy routine, come on back in, the water is fine. Returning to a workout regime should be gradual. Even if you only took a couple of weeks off. Give your body time to readjust to exercise again. It is the safest and most effective way to avoid disappointing yourself with the decreases in endurance and strength that you will notice. Take your time and do it right, or you may need to book a massage with me to fix the injured parts!!
Good luck, welcome back and stay strong YYC!!

Small biz owners mag

Posted on by fitinyyc

If you are a small business owner you should check out this free online magazine. It has several great tools to use to help run a successful business. I am a contributor and my article is on page 46-47. Check it here!
This is a no spam, no junkmail site!!

http://bit.ly/12J6DIU

Massage and injury

Posted on by fitinyyc

If, or when you injury yourself, ie. falling on ice or snow, remember that a pulled muscle needs time to initialize the healing process and you should let the healing start by leaving them alone for the first 72 hours (approximately). Now, realizing that everyone is different, try to pay attention to how your body heals. Applying ice initially has always helped me in the past. I ice 2-3 times during the first 24 hours if injury. There should be NO massage for the first 2-3 days after a serious injury. This allows the muscle to lay down a matrix and become stable and strong enough to resist the pressure of a treatment. If you get treatment it may be detrimental to the healing process.
Now, new studies are showing that light stretching and even light movement help the muscles to align the fibers in proper direction for increased strength. Keep that in mind, light movement, don’t go to the gym and do a hamstring workout if you blow out a hammie!!!
Consult me if you need further information!!
Stay strong YYC!!