Health – Page 4 – fitinyyc – In-home Massage Therapy, Personal Training, and Corporate Wellness in Calgary

Italian wedding with meatball soup

Posted on November 20, 2013 by fitinyyc

A yummy, warm treat for those yyc’ers that are stuck in this deep freeze. 30 min all in from prep to table.

3 boxes low sodium chicken stock,
Boil
Prepare meatballs
8 oz ground beef
8 oz ground chicken
1 onion finely chopped
1 tsp chopped garlic
1 cup Italian parsley, finely chopped
1 egg
1 slice bread, chopped fine, no crust
Mix, roll.
Add meatballs to boiling stock
Add 3 large packs spinach to boiling stock
Cook 8-13 minutes depending on size of meatballs.

Serve and enjoy!!
Stay strong YYC!!

Chicken, quinoa and string bean lunch

Posted on November 19, 2013 by fitinyyc

Here is a quick and easy meal. Chicken cooked in water with some Montreal steak spice, quinoa cooked using low sodium chicken stock and steamed string beans. A little Sriracha sauce to compliment the chicken. Delicious, high in protein, ample carbs and great amount of fiber!!

Biggest Loser controversy

Posted on November 15, 2013 by fitinyyc

I couldn’t help myself but to share this article. I hits home with me, big time, and actually shares my view of the show. I hope you enjoy the read, and thanks to James S. Fell for writing it!
Stay strong YYC!!

http://www.sixpackabs.com/did-jillian-michaels-really-do-a-bad-bad-thing/

Men’s Health

Posted on November 13, 2013 by fitinyyc

Hey everyone. This blog is a little more personal, sorry. Just want to support the month of Movember and remind all of you dudes to go get your $h!t checked!!
Ladies, you are on the hook to help. Most guys will not, for some reason, get it done.
This past year I lost two friends, 36 and 44 years old!! Both were into fitness and both were healthy!! You never know guys!! I understand that movember started as men’s cancer but it has grown into much more now.
If you support it and are growing a stache, get on line and get some donations to help support the cause. If that isn’t your bag, donate here or to someone you know.

http://mobro.co/mstone

Thanks everyone!!
Stay strong YYC!!

Men’s Health

Posted on November 13, 2013November 13, 2013 by fitinyyc

Hey everyone. This blog is a little more personal, sorry. Just want to support he month of Movember and remind all of you dudes to go get your $h!t checked!!
Ladies, you are on the hook to help. Most guys will not, for some reason, get it done.
This past year I lost two friends, 36 and 44 years old!! Both were into fitness and both were healthy!! You never know guys!! I understand that movember started as men’s cancer but it had grown into much more now.
If you support it and are growing a stache, get on line and get some donations to help support the cause. If that isn’t your bag, donate here or to someone you know.

http://mobro.co/mstone

Thanks everyone!!
Stay strong YYC!!

Men’s Health

Posted on November 13, 2013November 13, 2013 by fitinyyc

http://mobro.co/mstone

Thanks everyone!!
Stay strong YYC!!

Pasta Fazool

Posted on November 12, 2013 by fitinyyc

Made some old school Italian pasta Fazool (pasta and beans) soup. Delicious and easy.
Boil pasta, leave it covered with water, scoop in about 1-2 cups of tomato sauce. Preferably homemade. Add in 3-5 cups of beans (your choice). That’s it, the flavor will depend on how good your sauce is so don’t be lazy!!

The two pics are immediately after cooking and a little later with some Parmesan.

Lemon Dill sockeye salmon

Posted on October 23, 2013 by fitinyyc

Here is some great Sockeye Salmon from a client of mine, straight from the Pacific Ocean. Simmered in lemon juice and dill, served with some brown and wild rice. The other side was a delicious cucumber/tomato salad with some feta cheese, oregano, basil and green and black olives.
Note that the photo is two meals!
Keep the diet clean, but enough fuel to make it through your workouts. Talk to an exercise physiologist or dietician for an accurate calculation of calories you should be intaking.
Stay strong YYC!!

Quinoa patti recipe

Posted on October 23, 2013 by fitinyyc

Here is the recipe for some really great tasting quinoa patties. I think I have it down. Of course you can add/subtract whatever you like.
Ingredients:
3-4 cloves garlic
1 cup onions
3 cups fresh spinach
2/3 cup sundries tomatoes
2/3 cup feta cheese
1 cup quinoa
2 cups chicken stock
1 egg
1 cup breadcrumbs or substitute
Salt and pepper to taste

1. Cook quinoa as per directions, using chicken stock instead of water- cool.

2. Sauté onions garlic and spinach together until translucent/soft-cool.

3. Chop sundries tomatoes and feta finely.

4. Mix everything together, add bread crumbs, egg and salt and pepper.

5. Shape patties and place on cookie sheet.

6. Bake at 350 for approx 20-30 min.

I hope you enjoy!!
Stay strong YYC!!

Exercise Program Progression

Posted on October 16, 2013 by fitinyyc

Continuously altering your exercise regime is important for growth. Not only as a whole, but quite literally. Now, this blog is general as it would be quite impossible to write one blog about all of the possibilities of exercise change based on type of program, individuality, level, strength, cardiovascular ability…..etc.
The important thing to take from this is that you need to change your program every 6-8 weeks, as a general guideline.
Basically, your body adapts to stress that is put on it, ie. exercise. And the frequency, intensity, type and time you put in are all factors deciding what the stressors are. In other words the FITT principle. Changing one principle every 6-8 weeks helps to keep your body moving forward with stress adaptation and allows for increase in muscle gains or cardiovascular improvements. The only caution is that you should not increase intensity and time(duration) at the same time. It is just a potential injury and health risk.
Feel free to send me any questions regarding your program (as long as it is not a weeks worth of work for me!!).
Thanks and stay strong YYC!!