personaltrainingallen

Frisco Client of the Quarter: Q1 2026

Thu, 05 Mar 2026 23:23:13 GMT

Frisco Client of the Quarter Q1 2026

Sreeja joined our group program with a smile on her face and a great attitude from day one. Even in her first few months, when the scale wasn’t showing much change, she was already making huge progress. She had more energy, was sleeping better, her skin was clearer, and she simply felt better overall. While the scale wasn’t moving yet, it was clear she was building a strong foundation of habits and consistency. Her workouts became more confident, her form improved quickly, and she showed up ready to work every single session. At that point, we knew the next step was taking a closer look at her nutrition so her results could match the effort she was putting in. Sreeja did exactly that. She got intentional with her nutrition, focused on supporting her energy and consistency, and soon the scale started reflecting what she had already been earning through her hard work in the gym. On top of her dedication, Sreeja is genuinely one of the happiest people I know. She always comes in smiling, keeps things fun, and brings the best energy to our sessions. We’re so proud of what she has accomplished so far, and we can’t wait to see what she does next.

What workout milestones have you accomplished since you started IPT?

I most definitely have way more energy after I started IPT. This is not just physically, but mentally also. This is a big deal for me. I am able to lift up to 25 lbs for chest press which I would have not imagined when I started IPT. Thanks for the trainers for constantly pushing and motivating.

Are there any notable habit changes you've made since starting with IPT?

I have definitely started eating more mindfully. While my diet was healthy for the most part, I was not tracking calories earlier and once I started counting calories, I could see the scale moving in the right direction. I also realized how your water intake and daily steps really matter. So thanks IPT for inspiring me to pick up new habits!

Is there anything special that you like/love about IPT?

What I love about IPT? Everything. The trainers, the workout and flexible timings and the accountability. I loved the fitness challenge we had as well. Personally I made the most progress during that time as I was so focused on the challenge.

What advice or motivation would you give other clients/members when it comes to health and fitness?

Keep lifting. Do not focus on the scale initially. Get into a healthy lifestyle and adopt healthy habits such as drinking water, prioritizing protein and daily steps, and calorie counting. Do not be hard on yourself. You do not nee

Frisco Client of the Quarter: Q4 2025

Thu, 05 Mar 2026 23:14:59 GMT

Frisco Client of the Quarter Q4 2025

Anumita has done AMAZING during her 6 weeks of NT coaching. She answered every check-in and journaled her food. Because of her schedule and time constraints, she eats out alot but she was great about making major changes to what she ordered so that she could still stick to the plan and get results. She also pushes to her max every session and has never missed one cardio session or any of her training sessions. Since the beginning she has been very consistent and disciplined and since July she’s lost 16.4 lbs of body fat mass!

What workout milestones have you accomplished since you started IPT?

When I started at IPT a couple of months back, I often joked about how perfect would it be if the slamballs mysteriously disappeared one day! But they have grown on me and I find them to be great stress busters!

Are there any notable habit changes you've made since starting with IPT?

I drink more water throughout the day and have curbed my sugar cravings!

Is there anything special that you like/love about IPT?

Everyone here is really nice. Always motivating and encouraging!

What advice or motivation would you give other clients/members when it comes to health and fitness?

You are what you eat! And you always can’t be cooking at home! But when you start making conscious choices you are on the path to win!

And this one’s all the moms out there! Don’t let anyone or anything let you feel guilty about taking out time for yourself. When you are physically, mentally, and emotionally fit you are that much more present for your family. You got this mama!!

Allen Client of the Quarter: Q4 2025

Thu, 05 Mar 2026 23:06:13 GMT

Allen Client of the Quarter Q4 2025

Miss Alice has been consistent since the very beginning, and her journey has been nothing short of inspiring! She has overcome incredible challenges both inside and outside the gym — including two knee replacements, a shoulder replacement, and a battle with breast cancer. Through it all, she’s shown what true resilience looks like. Alice continues to show up with a positive attitude, putting in the work week after week — training 3x per week at IPT and adding Pilates twice a week to stay mobile and strong. es: over the last 12 months she’s lost 22lbs of bodyfat. Today, she’s fitter, stronger, and more confident than ever before. We couldn’t be more proud of how far she’s come!

What workout milestones have you accomplished since you started IPT?

I joined the gym after being sedentary for decades, and 15 months out from breast cancer surgery and radiation treatment. During my first year at the gym, I had 3 major surgeries, both my knees replaced and my right shoulder replaced/reversed. In January of 2025 I couldn’t get on or up from the floor, so I did all my core exercises on a massage table. Lifting 3 pound dumbbells was a challenge for me. Now I am getting on and off the floor, lifting 50 pound kettlebells, using the rowing machine, and pushing sleds with 100+ pounds of weights. My latest goal was to walk a 5k race under 60 minutes - I did one this month and came in 3rd in my age group with a time of 54:06. My milestones increase each and every week.

Are there any notable habit changes you've made since starting with IPT?

My life is completely different since I joined Infinity. I work out with Kegan 3 days a week, I take private Pilates classes 2 days a week, walk 2-5 miles every day, and log everything that I eat and drink every day. I have lost weight, gained muscle, have increased energy, sleep better, and fully enjoy my retirement.

Is there anything special that you like/love about IPT?

The trainers are amazing. Everyone is upbeat and happy to see you when you walk in. Everyone greats me by name, and cheers me on while exercising. The sessions are always varied and innovative, never boring or repetitive. The group and special classes offered are interesting and different, not your normal “everyone do burpees” classes. I am never bored during my workouts.

What advice or motivation would you give other clients/members when it comes to health and fitness?

Stick with it. Show up and do the exercises. If it feels too easy or too light, tell your trainer. Push yourself to greatness. If a 66 year old sedentary women can lose 70 pounds, work through 4 major surgeries, and push a sled across the gym, so can you.

Frisco Client of the Month: Q3 2025

Thu, 05 Mar 2026 22:52:53 GMT

Frisco Client of the Quarter Q3 2025

JJ is a great client, he is one of those people who walks in a room and uplifts the workout environment instantly. In sessions he is always willing to challenge himself to take it to the next level. It has been awesome to see him push himself for the big goals he set and speed of which he got there. It’s a huge testament to his effort and dedication to his health and fitness.

What workout milestones have you accomplished since you started IPT?

Well, I don't remember if I did many pushups when I first trained with Drew, but now I'm doing a pushup challenge and have now hit 40 in a row. I'm surprising myself even with how much I can lift compared to when I started, let alone forever ago when I did training before.

Are there any notable habit changes you've made since starting with IPT?

I have been meal prepping since maybe the 2nd week for my nutritional state and haven't quit. It's been very beneficial for my progress, health, and wallet vs eating out so often or quickly grabbing fast food.

Is there anything special that you like/love about IPT?

I've only trained with others a couple times before but I don't think my mindset was in the right place, or that I made realistic goals to keep me going. My hope in joining IPT was to gain that accountability and motivation, which I have. I'm making the most of group classes as it's all I can do for now, but all that matters is that I keep growing.

What advice or motivation would you give other clients/members when it comes to health and fitness?

Stick to the program. Be patient with yourself. Don't be just a hearer of advice from the trainers, but a doer also. And don't be afraid to challenge yourself. You'll be surprised to find your workout limits probably aren't really your limits.

Allen Client of the Quarter: Q3 2025

Thu, 05 Mar 2026 22:48:36 GMT

Allen Client of the Quarter Q3 2025

Bernardine has consistently chipped away at her goals one month at a time and trusted the process. Since the beginning of her journey with us, she has shown up with unmatched consistency, a positive attitude, and a work ethic that inspires everyone around her. She's put in the effort day after day not just during workouts, but in her nutrition, mindset, and habits outside the gym too. Her results speak for themselves: over the last 12 months she’s lost 55lbs of bodyfat 12.6% , gained strength, and improved her overall movement. What really stands out is her commitment to the process. She’s fallen in love with the journey, and it shows in everything she does. Bernardine has made a complete lifestyle shift. She’s proof that with the right mindset and support, real and lasting transformation is possible.

What workout milestones have you accomplished since you started IPT?

There have been so many milestones since starting IPT. When I started at 57 years old, I never expected to be pushing weights like I do now. I never expected to gain strength and tone and lose the weight I have lost. As I near my initial goal weight, I am shooting to lose an additional 10 pounds. I feel stronger with much more endurance and significantly less pain. I was taking up to 6 ibuprofen daily for joint pain prior to working out. Now I rarely need it, despite having arthritis!

Are there any notable habit changes you've made since starting with IPT?

I have made so many habit changes that have become life long changes now. I eat smaller, healthier portions and feel satiated. I can eat out and go on vacations and NOT gain weight. I even worked out on my last vacation.

Is there anything special that you like/love about IPT?

I love the support and encouragement that I receive from everyone at IPT. The energy level is engaging even on my most exhausted days. I am so thankful for Isaac, who walked every step to success with me. He set me on the path and tweaked my program in a way that has set me on a constant path of success. He continues to take time to encourage me and praise my successes even though he is no longer my personal coach. He is intentional and always puts a smile on my face with his positive remarks.

What advice or motivation would you give other clients/members when it comes to health and fitness?

Stay consistent. There are no short cuts. It takes hard work and commitment but it can be done! I had all but given up on being fit at my age and starting weight. But I never miss a workout, no excuses! And now all I can see are my goals. Stay forward facing and keep going!

Allen Client of the Quarter: Q1 2026

Wed, 04 Mar 2026 23:10:39 GMT

Client of the Quarter Q1 2026

Pat is one of the most dedicated and hardworking individuals I have had the privilege of training. She truly embodies the idea that patience and consistency are key. Her journey was not always easy, and it required commitment, perseverance, and meaningful lifestyle changes. Through that process, she has lost over 30 pounds of body fat , gained muscle, accomplished things she hadn’t been able to do in years, won challenges, and genuinely developed a love for working out. Most recently, she was nominated as IPT’s Member of the Quarter, which speaks volumes about her effort and character. I am incredibly proud of Pat and excited to watch her continue to grow and progress. Her potential is limitless, and she is truly unstoppable!

What workout milestones have you accomplished since you started IPT?

Oh gosh! So many, I’m not sure where to start! What stands out the most is that my mindset has evolved from “I don’t think I can do that” to “Let me try it”. I now look forward to my training which I never thought would happen. It has been really exciting for me to see my growth. I can “stir the pot now” and couldn’t even hold a plank on the SB the first time we did this exercise. I was able to deadlift 90 pounds (total) today without feeling it in my back. I’m getting up and down from the floor so much easier now, I can stand from the box without leaning all the way forward. These are huge things that will improve my quality of life as I age.

Are there any notable habit changes you've made since starting with IPT?

Yes! I walk 45 minutes every day and attend training sessions 5 days a week (4 semi-private and 1 group). I’ve consistently kept up that schedule getting makeups done the week they were missed. If I miss, my day just does not feel right.

Is there anything special that you like/love about IPT?

First and foremost, the trainers. They truly care and value each of us and it shows. They have all made me feel like I belong. Dakota has had way more faith in me than I’ve had in myself and that motivates me to do more than I thought I could do. Both Dakota and Brad (my two regular trainers) worked with me when I had knee issues to make sure I was able to continue training while my knee improved.

What advice or motivation would you give other clients/members when it comes to health and fitness?

Trust your trainer, do the work, and celebrate your progress. Commit! Lastly – scan. Sometimes the scan shows progress you can’t see by just focusing on weight.

CLIENT OF THE QUARTER: Q2 2025

Fri, 16 May 2025 02:47:26 GMT

Client of the Quarter Q2 2025

Cat Came in with a big goal, she set her bar high and did not let anything stop her from making progress. Since the start what truly stood out about Cat is her consistency and honesty. She’s lost 18 lbs/8.4% of Body Fat mass in just 4 months while increasing muscle mass by 3lbs and is only 3lbs away from her long term goal! In the workouts she is always pushing herself and regardless of if it is a good or bad day, you will find her trying to go up in weight and going all out in the workout finishers

For nutrition, she responded to every check-in on time and was open about the challenges she faced along the way, which allowed us to work through them together with meaningful guidance and support. She logged everything—including drinks and desserts, which are often left out. That level of transparency helped us pinpoint cravings and make smart, satisfying food swaps that worked for her lifestyle. She also embraced feedback with an open mind, trying new foods and products she hadn’t considered before. Thanks to that flexibility and commitment, she’s made incredible progress!

What workout milestones have you accomplished since you started IPT?

The biggest milestone is the ability to lift heavy weights with confidence. I never lifted heavy weights before joining.

Are there any notable habit changes you've made since starting with IPT?

Coming to class has given me the stability and routine that I needed. My sleep schedule was all over the place before I joined so I’m grateful to feel normal again. Starting my day with gym classes gives me the ability to handle anything the day throws at me because the hardest part of the day is already done. It sets the tone of the day for success.

Is there anything special that you like/love about IPT?

I love the trainers! They give me the confidence to push myself and to stay consistent by showing up for myself everyday, whether it’s at home on the treadmill or coming to class consistently. Amy is also amazing and helped me create eating habits that work.

What advice or motivation would you give other clients/members when it comes to health and fitness?

In the long run, dedicating your time and effort to showing up for yourself at the gym and with disciplined eating habits is cheaper than paying for the medical bills that not doing so will eventually create. It’s never too late to start, but start sooner than later!

Frisco Client of The Quarter: Q1 2025

Mon, 03 Feb 2025 21:51:01 GMT

Frisco Client of the Quarter: Q1 2025

Diana Garcia

Within 6 consistent months at IPT’s Semi Private Program, Diana is down 17.9 lbs and 8.8% body fat! The greatest thing about Diana is she always steps up to the challenge in front of her. From the beginning, she set a big goal and didn’t let anything hold her back from getting there. She quickly implements feedback to progress forward. Her consistency in and outside the gym has been incredible.

Since starting, she’s improved her endurance, mobility and core strength. She says that she feels able to perform exercises in a better way and with ease.

“The main change has been being mindful of what I eat & drink. Accountability has been a key motivator for me; I love the family concept. I have a big appreciation for everyone.

Consistency makes a difference when it comes to changes.

Showing up to the gym is just a part of the whole journey, the journey may not be easy but keeping in mind the goal will keep you going.”

Great work Diana! We’re proud of you and we look forward to seeing you continue crushing your goals!

Allen Client of The Quarter: Q1 2025

Mon, 03 Feb 2025 21:46:39 GMT

Allen Client of the Quarter: Q1 2025

Simon Salinas

Within 5 consecutive months in IPT’s 1:1 Program, Simon has lost 23.3 lbs of BFM, 29.9 lbs of total weight! Simon always comes in with high energy and a positive attitude. He made big progress in dropping body fat and getting stronger!

Since starting, he’s gone down an entire clothing size and now feels less tired at the end of the day. His newfound endurance has also helped him be able to move quicker at work and increase the distance he can maintain on his running pace. Simon feels like he sets a new PR for himself each week!

“I've started looking at the nutrition facts for food that I eat and make mindful decisions on where I'm receiving my nutrition from. On days I want to take a break from the diet, I make slight changes to the sizes of items like instead of getting XL or L fries like I did before joining IPT, I get medium and that is enough for me to satisfy the craving. When it comes to staying active, I've started meeting and exceeding my step count goals. I also look for easy ways to add exercise into my day by running to get items for a short period of time or doing squats when I'm picking up items. I also started being consistent with working out and it feels great to prove to myself that I'm able to maintain consistency.

I work with kids with aggressive behaviors so strength, endurance, and movement is an important part of my job. IPT has been the difference from me getting hurt preventing an aggression, to keeping myself and the kids I work with safe. I love how IPT has set sessions that you can sign up for. I've been to other gyms and they don't have enough machines for the people going. Sometimes, it's even hard to find any machine available. There are raffles, nutrition support, support from trainers that aren't even the one you work directly with. They're all rooting for you to meet your goals and take your health journey seriously.

Consistency and showing yourself that you can show up and do difficult things is important. A consistent diet and continuous exercise schedule has made me make so much progress in the last quarter. What has truly motivated me is that my results and mentioning of the gym inspired my friend to start going to their gym. That positive impact on someone else made me glad that I joined IPT!”

Great work Simon! We’re proud of you and look forward to seeing you continue crushing your goals!

Frisco Client of The Quarter: Q4 2024

Thu, 07 Nov 2024 22:35:48 GMT

Frisco Client of the Quarter: Q4 2024

Ryne Sandel

Within 4 consistent months at IPT’s Semi Private Program, Ryne has lost 20.2 lbs of body fat, and dropped his body fat percentage by 7%! Ryne is super consistent, is always pushing himself in the gym and does the work to get the results he strives for. He also shows up consistently with a positive attitude. Every 5:15 am class he is welcoming everyone in, talking to the new clients and hyping up those around him.

Since Ryne has started training with IPT, he’s also increased his upper body and back strength by going up 20-30lbs in his main lifts. Lastly, He’s noticed a significant improvement in his overall endurance which helps him more easily get through the day!

“My diet has been night and day different. Since Amy got me in the habit of monitoring my intake and really watching my macros, I have found it much easier to make great, healthy choices everyday.

What makes IPT great is the personal attention. Zach, Amy, and the entire staff have been there to answer all of my questions and to provide whatever support they can on the journey. The accountability makes a huge difference to making progress.

Make sure you keep track and celebrate your “small wins.” Even if it is just going to every training session. By stacking up those small wins, anytime you have a “setback” you can keep up the motivation to continue. If you only celebrate the “massive” wins, you will get discouraged every time you have a small slip. So stack those small wins and put them in your win/loss record column. The goal is to be a little bit better each day. Stack that up over time, and the change is huge.”

Great work Ryne! We look forward to seeing you continue crushing your goals!

Allen Client of The Quarter: Q4 2024

Thu, 07 Nov 2024 22:31:40 GMT

Allen Client of the Quarter: Q4 2024

Meredith Barrows

In just a few months, Meredith has lost 10.2 lbs in body fat mass in IPT’s Semi Private and Group Hybrid Program! Meredith goes extra hard in each class and is always ready for a little challenge. She comes in with postive attitude, and is always eager to learn!

When Meredith started with IPT, she was postpartum and had lost all core stability. Through her hard work, she has noticed that her core strength has greatly increased, stating that it is even better than before pregnancy!

“It used to be so hard to motivate myself to wake up early and get a workout at home. I’d snooze and eventually run myself out of time. Now it’s part of my daily routine to wake up at 4:45am to get to my 5:15am workout.

I love the accountability, the variety of the exercises/workouts (you never feel like you’re just doing the same old thing over and over) and being pushed to be your best/give your all by the trainers. They care about your success and your individual goals.

I’m definitely no expert and still have a long way to go but I think setting attainable, short term goals on your way to long term goals is helpful. Also, recognizing that true progress that can be maintained takes time and effort. I think focusing on non-scale victories is important too. Feeling better in your clothes, being able to go up in weight on exercises that used to be tough for you, having more energy in your day to day life - all of those little things are accomplishments to be proud of too!”

Great work Meredith! We look forward to seeing you continue crushing your goals!

Client of The Quarter: Q3 2024

Thu, 01 Aug 2024 22:28:05 GMT

Client of the Quarter: Q3 2024

Ruth Palmer

Since Ruth had her first scan on the 17th of February, Ruth has continuously lost body fat every month for a total of 12 lbs of body fat in 4 months! Her body fat percentage is down almost 5% as well. She always pushes herself in her semi-private classes, increasing her weight every time while encouraging others to push themselves. She has stayed on top of her nutrition and is really embracing the entire journey of her health and fitness!

Since Ruth has started training with IPT, she has accomplished more milestones than she thought were possible at the beginning of this journey. Her legs are steadily gaining strength, currently able to deadlift 155 lbs, and her arms and chest are becoming stronger while being efficient, currently able to chest press 30-35 lbs. Incorporating cardio has also helped with her energy level during class and in everyday activities.

“A few notable changes that have developed during the last few months at IPT is the ability to understand the importance of nutrition on an overall level vs thinking of nutrition changes as a short term diet. Consistency is important to overall health. Working out and being mindful of what I eat throughout the week makes more of a difference than a half-hearted attempt.

IPT is a great place to train due to knowing exactly what to expect in terms of services provided, knowledge of staff, and environment. I love being able to know my exact workout schedule, knowing that my spot will always be there, and that I am surrounded by not only great supportive trainers, but also fun and motivating fellow IPT-ers!

Get to know those around you in class. It adds to the overall experience positively. You help motivate one another and laugh off your struggles. Embrace the lifestyle. Even though at first it was a bit tough to get into the swing of things, being mindful of nutrition and integrating both the workouts and cardio into my everyday life has been quite a positive change!

Congrats Ruth!! We are SO proud of all your hard work and dedication you put in each and every day! You earned this! Keep up the grind and we will continue to see your growth!

Client of The Quarter: Q2 2024

Wed, 01 May 2024 16:32:34 GMT

Client of the Quarter: Q2 2024

Steve Lepping

Steve has been crushing it ever since joining IPT in Dec 2023. He continues to stay consistent with his nutrition, cardio and exercise. He always pushes past his limits in every workout which has resulted in losing body fat mass every month! He lost a total of 35.7 lbs of BFM since joining! Steve Lepping has transformed his life for greatness!

“Being able to survive the finisher [is a milestone for me]! I've gotten to 65's on the chest press, and 90 lb lunges. I have better endurance overall although, I still have a ways to go! Rather than watching TV and gaming I now have a much more active lifestyle, walking and biking. I'm also much more aware of what I'm eating.

All the trainers I've worked with have motivated me and are extremely friendly! I find myself looking forward to workouts now, rather than dreading them. Daniel, above all, has especially been great at riding that line of holding me accountable and accommodating a hectic schedule (along with my back and knee issues). It's also great just showing up and following a specific regiment that's already laid out for me. Lastly, the nutrition coaching I received when I started has been a huge factor for my success, so I owe a huge shoutout to Reagan!

Follow your nutritional guidance, show up for your workouts, and hold yourself accountable to prioritizing your health by following those simple steps. Do not try to do these things, there is no try, DO or do not."

Great job Steve! We are extremely proud of how much you have accomplished since joining IPT and constantly improving yourself. Thanks for sticking with it and trusting in us to help guide you. We look forward to continuing to help you in your health and fitness journey!

Client of The Quarter: Q1 2024

Wed, 07 Feb 2024 22:41:08 GMT

Client of the Quarter: Q1 2024

Andrea Blackburn

Andrea has been at IPT since July of 2023 and has been the definition of consistency! She always makes adjustments to her nutrition and exercise when needed and pushes herself in workouts every single time. Each month she exceeds her goal of losing body fat mass, and has lost a total of 24lbs of BFM since joining! She's able to chest press 25 lb dumb bells and can do a full pushup without any assistance now. You can really see the difference in how Andrea carries herself and the confidence she has now compared to her first day at IPT. She completely transformed her life for the better!

“Since I started training at IPT, I've lost 24 lbs of body fat mass. My energy is better than it's been in a long time. I can work out for longer periods of time before getting tired and my core is much stronger which has led to no more lower back pain. As a result of all of this my confidence is coming back stronger than ever!

Even though there is always an abundance of motivation at IPT, one thing my trainer, Stephen, told me at the beginning of my journey that really stood out to me is about the difference in motivation versus discipline. We may not always feel motivated but discipline is the ability to stay committed to something regardless of motivation. I have become very disciplined in my commitment to my health by having training sessions 3 days per week at IPT, walking 3 days per week, and not letting excuses stand in my way. Another notable habit change is my eating habits. I follow the advice that Reagan, the nutrition coach at IPT, gave me early on. Also, eating healthier and limiting sweets has led to not having those cravings anymore for foods that don't serve me well.

Something that really stands out to me about IPT and sets them apart from other gyms is how caring and helpful the whole staff is. My trainers always make certain that I'm doing the workouts correctly and with proper form without intimidation. I love that I get to just show up, do what I'm told without having to think about what I should do, and I know I'll get great results. I know they're always looking out for my best interest and growth in my fitness goals.”

"I would say the best advice I can give is to make yourself and your health a priority. When you're actively moving and eating well you can tell a vast difference in how you feel and perform on a daily basis. Everything in your life will improve when you're functioning at your very best. Show up and stick with it."

Great job Andrea! We are extremely proud of how much you have accomplished since joining IPT and constantly improving yourself. Thanks for sticking with it and trusting in us to help guide you. We look forward to continuing to help you in your health and fitness journey!

Client of The Quarter: Q4 2023

Fri, 03 Nov 2023 23:45:19 GMT

Client of the Quarter: Q4 2023

Rey Rodriguez

Rey has been here since early June & has never missed a session! He's on-point with his tracking for nutrition and always does his cardio. He has hit every goal since he started and has lost 49.6 lbs of body fat mass and gained 3.8 lbs of skeletal muscle mass. Down from 48.9% BF to 36.6% BF. The health of his knees has improved drastically and he continues to have an exceptionally positive attitude!

“I have more energy throughout the day. I am able to do things I wasn't able to do when I first started. Strength is increasing. I am eating a lot better. Following the advice of the nutritionists. Being more aware of what I'm consuming and not missing any workouts or I reschedule if need be.

Everyone at IPT truly cares about their clients. They are awesome at what they do and it shows. They care about the health and well-being of everyone they train. They provide great motivation, great follow up and great advice. They make it a fun place to workout. DON'T EVER QUIT!! It is all worth it!”

Great job Rey We are extremely proud of how much you have accomplished since joining IPT and constantly improving yourself. Thanks for sticking with it and trusting in us to help guide you. We look forward to continuing to help you in your health and fitness journey!

Client of The Quarter: Q3 2023

Wed, 02 Aug 2023 16:51:56 GMT

Client of the Quarter: Q3 2023

Dylan Favre

“Hi, my name is Dylan and I’ve been at IPT since December of 2022, and my fitness habits have greatly improved since then!

Since I started at IPT, I’ve been consistent with all of my workouts at the gym, my workouts outside of the gym, and my nutrition. I’ve lost 13.2 pounds of body fat, and have gotten stronger and faster with every session. My training at IPT has helped me to throw a no-hitter this baseball season as well as decrease my 40 yard sprint time!

Ever since I started at IPT, I’ve been excited to make it to every session. I no longer skip the gym whenever I “don’t feel like it”, because I know that every session is making me better.

What makes IPT special is how all of the trainers and the nutrition coaches are not only my teachers, but my friends as well. They ask me about school and my personal matters, and this helps us grow closer. The fact that we know a lot about each other definitively increases the quality of our sessions so we can be closer and understand each other.

My advice to you is that consistency is key! When you start it sucks, but once you start seeing results you’ll never miss a day at the gym again."

Great job Dylan! We are extremely proud of how much you have accomplished since joining IPT and constantly improving yourself. Thanks for sticking with it and trusting in us to help guide you. We look forward to continuing to help you in your health and fitness journey!

Client of The Quarter: Q2 2023

Mon, 01 May 2023 15:37:51 GMT

Client of the Quarter: Q2 2023

Christopher Watson

“Hi, my name is Chris Watson and I just hit my 1 year anniversary of being a member at IPT! In these last 4 months since Jan-April 2023 I have lost 21.5lbs. I have also lost 14.5lbs in strictly body fat and 5.3% in my body fat percent. My goals are not tied to any number right now, but rather to my quality of life, and the biggest change I have noticed is in regards to my recovery. For example, before IPT I would walk around after “leg day” feeling like I had glass shards all through my legs but I haven’t felt like that since about a month into my time here. I am able to not only put in maximum effort during my workouts, but also live the rest of my life feeling comfortable in my own body.

My life has been flipped upside down in the last year for reasons outside of the gym, but I’d say the biggest changes attributable to my work here have been the ability to make better food choices, the ease with which I maintain my hydration, and my ability to prioritize my own needs in the form of being consistent with my workout frequency and knowing when to rest AND doing both without guilt or apology.

I have always been incredibly self-conscious during my workouts, to the point I would work out in my own home with the door closed. IPT has a very welcoming atmosphere, with everyone focused on their own session and guidance/instruction from their trainer.

I also like how diverse the client base seems to be, and figure that perhaps we are all helping each other, in a way, as different approaches work for different clients and those ideas can be shared with others that might benefit through nutritional or fitness coaching. The nutritional component is not to be underestimated; it was the clincher for me choosing IPT over other options and has made all the difference compared to my past workout/health efforts.

The biggest piece of advice I can give, and it has served me well in other areas of my life, is to stay curious. Something brought you here, and you are showing an interest in pursuing your health and well-being, it doesn’t matter if you are at the start of your journey or have been going down this path for decades. As for me, curiosity usually comes in the form of researching food options that might fit into my macros when I see something that interests me, or adding even just a tiny bit more difficulty to a workout set (even just 1lb) if I think I have it in me to do more just to see how I feel. I wonder what new things I will find to be curious about in the future!

The second piece of advice is to come to terms with knowing what you are NOT willing to do. For example, most people I know enjoy cooking and food prep in general to some degree even if they aren’t directly pursuing their physical health, but I absolutely loathe it. For now I’ve accepted this about myself, and have come up with healthy approaches to eating that have essentially eliminated this step. As my goals change and my priorities along with it, I may revisit my resistance, but ultimately I had to find an approach that was truly sustainable, because I am stubborn as hell and know that trying to force it would have sabotaged my efforts entirely. Don’t force that kale salad if you don’t enjoy it, find other things that you enjoy but will still help you get closer to your goals.

The final thing I will say is don’t worry about being perfect, which is a HUGE challenge for some of us. If you have a nutrition macro but you struggle to meet it, work with your nutrition coach at IPT to explore options that you might enjoy. It took me about 10 months to come up with a consistent approach that allowed me to truly meet my nutrition goals as shown on paper, but that doesn’t mean I was failing in the meantime, I was just in the process of learning what works for me. Like so many other things in life, it’s all about the journey and not the perceived destination. I know that what I’m doing now will not necessarily meet the needs of my future goals, and now I think I’m going to have fun figuring out how to change things up when that time comes!”

Congrats Chris!! We are SO proud of all your hard work and dedication you put in each and every day! You are so deserving of this! Keep up the grind and we will continue to see your growth!

Women's Client of The Quarter: Q1 2023

Mon, 13 Feb 2023 17:34:09 GMT

Women's Client of the Quarter: Q1 2023

Shannon Hall

Hello, I am Shannon and have been at IPT for a few years now! I joined IPT back in April 2019 and my strength and endurance have definitely improved! This is important to me as I get older.

Last October, I joined my first challenge at IPT which was the 28 day challenge. I followed everything they told me, came to the workouts, stayed consistent with my fitness and nutrition and was able to win the whole thing! From September 26, 2022 to December 23, 2022 I ended up losing a total of 17.4lbs of body fat mass! My eating habits are much better since I started my first challenge in October. I have always loved working out, but didn’t always have a plan for eating. Now, I meal prep my breakfast and lunch for the week. This has been a game changer and helped tremendously!

What makes IPT special is the people! The trainers are wonderful and always push me to be my best. The clients are awesome, too! (Shoutout to the 5:15 am crew!) Together, the trainers and clients make it fun for me to workout and keep coming back!

My advice would be to make your health a priority. Start with small changes and go from there. For example, meal prep your lunch for the week. Once you see how easy it is, you can move on to other meals. Get to know the people you workout with, you can hold each other accountable for attendance, increasing weights or reps during the workout, etc. You’ll also make some good friends/workout buddies along the way!

Awesome job Shannon! We are extremely proud of how much you have accomplished since joining IPT and constantly challenging yourself. Thanks for sticking with it and trusting in us to help guide you. We look forward to continuing to help you in your health and fitness journey!

Men's Client of The Quarter: Q1 2023

Mon, 13 Feb 2023 17:32:02 GMT

Men's Client of the Quarter: Q1 2023

TJ Gillette

I’m TJ and have been training at IPT since 2022 and will hit my 1 year anniversary with Infinity this March! Since joining IPT, I have hit a few milestones and had a better overall healthy lifestyle. Throughout my journey here, I have dropped 20lbs of body fat and added on over 3lbs of lean muscle mass, my body fat percentage has also dropped 20%! I have also been able to increase my stamina for cardio and bodyweight exercises.

IPT has helped me build new habits and improve my eating habits by holding me accountable. They would encourage me to photograph/document every meal and snack daily. With doing that it brought more attention to how much I ate and what I would snack on. In the end this made me more aware and was able to show me when/if I am eating things I shouldn’t.

In my opinion the thing that sets IPT apart from all other gyms is the community. It’s more than a gym, they are constantly hosting group events for all members outside of working out. I love that they bring everyone together and make it a welcoming environment.

My best advice to anyone reading this when it comes to health and fitness is simple.. “Just stick with it”! Thankful for everything IPT has done for me and look forward to continuing my journey.

TJ, we are so proud of you and how far you’ve come since joining! You are doing great and crushing it! Thanks for trusting in us and attending all of our client outings. We look forward to continuing to help you in your health and fitness journey!

IPT Named Nextdoor 2022 Neighborhood Favorite Local Business

Tue, 23 Aug 2022 22:20:34 GMT

Infinity Personal Training Named Nextdoor 2022 Neighborhood Favorite Local Business

Infinity Personal Training has been named to the winning list of Nextdoor’s 6th annual Neighborhood Favorites, an awards program recognizing local businesses committed to helping their neighborhoods thrive. Winners of the 2022 Neighborhood Favorites were determined based on the number of neighbor recommendations a local business receives on Nextdoor across various categories.

“On Nextdoor, small businesses are a trusted and core member of the community. These local businesses go

above and beyond to make their neighborhoods a kind, welcoming place. It is a true honor, and good for

business, to be voted a Neighborhood Favorite by your most loyal customers — neighbors.” said Nextdoor CEO Sarah Friar.

"It's been a pleasure serving the Allen Community for the past 11 years. We're grateful for the opportunity and appreciate the vote of confidence." said Infinity Personal Training owner Ray Cattaneo.

With more than 55 million business recommendations from neighbors, Nextdoor connects neighbors with

each other and everything nearby.

The complete list of winning businesses in each city is available at nextdoor.com/favorites.

Client of The Quarter: August 2022

Tue, 02 Aug 2022 20:30:34 GMT

Clients of the Quarter: August 2022

Darren Mise

Darren has been a member at IPT for over 5 years now. When he started his journey at IPT he weighed about 240 lbs. He is currently weighing in at 206 lbs! Not only has he reduced his body fat from the upper 20's to the teens, he has also become a lot stronger with much greater endurance. Since March of this year, he is down 7.5lbs of BFM, and down 3.7% Body fat. We are so proud of all his hard work paying off!

Building New Habits…

“I've changed many habits since joining IPT. I'm there 3 days a week at 5:15am and it allows me to get my workout in and get focused and ready to take on my day. I'm also utilizing the nutrition advice from IPT in combination with my meal plans and it helps to keep me in greater control of my diet and nutrition. I've also learned, with the help of Ray, what supplements I need, how much to take, where my weaknesses are and how to monitor my body's needs.”

Why IPT?...

“I've been at IPT for 5 plus years now and I wouldn't be here if it wasn't for the great team they've put together. I need to give special thanks and a shout out to Stephen M. and Ray C. for working with me and pushing me to continue to get better. The energy and enthusiasm from everyone at IPT makes working out so much better. The team at IPT is so positive it's infectious on the clients to stay positive and energized too.”

A Few Wise Words…

“My advice to anyone just starting or even someone who has been doing it for years is the same. You have to stay consistent. You'll have good days and you'll have bad days but just showing up is part of the battle. Also, as they say, abs are made in the kitchen not the gym. With that said, you have to maintain a healthy nutrition program because you'll never be able to work off the mistakes you make in your diet in the gym. Hard work pays off, keep grinding.”

Huge Congrats to Darren! We are extremely proud of all of his accomplishments since joining IPT! Thanks for trusting in us and we look forward to continuing to help you in your health and fitness journey!

Clients of The Month: May 2022

infinitytrainers@gmail.com (Admin Admin) — Tue, 03 May 2022 21:33:45 GMT

Clients of the Month: May 2022

Cathy Zhang & Roy Sun

Cathy and Roy have been members for almost 2 years now, they became members at IPT in August of 2020. They are truly a power couple and are extremely consistent when it comes to the gym. You can find them at IPT 3 days a week rain or shine. Not only are they consistent when they come here for their sessions but also outside of the gym. They do everything they are asked with positivity and no complaints! Since joining IPT, Cathy has lost 11lbs of body fat mass and her weight is the lowest it’s ever been even after having a baby. Their hardwork and dedication is why we do what we do here at IPT. Since Roy joined IPT, he has achieved many personal milestones, such as chest press weight, KB Hang carry time, low plank time, etc. Overall he has become stronger and more active than ever before! We love being able to help our members achieve their goals as well as inspire them to live a healthier lifestyle!

Building New Habits…

“After joining IPT, we noticed notable habit changes. We felt stronger and more energetic every day. It has helped us to be role models for our kids by showing them consistency pays off.“

Why IPT?...

“We love how IPT customizes our training plan. Stephen is our trainer and has been super encouraging and challenging. Our training sessions are very efficient and customized to our needs.”

A Few Wise Words…

“Keep coming to the sessions regularly, and follow the trainer's instructions. Never give up, it feels great to be strong and in shape!”

Congrats Cathy & Roy! We are so proud of all your accomplishments and dedication! Keep up the hard work and we look forward to continuing helping you with your health and fitness journey! Let’s crush those goals!

Client of The Month: January 2022

Wed, 05 Jan 2022 00:26:02 GMT

Client of The Month: January 2022

Alina Garciamendez & Elisabeth Rowald

Alina and Elisabeth joined IPT in November of 2020 and they attend 1-on-1 sessions 3x a week with trainers Josh and Zach. Since starting IPT Alina has gained 15 lb of lean body mass and has come back from knee surgery while working through the recovery. Elisabeth went from needing help walking and squatting to now being able to jog and work out independently! This mother-daughter duo has since made amazing strides.

Building New Habits...

Every couple of months, our trainers encourage us to make a goal. One of the goals I set for myself is to do one pull-up. I have accomplished my goal in a few months! I have never been able to do a pull up in my entire life, but it has always been something I wanted to accomplish. My mom’s endurance has increased tremendously. She hit 2 mile stones she wanted to accomplish. One to eat healthier and the second was to get into an exercise routine. We both are grateful for our trainers in helping us accomplish these goals. We have more energy since starting a year ago with IPT. The workouts motivate us to eat healthier and we both have noticed a change in our eating habits.

Why IPT?...

What sets IPT apart from other gyms is the people that work at the gym!!! They are all welcoming, know you by name, and answer all of your questions. Our trainers are very knowledgeable and always ask what they can do to improve our workout sessions and our experience at IPT. They tailor the workouts to match our needs.

A Few Wise Words…

For anyone thinking of starting we would tell them that results take time. Health and fitness is a lifelong journey and to enjoy every step of the way!

Congrats Alina and Elisabeth! We look forward to seeing you continue on your health and fitness journey!

Client of The Month: December 2021

Wed, 01 Dec 2021 22:07:20 GMT

Amanda joined IPT in June of 2021 and attends 3 sessions per week with IPT trainers, Drew and Stephen along with nutrition coaching with IPT Nutritionist, Abbie. Since being at IPT, Amanda has lost 29.3 lbs of body fat mass, increased her lean body mass by 9.9lbs, and is down 12.5% in body fat! She also increased her strength and was able to do a 275 lb Hex Bar Deadlift!

Building New Habits…

Although I have surpassed my goals every month, shoutout to Drew and Stephen! My proudest moment was when I pushed the sled at 350 lbs for 2 passes in 29.7 seconds, shaving 10.3 seconds off! I believe it was not only the physical strength and stamina I worked so hard to gain, but mostly, my mental strength, self-compassion and belief in myself that has created the biggest sense of accomplishment. I am thrilled with my fat loss of 29.3lbs and muscle gain of 9.9lbs. That, and the increased energy and endurance have made such a tremendous positive impact on my daily life.

I really prioritize my sleep more than ever. (I love sleep, but have little kids, lol!) This is by far the longest and most consistent I have been with truly honoring my mind and body by making healthier food and drink choices. Staying on top of food tracking has been super important for me in this. I feel like Abbie is so incredible at making the nutrition piece easy and fit into my lifestyle vs making me “fit” a crazy regime.

Why IPT?...

I love that IPT has such high expectations for their trainers and nutritionists. The attention to detail, from setting goals, planning my workouts, and to my form while lifting is so very important to me.

As a member, I know without a doubt, Drew, Stephen, Abbie, and truly the whole IPT Family are there to support, push, and cheer us on day in and day out. I think the community element is vitally important.

A Few Wise Words…

Do it for YOU! It’s true, everyone around you will benefit from your wellness journey, but, I believe you have to make this about what you want and discover over and over WHY this journey is important to YOU. There are going to be moments or days that seem particularly tough to stick with it, and that’s ok. Just keep going and use each opportunity to gain more self compassion and resilience. And, last, but definitely not the least - trust the IPT Team’s knowledge, follow their guidance and advice as closely as you can everyday, and I PROMISE you will see the results you want, faster than you ever thought!

Client of the Month: November 2021

cattaneo.ray@gmail.com (Ray Cattaneo) — Mon, 01 Nov 2021 16:44:28 GMT

Client of the Month: November 2021!

Sheri joined IPT in May of 2021 and attends 3 sessions per week with her trainer Stephen along with nutrition coaching with IPT Nutritionist, Abbie. Since being at IPT, Sheri has lost 12.6 lbs of body fat mass, increased her skeletal muscle mass by 1.1lbs, and is down 4% in body fat!

Building New Habits…

I have been amazed at how much my balance, coordination and mobility have improved in the 5 months I have been coming to IPT. When I first started, I had a hard time doing simple things with no weights, now I can do advanced exercises with heavy weights.

I have increased my cardio and workouts significantly since joining IPT. I actually look forward to taking 3 mile walks, working out on the elliptical, coming to my sessions at IPT and doing other workouts.

Why IPT?...

I love my trainer, Stephen, he is the best trainer I have ever had. He is really attuned to what I can and can’t do. He challenges me a lot, but is very mindful to make sure I don’t get injured. Abbie, Infinity’s nutritionist has also been fabulous to work with, and has given me a lot of new ideas regarding my eating habits.

What sets IPT apart is the leadership and mission. The IPT leadership team hires great people, delivers great services and is very attuned to their clients. I have noticed that there are a lot of very long term clients here at IPT. That is not an accident, but a measure of success.

A Few Wise Words…

Show up and do your very best at every session. Your dedication and consistency are the key to great results. Push yourself to increase your activity and try new workouts. What gets measured gets managed-track your daily food intake and physical activity.

Congrats Sheri!! We look forward to seeing you continue on your health and fitness journey!

Client of the Month: October 2021

Fri, 01 Oct 2021 19:30:46 GMT

Client of Month: October 2021

Amy joined IPT in March of 2021. Since starting, she has dropped 10.5lbs of body fat and improved her lifestyle by increasing her sleep, endurance, and eating habits! Amy has also had some amazing strength accomplishments, such as, going from 0 to 3 chin ups, completing 21 weighted pushups (20 lbs, unbroken), a 410lb sled push and 120lb bulgarian split squat just to name a few! In addition to mastering these goals, she has most importantly increased energy and gained confidence while having a consistent positive mindset!

Building New Habits…

Since joining IPT, I have learned how to make healthier choices with my food, increasing my water intake from 24 oz. a day to 80 oz., stayed consistent with gym workouts and committed to home workouts as well. I have been able to balance a healthier lifestyle overall with the support of IPT.

Why IPT?...

I love that IPT takes the guesswork out of fitness and nutrition with personalized goals. My trainer, Zach, has been so motivating because he acknowledges and builds on my strengths to help me reach my fitness goals. He pushes me, challenges me, and believes in me, when I sometimes haven't believed in myself. I am never bored with the workouts because they are different every time. The workouts are fun, engaging, and challenging. Abbie has been an amazing support as my nutrition coach as well. She is supportive, without judgement, and has been a vital role in helping me to make healthier choices with my food. Once you become part of the IPT family it is obvious that you are welcomed, celebrated, and supported by all staff members.

A Few Wise Words…

Trust the process! Life is not about being perfect, it's about balance and consistency. Stay consistent, trust your trainers, and you will see results! You will be stronger physically and mentally as well. I like to think of my workout and nutrition sessions as my mental health appointments, because it really is so much more than just fitness!

Client of Month: September 2021

cattaneo.ray@gmail.com (Ray Cattaneo) — Wed, 22 Sep 2021 15:35:23 GMT

Client of Month: September 2021

Chris joined IPT in April of 2021, and is currently working out one on one with his trainer Stephen. Since starting at IPT, Chris has dropped 13lbs of BFM, and went from 31.1% PBF to 26.7% PBF. He has gotten significantly stronger and gained more conditioned. Chris is doing everything he can to become healthy. Chris has also noticed an increase in endurance, and feels refreshed everyday.

Building New Habits…

“I have developed some great habits since joining IPT. I am eating healthier than I have been for the past 25 years! Staying consistent with my workouts and dedicated to my fitness journey has become a great habit to have.”

Why IPT?...

“There are many things about IPT that I love. Being a smaller gym allows the staff to focus on the client and add a personal touch. The trainers are amazing and I could not ask for better support. The benefits are invaluable. Shout out to my trainer Stephen. He goes above and beyond for his clients and ALWAYS puts them first.”

A Few Wise Words…

“Stay the course! If you are truly dedicated to being healthy and fit, your hard work will pay off. Making lifestyle changes is not easy, but once you create a habit, it becomes second nature.”

Congrats Chris! We look forward to seeing you continue on your health and fitness journey!

Client of the Month: August 2021

infinitytrainers@gmail.com (Admin Admin) — Tue, 14 Sep 2021 00:29:35 GMT

August 2021

Jared joined IPT in April of 2021, and is currently working out 3 times a week in small group sessions with his trainer Drew. Jared has lost a total of 4.9 pounds, is up 9.5 pounds of lean body mass, and is up 2.5 pounds in dry lean mass all in the span of six weeks. His endurance levels have increased significantly, and he is in less discomfort and pain overall.

Building New Habits…

“My most notable habit change is waking up earlier and feeling more excited about my day. While I haven't made a 5:15am class yet, the 6:45am class is still pretty early for me!”

Why IPT?...

“IPT has proper warmups and a staff that is knowledgeable and passionate. Proper warmups are key to avoiding injury and also allowing the individual to give their best effort during the workout.”

A Few Wise Words …

“Have fun and don't judge yourself too much.”

Congrats Jared! We look forward to seeing you continue on your health and fitness journey!

Client of the Month: July 2021

infinitytrainers@gmail.com (Admin Admin) — Tue, 14 Sep 2021 00:29:33 GMT

July 2021

Stephanie and Leo joined IPT in February of 2020, and are currently working out one on one with their trainer Zach. Since starting at IPT, Stephanie is down 12.1 pounds in body fat mass, and is up 6 pounds in lean body mass. Leo is down 10.6 pounds of body fat mass, and has hit many new personal records. Together, their energy level has increased significantly!

Building New Habits…

“We have made quality life and fitness our first priority. Our meal choices have become much healthier, and we always try our best to stay active.”

Why IPT?...

“We have to say that we love the spirit and motivation from the trainers. With IPT’s guidance, we feel our goals are achievable.”

A Few Wise Words…

“Good things come to those who sweat.”

Life has enough stress and hectic moments. No matter how busy you are. Take care of your body because health is the real wealth.

Congrats Stephanie and Leo! We look forward to seeing you continue on your health and fitness journey!

Client of the Month: June 2021

infinitytrainers@gmail.com (Admin Admin) — Tue, 14 Sep 2021 00:29:31 GMT

June 2021

Lori joined IPT in March of 2018, and is currently working out in the weekly group session with her trainer Vince. Since starting at IPT, Lori has regained her pull up strength and is very impressed that she is able to maintain that strength as years go by.

Building New Habits…

“The most significant habit change I have made is to become more conscious about what I eat: healthy vs not-so-healthy carbs, how many servings of protein/carbs/fruit I need to be eating to reach my weight goal. I have also worked to stop eating earlier in the evening; I was a late evening, unhealthy snacker. And I still struggle with this sometimes.”

Why IPT?...

“I really like the family/team atmosphere at IPT. When I am at IPT, other trainers will say hi to me by name, even ask how everything is going. IPT further promotes this atmosphere with its 'challenges' throughout the year, which has also given me the chance to meet new people. IPT wants to see us succeed in our fitness goals, whether they are weight loss or workout related. At other gyms, I'm only a face walking in to work out. They don't know my name and have no idea what my goals are.”

A Few Wise Words…

“I have been active all of my life, having been a gymnast. My workout formats and goals have changed over the years, as has my body makeup. When you set fitness goals, be patient with yourself. In my case, it took me quite awhile to get completely on board with the changes I needed to make in my lifestyle. Initially, I did not want to. As I started making changes and began to see results, I liked the changes I was seeing in my body and realized that the nutrition changes weren't as bad as I thought they would be. It is still hard and I still backslide now and then; that's where the patience has to come into play. It would be really easy to just give up and go back to my old habits. I really have to stay focused on my goals and give myself some slack when I have a bad eating day or miss a couple of days working out.”

Congrats Lori! We look forward to seeing you continue on your health and fitness journey!

Client of the Month: May 2021

Thu, 06 May 2021 02:35:09 GMT

IPT Client of Month May 2021

Monika joined IPT in July of 2019 and attends small group sessions 3 times a week with her trainer, Vince. Since starting at IPT, Monika has lost 14.5 lb fat loss, she has gone from being unable to do a single push up to 15 consecutive ones, and she has now built up to a 3 mile consecutive run.

Building New Habits...

“I make sure I attend my three small group workouts in the week and complete my three-mile run on the weekends. I have also changed my eating habits to one that is focused on healthy and clean eating.”

Why IPT?...

“I was very conscientious when I first joined IPT because my physical state was in a very bad place. I decided to give IPT a try once I read all of the trainers' biographies on the website—they sounded like normal people who enjoy helping others achieve their goals. My first work out day was fantastic! Everyone in the small group session welcomed me like I was an old friend, Vince made me feel that no matter how small a gain I made it was something to celebrate, and above all, ensured that I did not cause injury to myself. Vince is able to bring the best out of any one while at the same time making you laugh.”

A Few Wise Words…

“Believe in yourself once you make a commitment to your health and well-being there is no stopping you.”

Congrats Monika! We look forward to seeing you continue on your health and fitness journey!

Client of the Month: APRIL 2021

Fri, 02 Apr 2021 02:32:34 GMT

Client of the Month: APRIL 2021

Glenn joined IPT in June of 2020 and attends three 1on1 sessions a week with his trainer, Stephen. Since starting at IPT, Glenn has lost 15lbs of body fat mass, is down 6% body fat and is up 6lbs of lean body mass! He’s also gotten stronger with a 35lb increase in his dumbbell bench press for reps!

Building New Habits...

“Many…my goals of overall health, endurance, strength, cardio health and fitness have all increased incredibly. I now work out consistently in and out of IPT. My eating habits have improved as well. It’s really motivating to scan and see results!

Why IPT?...

“The workouts are always something different and specifically focused. It delivers incredible results and the trainers are fantastic.

A Few Wise Words…

“Set goals that are realistic and try to overachieve. Still do other things you enjoy but maybe moderate so you don’t burn out. The results are addictive so stay with it!”

Congrats Glenn! We look forward to seeing you continue on your health and fitness journey!

www.personaltrainingallen.com

6 Daily Must Have Healthy Habits

Sun, 07 Mar 2021 03:31:12 GMT

6 Daily Must Have Healthy Habits

Check out these 6 easy habits that you can incorporate into your daily routine to have a healthy mind and body!

Cinnamon Bun Overnight Oats

Sat, 06 Mar 2021 03:29:09 GMT

Cinnamon Bun Overnight Oats

Breakfast can be a little tricky for some people, especially when you have a sweet tooth. Oats are the way to go in my mind because they are so versatile! These cinnamon bun overnight oats give me exactly what my sweet tooth is looking for without having to sacrifice my progress!

Ingredients: 1 serving

• ½ cup rolled oats (regular or gluten free)

• 3 T vanilla Greek yogurt

• ½ cup milk of choice

• ½-1 tsp cinnamon

• 1 tsp chia seeds

• 2 tsp monk fruit sweetener

• Dash of sea salt

Instructions:

1. Combine all ingredients listed above in a jar or container that can be sealed and stir well.

2. Store in the fridge overnight.

3. Add more milk in the morning if needed.

4. If you want to add a cinnamon drizzle, whisk together 1 T maple syrup and ¼ tsp cinnamon. Drizzle over top of oats.

5. Eat warm or cold.

Nutrition:

Calories: 295

Carbohydrates: 48g

Protein: 13g

Fat: 6g

How to Eat Healthy on a Budget

Wed, 03 Mar 2021 03:26:22 GMT

How to Eat Healthy on a Budget

Follow these simple tips to make eating healthy cheaper!

Best Exercises for the Booty

Tue, 02 Mar 2021 03:24:28 GMT

Best Exercises for the Booty

One of the most common questions we get is how to build a better a booty. Well today, head trainer, Mike McQuaid, has the answer with these 3 simple exercises!

Client of the Month: March 2021

Tue, 02 Mar 2021 03:22:35 GMT

Client of the Month: March 2021

��✨The Client of the Month for March is... Christina Austin!!✨��

Christina joined IPT in September of 2020 and attends a group session and two 1on1 sessions a week with her trainer, Stephen. Since starting at IPT, Christina has lost 10 lbs of body fat and gained 4 lbs of muscle. She has also been able to reduce her body fat percentage from 32.5% to 27.2%.

Building New Habits...

“I am in the best shape of my life since working out at IPT! I have hit so many strength records, specifically with squats and deadlifts that I didn't even know were possible! My heaviest deadlift is 205 lbs for 8 reps and I can't wait to reach my goal of 225 lbs. I think the most notable habit change has been waking up early and starting each day with a workout! Before IPT, I would wake up around 10 and maybe workout around 12. Now, I wake up, head to the gym, and get my day started so much sooner!”

Why IPT?...

“IPT is so special! I think the most special thing is the community. I definitely have loved getting to know the trainers as well as the people in my group classes. It truly feels like a family.”

A Few Wise Words…

“I would say keep it up! Also, don't be afraid to fail. Try the fun classes and give the new exercises your all, you won't regret it! Whenever you feel discouraged, remember why you started. You can do hard things!”

Congrats Christina! We look forward to seeing you continue on your health and fitness journey!

Infinity Personal Training: Because You Deserve a Life Changing Experience. Not Just a Trainer.

Join our email list for more free health and fitness tips here: https://ipt.pages.ontraport.net/ OR for a free assessment go to www.personaltrainingallen.com

Recipe: Turkey Skillet

Sat, 27 Feb 2021 23:15:21 GMT

Recipe: Turkey Skillet

High protein is hard to come by for some people, but not when you have this recipe! This high protein turkey skillet is packed with high protein and tons of nutrients from all of the veggies.

Ingredients: 4 servings

• 1 tablespoon olive oil

• 1 pound lean ground turkey

• 1/2 cup diced onion

• 2 cloves of garlic, minced or grated

• 1 1/2 teaspoons dried oregano

• 1 teaspoon dried basil

• Kosher salt and fresh ground black pepper to taste

• 1 1/2 cups diced zucchini and/or summer squash

• 1 cup fresh green beans, ends trimmed and cut into 1-2 inch pieces

• 14.5 ounce can fire roasted tomatoes

• 1/2 cup shredded smoked mozzarella cheese or regular mozzarella cheese

Instructions:

1. Preheat oven to broil.

2. In a large oven proof skillet over medium high heat, heat the olive oil. When the oil is hot add in the ground turkey and crumble it with a wooden spoon.

3. Once the turkey is almost cooked through add in the onion, garlic, basil, oregano and season with salt and pepper. Cook for 1 minute and then add in the rest of the vegetables. Cook for another 4-5 minutes or until the vegetables have softened slightly.

4. Top the turkey and vegetable mixture with the shredded cheese. Put the skillet in the oven and broil it just until the cheese is melted and golden brown.

Nutrition: 1 serving

Calories: 280

Protein: 43

Carbohydrates: 11

Fat: 7

How To Stop Making Excuses

Fri, 26 Feb 2021 23:09:26 GMT

How To Stop Making Excuses

Here is how to overcome the most common excuses we hear!

How to Start Cooking From Home

Tue, 23 Feb 2021 23:04:54 GMT

How to Start Cooking From Home

Follow these 4 simple tips to start making healthy, fast meals from home!

Foam Rolling Tutorial

Mon, 22 Feb 2021 23:02:01 GMT

Foam Rolling Tutorial

Foam rolling is a simple, popular and easy methods for you to feel better! This type of self-massage helps roll out tight spots and makes my body feel new.

What else does foam rolling do?

1. Alleviates soreness

2. Reduces inflammation that occurs during the muscle repair process

3. Aids in muscle repair recovery

helps injury prevention by maintaining muscle length and remedying tension and tightness

4. Increases blood flow and elasticity of muscle tissue, joints, and fascia — the body’s connective tissue — which helps with mobility, overall well-being, and a smoother appearance of fat underneath your skin

5. Promotes relaxation — roll away your worries!

Fitness Tip: How to Avoid Flour and Sugar

Sat, 20 Feb 2021 22:59:25 GMT

Fitness Tip: How to Avoid Flour and Sugar

IPT Nutritionist, Abbie, details ways we can all try to avoid sugar and flour in our daily eating habits!

Recipe: Banana Muffin

Thu, 18 Feb 2021 22:55:54 GMT

Recipe: Banana Muffin

There is nothing like a warm banana muffin when it is cold outside! Here is a healthy twist on your typically banana muffin with lower sugar and an extra punch of protein!

Ingredients: 12 muffins

• 3 small-medium bananas (about 1 cup mashed)

• 3 eggs

• 1 tablespoon honey, optional

• 1 teaspoon vanilla

• 1 3/4 cup almond flour

• 1 teaspoon baking soda

• 1/2 teaspoon baking powder

• pinch of salt

• 1/2 teaspoon cinnamon

• 2 scoops protein powder (1/2 cup packed)

• 1/3 cup natural almond butter or natural nut butter of choice (runny kind works best)

Instructions:

1. Preheat oven to 350 degrees Fahrenheit. Grease muffin tin with oil or insert muffin liners into 12-cup muffin pan. Set aside.

2. In a large mixing bowl, mash bananas until there are no large chunks left. Then add eggs, honey, and vanilla, and whisk until well combined.

3. Stir in the almond flour, baking soda, baking powder, salt, cinnamon, and protein powder using. Be careful not to over mix the batter.

4. Add the almond butter and lightly fold it into the batter

5. Divide the batter into the 12 muffin cups filling 3/4 of the way. Bake for 15-20 minutes or until golden brown and a toothpick inserted comes out clean. Remove the muffins from the oven and let cool for 20 minutes.

Nutrition: 1 muffin

Calories: 152

Protein: 8

Carbohydrates: 12

Fats: 8

Recipe: Beef Soup

Tue, 16 Feb 2021 22:53:13 GMT

Recipe: Beef Soup

With the last couple of cold days there is nothing that could warm you up like a warm bowl of soup!

Ingredients: 4 servings

• 1 pound boneless beef chuck roast, trimmed and cut into bite-size pieces

• 3 medium carrots, cut into 1/2-inch thick slices

• 1 medium onion, chopped

• 1/2 teaspoon salt

• 1/2 teaspoon dried thyme

• 1 bay leaf

• 2 ( 14.5 ounce) cans diced tomatoes, not drained

• 1 cup beef broth or water

• 2 small potatoes, peeled and cut into 1/2-inch cubes

• 1/2 cup frozen peas

• Fresh parsley sprigs, optional for garnish

• 2-3 cloves garlic, minced

Instructions:

1. To brown beef first: In a large skillet, heat 1 tablespoon olive oil over medium high. Add the beef and sprinkle with 1 teaspoon salt and pepper. Brown the beef on all sides, allowing it to develop nice coloring on all sides. Once the beef is lightly browned (it won’t be all the way cooked through), remove it to the slow cooker.

2. In a 3 1/2 to 4 quart slow cooker, combine beef chuck pieces, sliced carrots, cubed potatoes, chopped onion and minced garlic. Sprinkle with salt and thyme. Add bay leaf, tomatoes with juices and water. Stir until all ingredients are combined.

3. Cover; cook on low-heat setting for 8 to 10 hours or on high-heat setting for 4 to 5 hours.

4. Remove and discard bay leaf. Stir in peas and garnish with parsley, if desired.

Nutrition: 1 serving

Calories: 344

Protein: 28

Carbohydrates: 31

Fats: 14

Monday Tip: Healthy Winter Drinks

Mon, 15 Feb 2021 22:50:23 GMT

Monday Tip: Healthy Winter Drinks

These winter drinks are perfect for the cold January Texas weather!

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Foodie Friday: Chicken Enchiladas

Fri, 12 Feb 2021 22:45:46 GMT

Foodie Friday: Chicken Enchiladas

Happy Foodie Friday! These Chicken Enchiladas and a fun way to have a hearty dish made healthy!

Ingredients: 8 Enchiladas

• 2 cups shredded chicken breast cooked

• 1 teaspoon cumin divided

• 1 teaspoon chili powder

• 1/2 cup salsa no sugar added, optional verde sauce

• 1 1/2 cups Mexican style cheese reduced-fat, shredded

• 2 tablespoons butter

• 2 tablespoons flour

• 2 cups chicken bone broth

• 4 ounces diced green chiles can

• 8 ounces sour cream container, reduced-fat

• 1/2 teaspoon sea salt

• 1/2 teaspoon black pepper

• 8 whole grain flour tortillas 6-inch, optional corn tortillas

• 1/4 cup cilantro finely chopped

Instructions:

1. Preheat oven to 375 degrees.

2. Combine shredded chicken breast with, 1/2 teaspoon cumin, chili powder, and salsa. Evenly distribute chicken mixture over center of tortillas, roll and place seam side down in a 9 x 13-inch casserole pan. Set aside.

3. In a large pot, melt butter over medium heat and sprinkle in flour. Cook for 1 minute while stirring continuously. Slowly pour in chicken broth. Stir until mixture starts to thickened, about 6 minutes. Add 1/2 teaspoon cumin, 1 cup cheese, green chiles, sour cream, salt and pepper. Stir until cheese is melted.

4. Pour white sauce over enchiladas, sprinkle on 1/2 cup cheese and bake 25 minutes, or until cheese is lightly golden. Sprinkle chopped cilantro over enchiladas.

Nutrition: 1 Enchiladas

Calories: 316

Protein: 18

Carbohydrates: 24

Fats: 17

10 Exercises to Improve Posture!

Tue, 09 Feb 2021 22:39:08 GMT

10 Exercises to Improve Posture!

Here's a quick video with 10 exercises by Head Trainer, Mike, for improving posture! Knock out 10-20 sets of just 3-4 exercises while at home watching TV, pre workout, or even at work!

Female Client of the Month: February 2017

Fri, 05 Feb 2021 03:40:10 GMT

Female Client of the Month: February 2017

Venus Millican has been a group client at Infinity Personal Training since May 2016. Her initial goals upon joining the studio were to feel more comfortable with her body and lose pregnancy weight. So far on her journey with us, Venus has already lost over 14 pounds, dropped 2.5% body fat, and 10 inches overall! These changes have helped decrease her risk of heart disease, stroke, and diabetes. She also has more energy and feels stronger. “It makes me feel good and worth all the pain, soreness, and sweat when I receive a compliment from family and friends about my body changes.” A big reason for her success in the gym is that she always shows up with a smile, accepts critique openly, and always pushes her weights. Hand her heavier weights; she takes them and goes to work without batting an eye!

Outside of exercising, Venus has made some notable changes to her diet. She has eliminated lots of rice, bread, sodas, and sweets. Her water intake has increased substantially, too!

We look forward to helping Venus shake off the other half of her weight loss goals in the coming months at Infinity Personal Training! Her future is as bright as her smile!

Quiet but deadly, let’s congratulate Venus!

Click HERE to Schedule A Free Session!

Client of the Month: February 2021

Mon, 01 Feb 2021 22:34:45 GMT

Client of the Month: February 2021

The client of the month for February is....... Tracy Haskett!!!

Tracy joined IPT in March of 2018 and attends a group session and two 1on1 sessions a week with her trainer, Vince. "When I first started with Vince, I couldn't finish the hour workouts. With IPT, I've been able to increase my endurance level. When my husband wants to move something in the garage, he doesn't ask a neighbor. He asks to ‘borrow my muscles.’”

A Lifestyle Change Instead of a Diet...

“I love dessert. I love ice cream and cookies and cinnamon rolls. I was working out, but not eating well. My doctor told me how much weight I had gained in 3 years, and I was having some concerning issues. I was not being a good example for my family, nor was I being the person I wanted to be when overeating began to endanger my health.

I was already committed to working out before IPT. IPT made me examine my goals and why I was working out on a deeper level. IPT helped me re-focus from a short-term physical goal to a holistic, long-term lifestyle change. How I eat and move every day and how it relates to my long-term health goals have made a huge difference! I'm not surviving a short-term workout and diet; I'm purposefully and proactively taking responsibility for my health.”

Why IPT?...

“IPT has helped me when I was ready to receive that help. They have goal setting and nutrition assistance and fierce trainers. I feel seen and heard and respected regardless of which aspect of my health I'm focusing on. Vince was ready to work on goals when I was ready to work on them. Ray and his team provide a steady stream of recipes, the latest scientific information, motivation, and fun challenges.”

A Few Wise Words…

“Keep trying! Keep working on your health. It will not just happen overnight. All of the small steps you take add up. Forgive yourself when you misstep, then get back to work!”

Congrats Tracy! We look forward to seeing you continue on your health and fitness journey!

Monday Tip: 3 Steps To Help Overcome Overeating

Mon, 01 Feb 2021 22:31:54 GMT

Monday Tip: 3 Steps To Help Overcome Overeating

A big question people ask is how do they keep over-eating? It is a habit that is hard to break, but also figuring out WHY you might be over eating is smart too! Pay more attention to your day and notice if there are correlations with your daily habits and how you eat.

Here are 3 Steps To Help Overcome Overeating:

Step #1: Pay Attention

Be aware of what and how much you eat. This simple concept will save you from hundreds upon hundreds of calories each week.

To apply this rule, don't eat while your attention is distracted by another activity. Only put food in your mouth when you are hungry and conscious of it. This means turn off the T.V., get out of your car, and no matter what you do, don't graze in the kitchen while cooking.

Step #2: Practice Balance

Be aware of the types of food that you eat during each meal, and make sure that it's balanced. When you eat a balanced diet filled with lean protein, whole grains, lots of veggies, a few daily servings of fruit and limited fat and sweets, your body will be satisfied and you'll lose the urge to overeat.

This means you shouldn't always eat carb-based meals, and you also shouldn't always eat high-fat meals. Make a mental checklist of the food groups that you've eaten each day. Did you eat lean protein? Did you have plenty of vegetables? Did you refrain from eating more than one or two primarily carb-based meals? This mental checklist will save you from making food decisions that you'd later regret.

Step #3: Be Tuned In

Your body will always tell you when its hunger has been satisfied - you've just gotten so good at ignoring the signs that you barrel through your meal only to feel like you've been hit by a ton of bricks once all that food hits your stomach. It's time to take a deep breath and listen to your body.

Foodie Friday: Sweet Potato Chips

Fri, 29 Jan 2021 22:28:19 GMT

Foodie Friday: Sweet Potato Chips

Happy Foodie Friday everyone! We’re closing up the first month of 2020 and hopefully still crushing our New Year’s goals!

Getting caught up in the speed of the new year sometimes leaves you drained by the end of month one. Don’t forget to re-fresh, rest, and recovery and go back to the basics….even with your meals. Simplicity is key when it comes to long-term healthy eating because it is super easy!

This week we took a step back to the basics but with a fun twist just to keep things interesting. We all have that craving for something salty and crunchy…so let’s make it at home!

Ingredients: 2 serving

• 1 lb sweet potato

• 4 tbsp avocado oil

• 3 tbsp everything bagel seasonings

Instructions:

1. Preheat the oven to 400 F and line two baking sheets with parchment paper.

2. Wash the sweet potatoes well and scrub the skin to remove any impurities.

3. Carefully slice the sweet potatoes 1/8″ thick.

4. Lay out the sweet potato chips on the baking sheets and evenly spaced. Coat each side with 2 tbsp of avocado oil. Top one side of the chips with 1 1/2 tbsp of the everything bagel seasoning.

5. Bake in the preheated oven for 10 minutes. Remove from the oven and carefully flip with tongs. Add the remainder of the bagel seasoning to the other side of the chips.

6. Place in preheated oven and bake for another 10 minutes, or until crisped to liking. Watch the chips carefully to avoid burning as exact oven temperatures can vary.

Nutrition: 1 servings

Calories: 339

Protein: 4

Carbohydrates: 38

Fats: 19

Technique Tuesday: Posture Police

Tue, 26 Jan 2021 22:24:48 GMT

Technique Tuesday: Posture Police

Whoop Whoop! The Posture Police Are Back! With all of us spending so much time on our phone and laptops these days, it's good to take a break every now and then and show your body some love! These 3 simple and easy exercises will get you up and moving and get your body feeling right! You can do them at your desk, in your living room, even in the kitchen! Remember motion is lotion!

Monday Tip: Navigating Super Bowl Parties

Mon, 25 Jan 2021 22:20:51 GMT

Monday Tip: Navigating Super Bowl Parties

Happy Monday everyone!

The Super Bowl is one of the first obstacles of the year with your new lifestyle. Long gone are the days of gorging on chips and dip, pizza, hot wings, and copious amounts of booze. But you've changed your way of thinking so really this is a great chance to show everyone how your new lifestyle can be incorporated in any situation.

If you're attending a free-for-all party, there are a few ways to manage your way through.

Afraid you're going to overindulge, eat beforehand. Fill yourself up on the things you know will keep you full throughout the party.

Avoid alcohol, I know, the sheer horror, but you're working on yourself, and unfortunately one drink can affect your metabolism and add unwanted sugar and calories, not to mention usually leads to another drink.

Get in a nice, hard workout in before you go. It will boost your metabolism and prepare for the caloric intake.

Bring your own snacks. This is where instant gratification comes in handy. You can find a multitude of alternate snacks online to suit your urges. Here are a few ideas.

White Bean Dip A great alternative to hummus with a silkier texture and great accompaniment to your crudites.

http://www.foodnetwork.com/recipes/ellie-krieger/white-bean-dip-recipe.html

Chipotle Chicken Sweet Potato Skins A sweet and savory dish full of fiber

http://www.halfbakedharvest.com/healthy-chipotle-chicken-sweet-potato-skins/

Ginger and Garlic Shrimp Packed with protein, full of flavor and a high concentration of the antioxidant astaxanthin, known to reduce inflammation

http://www.foodandwine.com/recipes/ginger-garlic-shrimp-tangy-tomato-sauce

No Bake Brownies A gluten free dessert with cocoa which can lower blood pressure, an added bonus when it's a close game!

http://minimalistbaker.com/no-bake-vegan-brownies-with-chocolate-ganache/

Resource: http://greatist.com/health/super-bowl-recipes-snacks

Foodie Friday: Roasted Sugar Snap Peas

Fri, 22 Jan 2021 22:18:45 GMT

Foodie Friday: Roasted Sugar Snap Peas

Happy Foodie Friday everyone! Anyone struggle with finding some healthy sides to pair with your main course?

Sides are a great way to sneak in extra nutrients and fiber to help main your plate full of color.

Roasted Sugar Snap Peas are a super easy side that can basically go with whatever you choose! This dish is packed with high fiber and have a great source of vitamin c in them!

Ingredients: 4 servings

• 1/2 pound sugar snap peas, ends trimmed

• 1 small red onion, cut in slices

• 1 tablespoon olive oil

• 1 teaspoon garlic powder

• 1 teaspoon Italian Seasoning

• salt and pepper, to taste

Instructions:

1. Preheat oven to 425˚F.

2. Line a large rimmed baking sheet with aluminum foil. Arrange sugar snap peas and red onions on baking sheet.

3. Drizzle with olive oil and mix around until everything is coated.

4. Add garlic powder, Italian seasoning, salt, and pepper; stir around to combine.

5. Roast for 10 to 12 minutes, or until crisp tender, stirring once during cooking.

6. Remove from oven and serve.

Nutrition:

Calories: 70

Carbohydrates: 8g

Protein: 2g

Fat: 4g

Technique Tuesday: 3 Feel Good Drills

Tue, 19 Jan 2021 22:16:04 GMT

Technique Tuesday: 3 Feel Good Drills

This week's Technique Tuesday is all about feeling good! We are dishing out 3 great flexibility/mobility exercises that are super super super simple! Feel free to do these movements as often as you'd like through out your day whenever you are feeling a little stiff. Remember motion is lotion!

Monday Tip: The Importance of Sleep

Mon, 18 Jan 2021 22:11:25 GMT

Monday Tip: The Importance of Sleep

The importance of sleep and your physical well-being is astronomical. Most of your former bad habits or prolonged issues can be linked to a lack of sleep.

The risk of obesity rises with those with a sleep deficit. A study in teenagers showed with every hour of sleep lost, the risk for obesity rose. But it's not just teenagers, so you can't blame it on the hormones, but wait, yes, you can, sleep affects those too!

A healthy amount of sleep balances the levels of ghrelin, the hormones that make you feel hungry, and leptin, the hormones that make you feel full. If you wake up in the morning starving, blame it on a not so good night sleep. When you're restless the levels of ghrelin increase and the leptin levels decrease. Sleep can also affect insulin, the hormone that regulates blood sugar levels. Higher blood sugar levels can increase the threat of diabetes.

Sleep deficits will affect your recovery as well. When you sleep your heart and blood vessels are repairing themselves, and sleep releases a hormone to boost muscle mass. Continued unrest increases your risk for a host of issues including, heart disease, kidney disease, high blood pressure, and stroke.

The good news is physical activity and your nutrition can aid in a good night's sleep. Activity during the day, not close to bedtime, helps you fall asleep faster and stay asleep longer. Making sure you don't go to sleep hungry or too full and avoiding alcohol and caffeine eases you into a restful slumber.

Foodie Friday: Turkey Sweet Potato Skillet

Fri, 15 Jan 2021 22:09:11 GMT

Foodie Friday: Turkey Sweet Potato Skillet

Happy Friday everyone! This week is all about simplicity when it comes to this weeks foodie Friday! The less pans used in a recipe…the better, and the more likely I will be willing to do it!

No one wants to try and whip up a complicated meal when they are trying to balance so many other aspect of their life too! One pan skillets are the best when needing a quick and easy recipe that is still jam packed with goodness!

Ingredients: 4 servings

• 2 tablespoons olive oil

• 1 pound free-range extra-lean ground turkey

• 1 teaspoon garlic clove

• ½ cup onions

• ½ cup yellow pepper

• 1½ cups sweet potato

• Salt and pepper to taste

• ½ cup shredded mozzarella cheese

• Fresh parsley — for garnishing

Instructions:

1. In a cast iron skillet, heat the olive oil over medium-high heat.

2. Add the ground turkey and garlic. Use a wooden spoon to break up the turkey as it cooks. Stir occasionally, and cook for about 5 minutes.

3. Add the onions and yellow peppers, and cook until the onions are soft.

4. Add the sweet potato, salt, and pepper.

5. Cover the skillet, and cook until the sweet potatoes are tender. Don’t forget to stir occasionally. If necessary, add more olive oil or a little bit of water to cook the sweet potatoes faster.

6. While the sweet potatoes are cooking, preheat the oven to 400ºF.

7. When the sweet potatoes are tender, add the shredded mozzarella cheese, and put the skillet in the oven to melt the cheese.

8. When the cheese melts, remove from the oven, and garnish with parsley.

Nutrition:

Calories: 306

Protein: 31g

Carbs: 20g

Fats: 14g

Technique Tuesday: Bear Crawl Edition

Tue, 12 Jan 2021 22:06:27 GMT

Technique Tuesday: Bear Crawl Edition

RARRRR! It's time to unleash your inner bear! This week's Technique Tuesday is all about bear crawl variations! Bear crawl variations have tons of advantages! They are a great all-in-one exercise that work all the major muscle groups in unison.They also provide a real core challenge. Adding bear crawls to your training is a sure-fire way to build strength and power, boost your metabolism and fire up your cardio fitness.

Monday Tip: Build a Healthy Lifestyle

Mon, 11 Jan 2021 22:04:12 GMT

Monday Tip: Build a Healthy Lifestyle

Happy Monday everyone! We have become a nation of instant gratification. Thanks to technology, we expect things to literally be at our fingertips at any given moment. Because of this, when we don't receive the favorable results we're after, we tend to think it's not worth it and move on. But some circumstances take time, in fact they take an entire lifetime.

A healthy lifestyle is not something achieved in a matter of moments, that is why it's a lifestyle. A diet is not a lifestyle. It's a temporary fix for a permanent issue. There will always be temptation to eat, or an excuse not to work out, but when we change our way of thinking and view it as a lifestyle change we'll see daily gratification in our new habits.

Start simple with food and exercise. Look at incorporating more water or maybe throwing one extra veggie in that you weren’t before…that is progress! Think of the begging of your journey as building blocks and you eventually grow from there.

There are a few things you need to ask yourself and truly understand before diving into a healthy lifestyle change.

What is your motivation to improve your life? Do you have kids and want to lead by example? Or do you think if you lose weight and keep it off, it opens other possibilities?

What has stopped you from making these changes before? Do these obstacles still exist? How can you eliminate them? If you can't, how do you move forward?

If the thought of some of these answers overwhelm you, that’s okay. It is a lifetime of work and dedication. Taking the first step is always the hardest but once you do, you won’t look back with regret!

Foodie Friday: Honey Garlic Chicken

Fri, 08 Jan 2021 22:01:30 GMT

Foodie Friday: Honey Garlic Chicken

Happy Food Friday everyone! This week we have an easy recipe that combines the perfect amount of sweet and savory and pairs it with some nutrient packed vegetables.

This recipe is so simple that it would make the perfect meal prep paired with some rice on the side!

Ingredients: 4 servings

• 1 tablespoon + 1 teaspoon olive oil divided use

• 1 cup thinly sliced peeled carrots

• 2 cups broccoli florets

• 1 lb boneless skinless chicken breasts, cut into 1 inch pieces

• 4 cloves garlic minced

• 1/4 cup low sodium chicken broth or water

• 1/4 cup soy sauce

• 3 tablespoons honey

• 2 teaspoons cornstarch

• salt and pepper to taste

Instructions:

1. Heat 1 teaspoon of oil in a large pan over medium heat.

2. Add the broccoli and carrots and cook for approximately 4 minutes or until vegetables are tender.

3. Remove the vegetables from the pan; place them on a plate and cover.

4. Wipe the pan clean with a paper towel and turn the heat to high.

5. Add the remaining tablespoon of oil.

6. Season the chicken pieces with salt and pepper and add them to the pan in a single layer - you may need to do this step in batches. Cook for 3-4 minutes on each side until golden brown and cooked through.

7. Add the garlic to the pan and cook for 30 seconds.

8. Add the vegetables back to the pan and cook for 2 more minutes or until the vegetables are warmed through.

9. In a bowl whisk together the chicken broth, honey and soy sauce.

10. In a small bowl mix the cornstarch with a tablespoon of cold water.

11. Pour the soy sauce mixture over the chicken and vegetables; cook for 30 seconds.

12. Add the cornstarch and bring to a boil; cook for 1 more minute or until sauce has just started to thicken.

13. Serve immediately, with rice if desired.

Nutrition:

Calories: 263

Protein: 29g

Carbs: 23g

Fats: 8g

Technique Tuesday: Mobility Exercises with Your Chair

Tue, 05 Jan 2021 21:59:19 GMT

Technique Tuesday: Mobility Exercises with Your Chair

Go ahead and take a seat! Today’s Technique Tuesday is all about mobility using a chair! This assistance can allow you to get deeper in the stretch, and is a great way to progress or regress depending on where you are at! It really is for everyone! Do each exercise 30 sec -1 min ea. As often as you’d like!

Monday Tip: Creating New Year's Habits

Mon, 04 Jan 2021 21:56:15 GMT

Monday Tip: Creating New Year's Habits

Happy Monday everyone! New Year's Resolutions are a time to reflect on the past year and look forward to self-improvement in the new. Unfortunately, most of us are guilty of giving up on resolutions almost as quickly as we make them.

Resolutions fail due to a combination of unrealistic goals and a lack of accountability. We resolve to quit smoking, lose weight, exercise more, but trying to make a change by not doing something ie: NOT smoking, or NOT eating sugar, only makes these habits stronger. These behaviors have been ingrained in our brains and trying to change a habit requires rewiring our brains and creating new neural pathways to form new thinking.

Habits are the way to win. Forming a habit that you can do every single day will ultimately get you to your goal and sometimes beyond. Human beings are evolving creatures and when we want to truly change our behavior, there are ways to succeed.

Start by simply creating a realistic, specific goal. Instead of saying, “I want to lose weight”, think, “I want to lose 15 lbs in x amount of days”.

Have a well thought-out plan, that includes what to do when there are bumps in the road. There will always be rough spots and we need to anticipate these so we avoid quitting at the first obstacle.

Small victories lead to a big picture. Celebrate every small victories, because that’s what they are: victories. If you haven't smoked in a week, that's a huge reason to celebrate, not with a cigarette, of course, but perhaps a massage, something relaxing to recharge you for the next week.

Track your progress and have an accountability buddy. Having someone to share your successes with and vent to when you're struggling helps keep you both on track. Another great way is to make your progress visible (photographic evidence!) so you're constantly being reminded how you've succeeded so far and how much further you have until your next triumph.

Focus on your new way of thinking to help in support of your new habit.

The behaviors we are trying to change will always be there and there will be times where we revert to those old behaviors, but if we don't focus on the slips, our new habits will become more influential and instead of a singular resolution, it will start a path to a lifestyle change.

Foodie Friday: Black-Eyed Peas

Fri, 01 Jan 2021 21:53:23 GMT

Foodie Friday: Black-Eyed Peas

Happy Foodie Friday everyone! And HAPPY 2021!! With the New Year comes the very southern tradition of having black-eyed peas on New Year’s Day. It is thought to bring prosperity and good luck in the New Year! So EAT UP!

This recipe puts a fun twist on the traditional black-eyed peas recipe and could maybe even give you some extra luck leading into 2021.

Ingredients:

• 1 pound dried black-eyed peas, sorted and soaked overnight or for 8 hours

• 6-8 cups water, or vegetable broth

• 1 medium onion. chopped

• 4 cloves garlic, minced

• 1/2 cup bell pepper, chopped (I used both red and green)

• 2 aprigs thyme, or 1 teaspoon dried

• 1/2 teaspoon cayenne pepper

• Sea salt, to taste

• 1 tablespoon olive oil

• 1 teaspoon smoked paprika

Instructions:

1. Add peas to 6 cups of water in a large bowl and soak overnight. Drain peas and rinse. Place peas in a large pot with 6 cups of water and bring to boil on medium-high. Cover and reduce heat to a simmer for about 45 minutes or until peas are tender. If they are drying out before being tender then add extra water or vegetable broth.

2. Meanwhile, heat a small skillet over medium, cut each hot dogs into coins and saute until golden brown. Set aside.

3. Stir in onion, garlic, bell pepper, thyme, cayenne, smoked paprika and salt into the peas and continue to cook until sauce is thickened. Delicious served with cornbread and collards greens.

Nutrition:

Calories: 122

Protein: 9g

Carbs: 11g

Fats: 4g

Client of the Month: January 2021

Fri, 01 Jan 2021 21:49:56 GMT

Client of the Month: January 2021

Mimi joined IPT in August of 2015 and attends 1on1 sessions 2 times a week with her trainer, Mike. She came in having never worked out before and nervous to pick up weights. She is now bench pressing, squatting and balancing her way to a healthier version of herself.

The Change is Undeniable...

When she first came into IPT, she was feeling rigid and low energy. She didn't want that from stopping her from doing some of the things she loved. Mimi always comes in with a smile on her face and has never missed a session. She always has a great outlook on life and with her strength training, she has been able to keep up with an active lifestyle. Between visits with her family, going to concerts and out pacing her friends on their walks, Mimi improves every single day!

Why IPT?...

In her time with Infinity Personal Training, Mimi has been an all star. She has lost over 20 lbs with IPT. She has also improved her balance from not being able to balance on one foot to holding for over 1 minute! She is stronger and more stable than she has ever been. The workouts help keep her mind sharp as well. Mimi explains that “The personal attention and training at IPT has made all the difference”.

A Few Wise Words…

“Keep on keeping on.”

Congrats Mimi! We look forward to seeing you continue on your health and fitness journey!

Technique Tuesday: CARs

Tue, 29 Dec 2020 21:47:31 GMT

Technique Tuesday: CARs

Vroom Vroom! We are taking off in our CARs this week’s Technique Tuesday! What are CARs and how do they help with mobility? Controlled Articular Rotations (CARs) are a tool to achieve more mobility. CARs utilize active rotation movements at outer limits of your range of motion for each individual joint in order to stimulate articular adaptations. Fancy way of saying you get more range of motion! Make sure you go super super slow and breathe while doing them! Do 30 seconds to 2 minute on each joint. Alternate directions each rep.

Monday Tip: Plan for Your New Year's Resolution

Mon, 28 Dec 2020 21:44:29 GMT

Monday Tip: Plan for Your New Year's Resolution

Happy Monday everyone! Can you believe this year is coming to an end? With it comes the idea of new beginnings. The number one resolution that people have for the new year and new beginnings is weight loss. Not a surprise, but why don’t you start early and pave the way for success in the new year of healthy habits now?

There are so many little things you can do now to prepare you for your ultimate success in the new year. And if you start now, then you have time to come up with another resolution because you’ll have a plan to achieve success and that’s half the battle.

Start small. I’m sure that with all of the friends and family creating a vortex in your living room, you have eaten out more than in this holiday season. Take a trip to Whole Foods or Trader Joe’s and stock up on healthy foods to fill your refrigerator. Take a minute to pass out the last of the candy and cookies and then don’t look back. Start eating healthy meals at home before the new year comes.

Talk a walk. You may not be quite ready for full-on beast mode in the gym yet, but if you start out by walking, you’re on your way. Exercise more each day until you’re ready to tackle the new year in the gym.

Drink a lot of water. A good rule of thumb is to drink half of your body weight in ounces of water every day. It’s hard to remember to do that sometimes, so invest in a water bottle and carry it with you everywhere. If you’re not a fan of drinking straight up water, infuse it with some strawberries, mint or cucumbers to give it a hint of flavor. The water will begin to flush your system.

With the addition of your healthy meals, and walking, you’re well on your way to a healthier, fitter you!

Foodie Friday: Breakfast Veggie Casserole

Fri, 25 Dec 2020 21:42:26 GMT

Foodie Friday: Breakfast Veggie Casserole

Happy Friday everyone...and MERRY CHRISTMAS. As we all know Christmas day is full of lots of commotion and chaos. For most of you there is typically a hearty dinner or lunch soon to be consumed….so what are you supposed to eat in the morning?

I always tell my clients to enjoy holidays and not worry about being perfect with their nutrition…but they still want to feel good the day of and especially after when they get back to their normal routine.

If you know you are having a hearty lunch/dinner meal…keep things light but satisfying in the morning. Have a good breakfast full of protein and high fiber foods such as this veggie casserole!

This is a great breakfast to enjoy Christmas morning to help start your day on the right foot while keeping you still feeling ready to tackle the rest of your day!

Ingredients:

• 2 tablespoons oil

• 8-10 mushrooms, sliced

• 2 teaspoon minced garlic

• ½ red onion, diced

• 2 bell peppers, diced

• 2 cups packed baby spinach, roughly chopped

• 20 ounces shredded potatoes, thawed

• 10 eggs

• ⅓ cup half and half or milk

• ¼ cup hot sauce (more or less to taste)

• salt and pepper

• 1 cup shredded cheese

Instructions:

1. In a large skillet over medium heat, heat 1 tablespoon of oil. Add the mushrooms and sauté them for 4 minutes or until they start to brown. Add a small pinch of salt along with onions and garlic and let cook for 2 minutes. Remove to a plate. Add the second tablespoon of oil, if needed, and sauté the peppers for 1 minute. Add in the baby spinach and allow it to wilt, remove from heat, set aside.

2. Generously spray a 9x13 baking dish with nonstick cooking spray. Lay the shredded potatoes in the bottom of the dish and press to make sure they are spread out evenly. Add the veggies (both the mushrooms and the pepper mixtures) over the potatoes, set aside.

3. Position a rack in the center of the oven and preheat the oven to 375ºF if you are baking the casserole immediately.

4. In a large bowl, whisk together the egg, half and half, hot sauce, and a big pinch of salt and pepper. Pour the egg mixture over the prepared veggies. Sprinkle the cheese over the top and another small pinch of salt and pepper.

5. Bake the casserole, uncovered, until the cheese melts, and the top gets in and golden, 45-50 minutes. Allow the casserole to cool for 10 minutes before slicing and serving.

Nutrition:

Calories: 172

Fat: 10

Carbohydrates: 11.6

Protein: 9.3

Technique Tuesday: 3 Exercises For Good Posture

Tue, 22 Dec 2020 21:39:18 GMT

Technique Tuesday: 3 Exercises For Good Posture

Open up your presents with some good posture this holiday season! Try out these simple and easy exercises you can do in the comfort of your own home! Feel free to use a pillow instead of a medball, and a couch instead of a bench! If it feels good do more of it! Happy Holidays!

Monday Tip: Holiday Party Game Plan

Mon, 21 Dec 2020 21:36:45 GMT

Monday Tip: Holiday Party Game Plan

Happy Monday everyone! There's no denying that the holidays have arrived.

Lights have been strung, gifts are being wrapped and holiday treats are everywhere.

Here is a little holiday party game plan to help when it comes to your nutrition!

This is what you would eat...

As many fresh and fiber-filled vegetables as you want.

• Load up on salads.

• Enjoy vegetable side dishes.

• Just no starchy vegetables like potato or corn.

Lots of lean, protein-filled meats and eggs.

• Stick with meat that has been roasted, barbequed, or baked.

• Avoid fried meats and eggs.

Fruits, nuts and seeds in moderation

• Fresh fruit for a delicious dessert.

• A handful of nuts or seeds for a snack.

• Don't eat sugar-added fruits, nuts or seeds.

Then enjoy some small exceptions...

• Bread or grain product: No larger than the size of your hand.

• Starchy vegetables: Half of a cup.

• Baked goods: Should fit into the palm of your hand.

• Candies or confections: The smaller the better.

• Holiday drinks: 8 ounces.

When you navigate the buffet line at your next holiday party, feel confident knowing that you have a game plan. Stick with vegetables and meats first, then pick out your 2 small exceptions and enjoy those!

Foodie Friday: Chocolate Chip Cookies

Fri, 18 Dec 2020 21:33:38 GMT

Foodie Friday: Chocolate Chip Cookies

Happy Foodie Friday everyone! With Christmas rolling up quick it is just about time to get ready for all of the baking festivities. We always go above and beyond with the holiday classics so why not have a little healthier twist on Santa’s Chocolate Chip Cookies this year!

This is the perfect cookie to make the night before with the kids…and you don’t have to worry about them getting too much sugar before bed!

Ingredients:

Dry Ingredients

• 2 1/2 cups almond flout

• 1 teaspoon baking soda

• 1/2 teaspoon salt

• 1 cup dark chocolate chips

Wet Ingredients

• 1/2 cup salted butter melted

• 3/4 cup coconut palm sugar

• 1 large egg

• 1 large egg yolk

• 1 teaspoon vanilla extract

Instructions:

1. In a medium bowl combine almond flout, salt, and baking soda. Whisk to combine, set aside.

2. In a large bowl cream together melted butter and coconut palm sugar using an electric mixer. Beat for 1-2 minutes until slightly frothy. Add egg yolk, full egg, and vanilla, mix until well combined.

3. Combine reserved almond flout with wet ingredients. Stir well. Add chocolate chips and stir well to combine.

4. Dough will be quite soft. Cover dough with wax paper and place in refrigerator for 1-2 hours.

5. Preheat oven to 325°

6. Remove dough from refrigerator. Using a tablespoon or small cookie scoop drop batter onto a baking sheet lined with parchment paper. Alternatively, form the dough into 1/2 inch balls.

7. Press the dough down gently with your fingers to flatten the balls slightly. Do not flatten all the way.

8. Bake for 9-12 minutes.

9. Remove from oven (the cookies will appear very soft) and place tray on a cooking rack. Allow to cool for 5-10 minutes. They will harden as they rest and cool.

Nutrition:

Calories: 162

Protein: 3

Carbohydrates: 11

Fats: 12

Technique Tuesday: Sweaty Sweater Workout

Tue, 15 Dec 2020 21:30:49 GMT

Technique Tuesday: Sweaty Sweater Workout

Get Your Sweaty Sweater Workout On! Try out this quick and easy body weight workout to stay healthy and happy these holidays! Just put 9 minutes on your clock and try and get as many rounds in as you can! Feel free to rest and knock out another 9 minutes if you are wanting some more!

Monday Tip: Staying Healthy During the Holidays

Mon, 14 Dec 2020 21:28:21 GMT

Monday Tip: Staying Healthy During the Holidays

Happy Monday everyone! The holidays are in full force and so far you’ve been lucky and the viruses circling the block and your house have missed you. What can you do to keep healthy and end the year on a high note?

Here are a few tips for you:

Wash your hands – this is a no-brainer! Keep those hands free of germs by washing whenever you come into contact with an infected person and especially before eating.

Stay in control of stress – I know the holidays can really bring a person to the brink, but take a few moments to yourself throughout the day to just … breathe. Stay calm, it’ll all be over soon!

Sleep! – You’d be surprised how much the amount and quality of sleep you get can affect your well-being. Make sure you’re getting to bed at a decent time and getting solid sleep.

Keep your cooking surfaces clean – wipe down all prep areas with antibacterial products prior to and after use.

Stay active – if you can’t make it into the gym, take a walk around the block with your pets, take your kids to the park, walk around the mall if you’re up for that sort of thing.

Just keep your body moving – it’ll help with the stress as well.

Eat as healthy as you can – Eat those veggies and fruits and keep a pack of almonds in your pocket for the times you’re looking for a snack.

With these tips, you’re giving yourself the best advantage to stay healthy through the holidays.

Reference:

https://www.cdc.gov

Foodie Friday: Holiday Salad

Fri, 11 Dec 2020 21:25:50 GMT

Foodie Friday: Holiday Salad

Happy Friday everyone! All of my clients know the drill when it comes to feasting on a big holiday dinner but for those of you who don’t have nutrition coaching, here is the secret.

Many people often fail on holidays because they won’t eat at the beginning of the day to “save up calories” for their big dinner. What typically happens with that is you end up WAY overeating and feel like crap after the holiday.

To help avoid that situation I tell my clients to enjoy a high protein breakfast and pack the rest of the day with very nutrient dense foods (since you know the big dinner probably won’t have a lot) and you will actually be going into the meal NOT ravenously hungry and can eat in more moderation!

Today’s recipe is actually one that would be an easy lunch before your big feast because it is packed with nutrients and vitamins and will keep you satisfied!

Ingredients:

For the Salad

• 7 oz mixed green salad rinsed

• 1 pear thinly sliced

• 1 apple thinly sliced

• 1/3 cup dried cranberries

• 4 cooked bacon slices chopped

• 1/3 cup feta cheese

For the Dressing

• 1 cup apple cider

• 2 tbsp apple cider vinegar

• 1 1/2 tbsp minced shallots

• 1 tbsp dijon mustard

• 1 tbsp honey

• 2 tsp extra virgin olive oil

• salt and pepper to taste

Instructions:

1. Combine all salad ingredients into a large bowl and toss together.

For the Vinaigrette

1. Add apple cider, apple cider vinegar and shallots to a small pan over high heat.

2. Bring the liquids to a boil and cook for about 7 or 8 minutes or until it has reduced to about ½ cup then remove from heat.

3. Allow cider liquid to cool slightly then add to a bowl.

4. Whisk in remaining ingredients until it is completely smooth and well mixed.

5. Pour over salad and toss together and serve.

Nutrition:

Calories: 151

Carbohydrates: 24g

Protein: 4g

Fat: 5g

Technique Tuesday: 3 Easy Feel-Good Moves

Tue, 08 Dec 2020 21:23:06 GMT

Technique Tuesday: 3 Easy Feel-Good Moves

What if I told you there was a pill that would make you feel good instantly? Would you take it? Well this Technique Tuesday is all about feeling good quick! The closest thing to taking a pill you can find! Even, better this is all natural In these 3 exercises the focus is all about breathing and being present. Focus on long deep inhales and exhales and feel where your body needs love. Do them as often or as long as you'd like! Enjoy!

Monday Tip: How to Stay Healthy at Holiday Dinners

Mon, 07 Dec 2020 21:20:46 GMT

Monday Tip: How to Stay Healthy at Holiday Dinners

Happy Monday everyone! If you’re anything like the rest of the U.S., you will be subjected to more than one sometimes awkward, sometimes fun family and friend dinner gathering during the holidays. But, uh oh, you’re trying your hardest to stick to your new healthy outlook. What is one to do?

1. Drink a lot of water and have a high protein meal before you head over to the festivities. This will keep you from being too hungry to wait for the main meal. Remember appetizers are always optional!

2. Get in a quick workout so that you are feeling refreshed and still somewhat in your same routine. This helps handle craving from kicking up, and the feeling of not being in your normal routine cause you to eat more than you normally would.

3. Bring over your own healthy side dishes.

I actually wanted to focus on number four and offer you a few healthy side alternatives to bring with you. These are all great options that can help contribute to having a little healthier Christmas, and who knows…your family may enjoy them so much they’ll keep asking you to bring them back!

Mashed Cauliflower

Anyone watching carb content knows to avoid potatoes. Try this instead: boil and mash cauliflower instead of potatoes. Using this tasty recipe, nobody will miss those potatoes. Save the carb count for the rest of the meal.

http://allrecipes.com/recipe/230816/garlic-mashed-cauliflower/

Garlicky Green Beans

I know that the green bean casserole is a treasured addition to any holiday meal, but it’s chock full of calories and fat that you just don’t want right now. Try this recipe for garlicky green beans that incorporates those veggies in a new and delicious way.

http://www.eatingwell.com/recipe/249339/garlicky-green-beans/

Crunchy Pear and Celery Salad

Instead of the traditional macaroni, green or potato salad – hey, I don’t know what your main dish will be – try this non-traditional pear and celery salad. Pears taste amazing this time of year, and will make for an amazing sweet treat for your tastebuds.

http://www.eatingwell.com/recipe/249276/crunchy-pear-celery-salad/

Foodie Friday: Gingerbread Granola

Fri, 04 Dec 2020 21:15:31 GMT

Foodie Friday: Gingerbread Granola

Happy December to all!

The holidays are not done just yet and in fact the biggest holiday of the year is creeping up…CHRISTMAS!

The holiday season is very tricky for people who are trying to stay committed to their health and fitness goals but one thing that makes it a little easier is having some healthy alternatives on hand. No one likes feeling left out while everyone else is enjoying all of the sweet treats!

This Gingerbread granola is my favorite go-to during the holiday season! Perfect amount of sweet without being overwhelming!

Ingredients:

• 2 cups rolled oats

• 1/2 cup almonds

• 1/2 cup pecans

• 1/2 cup cashews

• 1/4 cup hemp seeds

• 2 tsp ground cinnamon

• 1/4 tsp ground ginger

• 1/4 tsp salt

• 1/8 tsp ground cloves

• 1/3 cup maple syrup

• 1/4 cup melted coconut oil

• 2 tbsp molasses

• 1 tsp vanilla extract

Instructions:

1. Preheat oven to 330 degrees F. Line a baking sheet with parchment paper.

2. Combine rolled oats, almonds, pecans, cashews, hemp seeds, cinnamon, ginger, salt, and cloves in a large bowl. Mix together.

3. In a separate bowl, combine maple syrup, melted coconut oil (see notes if your coconut oil is solid), molasses, and vanilla extract. Mix together.

4. Pour wet ingredients over the dry ingredients. Combine until everything is evenly coated.

5. Spread mixture across the baking sheet in a thin layer.

6. Bake for 25-30 minutes, stirring the granola halfway through. After, allow the granola to cool completely before serving or storing away.

Nutrition:

Calories: 232

Carbohydrates: 21g

Protein: 5g

Fat: 15g

Technique Tuesday: Back to Basics

Tue, 01 Dec 2020 21:13:04 GMT

Technique Tuesday: Back to Basics

Get back to the basics with these simple and easy movement patters! We are going back to your childhood! Theses motions are the foundations of your gait pattern and correct imbalances in the body! Plus, It's good to get up and play a little! Not only do these exercises boost your coordination and kinesthetic awareness, but they just feel good overall! Do them as little or as often as possible! If it feels better, DO IT!

Client of the Month: December 2020

Tue, 01 Dec 2020 21:10:40 GMT

Client of the Month: December 2020

Martha joined IPT in September of 2019 and attends 1on1 sessions 3 times a week. According to her trainer, Vince, she “always gives 110% each workout no matter how she feels and she rarely misses a session”.

It Starts With Your Mindset...

“I’ve gotten stronger in my upper body which was one of my early goals. I’ve also lost 30 pounds of fat and gained muscle due to working out with Vince and him holding me accountable to my personal goals. I’m working hard to improve my overall condition so I’m more focused on providing good quality food/fuel for my body. Also, my workout sessions are now an important part of my weekly routine and it’s been very beneficial to have that structure during the pandemic.”

Why IPT?...

“The caliber of IPT’s team sets them apart. I wouldn’t have made the progress I’ve made without Vince’s cheerleading and pushing. I’m also thankful that IPT offers Zoom workouts. In the past, when I traveled for work, I had to miss my sessions with Vince. Now I’m able to workout in my hotel room.”

A Few Wise Words...

“If you’re just getting started give yourself at least six months to make it work – you are worth the effort! The first couple of months were hard for me. I struggled with some of the exercises, was sore a lot of the time, and fitting sessions into my schedule was challenging. I’m proud of myself for sticking with it and can now see and feel the benefits of my hard work.”

Congrats Martha! We look forward to seeing you continue on your health and fitness journey!

Monday Tip: Reaching Your Goals During the Holidays

Mon, 30 Nov 2020 21:08:33 GMT

Monday Tip: Reaching Your Goals During the Holidays

You’ve almost made it through the entire holiday season-only one month to go. How are you feeling about your health and fitness goals at this point? October 31st – January 2nd are the danger zones when it comes to fitness. It’s when we start to see our clients slipping on their year-long trek toward health and fitness. Is it surprising? No. But, we want to make sure that the times they are choosing to skip the workout are only small setbacks and not derailing from their journey.

While many will find it difficult to stick completely to their health and fitness plan through the end of the year, there are some ways we would like to share with you to maintain and not gain during December. The first thing we want you to know is that health and fitness is not a short-term goal; rather a long term, lifetime one. That said, even if you are doing a minimal amount of exercise, you should do your best not to stop altogether. You don’t want to undo everything you have worked for all year.

Enlist a friend, co-worker, spouse or other family member to become your accountability buddy. If you’re feeling particularly weak, give them a shout and they can keep you on track – encourage you to make a healthy choice in food or to meet them at the gym for a quick workout. If you know that someone is counting on you to do the same, it makes it easier for both of you to stay on your journey together.

Keep track of what you’re eating by using an app to track your food intake. If you chronicle with what you are eating, you are less likely to “cheat” on your nutrition plan. It keeps you accountable to yourself – there’s that word again!

You can also keep track of your measurements at the beginning and throughout the month. If you know where you started, you’ll be able to stay on track in December. That’s our ultimate goal…getting through the holidays without a major setback on your path to health and fitness.

As you go through this last month of the year, please know that we are here to help you with any questions you may have about fitness and nutrition. We want you to succeed on your journey so make sure you reach out if you need assistance!

Foodie Friday: Turkey Salad

Fri, 27 Nov 2020 21:01:17 GMT

Foodie Friday: Turkey Salad

Happy Foodie Friday everyone! Now that Thanksgiving is over, what in the world are you supposed to do with all of those leftovers? Most continue on the celebration eating until they are gone…but that leaves people feeling over-full for too many days in a row.

Take those leftovers and turn them into something you can eat without all of the guilt. Turkey salad is a great way to keep those turkey leftovers disappearing while also not letting those party portion sizes continue.

Ingredients: 6 servings

• 3 – 4 cups chopped cooked turkey

• 1 celery stick, thinly sliced

• 1 – 2 green onions, thinly sliced

• 2/3 cup dried cranberries

• 1/2 cup pecan pieces, lightly toasted

• 1/2 cup mayonnaise (primal kitchen is the best or for a low fat option sub with plain Greek yogurt)

• 1/2 teaspoon dry mustard (or 1 – 2 teaspoons Dijon mustard)

• 1 – 2 tablespoons water

• Salt & pepper, to taste

Instructions:

1. Combine ingredients in a large bowl

2. Stir with a fork until the ingredients are evenly coated with mayonnaise. Season with salt & pepper, to taste.

3. Serve immediately or refrigerate until ready to serve.

Nutrition:

Calories: 288

Protein: 10 g

Fat: 20 g (will be less if you choose the low-fat option of Greek yogurt)

Carbohydrates: 17 g

Technique Tuesday: Alternate Nostril Breathing

Tue, 24 Nov 2020 20:58:06 GMT

Technique Tuesday: Alternate Nostril Breathing

The Holidays are Upon Us!

We all know with the holidays comes added stress, anxiety, and nervousness. Not to mention the past year has been a whirlwind of craziness. Today’s Technique Tuesday is all about helping you unwind and relax with the use of alternate nostril breathing!

Here are just a few of the benefits!

1️⃣ Relax Your Body and Mind

2️⃣ Reduce Anxiety

3️⃣ Increase Focus and Awareness

Do this breathing whenever you feel most comfortable or when you feel you may be getting worked up.. Enjoy!

Monday Tip: Have a Healthy Thanksgiving

Mon, 23 Nov 2020 20:54:20 GMT

Monday Tip: Have a Healthy Thanksgiving

Happy Monday everyone! I don’t know about you, but I love all of the books, articles and advice available when it comes to healthy eating – especially the ones that give you healthier alternatives to your favorite foods. With America’s feasting holiday upon us (Thanksgiving), there is no better time than to put together a list of Eat This, Not That, the Thanksgiving Edition.

The Main Event: TURKEY TOM

Americans, as a whole, look to this tasty bird as the main dish every Thanksgiving Holiday. It takes a million hours to make, but it’s worth it because you end up with leftovers that feed lingering company for days. When it comes to your main dish, here are a few ideas to make it as healthy as possible.

Eat this:

• Skinless turkey breast – removing the skin removes unwanted fat calories.

• White meat – Eat white meat for an extra lean bonus.

• 2-3 portions max – our fist size is roughly 1 portion.

Not that:

• Dark meat – Just a little added fat content, but do you really need that?

• Butter & Gravy – If you can avoid them, your meal will be a bit healthier.

The Topper: Gravy

I will give you this, eating the white meat of turkey without gravy is like trying to swallow chalk. It just doesn’t go down that easily. But…gravy is essentially made of the fat drippings and butter that didn’t sink into the bird. Still sound tasty? If so, give this a try…

Eat this:

• If possible, eat gravy made with fatless turkey drippings

• Let your gravy sit for a bit on the counter and then take off the top layer of fat.

Not that:

• Canned gravy – Packed with sodium and other ingredients you likely can not pronounce.

Dish Filler: Bread and Rolls

This is a tough one…just the smell of baking bread and stuffing alone makes many people salivate with anticipation. But, you’re on a mission for health, so do your best to avoid these tasty dish fillers. If your carb cravings are overwhelming, try to make a stuffing using whole grain bread and low butter content. Load it up with onions and celery for flavor so you can get a taste of the good stuff without going overboard on filling calories you just don’t need.

Eat this:

• Stuffing – Try to make it with whole grain and low butter content.

Not that:

• Refined, white bread rolls. Especially with butter. Darn!

• Stuffing made with mostly bread and no added veggies, or smothered in butter.

White Elephant in the room: Mashed Potatoes

Turkey and mashed potatoes are such an American classic for Thanksgiving, but they do not contain nearly the amount of nutrients of their healthier cousins, the sweet potato and yams. If you leave off the butter and sauces, these are a great alternative to white potatoes.

Eat this:

• Sweet potatoes

• Yams

Not that:

• White potatoes

• Scalloped potatoes

• Sweet potato fries

• Candied yams

On the Side: Cranberries

Cranberry sauce…yeah, a lot of people just skip right past it, especially when it comes out of a can (seriously, who eats that?!), but eating a spoonful or two of actual cranberries is not only a viable alternative, but it happens to be part of a superfood group that can help lower blood pressure, protect the urinary tract and stomach lining, lower bad cholesterol (LDL) while increasing good cholesterol (HDL) and play a part in good heart health. Plus, they taste really good with turkey, so why not throw some on your plate?

Bon Apetit!

Foodie Friday: Savory Sweet Potatoes

Fri, 20 Nov 2020 20:52:05 GMT

Foodie Friday: Savory Sweet Potatoes

Happy Friday everyone! There is absolutely nothing like a sweet and savory combo. Especially one that is easy to make and can be a staple ever day of the week.

This recipe has the sweet flavor from the potatoes, and a savory kick from the garlic and rosemary.

Ingredients: 6 servings

• 2 lbs. sweet potatoes about 2 large, peeled and cut into 1" cubes

• 2 tablespoons extra virgin olive oil

• 1/2 teaspoon garlic powder

• 1 tablespoon freshly chopped rosemary divided (or 1 teaspoon dried)

• 1/4 cup freshly grated parmesan cheese

• salt and freshly ground black pepper to taste

Instructions:

• Preheat the oven to 425 degrees.

• Place the sweet potatoes on a large rimmed baking sheet. Toss with the olive oil, garlic powder, half of the rosemary (or all of it if using dried), salt and pepper until well combined. Spread in a single layer and bake for 20 - 30 minutes until tender and the bottoms of the potatoes are golden brown.

• Remove from heat and cool for about 5 minutes. Toss with the remaining half a tablespoon of rosemary, parmesan and more salt and pepper if needed.

• Serve immediately and enjoy!

Nutrition:

Calories: 191

Carbs: 31

Protein: 4

Fat: 6

Technique Tuesday: Posture Police Edition

Tue, 17 Nov 2020 20:49:43 GMT

Technique Tuesday: Posture Police Edition

The Posture Police are Back! You have the right to correct posture and a pain free lifestyle. The posture police are here to help you get those shoulders and upper back pulled back and straightened up! All you gotta do are these 3 easy exercises daily and you will be on your way to feelin good and feelin right!

Monday Tip: America's Obesity Epidemic

Mon, 16 Nov 2020 20:47:23 GMT

Monday Tip: America's Obesity Epidemic

We have heard about the threat of obesity across America being thrown around so much on the news that it’s become like white noise. I want to talk to you about the real implications of the rise of obesity in our country and whether or not America is ready to tackle the problem head-on.

Did you know that obesity has tripled in prevalence over the past three decades? I want you to understand the distinction between being overweight and being obese. Being overweight indicates an excess of body weight to height where being obese would indicate a surplus of fat caused by a continued excessive consumption of food. Unfortunately, there are many reasons that someone overeats to the point of becoming obese including boredom, depression, stress and anxiety or being raised in a household where this is the norm. With resulting health issues including hypertension, cancer, diabetes, and depression, it is an epidemic that needs an immediate intervention.

American’s insistence on instantaneous gratification in all facets of their lives has led to the fast food revolution and an increasing dependence on foods filled with high amounts of sodium, sugar and high fructose corn syrup. They have created these highly palatable foods that are hard to resist and quickly digested making it easier for you to consume even more!

There is a silver lining though! Americans are taking a stand and insisting on having healthy options on menus, regardless of where they choose to dine. By the end of 2016, the Federal Government has mandated that menus have the nutritional content listed next to food items which allows people to make educated decisions about what they choose to ingest. Keep fighting the battle to have more healthy options available for yourself!

Most people just don’t know how to choose a healthy option from an unhealthy one. Take a smoothie, for example. It’s fruit and yogurt…what’s bad about that? The extra sugar content in the mixes many companies use in their smoothies turn something that sounded healthy into a sugar spiking beverage. It’s important for you to learn to distinguish between what sounds healthy and what really is healthy. Luckily, more schools are incorporating health and nutrition into their physical education programs so that we can battle this problem early on. Take advantage of the resources you have, and help yourself find the truth behind what foods are truly healthy for you!

Foodie Friday: Paleo Pumpkin Bars

Fri, 13 Nov 2020 20:44:20 GMT

Foodie Friday: Paleo Pumpkin Bars

Happy Friday everyone! Continuing on with our Thanksgiving festivities, we can skip out on the one thing everyone is waiting for…Pumpkin Pie. It’s a fan favorite and one of the few things everyone looks forward to on Thanksgiving Day.

Sometimes people feel like they can’t have things like pumpkin pie when trying to work on their nutrition, but the fact of the matter is that pumpkin is actually very nutritious! Pumpkin is packed with Vitamin A and considered a very nutrient-dense food!

So how can you still have some pumpkin on Thanksgiving day that you don’t feel so guilty about? These Paleo Pumpkin bars are the key!

Ingredients: (12 servings)

Paleo Pumpkin Bars:

• 2 cups almond flour

• ½ teaspoon salt

• ½ teaspoon baking soda

• ¼ teaspoon baking powder

• 2 teaspoons pumpkin pie spice

• ¼ cup almond butter

• 2 tablespoons coconut oil

• ¼ cup coconut sugar

• 2 tablespoons maple syrup

• 2 teaspoons vanilla extract

• 2 tablespoons almond milk

• 1 cup pumpkin puree

Maple Frosting

• 1/2 cup grass-fed butter ghee, or coconut oil, softened

• 1/3 cup maple syrup

• 1/4 teaspoon cinnamon

• 1 1/4 tablespoons coconut flour

• 2 1/2 tablespoons coconut milk

• 1 tablespoon coconut sugar

Instructions:

1. To make the bars, preheat the oven to 350 degrees F. Grease and line an 8x8 baking dish and set aside.

2. Combine the almond flour, salt, baking soda, baking powder and pumpkin pie spice in a small bowl and mix well. Set aside.

3. In a medium to large microwave safe bowl, add the coconut oil and almond butter together. Place in the microwave and heat on high for 30 seconds. Stir well and place back in the microwave to heat completely. Remove from microwave and stir until combined. Add the coconut sugar, maple syrup, vanilla and almond milk to the almond butter and coconut oil and stir until well-combined. Add the pumpkin puree and stir well.

4. Add the dry ingredients to the wet ingredients and stir well until all ingredients are combined.

5. Pour mixture into the prepared pan and place in the oven for 30-35 minutes, until center is set. Bars will be slightly moist. Allow to cool in pan for 15 minutes then place the bars in the pan in the refrigerator for at least 30 minutes, or up to a few days.

6. While the bars are cooling, prepare the frosting. In a medium bowl, beat the grass-fed butter or ghee until smooth and creamy, about 1 minute. Add the maple syrup, cinnamon, coconut flour, coconut milk and coconut sugar and beat will until combined, about 2 minutes. If you're using ghee add an additional tablespoon of coconut flour. When bars are completely cool, remove them from the pan and cover them with the frosting. Chill in the refrigerator again for 15 minutes. Cut and enjoy! Or keep in the refrigerator for up to one week or in he freezer for one month.

Nutrition:

Calories: 280

Fat: 20

Carbohydrate: 19

Protein: 6

Technique Tuesday: Couch Workout

Tue, 10 Nov 2020 20:40:04 GMT

Technique Tuesday: Couch Workout

COUCH WORKOUT! That’s right! You don’t have to leave the comfort of your own home to get a productive and beneficial workout in! If you find yourself seated for a long period of time, this workout is for you! Take a 5-10 minute movement break to help your joints and tissues combat stiffness in the body!

Monday Tip: Diabetes Awareness Month

Mon, 09 Nov 2020 20:37:42 GMT

Monday Tip: Diabetes Awareness Month

Happy Monday everyone! In observance of American Diabetes Month, I would like to talk to you about this disease that is sweeping across America. Did you know that 1 in 11 Americans is living with diabetes today? Let that sink in while you consider this: every 23 seconds, someone in America is diagnosed with this horrible disease that results in more deaths than AIDS and breast cancer combined. The worst part? It can, for the most part, be prevented or at least controlled with medication, but it’s a silent killer. There are not normally any outward signs that you have this disease.

What are the different types of diabetes?

Type 1 – This is an autoimmune disease mostly affecting small children and young adults that only accounts for 5% of the total number of people with diabetes. People who suffer from Type 1 are unable to produce insulin on their own are forced to take insulin every day for the rest of their lives.

Type 2 – This is the most common form of diabetes, accounting for the other 95% of the total number of people diagnosed. While this form can be hereditary, or occur during pregnancy, the highest risk factor is obesity. Some people with Type 2 diabetes are able to control their insulin needs with a drastic change in both diet and exercise, but others have to take insulin to control it.

The American Diabetes Association recommends a long-term plan of diet and exercise to control or overcome the disease, should your weight play the biggest part in your diagnosis. Combining aerobic exercise, strength training, flexibility exercises/stretching, balance exercises, and activity throughout the day can greatly help with managing the disease.

Should you be suffering from diabetes, please allow our trainers to design a program for you to safely manage your health and fitness to help you reach your long-term goals.

Foodie Friday: Fall Salad

Fri, 06 Nov 2020 20:35:13 GMT

Foodie Friday: Fall Salad

Happy Food Friday everyone! I hope you are all getting prepared for your Thanksgiving festivities coming up and are still keeping your health at the top of your priority list. Celebrate your Thanksgiving this year with this healthy dish on the side and you won’t regret it!

This salad is something else, because it incorporates ALL things FALL! Butternut squash, apples and greens are all great separately….but together….my goodness!

Ingredients: 4 servings

• 4 cups fresh baby spinach, chopped

• 1 1/2 cups cooked quinoa (cooked according to package directions)

• 3/4 cup butternut squash, chopped

• 1 medium apple, peeled and chopped

• 1/3 cup pepitas (pumpkin seeds) or pecans

• 3 Tablespoons dried cranberries

Tahini Apple Cider Vinegar Dressing

• 2 Tablespoons tahini

• 2 Tablespoons apple cider vinegar

• 2 Tablespoons lemon juice

• 2 Tablespoons low sodium tamari or aminos

• 4 Tablespoons nutritional yeast

• 2 teaspoons minced garlic (2 cloves of garlic)

• 2 teaspoons maple syrup

Instructions:

1. Prepare the squash by peeling it, cutting it in half and scraping out the seeds.

2. Cut the squash into bite-size cubes, place on a lightly oiled baking sheet and roast at 400° for 30-40 minutes, turning once or twice, until all the pieces are tender and have a few small brown spots.

3. If your pepitas or pecans are raw, you can toast them in the oven with the roasting squash. Spread seeds/nuts on a separate baking sheet and add to the oven with the butternut squash for 5 to 10 minutes or until the seeds/nuts are golden and crunchy, then remove from the pan to cool. Be sure to watch the seeds/nuts carefully because they can burn quickly. The pepitas will take less time to toast than the pecans because they’re smaller.

4. While roasting the squash, toss together spinach, cooked quinoa, apple and cranberries in a large salad bowl. Add cooled pepitas (or pecans) once they’ve been toasted.

5. Prepare dressing by placing all remaining ingredients (tahini through maple syrup) in a blender and blend until smooth.

6. Once the butternut squash is done roasting, allow it to cool and then place into the salad bowl with the other ingredients. Pour the dressing over the salad and toss to coat. Serve immediately.

Nutrition:

Calories: 280

Carbs: 36

Protein: 11

Fats: 10

Technique Tuesday: Chair Mobility

Tue, 03 Nov 2020 20:32:32 GMT

Technique Tuesday: Chair Mobility

If we sit all day, our body get’s really good at sitting.. But, If we move more often than not, our bodies get really good at moving! This week’s Technique Tuesday is all about moving! Even if we are using the thing we sit on! Enjoy these 3 simple and easy chair mobility exercises to break up the sitting in your day! Do them as much or as little as you like and enjoy the amazing benefits of getting up and moving! Motion is lotion people!

Monday Tip: Sugar Facts

Mon, 02 Nov 2020 18:13:12 GMT

Monday Tip: Sugar Facts

Happy Monday morning everyone! Well, you made it through another Halloween – did the neighborhood kids leave you with a full bowl of sugar-laden treats? If you feel like you might struggle with moderation or temptation, give them away! Sure, it may give you a temporary burst of energy (sugar high), but when it wears off…yikes! You will likely feel sluggish, it can lead to weight gain, stomach pain and a whole host of other problems. Sugar is NOT your friend, especially if you are on your journey toward better health and overall fitness.

Check out these sugar-related facts before you take one more bite of that chocolate bar.

1. Fructose can make your organs fat – wait, what?! Did you even know that was a “thing”? It triggers your liver to store more fat around the outside of the organ, which, left unchecked over time, could lead to non-alcohol related fatty liver syndrome.

2. Sugar can lead to diabetes – “A PLoS One study found that for every extra 150 calories from sugar available per person each day, diabetes prevalence rises by 1.1%”.

3. Sugar can lead to heart disease and stroke – as a side effect of long term diabetes, excess sugar in your bloodstream leads to a hardening of the muscles around your blood vessels.

4. The Journal of the American Medical Association released a study that found a link between sugar increasing the liver’s storage of fat AND a decrease in the body’s ability to get rid of it.

5. Sugar can cause addiction – Just like a street drug, the more you have, the more you want.

6. Sugar makes you ravenous – It messes with your ability to tell when you are hungry or full.

7. Sugar highs make for huge sugar crashes – it takes less than 30 minutes for your body to crash after a quick burst of energy from sugar.

8. Sugar can lead to depression – researchers have found a link between diets high in sugar content and depression.

Put down the candy bar and reach for some natural sugar found in whole fruit such as apples, berries and bananas. It won’t cause the same crash as artificial sugars and you’ll feel full longer.

November 2020 Client of the Month: Nishanth Vallabhu

Sun, 01 Nov 2020 18:08:58 GMT

November 2020 Client of the Month: Nishanth Vallabhu

��✨The Client of the Month for November is... Nishanth Vallabhu!!✨��

Nishanth joined IPT in January of 2017 and attends 1on1 sessions 3 times a week with his trainer, Mike. He has lost 15.4 pounds of fat and decreased his body fat percentage by 5.7% in the last 2 years. Nishanth’s trainer, Mike, says that he is “so proud of Nishanth’s transformation and even more proud of how he took control of his health. Through exercise, Nishanth has gotten off of medication, out of pain, and gained confidence in himself. He is literally a different person than he was when he started with IPT”

Why IPT?

“I really like the personal attention and accountability that I get at IPT. My trainer, Mike, is phenomenal - he knows just how much to push me and when.”

Biggest Goal Accomplished So Far...

“The biggest change is with my nutrition. I am eating much healthier than I was a few years ago. Also through the few years I’ve been with IPT, I’ve been able to find a balance and routine that is sustainable for me.”

A Few Wise Words...

“My advice to others - push yourself a bit and you'll be amazed at what you are capable of achieving.”

Congrats Nishanth! We look forward to seeing you continue on your health and fitness journey!

Infinity Personal Training: Because You Deserve a Life Changing Experience. Not Just a Trainer.

For more info about Infinity Personal Training, and for a free assessment/consultation go to http://www.personaltrainingallen.com/

November 2020 Client of the Month: Sarah Wisniewski

Sun, 01 Nov 2020 18:06:05 GMT

November 2020 Client of the Month: Sarah Wisniewski

��✨The Client of the Month for November is... Sarah Wisniewski!!✨��

Sarah joined IPT in December of 2018 and attends Group sessions 4 times a week. She went from not being able to do much at the gym, to now being able to hold a 6-minute plank, back-squat 205 pounds, hex-bar deadlift 225 pounds and do push ups with ease. Not to mention, she has lost 17.6 lbs of fat, gained 7 lbs of muscle and decreased her body fat percentage by 10.4% since July of this year!

It Starts With Your Mindset...

“I have a long history of going through unhealthy yo-yo phases where I used to push myself to do high-intensity cardio for hours every day while eating very strict, unsustainable diets followed by months of never setting foot in a gym while binge-eating my feelings away. Since starting with IPT, my mindset has changed tremendously and I now find myself viewing nutrition and exercise as an opportunity to foster a more positive and healthier lifestyle long-term rather than as a punishment or a negative necessity to shed weight.”

Why IPT?...

“IPT breeds a rare type of trainer you can’t find at many gyms. Not only do they keep up to date with research in order to facilitate the best workout programs for each individual, they also genuinely care about each client that walks through the door. Your goals are their goals and the amount of work they put in behind the scenes to ensure you are successful doesn’t go unnoticed. They will meet you where you are and support you every step of the way, but are not afraid to hold you accountable and push you when you need it.”

A Few Wise Words...

“Take advantage of everything IPT has to offer including specialty classes, social events, and challenges! I’ve participated in almost everything including hiking, stretch classes, heavy lifting, spartan training, and club cardio, and I’ve never regretted doing a single one. Not only is it fun to switch up the workouts, but it’s a great way to meet more clients outside of your normal group classes. I’ve met so many amazing people that way and I love my IPT community!”

Congrats Sarah! We look forward to seeing you continue on your health and fitness journey!

Infinity Personal Training: Because You Deserve a Life Changing Experience. Not Just a Trainer.

For more info about Infinity Personal Training, and for a free assessment/consultation go to http://www.personaltrainingallen.com/

Foodie Friday: Healthy Halloween Pops

Fri, 30 Oct 2020 17:03:41 GMT

Foodie Friday: Healthy Halloween Pops

Happy Foodie Friday everyone, and an early Happy Halloween! Today we have a treat to help healthify this holiday!!

Halloween is full of sweet treats and candy that sometimes can just make you feel like Frankenstein after having them! Don’t get caught in that mess and try out these little treats to kick that sweet tooth in the butt but still have some Halloween fun!!

Ingredients:

• ⅔ cup raw pecans, finely chopped

• 3 tablespoons 100% dark, unsweetened chocolate, chopped

• ½ cup coconut butter, melted

• 2 tablespoons honey, or maple syrup

• ½ teaspoon vanilla extract

• pinch fine sea salt

• ½ cup unsweetened shredded coconut

• 2 tablespoons semisweet mini chocolate chips, dairy/soy-free brand

Instructions:

1. Melt the unsweetened chocolate slowly in a bowl over simmering water (double boiler).

2. Mix in the chopped pecans, 4 tablespoons of melted coconut butter (reserve the remaining ¼ cup for dipping), honey, vanilla extract and salt, until all ingredients are well combined.

3. Scoop 1 tablespoonful of dough onto a cookie sheet lined with parchment paper. Using your hands, shape each truffle into 1-inch balls. The batter will be slightly crumbly, so shape each truffle gently and set it on the pan.

4. Insert a lollipop stick into the center of each truffle and freeze for 20 minutes.

5. Dip chilled truffles, one at the time, in melted coconut butter, then roll in shredded coconut. Set truffles back on the parchment paper.

6. Press three chocolate chips into each truffle to create a cute face.

7. Keep refrigerated as the coconut butter melts at temperatures above 72°F.

Nutrition:

Calories: 144

Protein: 1g

Fat: 12g

Carbohydrates: 8g

Technique Tuesday: Shoulder Mobility Exercises

Tue, 27 Oct 2020 16:59:52 GMT

Technique Tuesday: Shoulder Mobility Exercises

Struggling with shoulder mobility? Try reaching your arms up over your head while keeping your elbows straight.. Could you get them all the way up? Or, Were you feeling tight or even some pain? Try these simple and easy shoulder mobility exercises out to help you more mobile, out pain, and feeling your best!

Monday Tip: Setting Realistic Goals

Mon, 26 Oct 2020 16:57:33 GMT

Monday Tip: Setting Realistic Goals

Happy Monday morning everyone! When we take that first step on the path toward a healthy lifestyle change, we may have grand ideas of the immediate body composition we want. The problem is, change – any change – takes time and a steady amount of effort to achieve. What we wish we could have overnight could take, weeks, months and years to achieve. And, in this world of instant gratification, it is very difficult to wait.

When you aren’t seeing those immediate changes, it’s easy to give up, but a good trainer will help manage your expectations and teach you to create realistic goals for yourself. Losing 30 pounds in 3 weeks is not only unattainable, it’s an unhealthy goal because of the frustration you may feel when it doesn’t happen as quickly as you had hoped. And, in turn, it could make you lose sight of what you have accomplished at the end of those three weeks.

Always check in with yourself and answer these questions: Do you feel better? Do you sleep better? Do you have more energy? Is it easier to move around and do daily things? Is it easier to climb stairs without losing your breath? Do you feel better about yourself then you did when you started this program? Focus on those successes. Celebrate them, because they were hard earned. No matter how small you may think they are, they are still getting you one step closer to your ultimate goal.

Setting un-reachable and often unrealistic goals is one of the fastest ways to stop a weight loss program in its tracks. That first failed attempt at reaching that goal is all it takes for people to give up and tell themselves it’s never going to happen. This self-fulfilling prophecy is so damning to a person’s mental health, that it will become true.

Set Mini Goals. Don’t shoot for the moon right away, especially if you are just getting back into the gym. Instead of saying I want to drop 10 pounds this month, instead say, “I want to be in the gym for a minimum of 16 visits this month”. Just changing the narrative from a weight number to something such as the goal of gym visits works on a few levels: 1. it makes them more accountable for getting into the gym, and 2. if they complete that goal, they will probably get a bonus result when they step on the scale.

Always take some time to re visit your goals, alter them, change them as needed, set new ones along the way, write your goals down and look at them often. Know and accept that a healthy weight loss program is a marathon, not a sprint, it takes time and focus. Even if you only lose a ½ pound 1 week that’s still progress, so be happy and proud of even the little successes. Realistic goals will help improve physically but perhaps more important mentally, it will boost your self- esteem and remind you of your journey.

Foodie Friday: Pumpkin Bars

Fri, 23 Oct 2020 16:54:49 GMT

Foodie Friday: Pumpkin Bars

Happy Foodie Friday everyone! Let’s be real, majority of us are constantly on the go, and it’s really hard to find a nutritious bar when you just don’t have time to make a snack.

Being on the go is some people’s excuse for not continuing a healthy lifestyle or letting their diet slip for a few days. Eating healthy on-the go isn’t hard, it just takes one day of preparation…and you are set!

These pumpkin bars are a perfect snack for being in a hurry and have the perfect fall twist without the added sugars!

Ingredients: 9 bars

-1 cup almonds

-1 cup coconut chips

-1/4 cup baked apple chips

-1/4 cup pumpkin puree

-1.5 cups pitted dates

-2 scoops (or 4 tbsp) collagen peptides

-1 tsp cinnamon

Instructions:

-Add the almond, coconut, and apple to a food processor and blend until chopped finely

-Add in the dates, pumpkin puree, collagen, and cinnamon and blend

-Line a baking dish with parchment paper and evenly flatten the mixture into the dish

-Place the baking dish into the refrigerator for 3-4 hours to allow to harden

-Remove once solidified and slice into 9 slices

-Serve chilled and enjoy!

Nutrition: 1 bar

Calories: 260

Fat: 12

Protein: 7

Carbohydrates: 31

Technique Tuesday: Neck & Back Friendly Ab Exercises

Tue, 20 Oct 2020 16:51:56 GMT

Technique Tuesday: Neck & Back Friendly Ab Exercises

If you are tired of doing the same old ab exercises and actually want to strengthen your core then these exercises are for you! They are low back and neck friendly, but don’t overlook them.. they will still give you the burn in those abs that you love so much!

Monday Tip: Good Fat Vs. Bad Fat

Mon, 19 Oct 2020 16:49:37 GMT

Monday Tip: Good Fat Vs. Bad Fat

Happy Monday Morning everyone! If you type the word “fat” into your search bar, you will pull up literally thousands of articles dedicated to the dreaded word. Generally speaking, fat is a fitness, nutrition and medical world buzz word that elicits a strong negative response. You need to lose fat! Stop eating so many fatty foods! Well, wouldn’t it make sense that to truly be on the healthy path of life, you should just eliminate fat all together? The truth is, our body actually NEEDS fat to survive.

In fact, the U.S. Department of Agriculture’s Dietary Guidelines since 2005 have recommended that adults get 20%-35% of their calories from fats. While that sounds doable, the issue is that the typical American actually consumes between 34%-40% of their calories from fat! Unfortunately, most of that fat comes from dangerous sources that lead to obesity and heart disease.

Strangely enough, fats are part of a healthy diet! They supply your body with energy, help keep your skin soft and smooth, help in the absorption of the fat-soluble vitamins A, D, E, and K and are instrumental in blood clotting and muscle movement. So, why, then, has fat become such a bad word in the English language? The problem is that there are different types of fats – some good; some bad, and without a little education, it’s tough to know the difference. There are two main categories of fats – saturated fats, or the bad ones, and unsaturated fats, the good fats.

Let’s get the bad fats out of the way first: the dreaded trans and saturated fats. “Trans fat is a byproduct of a process called hydrogenation that is used to turn healthy oils into solids and to prevent them from becoming rancid.

Food manufacturers jumped on the trans fat bandwagon to increase the shelf life of their products and to save money. While a natural amount of trans fat exists in some foods like dairy, it’s the processed trans fats found in junk foods that we need to watch out for because hydrogenated oils can affect heart health because they increase “bad” (LDL) cholesterol and lower “good” (HDL) cholesterol.

Walking up and down the aisles of your local grocery store, you would be surprised at how many products actually have trans fat as a main ingredient hidden under the guise of its partially hydrogenated oil name. Unfortunately, the FDA allows products to be labeled as “trans fat free” as long as there is less than .5 grams per serving or less. So, it’s advisable to read the label carefully, all the way through the ingredient list! There is literally zero health benefit from eating trans fats, and luckily, the public has spoken and trans fats are slowly starting to be taken out of the food supply.

Saturated fats are another “iffy” fat to avoid as much as possible. These fats are found in animal products (meat, poultry skin, high-fat dairy, and eggs) and in vegetable fats that are liquid at room temperature, such as coconut and palm oils. The American Heart Association recommends limiting saturated fats to no more than 7% of your daily intake of calories because an abundance of saturated fats in your diet can lead heart disease and some studies indicate a link between these fats and colon cancer risk.

Ok, so now that you know about what fats to watch out for…which fats are actually good for you and where can you find them? There are two main categories for “good” fats and these include monounsaturated and polyunsaturated fats.

Found mostly in vegetable oils, polyunsaturated fats are essential fatty acids. This means that our bodies cannot produce it, but it is required for normal body; hence, our need to get them from our food choices. Two types of polyunsaturated fats: omega-3 fatty acids and omega-6 fatty acids. Found primarily in fatty fish such as salmon, mackerel, and sardines, flaxseeds, walnuts, canola oil, and unhydrogenated soybean oil, omega-3 fatty acids are credited with increasing heart health as well as decreasing the risk of stroke.

Monounsaturated fats, on the other hand, are found in olive oil, peanut oil, canola oil, avocados, most nuts, safflower and sunflower oils. A primary component of the “Mediterranean Diet”, studies have shown that people who eat these foods regularly have a low rate of heart disease. It’s especially helpful when used in place of saturated and trans fat-laden foods.

Replacing even a fraction of your “bad” fat food intake with “good” fat food intake can make a huge difference in your overall health. Start taking the time to read ingredient labels on foods you purchase and make a conscious effort to avoid the bad fat to help you stay on the road to a healthy life.

Foodie Friday: Quinoa Oatmeal

Fri, 16 Oct 2020 16:47:12 GMT

Foodie Friday: Quinoa Oatmeal

Happy Foodie Friday everyone! What is the one saying that people always hear in the morning? The one that parents preach to their children but somehow always forget it for themselves. The one that goes ‘Breakfast is the most important meal of the day!

Breakfast isn’t a must, but it is a lot better to start your day full of nutrient because you never know what they day can throw at you! Better to be prepared than left doing work and being hungry.

The typical issue people run into is they don’t like breakfast foods. I’m not sure who came up with the idea of only able to have breakfast food for breakfast...but get that idea out of your head! All foods are going to nourish your body, no matter the time!

Today we have a fun spin on the traditional oats, but with something even better. Quinoa has more fiber than the regular oatmeal and also has more protein!

Ingredients: 2 servings

- 1 cup dry quinoa rinse

- 2 cups milk

- 3/4 tsp ground cinnamon

- 3 tbsp maple syrup

- fruit for topping

Instructions:

1. Place rinsed quinoa, milk and cinnamon in a large saucepan or dutch oven and bring mixture to a boil.

2. Reduce to a simmer, place a lid on the saucepan and simmer for 20-25 minutes. If the mixture starts bubbling too much, place the lid ajar and cook that way. You'll know it's done once the quinoa is soft and has absorbed most of the milk. At this time, you should remove it from the heat and stir in the syrup.

3. Serve quinoa with fresh fruit and maybe a little extra milk over top.

4. Enjoy!

Nutrition:

Calories: 446

Protein: 20

Carbohydrates: 87

Technique Tuesday: Rock-Back Reach Backs

Tue, 13 Oct 2020 16:44:17 GMT

Technique Tuesday: Rock-Back Reach Backs

Full body mobility drill for tight hips, tight...

Monday Tip: Find an Accountability Partner

Mon, 12 Oct 2020 16:40:55 GMT

Monday Tip: Find an Accountability Partner

Happy Monday everyone!

As we fall into the months of family activities, holiday parties, and copious amounts of food, I want you to ask yourself…who is your accountability partner?

We all need someone to lean on during busy times, especially during the times when exercise and nutrition are not at the top of your priority list. There will always be a reason to push your workout to the next day, or just start eating right tomorrow.

Accountability partner are great especially when you fine the one person that just works for you. Some people immediate throw the excuse of just liking to workout alone and that’s totally fine! You don’t have to workout together…just make sure you are holding each other accountable to each get things accomplished during the day.

You don’t want to let your partner down, but the biggest reason accountability partners work is because you’re not only bettering yourself but them as well. You always hear the saying “Do as I say, not as I do.” And that is NOT how this system works.

Find someone who inspires you but also goes through the same busy routine you do. They understand your struggles and can help you work around them with ease. Learn from them, and then pass the encouragement back to them when they need it!

I encourage you to find your accountability partner today and see the benefits that come with having such a great support system!

Foodie Friday: Orange Chicken Poppers

Fri, 09 Oct 2020 16:38:40 GMT

Foodie Friday: Orange Chicken Poppers

Happy Foodie Friday everyone! I have to say, one of my biggest heart breaks is when people tell me they are tired of chicken. Usually this happens because people are doing the same salt and pepper chicken breast and are doing that every. single. day.

Mixing things up is a great way to constantly have change especially when it comes to your diet. Eating the same thing every day means you’re missing out on all of the fun foods you can be cooking!

Today’s recipe is an easy batch of Orange Chicken Poppers that provided some variety to your typical chicken dinners.

Ingredients: 20-25 poppers

· 1 lb ground chicken

· 2 cups carrots, finely shredded/riced

· 1/2 cup onion, finely diced

· 2 tbsp coconut flour

· 2 tbsp coconut oil

· 2 tsp fresh orange zest

· 2–3 springs of green onion, sliced on the bias

· 1/2 tsp sea salt

· 1/2 tsp black pepper

FOR THE SAUCE

· 1/4 cup coconut aminos

· 1 tbsp fish sauce

· 1 tsp orange zest

· 2 tsp apple cider vinegar

· Juice of one orange

· 1 tsp honey

· 1 tsp onion powder

Instructions:

1. Preheat the oven to 400 F and prepare a baking sheet with coconut oil

2. Using a large mixing bowl, combine the ground chicken, carrots, and onion.

3. Next, add in the coconut oil, coconut flour, sea salt, black pepper and orange zest. Mix well to thoroughly combine.

4. Roll the mixture into small, slightly flattened poppers about one inch in diameter (you’ll have about 20-25 poppers) and place them on the cooking sheet

5. Place in the oven for 25-28 minutes, flipping halfway through

6. Remove from the oven and set aside

7. In a medium saucepan, combine the coconut aminos, orange zest, fish sauce, apple cider vinegar fresh orange juice, honey, and onion powder and whisk together.

8. Cook on medium/low heat for 5 minutes, stirring often

9. Carefully add the poppers into the bowl with the sauce, lightly mixing and spooning the sauce over them. Be careful not to break the poppers but spoon enough sauce to saturate them.

10. Spoon out the poppers onto a serving dish and either top with the remainder of the sauce or serve the sauce on the side.

11. Top with green onion and enjoy!

Nutrition: 1 Popper

Calories: 46

Fat: 2g

Carbohydrates: 3g

Protein: 4g

Technique Tuesday: Desk Mobility Series

Tue, 06 Oct 2020 16:34:44 GMT

Technique Tuesday: Desk Mobility Series

Are you feeling some aches and pains from sitting at your desk all day?! Try out this simple desk mobility series and start feeling better! These small movements through out the day can have a huge impact on your overall health and mindset! Enjoy!

Monday Tip: Weight Loss vs. Fat Loss

Mon, 05 Oct 2020 15:58:00 GMT

Monday Tip: Weight Loss vs. Fat Loss

Happy Monday everyone! There are so many products and gimmicks out there that promise quick weight loss. It’s been a buzz word for more years than I can count! If you’re unhappy with the way you look, your first thought is “I need to lose weight”, but what if I told you that may not be the right answer. Today, I would like to explain to you the difference between weight loss and fat loss to help you gain a better foundation to set achievable health and fitness goals.

So, really…What’s the difference? Like many health-related terms, people get confused when it comes to weight loss and fat loss and tend to use them interchangeably. When you step on a scale, the number reflects the sum weight of your bones, muscles, organs and body fat. In terms of weight loss, you are trying to lower that total sum. When you talk about fat loss, your end goal is to lower your percentage of body fat, the amount of fat your body carries.

Generally speaking, there are few people who actually need to lose “weight”, namely athletes before a competition. But, for the rest of us, our target should be the loss of body fat. The problem with weight loss is that it’s an unreliable measure of health. Your weight can fluctuate daily due to water loss or retention, whether you have just eaten, bladder content, muscle loss or gain and many other factors. It’s really difficult to point to a single thing that could increase or decrease your weight from day to day. Additionally, an individual with very little body fat, who is for all intents and purposes in great shape can weigh more than someone of the same size that is clearly out of shape. A typical bathroom scale does not take into account these differences. So, it’s important not to fixate on a number.

So, what should you do to lose fat while building muscle?

The number one thing you should remember when you start on your fat loss journey is that you need to change your diet – you can’t lose as much body fat with exercise alone. Eat whole foods, protein and vegetables and avoid processed foods as much as you are able. Secondly, and we touched on this in the past, start strength training. It builds muscle and helps you burn fat.

It’s very difficult to see results quickly, but it’s not difficult to track your progress. Take measurements before you begin your fat loss journey. Measure your arms, chest, waist, hips and legs. Take measurements weekly and keep a journal of your losses. Take full body pictures every two weeks to give yourself a true view of the progress you are making. Keep a journal of your meals to keep yourself accountable for making healthy choices. Make sure you are logging your workouts – again for accountability, but also to have written evidence of the strength you are building!

Foodie Friday: Easy Chicken Skillet

Fri, 02 Oct 2020 15:55:15 GMT

Foodie Friday: Easy Chicken Skillet

Happy Foodie Friday everyone! Today we have an easy chicken skillet dinner that is Paleo and Whole 30 approved!

This recipe is packed with fall flavors and has almost every food group incorporated in it making it a beautifully balanced meal. The other great thing about this recipe is you don’t have to stick with the same vegetables to make it turn out great. You can adjust things accordingly to match you or your families favorite vegetables and the recipe will still workout great!

Ingredients: Servings-4

• 1 tablespoon olive oil

• 1 pound boneless skinless chicken breasts, - cut into 1/2-inch cubes

• 1 teaspoon kosher salt - divided

• 1/2 teaspoon black pepper

• 4 slices thick-cut bacon - chopped

• 3 cups Brussels sprouts - trimmed and quartered (about 3/4 pound)

• 1 medium sweet potato - peeled and cut into 1/2 inch cubes (about 8 ounces)

• 1 medium onion - chopped

• 2 Granny Smith apples - peeled, cored and cut into 3/4 inch cubes

• 4 cloves garlic - minced (about 2 teaspoons)

• 2 teaspoons chopped fresh thyme - or 1/2 teaspoon dried thyme

• 1 teaspoon ground cinnamon

• 1 cup reduced-sodium chicken broth - divided

Instructions:

• Heat the olive oil in a large, nonstick or cast iron skillet over medium high, until hot and shimmering. Add the chicken, 1/2 teaspoon kosher salt, and black pepper. Cook until lightly browned and cooked through, about 5 minutes. Transfer to plate lined with paper towels.

• Reduce skillet heat to medium low. Add the chopped bacon and cook until crisp and brown and the fat has rendered, about 8 minutes. With a slotted spoon, transfer the bacon to a paper towel-lined plate (I simply laid another paper towel on top of the plate with the chicken, then stacked the bacon on that). Discard all but 1 1/2 tablespoons bacon fat from the pan.

• Increase skillet heat back to medium high. Add Brussels sprouts, sweet potato, onion, and remaining 1/2 teaspoon salt. Cook, stirring occasionally, until crisp-tender and the onions are beginning to look translucent, about 10 minutes.

• Stir in the apples, garlic, thyme, and cinnamon. Cook 30 seconds, then pour in 1/2 cup of the broth. Bring to a boil and cook until evaporated, about 2 minutes. Add the reserved chicken and remaining 1/2 cup broth. Cook until heated through, about 2 minutes. Stir in reserved bacon and serve warm.

Nutrition:

Calories: 435

Carbohydrates: 30g

Protein: 32g

Fat: 21g

October 2020 Client of the Month: Charles Fields

Thu, 01 Oct 2020 15:51:52 GMT

October 2020 Client of the Month: Charles Fields

The Client of the Month for October is... Charles Fields!!

Charles joined IPT in February of 2014 and attends 1on1 sessions 3 times a week with his trainer, Stephen. He has lost 10.1 pounds of fat and added 1 pound of muscle over the past month.

Biggest Goal Accomplished So Far...

“The workout milestone I’m most proud of is simply being consistent and never quitting. The IPT team has been a huge part of my success. From the owners, trainers, and nutritionist; the comprehensive approach and attention to accountability is the reason I have been coming back for over 6 years. For anyone considering starting a workout program, I can think of no better place than IPT. ”

The Greatest Change Has Been...

“The most notable changes I have made since starting at IPT has been with my relationship with food and drinks. I used to be a voracious eater and drinker, but quickly learned no amount of working out or building muscles can overcome poor nutritional habits. I have significantly restricted my alcohol consumption and simply replaced it with water. I have also learned that if I am going to eat large volumes of food It must be lower in calories and nutritionally dense fruits or vegetables. These changes have produced the best results when consistently applied.”

A Few Wise Words...

“IPT is a special place to me and my family. If you're committed to your health, a clean and positive environment, exceptional personal trainers and nutritionists, then no need to look any further. The friendships I have made through IPT, constant workout competitions, and charitable giving through weekly charity workouts, shows the owner’s commitment to its clients and the community. My advice to others would be, write down specific goals and share. Focus on your nutrition. Be consistent in your workouts. Have fun and never quit! My experience at IPT has been worth every penny!”

Congrats Charles! We look forward to seeing you continue on your health and fitness journey!

October 2020 Client of the Month: Jackie Castillo

Thu, 01 Oct 2020 15:47:44 GMT

October 2020 Client of the Month: Jackie Castillo

The Client of the Month for October is... Jackie Castillo!

Jackie joined IPT in December of 2019 and attends 1on1 sessions 2 times a week with her trainer, Stephen. She has lost 15.2 pounds of fat and decreased her body fat percentage by 3.6% in the time she’s been with IPT. Jackie’s trainer, Stephen, says she is always ready for a challenge and that he is “proud of her for being able to balance her crazy work schedule, taking college classes, and still creating time to get into the gym and crush her workouts!”

Why IPT?

“I appreciate that IPT definitely holds you accountable and is able to train you in an environment where they've facilitated a healthy place to build camaraderie among the IPT team and their other members.”

Biggest Goal Accomplished So Far...

“My personal workout accomplishments would have to be that I have been able to gain strength/endurance while completely changing my body composition. I've noticed I can control my cravings, and my body is more sensitive to processed foods and copious amounts of sugar.” Jackie’s Nutritionist, Abbie, says she has taken advantage of every resource given to her and is reaping the benefits of doing so. “She doesn’t let anything distract her from keeping nutrition as a top priority.”

A Few Wise Words...

“Don't sweat the small stuff!! Focus more on how you feel in your body when you're really starting to take care of it, and the rest will follow.”

Congrats Jackie! We look forward to seeing you continue on your health and fitness journey!

3 Steps to Get What You Want

Wed, 30 Sep 2020 15:44:45 GMT

3 Steps to Get What You Want

As we approach the last quarter of 2020 we can reflect on the craziness that we had to navigate through. As we look forward into 2021 we can start to focus on the thing that we really want.

But how do we get those things?

Maybe thing we want is better health, more wealth, a stronger relationship, or advances in our career. The list goes on and on.

However,

do you constantly set a goal and fall short?

Or maybe,

you aren't setting a goal and just hoping for change?

Its ok if you are!

Just by making a few changes to your daily habits you will be well on your way to getting what ever it is you want!

Do I have your attention now?

Let's look at 3 steps that you can do right now to get what ever it is that you want!

Step 1: Stop doing the same thing and expecting different results.

Have you moved closer to whatever it is that you desire in the last 6 months? Be honest with yourself. You cannot stick or commit to the same process every day, every week, every month, and expect a new outcome. So think about one thing, just one, that you could do differently that would help you move towards whatever it is that you want, AND ACT!

Step 2: Act on Commitments, NOT FEELINGS

News Flash! Your feelings are constantly changing!If your actions are determined based on your feelings, you will constantly be changing directions, and you will find yourself running in circles. Your actions must be determined by what you said you would do at the beginning, not how you are feeling that day.

Step 3: Do Something That Scares You!

Everybody struggles with insecurities and self doubt. Even the people you look up to. The unpopular truth is it will never feel like the right time to something that scares you. Most of the time what you really want or desire is on the other side of that fear and action is the only thing that will get you to the other side.

So don't say "I'll do it tomorrow," ACT NOW!

If you're struggling with making the right choices, feel stuck with your fitness and nutrition, and looking for a customized online or in person program tailored to your specific goals click here to schedule a free session or 20 min call.

Monday Tip: Stop Making Excuses

Mon, 28 Sep 2020 15:40:03 GMT

Monday Tip: Stop Making Excuses

Happy Monday everyone! If there is one thing most of us cannot stand is people making excuses, and if there is one thing we all do it is make excuses. Everyone does it, everyone has done it in the past and most everybody will continue to do so in the future.

My goal is not to break you down or make you doubt yourself because you have an excuse. My goal is to make you stop using excuses. So why do we make excuses then?

Excuses are used as a distraction to hold us back from a task, but it is really from a deeper level of one’s desire to shield ourselves from any type of anxiety or shame. But, what does that have to do with being in the gym.

How many times have you not gone to the gym because you were going to be late, maybe the alarm didn’t go off, maybe you hit snooze one to many times, what this is trying to say is that all you are doing is using excuse-making as distraction from not wanting to upset maybe your coach or your training partners by being late.

What you should be saying is that I better get there and work twice as hard to make up for the time I missed. For example, saying that you are not going to your workout because you have too much to do, or making dietary changes are just too hard and unfair, is really just a way of making you feel less burdened and less ashamed.

Unfortunately from a psychological stand point, IT WORKS.

Everyone out there has had one of those days in the gym, not into it, not motivated, mind just is not right, and when you are being honest to yourself and admit it just isn’t in you today you are able to rebound the next day and often times want to perform at a higher level because you now have a cleared head.

The opposite approach is saying things like; it is too hard, or I can’t do it, and I give up. These are the type of excuses that are self-handicapping and in the end will do nothing but undermine yourself mentally.

When it comes to making a lifestyle change, such as making exercise and eating right part of your daily life, it will be hard, it will challenge you and hell if it was easy everyone would do it.

Just like any other place in your life, when it comes to your workout, be honest with yourself and be honest with your coach, don’t use self-handicapping excuses, instead just be honest. Tell yourself, your workout partner or your coach that today just is not your day and you will be back tomorrow ready to work.

Without any more motivation, you will want to work harder, being driven intrinsically to succeed. At the end of the day you can either have excuses or you can have results, but you will never have both.

As the great Maya Angelou once said, “Every journey begins with a single step.” It’s time to start yours.

Foodie Friday: Paleo White Chicken Chili

Fri, 25 Sep 2020 15:37:38 GMT

Foodie Friday: Paleo White Chicken Chili

Happy Foodie Friday everyone! I know we have only had a few days with worth of colder weather, but it’s already got me craving a warm, hearty bowl of soup.

Sometimes soup is forgotten in the midst of trying to improve eating habits because for some reason it has grown a bad reputation over the years.

Soup is a great way to incorporate loads of vegetables within your meal and you are able to intentionally add how much protein you want. They are so versatile and can pack a punch when it comes to nutrients.

This Paleo White Chicken Chili is an easy weeknight dinner that the whole family will love!

Ingredients: 6 servings

• 1 tbsp coconut oil

• 1 onion diced

• 2 celery sticks chopped

• 4 garlic cloves minced

• 2 jalapeño peppers seeded and membranes removed, diced

• 1½ lbs skinless boneless chicken thighs or breasts

• 1 tbsp ground cumin

• 2 tsp chili powder

• 1 tsp coriander

• 1 tsp dried oregano

• 1 tsp sea salt

• ⅛ tsp ground black pepper

• 4 cups bone broth or chicken broth

• 4 oz can of diced green chili

• 14 oz can of full fat coconut milk

• Optional garnish: cilantro avocado slices, and/or more jalapeño slices

Instructions:

1. Heat coconut oil in a large pot over medium high heat.

2. Add onion, celery, garlic, and jalapeños and cook stirring for 5 minutes.

3. Push the veggies to the side then add the chicken with cumin, chili powder, coriander, oregano, sea salt, and black pepper.

4. Cook the chicken for 5 minutes until the chicken is browned on all sides.

5. Add the broth and diced green chili, and let the soup come to a boil.

6. Lower the heat to medium low, and let it simmer for 15 minutes.

7. Transfer the chicken to a bowl and use 2 forks to shred it completely.

8. Add the chicken back to the soup, then add in coconut milk.

9. Turn up the heat to medium high, then let the mixture come back to a boil.

10. Let it boil for 10 minutes until the soup is slightly reduced and thickened.

11. Take off heat and serve topped with your favorite garnish.

Nutrition:

Calories: 352

Protein: 30g

Carbohydrates: 8g

Fat: 23g

Technique Tuesday: Wake Up Drills to Help with Pain and Swelling

Tue, 22 Sep 2020 15:34:54 GMT

Technique Tuesday: Wake Up Drills to Help with Pain and Swelling

�� ! Do you wake up feeling achy, swollen, or puffy! Try this easy wake up drill to get your body primed to take on the rest of your day! �� ! ��’�� ! Hit these spots and start feeling good!

1. Start by rubbing the bottoms of your feet

2. Back of the knees

3. Crease in your hips

4. Just above the belly button and rub all the way up to the sternum

5. Finish on both sides of the neck!

Do it as much or as little as you want. Spend more time on areas that are a little bit more tender

Monday Tip: Now. Not Later.

Mon, 21 Sep 2020 15:31:53 GMT

Monday Tip: Now. Not Later.

Happy Monday everyone! I know there are lots of people who have fallen guilty to this simple mistake, and I am not going to lie, even I used to do it. You keep waiting.

Oh I’ll start my diet tomorrow!” “Oh I’ll start running extra next week!”

How many times are you going to tell yourself that you’ll start living healthier tomorrow? Or next week? After you’ve had just one more pizza dinner and one more lazy day on the couch…

THEN you’ll commit to eating properly and exercising regularly, right?

It is time to bring it back to reality and realize that way of thinking is holding you back. It fools everyone at some point in their life.

You see, when you put off living a healthy lifestyle to some specific time in the future, you’re putting the responsibility of change on your future self instead of who you are now.

The only person able to change yourself is who you are now, and you are capable of making the change happen NOW!

Start with small goals and work your way up. No change happens quickly so give yourself some time. Start by drinking more water, adding more veggies in and continue on into endless possibilities. Same thing with exercise. Start out small and work your way up!

Starting small today is much better than waiting until tomorrow. Get the work done today to better yourself because you will never regret doing that.

Foodie Friday: Warm Cinnamon Apples

Fri, 18 Sep 2020 15:29:35 GMT

Foodie Friday: Warm Cinnamon Apples

Happy Foodie Friday everyone! Want a healthy sweet treat that isn’t going to load you full of a bunch of added sugar?

Fall is my favorite time to start adding cinnamon to absolutely everything and the combo of apples and cinnamon gives me flashbacks to having a delicious apple pie!

This recipe is so easy and can be done in under 20 minutes. I use this as a dessert alternative, easy snack, and even a side to a balanced meal! Chopping the apples into small chunks and adding them to the top of a warm bowl of protein oatmeal is my favorite fall breakfast!

Ingredients: 12 servings

• 4 pounds apples cored and sliced (not too thin, or they will break up! - I like to cut each apple into 8 wedges)

• 2 tablespoons butter

• 1/4 cup apple juice

• 1/4 cup sugar-free sweetener OR honey

• 2 teaspoons cinnamon

• 1/2 teaspoon allspice

• 1/4 teaspoon salt

• 2-3 teaspoons arrowroot OR organic cornstarch

• 1 teaspoon apple cider vinegar

Instructions:

1. Place the apples and butter in a large skillet over medium-high heat. Toss until butter has melted and is coating the apples.

2. Mix apple juice, sweetener, cinnamon, allspice and salt and pour over the apples. Toss. Cover with a lid and simmer on medium-low heat for around 5 minutes.

3. Uncover and toss. Either simmer until thickened, or add arrowroot/cornstarch and toss quickly.

4. Stir in apple cider vinegar and serve hot.

Nutrition:

Calories: 131

Protein: 2

Carbohydrates: 24

Fat: 3

Technique Tuesday: 5 Ways to Improve Your Balance

Tue, 15 Sep 2020 15:27:12 GMT

Technique Tuesday: 5 Ways to Improve Your Balance

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Monday Tip: 3 Fatigue Fixes

Mon, 14 Sep 2020 15:24:31 GMT

Monday Tip: 3 Fatigue Fixes

Happy Monday everyone! Feeling fatigued? Having trouble getting up in the morning? Ready to crash in the afternoon? You’re not the only one I promise!

Many people, especially women, are constantly suffering from lack of energy. Fatigue can be caused by a number of different factors, but for many people poor nutrition can be a big factor to blame.

Food is the body’s fuel so how well you’re able to perform during the day may be directly related to what foods you fill up with during meal and snack time.

SO what do you need?

Carbs for Energy:

A combination of complex and simple carbs is what to aim for to get maximum benefits. Complex carbs are slower to burn like whole grains and starchy vegetables. Whole grains that are high in fiber are what you need for sustained, long-lasting energy.

Protein for Stamina:

Protein is essential for cell growth, the transport of nutrients and hormones through the body, healthy muscles, and a properly working immune system. Be sure to eat a source of protein at each meal, whether lean meat, fish, poultry, beans, eggs, soy, nuts, or low-fat dairy.

Water:

Two-thirds of your body is made up of water. Water helps control temperature, helps digest food, lubricate organs, and plays a major role in creating energy molecules. If you are depleted of water, you probably feel depleted of energy. Your body is working overtime to rehydrate itself instead of producing energy!

There are many other contributors that can be a cause of low energy so start out with these basics and work up from there. Stress, medications, diseases, sleep problems, gut issues, or lack of exercise could also be to blame as well. Getting all of these under control can help get energy levels back to where they belong and get you back on track to feeling energized!

Foodie Friday: Roasted Butternut Squash

Fri, 11 Sep 2020 15:21:43 GMT

Foodie Friday: Roasted Butternut Squash

Happy Foodie Friday everyone! As we are reaching the colder months, which is my favorite time of the year, motivation to make delicious healthy food sometimes decreases. All of the holiday parties, events, and family gatherings make some people push their health goals to the side, but not this year! Today we have a healthy side dish that would bring color to any holiday party coming up!

This dish isn’t only great for the holiday season. It would be a great base to a nourish bowl or even purred for a great mashed potato substitute!

Ingredients: 6 servings

• 1 (3 lb) butternut squash, peeled, seeded and cut into 1-inch cubes*

• 3 Tbsp olive oil

• 1 Tbsp minced fresh rosemary

• 1 Tbsp minced fresh thyme

• 1 Tbsp minced fresh sage

• Salt and freshly ground black pepper

• 1 Tbsp minced fresh garlic

• 2 1/2 Tbsp minced fresh parsley

Instructions:

1. Preheat oven to 400 degrees. Spray a rimmed 18 by 13-inch baking sheet with non-stick cooking spray.

2. Place butternut squash on baking sheet, drizzle with olive oil, sprinkle with rosemary, thyme, sage and season with salt and pepper to taste.

3. Toss to coat then spread into an even layer.

4. Roast in preheated oven 20 minutes. Remove from oven add garlic and toss squash with a thin metal spatula.

5. Return to oven and roast until soft, about 10 - 20 minutes longer.

6. For more browning move oven rack near broiler and broil squash 1 - 3 minutes (keep a close eye on it it as it will brown quickly!).

7. Sprinkle in parsley, serve warm.

Nutrition:

Calories: 151

Protein: 2g

Fat:7g

Carbohydrates: 22g

Technique Tuesday: Exercises to Move Better and Feel Better

Tue, 08 Sep 2020 15:19:12 GMT

Technique Tuesday: Exercises to Move Better and Feel Better

It is super common for people to wake up feeling stiff or in discomfort. Whether it is from a lack of movement, or an intense prior workout. Good news is you don't need to do an hour yoga session everyday, just adding in some movement habits will help keep you feeling durable and resilient! Try these two super easy exercises out and start your journey to a better you!

Monday Tip: Break Out of a Plateau

Mon, 07 Sep 2020 15:16:07 GMT

Monday Tip: Break Out of a Plateau

Happy Monday everyone! Recently people have been putting in the work when it comes to their training and nutrition and have been feeling amazing!! But what are you supposed to do when that stops?

Sometimes you hit plateaus, down moments, or reach a point of frustration that you just want to stop. This is typically where people will give up and walk away from working on their nutrition. What can you do to stop that from happening?

Take a break: sometimes taking a small (but regulated) diet break can help get you out of a funk. It’s not a time to go all out and eat whatever you want, but a time you intentionally increase the amount of nutritious foods you eat!

Switch up your foods: Typically, when people get into a good groove with their diet, they don’t want to change it. They stick with the same types of foods but mix up the meals or they actually stick with eating the same exact meals over and over again. Eating the same things every day you are actually cutting yourself short on getting varied nutrients. Mix it up and try new recipes!

Easy meals: Don’t get me wrong…I am all for a fresh cooked meal each time I eat but sometimes it’s just not feasible. Is that a time to get down on yourself for that and give up? HECK NO! There are so many healthy options you can choose from that are quick and can help you build a nutritious meal in under 10 minutes. #lazychef

Prevent hitting those low moments you might reach with your nutrition by making things simple, mixing up your foods, and knowing when you need to take a break!

Foodie Friday: Veggie Breakfast Casserole

Fri, 04 Sep 2020 15:13:32 GMT

Foodie Friday: Veggie Breakfast Casserole

Happy Foodie Friday everyone! So many of you hear me say VEGGIES at EVERY meal, but how in the world are you supposed to sneak them into that breakfast? Well, today I have a recipe for you that is packed with veggie goodness and is a great way to get those veggies in the morning without it being boring!

Growing up casseroles were a special occasion, only for holidays, and only when the whole family came over for a meal. It wasn’t until I was on my own that I started making something like this on a weekly basis because of how simple it was! This is the perfect thing to include on Sunday meal prep to make sure you have breakfast knocked out each morning.

Ingredients: Makes 10 servings

• 1 large sweet potato, diced into 1/4 inch chunks

• cooking spray (olive, avocado or coconut oil)

• 1 pound ground breakfast chicken or turkey sausage

• 2 teaspoons olive or avocado oil

• 1/2 cup chopped onion

• 2 cups sliced fresh mushrooms

• 1 cup chopped red bell pepper

• 2 cups torn kale

• 2 teaspoons dried thyme

• ½ teaspoon garlic powder

• ½ teaspoon salt

• ½ teaspoon ground black pepper

• 12 eggs

• ½ cup non-dairy milk*

Instructions:

1. Preheat oven to 400°F.

2. Spray sweet potato chunks with cooking spray and roast in the oven until tender, about 30 minutes, tossing at the halfway point.

3. Meanwhile, cook sausage in a large skillet over medium-high heat until no longer pink, about 5-7 minutes. Transfer sausage to a bowl and add 2 teaspoons of oil to the same skillet. Once hot, add onion, red bell pepper and mushrooms to the skillet. Cook until onions are translucent, about 6-7 minutes, then add kale. Cook for another 2-3 minutes to allow kale to wilt. Remove from heat and transfer veggies to the bowl with the sausage.

4. Add to the roasted sweet potato into the bowl as well.

5. Whisk eggs, milk, thyme, garlic, salt and pepper together in a medium bowl. Add egg mixture to the sausage and veggie mixture. Pour into a large baking dish (9 X 13) sprayed with cooking spray.

6. Bake in the preheated oven until set, about 20 to 25 minutes, but the cook time will depend on the size of your baking dish. Let stand for 5 minutes and serve.

7. Store leftovers in an air-tight container in the fridge for 4-5 days.

Nutrition:

Calories: 168

Protein: 17g

Carbohydrates: 7g

Fat: 8g

Testimonial Thursday: Alex's IPT Experience

Thu, 03 Sep 2020 15:09:46 GMT

Testimonial Thursday: Alex's IPT Experience

My name is Alex and I am from Dallas, Texas. I work in employee benefits with Assured partners of TX. I joined IPT in October of 2019 and attend the small group classes 2 times a week with my trainer, Josh.

When I first started IPT, I really liked that all of the trainers introduced themselves and learned my name. They make you feel like part of a family and a friend and not just another person coming in to workout but really care about you and your progress. Starting a new gym can be intimidating and overwhelming but the team here at IPT really makes you feel involved and supported.

While training at IPT, I’ve been pushed harder and lifted more weight than I ever have in my life. I have lost 15 lbs of body fat mass and gained 3.5 lbs of muscle. Not only has my energy increased but my confidence has too. My heaviest lift has been a 180 lb squat and 175 lb deadlift. I definitely never thought I would be able to lift that much weight and I plan to keep training to be able to lift more in the future.

Working out at IPT has been a game changer. I find myself bored when going to workout alone at other gyms. I definitely recommend working out with any of the trainers here. Josh is an awesome trainer and he will do everything he can to help you reach your goals.

With the help of IPT, I have rediscovered my love for health, wellness and all around bettering myself everyday! I would want to tell anyone who is thinking about joining that consistency is key. Don’t give up and always get right back in it - even if you feel like you’ve slacked off and had a bad week. Just eat more and lift heavier!

Technique Tuesday: 4 Exercises to Fight Daily Stiffness

Tue, 01 Sep 2020 15:07:39 GMT

Technique Tuesday: 4 Exercises to Fight Daily Stiffness

The posture police are here to help you get away from your desk and get you moving and feeling good. Whether you are feeling stiff or just need to break up the monotony of your day, these exercises will get your mind and body feeling like a million bucks!

Client of the Month: September 2020

Tue, 01 Sep 2020 15:04:40 GMT

Client of the Month: September 2020

The Client of the Month for September is... Katie Fiedler!!

Katie joined IPT in December of 2019 and attends 1on1 sessions 2 times a week with her trainer, Zack. She has lost 13.4 pounds of fat and gained a pound of muscle in the time she’s been with IPT.

Make Time for Yourself...

“My eating habits and workouts have gotten a lot more consistent. My clothes fit better and I have a lot more energy and endurance! Since joining IPT, I’ve become more consistent with my diet and exercise routine. It’s hard with my busy work schedule but Abbie and Zach have helped keep me on track!”

Great Trainers Equals Great Results...

“The individualized sessions and attention from the coaches/trainers is great. They really help to motivate me to accomplish my goals. A piece of advice for others would be to just do the best you can to be consistent when possible!”

Katie’s Trainer, Zack, Praises Her Commitment...

“The greatest thing to admire about Katie is her consistency. Since joining, she has had 96% attendance rate to both training and nutrition sessions. She is every trainer’s favorite type of client who steps into the studio and leaves everything else at the door to give her session a full focus. She is invested in improving her fitness and health and it shows. Working with Katie is a pleasure each time and watching her improve each month proves her hard work is paying off. Even though she works in a very demanding field she does not make excuses and has reached her goals 5 out of 6 times.”

Congrats Katie! We look forward to seeing you continue on your health and fitness journey!

Monday Tip: 5 Reasons for Chronic Fatigue

Mon, 31 Aug 2020 15:02:20 GMT

Monday Tip: 5 Reasons for Chronic Fatigue

Happy Monday everyone! So how many of us have been constantly feeling tired lately? But does anyone know the direct cause? Today were are going to be taking about 5 possible reasons you may be feeling fatigued and what you can do to help it!

Chronically Under Eating: This is a no-brainer. If we are not eating enough, we’ll feel like we're riding on empty and have no energy to push ourselves in a workout. Try adding a serving of carbs 30-45 minutes before your workout and see how energized you feel!

Drinking Too Much Caffeine: Don’t get me wrong, I love a good cup of coffee BUT there is such thing as too much of a good thing. Try keeping caffeine to 150-200mg (or less) and see if you feel any better.

Sleep: Constantly pushing the limits on how little sleep you can get throughout the night and still function the next day is a no-go. 7-8 hours minimum! Try turning the temperature down and making the room as dark as you can get it to help sleep quality go up.

Nutrient Deficiency: If getting all of these other things in check still isn’t doing it for you and you are still feeling fatigued, get some test run! Checking on things such as Iron, Vitamin D, and B12 levels can see if there might be a deeper cause to your chronic fatigue.

Gut health: If you are dealing with gut imbalances or dysbiosis, you’re not fully absorbing/utilizing the food you are consuming. Gutting gut health checked out is super important and could be a huge contributor to how you are feeling.

Start with the basics and work your way up from there. Chronically feeling tired is no fun, so take control and do what you can to help feel more energized throughout the day!

Foodie Friday: Cashew Chicken

Fri, 28 Aug 2020 14:59:44 GMT

Foodie Friday: Cashew Chicken

Let’s mix things up today for our foodie Friday this week! Today we are doing a sweet and tangy Cashew Chicken recipe! This is perfect to serve in lettuce wraps or on a full bed of rice and veggies.

The cashews are hidden throughout this dish adding the perfect amount of crush and healthy fats to this meal! The other great thing about this meal is that it is done all in one pan and done in 20 minutes!

Ingredients: Serves 6

• 1 Tablespoon salted butter

• 1 teaspoon olive oil

• 2 pounds chicken breast , cut into 1-inch pieces

• 2 teaspoons minced garlic

• 3/4 cup chicken stock

• 1/4 cup low sodium soy sauce

• 3 Tablespoons hoisin sauce

• 1 1/2 Tablespoon rice vinegar

• 2 Tablespoons corn starch

• 3/4 cup unsalted cashews

• Lettuce cups or butter lettuce

• Green onions for serving, optional

• Salt and pepper, to taste

Instructions:

1. Heat the butter and oil in a large skillet over medium heat. Once the butter has melted, add in a single layer of chicken. Add a salt and pepper to chicken. Allow to cook for 3 minutes, or until brown and then flip onto the other side. Let cook an additional 3 minutes, or until golden brown. Turn the heat to low and then stir in the garlic and cook.

2. While the chicken is cooking, whisk together the chicken stock, soy sauce, hoisin sauce, vinegar, and corn starch in a small bowl. Stir into the skillet and cook with chicken over low heat, until the sauce has thickened. Stir in cashews.

3. Serve in lettuce cups or over rice if preferred. Top with chopped green onions if desired.

Nutrition:

Calories: 330

Protein: 36g

Carbohydrates: 13g

Fat: 14g

Technique Tuesday: Hip Mobility

Tue, 25 Aug 2020 14:56:56 GMT

Technique Tuesday: Hip Mobility

Try out these Hip Mobility exercises to help get you up and movin and groovin!

1. Piriformis/Hamstring Foam Roll x 1 Min Each

2. Wide Stance Rock Backs x 10

3. Runners Stretch Rock Backs x 10 Each Side

4. Supine 90/90 Switches x 10 Each Way

Monday Tip: Incorporate More Fiber

Mon, 24 Aug 2020 14:54:45 GMT

Monday Tip: Incorporate More Fiber

Happy Monday everyone! I wanted to thank everyone who attended the Nutrition Seminar this past Saturday. It was an absolute blast and hope you all leaned something new about tracking your macros!

Today we are talking all things fiber! Why is it so important? What is a good number to hit on fiber? And how in the world do you increase you fiber intake?

Fiber feeds the growth of good gut bacteria which can have very positive effect on your health! Not only does it feed your gut bacteria, fermentable fiber also forms short-chain fatty acids which nourish the colon wall.

Soluble fiber may also reduce your appetite, lower cholesterol levels and decrease the rise in blood sugar after high-carb meals.

An average number of fiber for an individual to hit would be anywhere between 25-35g of fiber. Fiber is found in plants, grains, and various other foods. Not really sure what to eat to help with fiber goals? Here is a list to help out!

100g Lentils = 8g

100g Chickpeas = 7g

120g Raspberries = 7g

120g Blackberries = 7g

100g Avocado = 7g

1 Tbsp Chia Seeds = 5g

40g Oatmeal = 5g

56g Black Bean Pasta = 15g

When trying to increase your fiber, do things slowly. Incorporate about 5g a week to give your body time to adjust to the new amount of fiber without having GI discomfort such as bloating and also make sure you are getting a good amount of water as well!

Foodie Friday: Tuna Salad

Fri, 21 Aug 2020 14:52:41 GMT

Foodie Friday: Tuna Salad

Happy Foodie Friday everyone! Quite a few people have been asking for a tuna salad recipe so BOOM here it is! This is something so simple that can be tossed in a wrap, thrown on Ezekiel bread, or even on some leafy greens to give your normal salad a twist!

This recipe is also very versatile so mixing things up for your specific liking would be easy! This is perfect for a “hurry up” moment to have nutritious food on the go!

Canned tuna carries a number of nutrients such as omega- 3 fatty acids, high protein, selenium, and vitamin D making it the perfect protein addition to a meal!

Ingredients:

• 1 can of tuna (canned in water)

• 1/2 Greek yogurt more or less depending on your preference

• 1/3 cup diced celery

• 1/3 cup diced grapes

• salt + pepper to taste

Instructions:

1. Combine all ingredients in a large lidded container. Season with salt + pepper to taste. Add Greek yogurt as desired for consistency.

2. Store covered in refrigerator for 3-5 days.

Nutrition:

Calories: 199

Protein: 27g

Carbohydrates: 8g

Fat: 6.2g

Technique Tuesday: Exercises for Mid-Day Slump

Tue, 18 Aug 2020 14:50:47 GMT

Technique Tuesday: Exercises for Mid-Day Slump

Do you need a mid-day pick me up for your body and your mind? One that doesn't include some crazy energy drink? Try these 4 SUPER EASY exercises when you start feeling “out of it”. They will help you get back on track and back to crushing your day!

1️⃣ Prone “Yes’s and No’s” x 10 Ea.

2️⃣ Quadruped Rock Backs + Arm Lifts x 5

3️⃣ Half Kneel Rock Backs x 10 Ea. Side

4️⃣ Rag Doll Pogo Jumps x 20 Seconds

Monday Tip: Counting Macros

Mon, 17 Aug 2020 14:48:23 GMT

Monday Tip: Counting Macros

Happy Monday everyone! Today we’re are talking about the hot topic of counting macros. Counting macros is a great tool that we use to help people reach their goals. It is a very efficient way to lose weight, maintain, and gain weight because of the accountability you have knowing what you are eating. While it is a great tool some people take advantage of it.

Counting macros isn’t a diet. It isn’t an excuse to be able to just eat whatever you want because “it fits in your macros.” You still want to aim for nutrient dense, whole foods while tracking your macros.

Are you able to reach your goals without tracking macros? Absolutely. Tracking macros just gives you more awareness and knowledge of what you are consuming which makes it a more an efficient way to see results.

For example, if you were to have three very nutritious meals but are grabbing multiple small snacks throughout the day you may not know how much those snacks are putting you over your daily caloric intake which could possibly be keeping you from reaching your goals.

Tracking macros does something different for everyone. It can teach people what a true portion size it, it shows people how much they can eat while reaching their specific goals, and it also brings to light the gaps that may be missing throughout the diet as well.

Is tracking long term for everyone? No, but doing it for a short period of time you are still able to learn what works for you and can give you more of an insight on what you might be eating or not eating that is keeping you from seeing the results you want!

If you are thinking of tracking your macros but don’t know what all comes with tracking in MFP come check out the seminar on August 22nd at 12pm to become a tracking pro!

Foodie Friday: Breakfast Muffins

Fri, 14 Aug 2020 14:45:35 GMT

Foodie Friday: Breakfast Muffins

Happy Foodie Friday everyone!! Are you tired of the same breakfast that includes scrambled eggs, fruit yogurt, or the classic oatmeal? Yeah…me too. Today’s recipe can be used as a great on the go breakfast that incorporates higher protein than the day to day muffin and is a great addition to your breakfast go-to list!

The other great thing about this recipe is it is easy to change things up and make them different every time. Tossing in a cup of almonds, maybe some blueberries, or even some delicious chocolate chips can shake things up a bit!

Ingredients:

• 3 medium bananas, mashed (approx. 365g)

• 2 tbsp coconut sugar (20g)

• 3-4 tbsp non-dairy milk (45 ml)

• 1 tsp vanilla

• 1 tsp cinnamon

• 1 cup + 2tbsp gluten free flout (138g)

• 2.5 scoops of vanilla protein powder (75g)

• 1.5 tsp baking powder

• 1 tsp baking soda

Instructions:

• Pre-heat oven to 425 F (220 C)

• Add mashed banana, coconut sugar, 3 tbsp non-dairy milk, vanilla and cinnamon into a large bowl and whisk until combined. Add in the flour, vegan protein powder, baking powder and baking soda. Use a spatula and mix until a thick batter forms. If the batter looks too thick, add an extra tbsp of non-dairy milk (refer to video/photos).

• Divide the batter into 8 muffin tins. Bake for 5 minutes and then reduce the temperature to 350 F and bake for another 15-20 minutes or until cooked through. Check doneness by inserting a toothpick in the center of one of the muffins, it should come out clean.

• Remove from oven and let it cool in the pan for 5 minutes. Carefully transfer to a cooling rack and allow the muffins to cool for another 10 minutes before eating.

Nutrition:

Calories: 162

Protein: 10g

Carbohydrates: 26g

Fat: 2g

Technique Tuesday: Exercises for SI and Low Back Pain

Tue, 11 Aug 2020 14:43:24 GMT

Technique Tuesday: Exercises for SI and Low Back Pain

Ouch my Back!!!

Are you always struggling with low back and SI pain??

Try out these simple exercises and stretches to help you start feeling like your old self!

1️⃣ Hip Flexion/Ext x 5 Reps Ea.

2️⃣ Pelvic Tilts “Outs and Ins” x 10 Reps Ea.

3️⃣ Kneeling Hip Flexor Stretch x 30 Seconds x 3 Sets Ea. Side

4️⃣ Hamstring Stretch x 30 seconds x 3 Sets Ea. Side

Monday Tip: What Is Phase Nutrition?

Mon, 10 Aug 2020 14:41:26 GMT

Monday Tip: What Is Phase Nutrition?

Happy Monday everyone! A BIG question I get a lot is “How do I stick to this diet forever?” And the simple answer is you don’t! Just like in training there are different phases to nutrition that can keep us from feeling “burnout” or just “tired of being cautious” with our food choices.

First…no matter what phase of nutrition you are in, you should be aiming for whole foods, good amount of protein, and a fiber amount that suits you. Yes, in different phases you have more flexibility than others but that doesn’t mean you should use that time as a free for all to eat everything but nutritious foods.

Second…you have to time these phases right. Transitioning into things slowly, trusting the process and making sure you know the goals of each phase is ideal, so you don’t get confused on what you should be working towards.

We obviously have the diet phase where you bring calories down to reach body fat goals, but there are also reverse diet phases, lean muscle gaining phases, and maintaining phases as well. Each of these bring a totally different component to your diet that is important in reaching the goals you want!

Phase nutrition is key for longer term results and can also make sure you are doing things in a manner that is healthy for you. It is something that takes time but can also keep you from feeling like you are dieting forever!

Foodie Friday: Granola

Fri, 07 Aug 2020 14:38:40 GMT

Foodie Friday: Granola

Happy Foodie Friday everyone! Granola is the perfect topping to a classic Greek yogurt, a warm bowl of oatmeal, or even a snack all on its own! It adds the perfect crunch and just enough sweet without being too much.

Granola is known for being loaded with sugar and additives that for the most part keep people from even bothering with it. This recipe gives you all the goodness of granola without all the junk. It is a low-carb recipe making a perfect thing to pair with a protein yogurt to keep you super satisfied for the day!

Ingredients: 22 servings - Serving size: ~1/4 cup

• 1 egg white, whipped until peaks form

• 1 cup (~120g) chopped pecan, pieces

• 1 cup chopped cashew, pieces

• 1/3 cup milled flaxseed

• 1/2 cup (20g) unsweetened coconut flakes

• 1/2 cup almond slices

• 3 tablespoons agave (you can use less but you’ll need at least 1.5 tablespoons)

Spice

o 1/2 teaspoon turmeric

o 1/2 teaspoon smoked paprika

o 1/2 teaspoon cinnamon

o 1/2 teaspoon curry powder

Instructions:

1. Set oven to 350F.

2. Whisk eggs in a large bowl until peaks form – should look like white foam – for about 3 to 5 minutes.

3. Add in the remaining ingredients and mix everything together using a spatula.

4. Line a baking tray with parchment paper or nonstick foil, then spread out the granola on the tray. I like to pack my granola in because I like the pieces to bake together to create larger chunks.

5. Bake for 15 to 20 minutes or until golden brown. Allow the granola to completely cool to room temperature and harden. For best results, remove the granola (with the parchment paper underneath), and rest it on a cooling rack.

6. Break it apart using your fingers and store in an airtight container for up to 1 month.

Nutrition:

Calories: 104

Carbohydrates: 6g

Protein: 3g

Fat: 9g

How to Simplify Eating Habits! (Infographic)

Thu, 06 Aug 2020 20:39:00 GMT

How to Simplify Eating Habits! (Infographic)

Many people try to over complicate eating habits when it comes to gaining, losing weight, etc but the reality is if you simplify it as shown below you will get results. Of course modifications need to be made a long the way but this is a great starting point. If you're not getting results, then it may be as simple as dropping a serving or adding a serving of carbohydrates to one meal per day. Small consistent changes and habits lead to long term success!

P.S.~If you need help designing a specific nutrition and exercise program for weight loss or muscle gain click here and fill out the form for a free consultation!

Technique Tuesday: Core Burner/Hamstring Tester

Tue, 04 Aug 2020 14:36:25 GMT

Technique Tuesday: Core Burner/Hamstring Tester

Try out this core burner and dynamic hamstring stretcher! �� The exercises will test your hamstring flexibility in an active way, it also demands focus to keep the stick from falling! Oh and it will make your abs burn like nothing else! This is also a great way to add some play into your workout!

1️⃣ Holds for Time: Balance the stick and try to straighten the legs out fully. Hold for time. (About a minute)

2️⃣ Crunches: Turns up the intensity on the core by reaching for your toes or ankles.

3️⃣ Oblique Shifts: Try to shift the stick side to side. By shifting the hips side to side the obliques get involved and fired up.

Monday Tip: Tips to Prioritize Your Health

Mon, 03 Aug 2020 14:34:24 GMT

Monday Tip: Tips to Prioritize Your Health

Happy Monday everyone! Mondays are the days to set your intentions. What do you want to accomplish this week? Does your week look busy? And if so…what are you doing to do to make sure you prioritize your health and fitness?

Chaos and a busy schedule can be the downfall of everyone’s health and fitness goals, but only if you let it! Today I am going to give you a few tips on how to prioritize exercise and healthy eating even when slammed with a million other things.

Tip #1: Be Flexible with Your Workout schedule

There is nothing like having a 9am workout planned and having a last-minute meeting pop up or someone from work need something asap! Get into the habit of having a back-up workout time just in case things get crazy or specifically block out a time in your schedule that is non-negotiable for you to get a workout in.

Tip #2: Meal Prep

We all know this one…but putting it into action is a little hard sometimes. I always suggest prepping individual ingredients vs meals because it gives you a little more flexibility day to day. Plan out prepping 2 different items for each category of protein, carbohydrates, healthy fats, and vegetables to have a wide variety to choose from!

Tip #3: When in Doubt go to the Basics

Meal prepping is a great thing, but sometimes it just doesn’t work out. Going back to the basics when trying to find something outside of your planned meals is ideal. Aim for high-protein meals or on-the-go snacks to keep you more satisfied during a busy work day. Order extra veggies on the side or substitute the usual sides with some mixed fruit.

Tip #4: Never Let Yourself get too Hungry

Hunger is our body’s signal of letting us know we need more fuel to keep going! Pushing past that hunger can cause your body to want food even more. This causes you to ‘go all out’ when you finally get the chance to eat. Keep simple snacks on hand in case a meeting keeps you from your lunch or you just don’t have time at the moment to eat your full meal. Choose items that will keep your energy up and your brain function on-point while trying to smash through the work day.

No one said prioritizing health and fitness goals would be easy, but these tips can for sure make it easier. Try some of these out this week and see how much better you feel about staying on-top of your goals even when you're busy!

Client of the Month: August 2020

Sat, 01 Aug 2020 14:32:17 GMT

Client of the Month: August 2020

Alex joined IPT in October of 2019 and attends Small Group classes 2 times a week. Her trainer, Josh, says he’s so glad that she decided to trust the process. Her dedication and willingness to put in the hard work have paid off immensely.

Make the Impossible Possible...

“Since I started at IPT, I have lost 15 lbs of body fat mass and gained 3.5 lbs of muscle. Not only has my energy increased but my confidence has too. My heaviest lift has been a 180 lb squat and 175 lb deadlift. I definitely never thought I would be able to lift that much weight and I plan to keep training to be able to lift more in the future.”

Support and Community...

“When I first started IPT, I really liked that all of the trainers introduced themselves and learned my name. They make you feel like part of a family and a friend and not just another person coming in to workout but really care about you and your progress. Starting a new gym can be intimidating and overwhelming but the team here at IPT really makes you feel involved and supported.”

If Alex Had a Piece of Advice, It Would Be...

“Consistency is key. Don’t give up and always get right back in it - even if you feel like you’ve slacked off and had a bad week. Just eat more and lift heavier!”

Congrats Alex! We look forward to seeing you continue on your health and fitness journey!

Foodie Friday: Energy Bites

Sat, 01 Aug 2020 03:42:34 GMT

Foodie Friday: Energy Bites

Happy Foodie Friday everyone! Ever need that little afternoon pick-me-up? More often than not people will reach for the second cup of coffee or energy drink BUT what if you reached for a nutritious snack? These energy bites are the best afternoon pick-up while also being the perfect sweet treat!

Energy bites are the perfect snack to have on-the-go! They are great when in a hurry or just wanting a sweet component at the end of a meal. These energy bites contain a number of nutrients in them…making them basically a nutrient powerhouse!!

Ingredients: 12 energy bites

• cup (240g) pitted dates

• 1 cup oats

• 1/2 cup walnuts

• 1 large (baked) sweet potato

• tablespoon maple syrup

• 1 tablespoon chia seeds or flaxseeds

• 1 teaspoon cinnamon

• 1/2 teaspoon sea salt

Instructions:

• Add all ingredients into a food processor or blender and mix until well combined.

• Scoop a spoonful of the ‘dough’ into your hands and begin to form into balls

• Place on a sheet or in a container to keep in the fridge until you are ready to enjoy them!!

Nutrition:

Calories: 147

Protein: 3g

Carbohydrates: 24g

Fat: 5g

Technique Tuesday: Exercises to Improve Squat Depth

Wed, 29 Jul 2020 03:40:01 GMT

Technique Tuesday: Exercises to Improve Squat Depth

Are you feeling stuck and struggling to get depth in your squats? Try out these 3 simple and easy exercises to help you drop it low next time you squat! Try adding them into your warm up or use them in your next lower body workout

Monday Tip: 5 Pillars of Fitness

Tue, 28 Jul 2020 03:37:21 GMT

Monday Tip: 5 Pillars of Fitness

Happy Monday everyone! When it comes to perfecting your health and fitness, sometimes people get the misconception that exercise and diet are the only things you need to work on.

When reaching for new fitness goals there are underlying components that could be making those goal harder for you to reach or can even keeping you from reaching them!

Today we are going to talk about some of the core pillars that should to be in-check to help increase overall health and fitness.

1. Sleep: It’s honestly hard not to feel good after a solid 8 hours worth of rest. Trying to get more sleep can be difficult to manage sometimes but it becomes a little more important to people when they realize it can affect fat-loss and muscle gain.

2. Water: Aiming for ½ body weight in oz is a great goal when it comes to water intake, but also don’t be afraid to get some extra electrolytes in there occasionally!

3. Fiber: Help your body with its normal business by aiming for a minimum of 25-30g of fiber because no one likes that constant backed-up feeling. High fiber foods include berries, avocado, beans, lentils, seeds, or chickpeas.

4. Protein: Protein intake is very individualized, but a good generic base is to try and match body weight in grams, or close. It is important in all phases of dieting and muscle building so make sure it’s at the top of your list when buying groceries!

5. Movement: Humans weren’t meant to just sit. Get up and move your body more…and I’m not just talking about for your workouts. Getting extra movement early in the morning, on lunch breaks, or even later in the evening can increase your overall activity!

Give these tasks extra attention throughout the week. You might notice that these small changes can make a huge difference!!

Foodie Friday: Stuffed Breakfast Bell Peppers

Sat, 25 Jul 2020 03:35:37 GMT

Foodie Friday: Stuffed Breakfast Bell Peppers

Happy Foodie Friday everyone! I’ve had quite a few people tell me they are tired of their day to day breakfast so why not mix it up a bit with this new recipe?! This is a simple breakfast that can be used to whip up a nutritious meal for the family or be used as an easy meal prep for an individual.

Getting veggies in the morning is a difficult task sometimes but this makes it super easy and delicious!

Ingredients: Serves 4 1/2 bell peppers

• 2 colorful bell peppers

• 1 cup chopped asparagus spears

• 1 cup chopped mushrooms (or your other favorite, non-watery veggie) (optional)

Filling:

• 3 eggs + 3 egg whites

• 2 tablespoons can coconut milk

• 1 teaspoon sage

• 1 teaspoon thyme (or rosemary)

• pinch of sea salt & pepper

• 4 tablespoons reduced-fat mozzarella

• 1 heaping tablespoon parmesan, grated (optional – I just had some extra so I used it)

Instructions:

1. Set oven to broil.

2. Slice bell peppers in half and carve out the inside. Place them open side down on a baking sheet (or cast iron skillet). Broil for 10 to 12 minutes. Once they are finished, remove them from the oven and flip them over.

3. Set oven to 420F.

4. Set a nonstick skillet on medium-high heat and spray with olive oil. Add asparagus and mushrooms. Cook for about 5 minutes, or until the asparagus is seared on the outside and slightly softer (there should still be some crunch). Set aside.

5. Whisk together the ingredients for the filling in a bowl.

6. Fill each bell pepper with about 1/3 cup of the egg mixture. Evenly divide the sautéed veggies among the bell pepper halves, then top with cheese (if desired).

7. Bake for 15 to 20 minutes, or until the top is golden brown and the egg is no longer runny.

8. You can eat these on-the-go with a whole wheat or whole grain toast. The bell pepper is firm enough to hold the egg but soft enough to eat so it won’t be messy. The coconut milk makes it creamy and MUCH more enjoyable.

Nutrition:

Calories: 120

Fat: 6g

Carbohydrates: 2g

Protein: 12g

Technique Tuesday: Shoulder Mobility Exercises

Wed, 22 Jul 2020 03:33:42 GMT

Technique Tuesday: Shoulder Mobility Exercises

Whether you want to crush your next workout or just feel better throughout the day.. These shoulder mobility exercises are perfect to get you moving the right way and feeling your best!

Monday Tip: Are your dinners healthy?

Tue, 21 Jul 2020 03:31:33 GMT

Monday Tip: Are your dinners healthy?

Are the dinners that you cook healthy? Think so, but not sure?

If your weight loss has slowed, or even stopped, then there are improvements to be made in your dinner routine.

Check out these Easy Steps to Transform Your Dinner...

Step #1: Choose Quality Ingredients

These are the building blocks to a healthy meal. While you certainly don’t need to dine in gourmet restaurants in order to ensure quality ingredients, you should pay attention to the quality of the foods you eat.

Choose foods that are:

• Fresh and organic

• Pronounceable ingredients

• Whole foods

Step #2: Use Healthy Cooking Methods

The way a meal is cooked determines how many calories, how much added fat, and the number of nutrients that survive. This simple factor will make or break your weight loss goal.

Avoid foods prepared like this:

• Fried and battered

• Processed and packaged

• Doused with cream sauce

• Sautéed

Choose foods that are prepared like this:

• Grilled

• Baked

• Broiled

• Steamed

Step #3: Eat Mostly Protein

The bulk of your calories should be coming from a quality source of protein. With the first 2 guidelines in mind, these will be high quality, healthfully prepared.

Good choices of protein include:

• Fish

• Chicken

• Turkey

• Egg

• Lean red meat

• Beans

Step #4: Include Lots of Fiber

Fiber is a huge part of eating healthy and being lean. Fibrous foods will fill you up while delivering vitamins and nutrient in low-calorie packages. Fill at least two thirds of your plate with fibrous vegetables.

Try these forms of fiber:

• Salad

• Seasonal vegetables

• Fruit

• Legumes

Try incorporating some of these tips next time you prepare dinner and see how much better you feel ending your day on a nutritiously packed meal!

Foodie Friday: Double Chocolate Chip Cookies

Sat, 18 Jul 2020 03:29:08 GMT

Foodie Friday: Double Chocolate Chip Cookies

Did someone say chocolate? These double chocolate chip cookies have a twist of including healthy fats making these a sweet treat you know you can enjoy without the punch of being unhealthy. These are a great sweet treat to make for family events that everyone can enjoy!

Ingredients: Makes 14 cookies

�� Dry:

• 2 cups + 2 tbsp almond flout

• ¼ cup cacao or dark chocolate powder

• ½ teaspoon baking soda

• 1 teaspoon salt

�� Wet:

• 1/3 cup agave (maple syrup or honey)

• 1/3 olive oil

• 1 tbsp vanilla extract

• ½ cup vegan dark chocolate chips

• ½ cup crushed pecans (optional)

Instructions:

1. Set oven to 350F.

2. Mix together the dry ingredients in a bowl.

3. In a separate bowl, mix together the wet ingredients. Add the wet ingredients to the dry bowl and fold everything together until well-mixed.

4. Fold in the chocolate chips (and nuts).

5. Line a baking tray with parchment paper, then evenly scoop out cookies – preferably using an ice cream scoop or a large spoon – then add them to the parchment paper. Roll up each cookie into a ball, then gently mash it down on the parchment. Ensure there’s space between the cookies. IF desired, add a pinch of sea salt flakes to each cookie.

6. Bake for 12 – 17 minutes, or until the edges have lightly browned.

7. Allow the cookies to cool on the baking tray for 5 – 7 minutes before adding them to a cooling rack (or countertop) to “harden.”

Nutrition:

Calories 197

Protein: 4g

Fat: 17g

Carbs: 12g

Technique Tuesday: Lazy Dog

Wed, 15 Jul 2020 03:26:26 GMT

Technique Tuesday: Lazy Dog

Are you feeling stuck in your shoulders? Do you have tight calves and hamstrings? Do you wanna just feel better overall?

Well look no further! The Lazy Dog will help you fix all those problems I just listed!

This is a slight tweak on the notorious yoga position downward dog. I snagged this one from the strength and training guru Mike Robertson!

All you are going to do is...

Start in a high plank or pushup position and move into a pike by driving your hips up to the ceiling

Once in this position take a deep breath in through the nose and out through the mouth.

Then perform some heel pumps to stretch those calves and hamstrings (around 6 is good)

After the heel pumps walk the hands in just a little bit, rinse and repeat!

Monday Tip: Foods for Weight Loss

Tue, 14 Jul 2020 03:23:22 GMT

Monday Tip: Foods for Weight Loss

Happy Monday everyone! A question that pops up quite often is “What food should I eat when I am dieting?” More often than not, people are consuming foods that are higher in calories and just don’t keep them full for that long. This list of foods will help pack a punch with nutrients, increase the volume of your meals and help you feel more satisfied!

#1: Black Rice

Everyone loves rice. Most folks are gaga for the white stuff, but many are turning to brown rice. If you want to trim more calories and cram in some more fiber and antioxidants, go even darker. With black rice, your main and side dishes will get a boost in needed nutrients while stripping out calories.

#2: Carrots

There are few foods as dense and filling as carrots that offer as many nutrients. Pairing carrots with a source of healthy fats such as avocado or hummus can help keep you nice and full! Additional perks include the fact that they’re great cooked or raw and have plenty of vitamin A.

#3: Asparagus

Toss it on a salad, get it fresh off the grill, or steam it up on the stovetop. Asparagus has a number of nutrients such as fiber, folate, and vitamin A, C and K. It is a great side for your meals that can be

#4: Arugula

It’s green, has something of a peppery kick, and rings in at 4 calories per cup. Yes, you read right—4 calories. Versatile enough to go wherever green, leafy veggies belong, arugula adds flavor without adding fat, cholesterol, or calories to your salads, soups and beyond!

#5: Broccoli

What is it about green stuff that makes it so low in calories? Whatever it is, broccoli meets the criteria for being one of the top 10 low-calorie foods. Broccoli seems to have some of the greatest benefits of containing vitamins, minerals, and antioxidants that strengthen and protect your body from a variety of dangerous and deadly diseases.

#6: Mushrooms

Want to amp up that salad even more? Better grab a handful of mushrooms! They help add some size to your meal and don’t forget that you’ll also get a nice pile of potassium, antioxidants, and various B vitamins. Worn out on salad? Feel free to use mushrooms with other foods and enjoy their versatile abilities.

#7: Tomatoes

Tired of salad talk? Then don’t use that tomato in a salad. Instead, grab a knife, slice up a

tomato, and eat it like an apple. When you finish off your medium-sized tomato, it’s okay to feel good about yourself, because you chowed down on vitamin C, potassium, fiber, and an antioxidant called lycopene.

#8: Broth

Rounding out the list of top 10 low-cal foods is good ol’ broth. Bone broth specifically is rich in calcium, magnesium, potassium, phosphorus and other trace minerals. Chop up some carrots, black rice, broccoli, and mushrooms, and you just made a fantastic soup with just a few more calories than ingredients.

Try replacing your usual food with one of the 8 above! These foods are all on the low end when it comes to calories and each one packs a punch with nutrients. All of these foods listed above can help increase the size of your meals without derailing you from reaching your goals.

Foodie Friday: Chicken and Veggie Casserole

Sat, 11 Jul 2020 03:21:00 GMT

Foodie Friday: Chicken and Veggie Casserole

Happy Foodie Friday everyone! Looking for an easy way to get your protein and veggies in? This recipe will leave you with a ton of leftovers and the ability to sneak in extra veggies to your family members without them complaining one bit!

Sometimes casseroles get the bad wrap of being too high carb, to heavy, leave you just feeling stuffed….but not this one. The veggies keep things nice and light while the protein from the chicken helps keep you nice and satisfied!

Ingredients: Serves 8

• 2 pounds of boneless chicken breast

• 1 tablespoon of olive oil

• 2 10-ounce bags frozen riced cauliflower

• 1 16 oz bag frozen broccoli cuts

• 2 large eggs, whisked

• 3 cups, shredded mozzarella cheese

• 2 teaspoons coarse sea salt

• 2 teaspoons garlic powder

• 2 teaspoons onion powder

• 2 tablespoons butter, melted

Instructions:

• Preheat oven to 400 degrees F. Spray a large 3-quart baking dish non-stick cooking spray or olive oil. Set aside

• Slice chicken breast in half horizontally to make them thin, lightly coat them in olive oil and place on a baking sheet. Liberally season with salt and pepper and bake for 20 minutes

• While the chicken is baking, heat the bags of frozen cauliflower rice and broccoli according to package instructions/ Discard any excess water or moisture.

• Remove chicken from oven and let cool for 5 minutes. Carefully chop baked chicken into bite-sized pieces.

• In a large bowl. Add cooked cauliflower rice, broccoli, chicken, eggs, 2 cups of the mozzarella cheese, salt, garlic powder, onion powder and butter/ Toss together until fully combines.

• Transfer casserole mixture to the prepared baking dish and top with the remaining mozzarella cheese

• Bake 50 minutes, until the cheese on top has fully melted and started to brown slightly. Let cool for 10 minutes and ENJOY!

Nutrition:

Calories: 375

Fat: 19

Carbohydrates: 13

Protein: 38

Technique Tuesday: Full Body Workout

Wed, 08 Jul 2020 03:19:05 GMT

Technique Tuesday: Full Body Workout

If you are wanting for a quick full body workout, Look no further! This Dumbbell Complex will torch every muscle in your body! So grab a dumbbell and let's go to work!

Hollow Boat Pullover to V-Up x 10

Lateral Lunge to Press x 10 Ea.

Curl to Alternating Low Reverse Lunge x 10 Ea.

Good Morning to Row x 10

Rest 60 Seconds 3-4 Sets.

Monday Tip: Find the Time to Workout

Tue, 07 Jul 2020 03:16:39 GMT

Monday Tip: Find the Time to Workout

Happy Monday everyone! Ever feel like you've fallen behind on your workout routine? The number one reason why you don’t exercise is that you don’t have time. At least that’s what you tell yourself.

I know we are all busy. Between getting to and from work, balancing responsibilities and having time for yourself, there’s little left over for workouts.

With summer in full swing your busy schedule is sure to get even busier. There will be vacations, cookouts and family gatherings. It’s no wonder that exercise quickly takes a backseat to summer activities.

Try these steps to make your workouts blend into your schedule and feel like you accomplished the day!

Step One: Schedule Your Workouts: You’ve heard this before, and it makes so much sense. If you treat your exercise time with the importance of a work meeting, then you’d never skip a workout and you’d be in amazing shape.

While the scheduling concept is brilliant in its simplicity, you have to put it into practice to reap the benefits. Pull out your calendar and a pen. Don’t laugh, I’m serious! Just do it. If you want to get into shape it starts with committing to a revised schedule with a set exercise time. Identify three 45-minute time slots and mark them on your calendar. That is when you’ll exercise.

Remember this: if the thought that you should exercise this week is floating around in your head, but you haven’t anchored it down to a specific time and date, then it will quickly disappear.

Step Two: Get the Most from Each Minute: The days of endless, mind numbing cardio are over. A great workout can take place in under an hour, when done correctly. The idea is to burn more calories each minute. This is done through short, intense bursts of exercise.

Use the following three tips to bring your routine up to the next level:

1. Be Unstable: Use your entire body, and target your core, by performing exercises that engage stabilizing muscles. To do this use an exercise ball, a balance board, a balance disk, or you could simply stand on one leg.

2. Add Resistance: The more resistance that you incorporate with your routine translates into higher intensity and more calories burned. Some ideas for adding resistance include: carrying dumbbells while doing lunges, wearing a weighted vest while walking or jogging, or putting a weight between your feet while doing leg raises.

3. Use Intervals: Interval training is an amazing tool for creating short yet effective workouts. Don’t worry, it’s not complicated. Interval training is simply alternating between different short bursts of activity.

Either way you but it, shifting your mindset to having exercise as a priority makes it even easier to fit it into your schedule. Try it out this next week and see how productive you become when your workouts come first!

Foodie Friday: Spinach Avocado Chicken Burger

Sat, 04 Jul 2020 03:14:18 GMT

Foodie Friday: Spinach Avocado Chicken Burger

Happy Foodie Friday everyone! For today’s recipe we have a spinach avocado chicken burger! These things are packed with healthy fats, proteins, and some hidden veggies. These are great options to help keep you nice and full throughout the day due to the pairing of a healthy fat and a protein! Super easy to make and are a great option for meal prep for the week.

Ingredients: 4-5 burgers

• 1 lb ground chicken

• ½ cup spinach, finely chopped

• 2 tbsp cilantro, finely chopped

• 2 tbsp coconut flour

• 1 tbsp avocado oil

• 2 tsp garlic powder

• 2 tsp onion powder

• 1 tsp sea salt

• ½ tsp black pepper

• Juice of 1 lime

• 1 small avocado, diced into chunks

Instructions:

• Mix the chicken with the seasonings, spinach, coconut flour, lime juice, and avocado oil until well combines

• Very gently fold in the avocado slices, being careful not to smash them.

• For the chicken into 4-5 burgers, spacing out the avocado to make sure it’s evenly dispersed.

• Grill the burger on the grill surface for about 5 minutes on each side, or until internal temperature reaches 156 F.

Nutrition:

Calories: 304

Fat: 15.8

Carbohydrates: 14.7

Protein: 28

Client of the Month: July 2020

Thu, 02 Jul 2020 03:10:53 GMT

Client of the Month: July 2020

The Client of the Month for July is... Niha Choudhury!!

Niha joined IPT in May of 2017 and attends Group classes 3 times a week. Her trainer, Mike praises her for always showing up ready to work. “She gives her best in every workout and I'm so proud of her. She puts in the work and deserves the results she has gotten”

Niha’s Biggest Accomplishment...

“I have felt so much better about myself, both physically and mentally! I find myself way more energized and looking forward to seeing how I can push myself each day. Getting my numbers to go down was a huge hurdle for me, but I was extremely pleased to see that while working out at IPT, I have lost nearly 13 lbs and 3.7% body fat! I feel stronger and leaner each day, and each workout leaves me feeling better about myself and ready for more.”

Take the Time to Focus on Yourself...

“I spent this last year taking a gap year between undergrad and med school, so I found myself with a lot of unstructured time. Joining IPT, I was able to refocus on myself with the schedule that the workouts gave me while also revisiting my nutrition and lifestyle habits since graduating from college. I have been more consistent with eating meals at normal times and especially enjoying home-cooked meals! IPT is really like a second home. All the trainers are so invested in you, both in the gym and out. Mike really has been there for me, and without him or the other evening coaches (shoutout Zach and Ryan!), I would not be where I am today both physically and mentally! I love the structure and accountability that IPT provides, and it definitely makes working out and focusing on nutrition that much easier.”

Small Changes Add Up to Big Results...

“At the end of the day, remember that this is all one giant, personal journey! Communicating with the trainers and coming up with a plan for short-term goals helps make the overarching but somewhat vague desire to be “healthier” much more tangible. Making smaller, non-disruptive lifestyle changes will also allow you to maintain habits that stick with you in the long-term. IPT makes it easy to just show up, but being present makes all the difference. More than anything, always know that you have a whole team of people rooting for you!!”

Congrats Niha! We look forward to seeing you continue on your health and fitness journey!

Infinity Personal Training: You Deserve a Life Changing Experience. Not Just a Trainer.

For more info about Infinity Personal Training, and for a free assessment/consultation go to http://www.personaltrainingallen.com/

Technique Tuesday: BOSU Ab Circuit

Tue, 30 Jun 2020 20:38:55 GMT

Technique Tuesday: BOSU Ab Circuit

Wanting to work on those abs and not sure what to do?? Plug in this quick ab finisher to any of your other workouts to get that core feeling hot.

X- Body crunch x 10 ea

2. High plank alt knee drives x 10 ea

3. Side Plank hips x10 ea

4. Low Plank alt Lateral toe taps. X 10 ea

Rest 60s. 3-4 sets.

Monday Tip: Take Back Control of Your Fitness Goals

Mon, 29 Jun 2020 20:36:29 GMT

Monday Tip: Take Back Control of Your Fitness Goals

Happy Monday everyone! If you are looking for an excuse to fall off the exercise wagon, the universe will provide one.

Is this you? Have you relapsed into your old unhealthy habits?

The sad truth is that nearly everyone who started off 2020 with strong fitness goals has by now given up. I sincerely hope that this is not you.

This is the cycle that happens when you fall off the exercise wagon, and here’s how to pick yourself back up:

1) First You Fall

Your fall off the wagon could take place in a single moment, or it could be the result of a drawn-out process. You may fall out of exercise slowly as a result of health problems or other various life issues that spring up and monopolize your time. Illness, vacation, holidays, changes at work or any other change in your schedule are all things that’ll get you off the wagon. Once you’re off the real damage begins.

2) Second You Surrender

There comes a point after you fall off the wagon that you simply throw your hands up in the air and give in. It may be a dramatic moment when you decide to eat anything you want, or when you begin to use food for comfort and to ease stress. Surrender is the most destructive part of the cycle. You remove all expectations from yourself and as a result you plummet into an unhealthy realm. The progress that you’ve made toward your goals is lost and even more weight is gained.

3) Then You Hit Bottom

Inevitably there comes the moment when you hit bottom. Your body shows the new weight gain and you feel awful about it. This is a sobering moment when you see what you’ve allowed yourself to become, and you don’t like it one bit. Negative, defeated thoughts run through your mind. While hitting bottom is never a fun experience, it is a necessary one. The pain must become great enough for you to turn it around and take the control back.

4) Finally, You Take Control

Now comes the good part. When you hit bottom, you were out of control, now you’re ready to once again grab the reigns. You’re ready to put yourself back onto your priority list. Set healthy guidelines for your diet and get back into a regular schedule of working out. Set specific goals for yourself that are realistic and within a set time frame. Now get to work, reclaiming your body, your freedom and your life.

Have you fallen off your priority list, and in turn fallen off the exercise wagon? The time has come to put yourself back on that priority list. The time has come to decide that you are worth it.

Remember, life will always give you an excuse to stop working towards your goals – it’s up

to you to fight back for what you truly want.

Want Less Stress? Start Being Selfish!

Sun, 28 Jun 2020 20:34:19 GMT

Want Less Stress? Start Being Selfish!

We all know about it, we all talk about it, we all experience it. S.T.R.E.S.S. STRESS! This six letter word means something different to all of us, and impacts our lives in a very unique way. However, living in a constant stressed out state can have a negative impact on our well being. In fact, nearly 70% of doctor visits and 80% of serious illnesses may be associated with stress. That’s why you should make managing stress a priority!

We have stopped taking care of ourselves and loving ourselves! We keep plowing through life and not taking time to unload the baggage that we are constantly throwing on our back. Until… we finally break.

This is why it is so so so important to take time for yourself! A lot of people consider this act to be selfish. They, (myself included) are constantly putting their families, their careers, and others ahead of themselves. They feel obligated to always be available. This cannot last!

There is an old proverb that goes like this, "you are not to set yourself on fire to keep others warm.”

AKA stop running yourself into the ground for everyone! Not only is this detrimental to your health, you are doing the people around you a disservice. When you are constantly running on fumes and constantly stressed out, are you giving the world the best version of you? Or, are you just showing up and going through the motions?

So what is the solution? Deep down you know the answer! You need to make a change! You have to start being selfish! Being selfish in this sense is not a negative thing. I am saying you need to be selfish with your time and your energy. You have to take and make time for yourself! YOU HAVE TO! Especially, if you want to give your work, your family, your friends, hell, even THE FREAKING UNIVERSE the best version of you!

So you’re probably thinking to yourself, That sounds great in all but I can’t just flip 180 degrees and start living care free and start sippin margaritas by the pool to un wind.. Good News! You don’t have to! You can make small little changes in your day to day life that will build on top of each other and have you feeling better and better each day!

Here are a few simple examples of how you can break the cycle and start putting your best foot forward in de-stressing and start working on yourself!

Focusing on your breath can take you out of your fight/flight mode and get you into a rest and digest state. There are tons of breathing exercises out there but here are a few we recommend at IPT!

https://youtu.be/X6dUk8tWT0k

https://youtu.be/S8Rgi3sFdFw

https://youtu.be/_mYRT2HTtxs

Be In The Moment!

Ever heard the saying stop and smell the roses? Try and take some time and just observe what is going on around you. On your commute to work try and notice new things you had never noticed. Or, just taking a different route home can get you out of your funk! All in all, just try and mix things up, even if it’s small!

Count Your Blessings!

We all tend to focus on the problems going on in our life. However, if we really take time and think about things going well for us, we can change our mindset and go into our daily lives with a more positive or at least neutral outlook!

GET MOVING!

Motion is lotion! Not just for your joints but also for that 8 lb muscle between your ears. You don’t need an hour work out to de-stress either! Just taking a break from sitting at your desk and knocking out some pushups or jumping jacks can change your physiology and your mental state! If you are looking to get into a workout routine and you’re not sure where to start, click here and we would love to help get you going!

All in all, taking small little breaks for yourself during the day, and being a little selfish with your time can really start to add up and change the way you look at the world. So stop running yourself into the ground and start running to a better you!

Foodie Friday: No-bake Fruit Cake

Fri, 26 Jun 2020 20:26:00 GMT

Foodie Friday: No-bake Fruit Cake

Happy Friday every! We all made it to the weekend….FINALLY! With the weekend…usually fun activities, family gatherings, and friend chaos starts adding up back to back. With all that chaos comes many opportunities for some delicious food and of course some sweets!

Be the one to offer bringing a dessert and try out this no-bake fruit cake! It is delicious and knock that sweet tooth without putting you in a sugar-coma!

Ingredients: 8 servings

For the crust:

• ½ cup sunflower seeds

• ¼ cup unsweetened shredded coconut

• 2 tbsp cocoa powder

• 6 medjool dates

For the frosting

• ½ cup coconut cream

• 1 tbsp honey

Fruit toppings

• 1 cup blueberries

• 1 cup raspberries

Instructions:

1. Line a round or square pan with parchment paper and set aside

2. Combine crust ingredients in a food processor and process on high for 3-4 minutes. Mixture is ready when you can press a little between your fingers and it sticks together

3. Spread the crust into the prepared cake pan. Slightly dampen your fingers with water and firmly press the crust into a thin, solid, even layer. Set aside.

4. To prepare the frosting, carefully remove the coconut cream from a can of full fat coconut milk that has been refrigerating at least 12 hours, yielding a ½ cup of cold coconut cream.

5. Combine the cream and honey in the food processor or a small blender and blend on high for 1-2 minutes until whipped and creamy.

6. Spread the coconut cream in an even layer on the crust.

7. Top the frosting layer with fresh fruit- you can use as much or as little as you desire.

8. To serve slice in 8 pizza slices or 16 squares depending on what type of pan you used.

Nutrition:

Calories: 197

Fat: 11g

Carbohydrates: 24g

Protein: 3g

Reminder that if you are cutting it into 16 squares the nutrition will be less. This listed nutrition is for 8 servings!

Technique Tuesday: Safe and Effective Neck Stretch

Tue, 23 Jun 2020 20:22:04 GMT

Technique Tuesday: Safe and Effective Neck Stretch

Are you constantly stretching your neck and not seeing any results?

Try out this simple exercise to loosen up those stiff neck muscles!

To Do’s

1. Keep forearm perpendicular to the floor and reach out to create a rounding in the shoulder.

2. Look down with eyes and let chin drop till stretch is felt.

3. Take 5-10 deep breathes in through the nose and out through the mouth.

4. Rinse and Repeat on other side.

Monday Tip: 3 Benefits of Exercise

Mon, 22 Jun 2020 20:18:11 GMT

Monday Tip: 3 Benefits of Exercise

Happy Monday everyone! When we talk about the benefits of exercise, looking better gets the most attention. Burning off unwanted pounds is a great thing, but let’s not overlook a more immediate benefit of exercise. Exercise transforms how you feel—with a quickness.

It’s true. While weight loss takes time and extended effort, all it takes is one workout to begin reaping the reward of a more energetic and capable body. Here are the top 3 ways that your body will feel better with exercise:

1) You’ll Have More Energy

How are your energy levels these days? (And I’m talking about natural energy, not energy manufactured by caffeine.) Do your eyes pop open at the sound of your alarm? Then do you bounce through your day with a spring in your step? Or do you hit snooze half a dozen times before getting up and dragging through your day? While you may not instantly feel like the Energizer Bunny, your energy levels will dramatically increase once you begin a consistent, challenging exercise routine.

How does spending energy create more energy?

“(Exercise) literally creates energy in your body. Your body rises up to meet the challenge

for more energy by becoming stronger.” explains Samantha Heller MS, RD. Research consistently concludes that regular exercise increases energy levels and reduces fatigue.

2) You’ll Have Fewer Aches and Pains

When your life becomes sedentary (this means you are inactive for most of the day) then you’ll quickly find your body developing aches and pains. You’ll feel it when you stand up - a throb in your back, creaking in your knees and stiffness in your legs. This is pain due to underuse. Your body was meant to move!

Movement improves flexibility and range of motion, and releases natural pain-reducing endorphins, which means that, with a regular exercise program, you’ll be moving smoother and with less pain than ever before.

3) You’ll Feel Happy and Confident

It’s hard to understand how 30 to 60 minutes a day spent on exercise is able to completely

transform how you feel about yourself. But it does. Think back to the last time that you accomplished something. Maybe you performed well at work and received kudos from your boss, or you finished a project at home that took weeks of your time and concentration. Do you remember how that accomplishment made you feel? You stood a little bit straighter, you smiled easily, and deep down you felt alive with excitement.

When challenging exercise becomes a regular part of your life, feelings of happiness and

confidence also become a part of you. From now on I want you to forget the idea that exercise is nothing more than a means to achieving a slimmer body. Instead, look at exercise as a complete life enhancer.

Foodie Friday: Turkey Sausage Spinach Cups

Fri, 19 Jun 2020 20:13:49 GMT

Foodie Friday: Turkey Sausage Spinach Cups

Happy Foodie Friday everyone! Today I have a breakfast recipe that is packed with protein, vitamins and is more convenient than ever. When I know I am going to have a week full of busy mornings, these are on the top of must-make foods to help keep me fueled for the week ahead!

These Turkey sausage spinach cups are the perfect breakfast option that will keep you full for hours without wasting your time preparing it in the mornings.

Ingredients: Serves 12

• 12 turkey breakfast sausage links

• 6 eggs

• 1 cup of egg whites

• 6 frozen cups of spinach

• 1 tsp. onion powder

• 2 tsp. hot sauce

• ¼ tsp. salt and pepper

Instructions:

1. Preheat oven to 375 degrees

2. Cook sausage in a frying pan over medium-high heat for about 5 minutes or until lightly browned, breaking it up with a spoon until it turns into bite-sized chunks

3. Next, mix up the eggs, egg whites, spinach, onion powder, hot sauce, salt and pepper in a large mixing bowl until combined

4. Grease a muffin tin or use twelve silicone baking cups (highly recommended.) Divide the egg mixture among twelve muffin cups

5. Next, equally divide the turkey sausage among the egg mixture in the twelve cups. You may wish to press it down slightly so that some of the sausage makes its way to the bottom of the egg mixture in each cup.

6. Place in the oven and bake for 30-35 minutes or until egg is cooked through and no longer runny.

Nutrition:

Calories: 219

Protein: 26g

Fat: 11g

Carbohydrates: 1g

Technique Tuesday: Overhead Press Complex

Tue, 16 Jun 2020 20:10:05 GMT

Technique Tuesday: Overhead Press Complex

Try this overhead complex to challenge the core, shoulders, and legs all in one! ��

Press at every level.

Work your way down and then back up. Thats 1 rep. Do 5 each side 25 presses total.

Rest 60-90 seconds. Do 2-3 Sets.

Focus on controlling the dumbbell or kb and keeping your body stacked. ��

Monday Tip: 5 Strength Training Myths

Mon, 15 Jun 2020 20:07:59 GMT

Monday Tip: 5 Strength Training Myths

Happy Monday everyone! Nothing irks me more than when good people are misled by fitness myths. These myths sabotage results and keep people miles from their goals.

The truth is that strength training is the number one thing you can do for your health, fitness

and appearance.

Don’t fall for one of these 5 myths and miss out on tremendous potential results.

Strength Training Myth #1: Muscle Can Turn Into Fat

Why would anyone want to build muscle if they think it could morph into fat over time? Don’t worry; this myth is seriously bogus. Muscle tissue is muscle tissue. Fat tissue is fat tissue. One will never become the other.

Strength Training Myth #2: Strength Training Makes Women Bulk Up

Sure, strength training increases the amount of muscle on your body, so many women take this to mean that their body will become body-builder-esque. Not quite the look you’re going for…

The truth is that the female body simply doesn’t naturally contain large enough levels of testosterone to put on bulk muscle without a very focused and dedicated effort. Rest assured, ladies, the effort you spend on strength training will get you closer to that lean, toned look you want.

Strength Training Myth #3: Strength Train Enough and You Can Eat Anything

This one makes me cringe, as I’ve seen so many people throw away their hard-earned fitness results by eating too much of the wrong stuff. Even if you strength train daily at an intense rate, your total calories still matter. To top it off, most people overestimate how many calories they burn as well as underestimate how many calories they eat. Not the combination you want!

For best results, maintain a calorie-controlled diet filled with fresh, wholesome ingredients in addition to a regular, challenging strength training routine.

Strength Training Myth #4: Strength Training Does Not Burn Fat

This one couldn’t be more false. Muscle is actually your number one ally against fat gains. One pound of muscle burns 10-20 calories each day, just living and breathing. Regular strength training helps you increase your muscle mass as well as preserve existing muscle mass, turning you into a fat burning machine.

Strength Training Myth #5: High Reps And Light Weights For Toning

This myth, made popular in the 90’s, says that very high repetitions of very light weights would result in a toned physique. Sorry, not true. These high repetitions will increase your muscular endurance.

In order to truly challenge your muscles, heavier weights with lower repetitions are a must. Start with an 8-10 repetition range and push your muscles with each set. Include strength training as a part of your fitness routine and it will help you reach your physique goals!

Don't let these false accusations keep you from reaching your long-term goals!

Foodie Friday: Hummus

Fri, 12 Jun 2020 19:58:56 GMT

Foodie Friday: Hummus

We are talking all things HUMMUS for today’s foodie Friday! Hummus is a great source of healthy fats and you also get some extra plant-based protein from the chickpeas. Hummus is packed with healthy ingredients such as olive oil that are rich in antioxidants and help reduce inflammation!

This recipe also is a time saver. In the time it takes to run to the store and pick up pre-made hummus you could have made this recipe multiple times!

Ingredients:

• 1 garlic clove, finely chopped

• 1 large can chickpeas, drained and washed

• 1 tablespoon lemon juice

• 2 tablespoons tahini

• 4 tablespoons olive oil

• Salt and pepper to taste

Instruction:

1. Finely chop garlic clove

2. Drain and rinse the chickpeas

3. Puree garlic, chickpeas, lemon juice, and tahini in a blender until smooth

4. Add oil, salt and pepper, and blend until you have a creamy hummus. Serve with veggies and enjoy!

Nutrition:

Fat:10

Carbohydrates: 10

Protein: 8

Testimonial Thursday: Ben B.

Thu, 11 Jun 2020 19:56:40 GMT

Testimonial Thursday: Ben B.

My name is Ben, and I’ve become a consistent workout-aholic! I train with Mike 4 times a week. I help run a software business based here in Allen that I co-founded over 11 years ago.

I don’t really have a specific result I want to share, such as a certain body weight or a particular increase in strength, although I’ve successfully gained nearly 20lbs while closely maintaining body fat % and my lifts have increased across the board.

For me the personalized approach that has kept me committed at IPT way longer than anywhere else is by far the biggest deal. The team understands my specific goals, strengths and weaknesses, and on a regular basis puts that knowledge to work through nutrition and training guidance. I’ve been through it all, working out solo at the gym, various crossfit gyms, and I’ve tried several other popular HIIT options. End of the day, it’s true that no two bodies are the same and no one-size-fits-all solution can replicate personalized planning and attention. And I do not have the time or expertise to manage my workouts on my own and keep it interesting and challenging enough to keep me committed.

I came in wanting to gain weight, increase strength and feel confident that I wasn’t sabotaging myself with my diet (super important!), and as mentioned, I have gained nearly 20lbs and increased my lifts. Ray’s measured approach to nutrition has also helped educate me to the point that most days I am able to hit specific nutrition targets with ease.

I think highly of Mike, Gabby, Ray and everyone else here…

IPT in a way has become a second home of mine. I find myself excited and anxious to get to the gym on most days. The results I have achieved there have had a tremendous impact on me not only physically but also mentally.

Remember that physical health is just like every other aspect of your life- there are no shortcuts. Get in for the long run. Commit yourself and stay consistent. If I have learned anything, it’s that nothing happens overnight. What is true is that time will pass regardless… so what are you waiting for? You will not regret the decision to meet this team and let them help you on your fitness journey.

Technique Tuesday: Wall Crunches

Tue, 09 Jun 2020 19:54:36 GMT

Technique Tuesday: Wall Crunches

The posture police are back! Here to save you from those slouched shoulders, achy back, and nagging neck!

Try this simple exercise to improve your posture and help you do things just a little bit better!

Things to think about...

Tuck the hips in under your spine and squeeze the glutes.

Pull the shoulders back and down.

Focus on deep nasal breathing for about 2-3 breathes and then reset.

Monday Tip: 6 Habits of Highly Fit People

Mon, 08 Jun 2020 19:52:30 GMT

Monday Tip: 6 Habits of Highly Fit People

Happy Monday everyone! Lots of people ask me how to quickly and easily get fit. While I know they are hoping for a simple answer, the reality is that getting and staying fit is a lifestyle, not a quick fix.

So, what do fit people do in their ‘healthy lifestyle?’ Take a peek with the following 6 Habits of Highly Fit People:

Habit #1: They Have Priorities

Fit people make exercise a priority. Along with keeping a job, paying the bills and going to the doctor, exercise is an important part of their lives. What I’ve found is that fit people put exercise before leisure time. Sure, fit people enjoy leisure, but it is scheduled around their workout time. Treat exercise time with the same importance that you would a business meeting or trip to the dentist.

Habit #2: They Stop When Full

Fit people stop eating when they feel full. Sound simple? It is, but how many times have you stuffed yourself simply to clear your plate? Or how many times have you eaten another piece of cake despite being stuffed? The next time you feel full, take it as a sign to stop eating. Yes, even if your plate isn’t empty.

Habit #3: They Push Themselves

Not only do fit people make time to go to the gym, they challenge themselves during each workout. While it is easy to simply go through the motions while exercising, you’re cheating your body out of great results when you don’t push yourself. Find ways to make each workout more challenging. For competitive people, the best way to push yourself is to exercise with a friend of similar strength. Another great way to challenge yourself is to set small attainable goals. These goals could be to push heavier weight, to sprint longer, or to do cardio at a higher intensity setting.

Habit #4: They Don’t Eat and Watch

Fit people know that eating in front of the T.V. is mindless eating. When your attention is on your entertainment and not on your food, then you’ll be less tuned in to what and how much ends up in your mouth. Eating in front of the T.V. is also very habit forming. Ever notice how you crave munchies just as a reflex of sitting in front of the T.V.? Eat before or after your entertainment and pay attention to what and how much you are eating.

Habit #5: They Drink Water

Fit people drink lots of water. And not just in addition to other beverages, but instead of them. Water is their main drink, while other drinks are occasional treats. Calorie-filled drinks are one of the quickest ways to consume excess calories. Consider water your beverage of choice. Drink plenty of it each day and drink other beverages only a few times each week.

Habit #6: They Are Supported

Fit people don’t leave their motivation to chance. They know that if their personal trainer is waiting for them, then they are less likely to skip a workout. It is so easy to hit snooze or to talk yourself out of the gym as soon as your behind hits the couch after work. Fit people take the option of skipping out of the equation.

Try incorporating some of these habits into your routine and see what benefits will come from them. Making these small changes every day will help you reach your goals and make being fit more of a lifestyle!

Foodie Friday: Chicken Salad

Fri, 05 Jun 2020 19:49:48 GMT

Foodie Friday: Chicken Salad

Happy Friday everyone! When days are busy it can be super hard to find a healthy lunch idea that is fast. This Chicken Salad recipe is so EASY and can be used for meal prep for the week! The best thing about this recipe is that it just gets better the longer the ingredients get to sit and marinate together!

Ingredients: Serves 7

• ½ cup plain Greek yogurt

• ¼ teaspoon garlic powder

• ¼ teaspoon salt

• ¼ teaspoon black pepper

• 2 cups cooked chicken

• ½ cup chopped celery

• ½ cup pecans

• ½ cup quartered grapes

• ¼ finely chopped red onion

Instructions:

1. In a large bowl, stir together the plain Greek yogurt, garlic powder, salt and pepper.

2. Add the cooked chicken, celery, nuts, grapes and red onion. Stir until well combines.

3. Taste and adjust seasonings as needed

4. Serve as a sandwich on bread or wrapped in lettuces. Enjoy!

Nutrition: 1/2 cup

Calories: 195

Protein: 22

Carbs: 4

Fat: 10

Testimonial Thursday: Rachelle F.

Thu, 04 Jun 2020 19:47:52 GMT

Testimonial Thursday: Rachelle F.

I am Rachelle, a Registered Nurse in Fairview, Texas. I spent two months training with Tonosha and now train with Ryan and Zach in small group. I have lost 17 lbs in four short months and gained muscle definition I haven't seen in a while! I went from my first goal of “do no harm, ie… don’t get hurt while trying to get healthy” to “let’s trim off some inches!” I love IPT because of it’s unique structure and family feel.

My IPT family is encouraging and genuinely concerned about overall health while holding me accountable and pushing me to give my best. I have never been a gym person, but with IPT, I find it so easy to “show up.” Before IPT, I experienced a lot of knee and back pain and felt generally weaker than ever before. Now, I feel 15 years younger. I am STRONG and determined to keep working toward my ultimate goal. I have found "Rachelle" again and I owe it all to IPT! If you need to find your stronger, healthier self again, look no further. IPT delivers!

Technique Tuesday: Joint Friendly Push-Up Variations

Tue, 02 Jun 2020 19:46:05 GMT

Technique Tuesday: Joint Friendly Push-Up Variations

Do you get cranky shoulders and wrists from doing push-ups?? Try out these simple switches to help you get the most out of your push-ups!

Client of the Month: June 2020

Mon, 01 Jun 2020 19:43:53 GMT

Client of the Month: June 2020

Chris joined IPT in December of 2019 and trains with Ryan 3 times a week. Since his time here, his body fat percentage has been reduced by 4% and he has gained 1.7 lbs of muscle! His trainer, Ryan, recalls how difficult the first wall sit was for Chris and says he’s amazed at the progress Chris has made in such a short amount of time!

Exercise is the Ultimate Energy Boost...

“My strength and endurance have definitely increased dramatically. I always tell my wife I just don’t feel like a puddle anymore. Now I’m able to do all the projects at home that I haven’t had the energy for. Also, my wife is constantly pointing out new muscle definitions that weren't there before. So that's fun! More recently, I did the micronutrient blood test and have started taking supplements. Those have helped a lot. I am more alert and my brain is processing more smoothly. ”

Trust the Experts...

“I really appreciate that the members are normal people paying attention to their health and focused on achieving goals outside as well as inside the gym. The workouts themselves are great - really impactful and fun. Occasionally, I’m not feeling up to pushing myself, and while Ryan is always encouraging me to do my best, sometimes my best is just a low intensity workout where we can still talk about life and make jokes. The variety of care we receive is great. I don’t want the mental overhead of having to figure out what to do, how to do it, and for how long. One-on-one training is providing total support and maximum results. Ryan is paying close attention throughout the workout - asking questions, watching form, and pushing me just enough. Life is hard enough without working out. Having Ryan plan workouts and help keep me on track to being healthy is one less thing I have to think about. Do what you do well, and get help to do the rest.”

Where There is a WIll, There is a Way...

“Trust your trainer, invest in your health, and mind your mental state. My plan is always to show up and do whatever Ryan tells me to do... which at first was more mentally taxing than physical. Now, the opposite is true. The workouts are harder, but the mental energy required to push through it is much lower. When it feels like your current approach to working out, diet, etc, isn’t sustainable long-term, talk to your trainer and nutrition coach - they will help you find something that works.”

Congrats Chris! We look forward to seeing you continue on your health and fitness journey!

Monday Tip: 4 Vacation Tips

Mon, 01 Jun 2020 19:41:17 GMT

Monday Tip: 4 Vacation Tips

Happy Monday! With summer vacation quickly approaching, you’re probably planning your next getaway. Whether you go on a cruise, an African safari or a low-key trip to the beach, warm summer days are the best time to get away from it all.

But wait - did you know that the average person gains almost a pound a day while on

vacation?

So before you pack your bags for your next adventure, read the following 4 Vacation Tips and come home feeling refreshed!

Vacation Tip #1: Get Moving

It’s easy to spend vacation days sprawled out by the pool, but the inactivity will quickly add

up. Choose to be active and you’ll burn calories all day long while indulging in delicious snacks.

The following ideas will get you moving:

• Go on a brisk walk each day of your trip. You’ll see new sights while burning off excess calories.

• Always take the stairs rather than the elevator. Talk about bonus calorie burning!

• Go on a jog in the mornings before your daily activities, or jog in the evening after the day winds down.

• If your hotel has a pool, swim a few laps each day. Swimming is a fun way to get in a full body workout.

• If your trip takes you to a place of natural beauty then go on a hike. Even while hiking at a slow or moderate pace you’ll burn plenty of calories.

• Play some sports - beach volleyball, a game of hoops, Frisbee, or bike riding are all great ways to have fun while keeping fit.

Vacation Tip #2: Indulge with Portion Control

You have no choice but to eat out while on vacation. Whether you’re enjoying 5 star restaurants or fast food diners, you’ll be met with the same problem: huge portions. While it is tempting to simply eat it all make sure you really listening to your body rather than letting your eyes be bigger than your stomach!

Use the following tips to keep your portions under control:

• When you order your meal ask for a to-go box. Take half of your meal and place it into the box before you even begin to eat. This will allow you to have one portion and decide if you are really still hungry after you finish the first one.

• If you would rather not carry around a to-go box, ask that your entrée be made into a smaller portion. If it is dinnertime don’t be afraid to ask for the lunch-sized portion.

• Pay more, and eat less. Take quality of food over quantity.

• Eat meals. Cut out snacking, stick with structured meals.

• Eat slowly, and eat foods that have been prepared slowly - that means no fast food.

Vacation Tip #3: Eat Natural Sweets

One of your biggest enemies when it comes to vacation...sugar.

The average modern person consumes 46 teaspoons of sugar every day. The average

person on vacation consumes even more than that.

Even though sugary calories taste great, the sweet pleasure comes at a high price. Here’s

what I mean:

• Sugar creates false hunger (as a result of the insulin rush and then ensuing plummet in blood sugar levels), which causes you overeat.

• Sugar weakens your bones -making you vulnerable for osteoporosis, and weakens your teeth - making you vulnerable for cavities (both due to the calcium being pulled from your bones and teeth in order for your body to process sugar).

• Sugar in excess is stored as fat (after your liver has no more room to store it, sugar is converted to fat and deposited on your belly, thighs, hips and the backs of your arms).

• So instead of eating that ice cream cone or chocolate éclair, satiate your sweet tooth with a piece of juicy fruit.

Vacation Tip #4: Avoid Fried Foods

While fast food restaurants are definitely convenient, with their low prices and quick service,

It’s really not worth it. As you enjoy your vacation keep this in mind: avoid fried foods. While this is always a good plan to follow, it is even more important to abide by while traveling.

Take an average potato, bake it and you have 110 calories and 0 grams of fat. Take that

same potato turn it into French fries and you have 380 calories and 18 grams of fat.

Frying food is the easiest way to dramatically increase the calorie and fat content.

Enjoy you time on vacation but also make sure you are doing everything you can to come back feeling good as new!!

Foodie Friday: Breakfast Casserole

Fri, 29 May 2020 19:38:45 GMT

Foodie Friday: Breakfast Casserole

Happy Friday everyone! In a hurry and needing a quick breakfast packed with protein? This is the recipe for you! Casseroles are the easiest meal prep for an individual or are a super easy way to give your whole family a quick meal.

This Breakfast Casserole recipe is super versatile for everyone’s needs/wants for breakfast. Change it up every week or even split the pan with different mix-ins to give you a variety throughout the week.

Ingredients: Serves 6

• 1lb breakfast sausage

• 1 large russet potato

• 1 cup of broccoli florets

• 1 medium bell pepper diced

• 12 eggs

• ½ cup of while onion

• 2 tbsp almond milk

• 1 tbsp. of avocado oil

• Salt and pepper to taste

Instructions:

1. Cook onion in avocado oil in a medium skillet and sauté until translucent

2. Add breakfast sausage to skillet and cook until done, breaking into crumbles

3. While sausage is cooking, chop broccoli & bell pepper and shred the potato

4. Add cooking oil of your choice to grease the pan and add chopped broccoli, bell peppers and shredded potato

5. Once cooked, add breakfast sausage to pan

6. Crack 12 eggs into a bowl and whisk together with almond, salt and pepper

7. Pour eggs over mixture in baking pan and use a fork to distribute the eggs

8. Bake at 350 for 20-30 or until a fork comes out clean and eggs are set.

9. ENJOY!!

Nutrition:

Calories Per Serving: 208

Protein: 15

Carbohydrates: 10

Fat: 12

Technique Tuesday: 4 Corners Connect

Tue, 26 May 2020 19:33:40 GMT

Technique Tuesday: 4 Corners Connect

Try out this simple activation drill before your next workout or if you just want to move a little during your day!

Knock out 5-10 reps on each side and see how you feel!

Main things to focus on:

If you have pain Stop!

Don’t pull your head up with the back of your hand.

Focus on deep exhale as you raise up.

Foodie Friday: Peanut Butter Banana Oatmeal Bars

Fri, 22 May 2020 19:28:13 GMT

Foodie Friday: Peanut Butter Banana Oatmeal Bars

Happy Friday everyone! A lot of the times when grabbing a quick option for a meal or a snack we are left feeling un-satisfied and still hungry. The other problem we might run into are those “quick options” might be full of additives, extra sugars, and unwanted calories.

That is not the case with these delicious Peanut Butter Banana Oatmeal Bars! These things are packed full of fiber, sweetness and whole food ingredients! These are a great option for grabbing on-the-go and are even a great treat to have when craving something sweet!

Ingredients:

• 2 cups old fashioned oats

• 1 cup whole wheat flour

• 2 teaspoon cinnamon

• 1 teaspoon baking powder

• ¼ teaspoon kosher salt

• 1 ½ cups milk (or almond milk)

• 3 tablespoons honey

• 2 tablespoons peanut butter (creamy or crunchy)

• ½ cup unsweetened applesauce

• 1 large gg

• 1 teaspoon pure vanilla extract

• 1 medium banana

Instructions:

1. Preheat oven to 375 degrees. Lightly coat 8x8 square pan with cooking spray

2. In a medium bowl, stir together the oats, whole wheat flour, cinnamon, baking powder, and salt. In a separate large bowl, combine the milk, applesauce, egg, honey, peanut butter, and vanilla

3. Pour the dry ingredients into the wet mixture and stir to combine. The batter will be very wet. Fold in the diced banana, and pout into the prepared baking pan.

4. Bake for 35 minutes or until thickened and golden. Poke a toothpick in the center to make sure it comes out clean and has cooked through! Cool, cut into bars and enjoy!

Nutrition:

Calories: 210

Fat: 5g

Carbohydrates: 37g

Protein: 7g

Technique Tuesday: Diaphragm Breathing Exercises

Tue, 19 May 2020 19:23:46 GMT

Technique Tuesday: Diaphragm Breathing Exercises

Get your breathing on track with this quick little breathing exercise to help get you breathing the way you are supposed to breathe!

Strict nasal breathing 3-5 breaths.

Then Strict nasal breathing with diaphragm rubbing 3-5 breaths,

Foodie Friday: ABC Salad

Fri, 15 May 2020 19:05:15 GMT

Foodie Friday: ABC Salad

Who is tired of making boring salads? Salads are a blank canvas when it comes to food. There are so many different combinations, styles, and different flavors you can make with salads that the possibilities are endless!

This combo is probably one of my top 5 at least and is always in rotation at my house! We call it the ABC salad. Arugula, Berries, and CHEESE! How could you possibly go wrong?

Ingredients: Serves 6 people (Side Salad)

• 5 oz baby arugula

• 8 oz strawberries hulled and sliced

• 6 oz blueberries

• 4 oz goat cheese crumbles

• 2 tbsp balsamic glaze or added to taste

Instructions:

1. Place arugula into a large salad bowl. Top with sliced strawberries, whole blueberries and crumbled goat cheese.

2. Drizzle the top with balsamic glaze, adding it to taste and serve. You do not have to toss this salad. It serves beautifully just drizzled and left as is.

Nutrition:

Calories: 92

Fat: 4g

Carbohydrates: 10g

Protein: 4g

Technique Tuesday: Desk Posture Exercise

Tue, 12 May 2020 19:01:57 GMT

Technique Tuesday: Desk Posture Exercise

WEE OOH! ��WEE OOH! ��WEE OOH!��

Excuse Me: Please pull your chair to the side of your desk and watch this!

The Posture Police are rolling through town to get everyone to straighten up.. literally straighten up!

Try out this simple posture exercise to break up the monotony of sitting at your desk or table all day and get your cranky neck, shoulders, and back to turn their frown upside down.

Things to focus on:

Don’t shrug shoulders into ears.

Nasal breathing only.

Slowly lower shoulders at the end of each set.

3-5 Breaths Ea. Way.

Monday Tip: National Bike Month

Mon, 11 May 2020 18:57:11 GMT

Monday Tip: National Bike Month

Happy Monday everyone! With more and more bike trails and lanes popping up in cities around the country, cycling has been regaining popularity as a healthy and environmentally-conscious activity that any skill level can partake in. May is “National Bike Month” and there are some great reasons to add this exercise to your repertoire.

Cycling is an easy sport to get back into. If you’ve learned to ride a bike, you’ll pick it back up quickly. It’s low impact and uses all of the major muscles groups to pedal, unless you’re looking to ramp it up. You can increase strength and stamina while building your intensity up as you continue to ride.

As more trails and pathways pop up, the amount of bike commuters has grown. Starting your day outdoors in the fresh air over sitting in traffic is a great endorphin boost. And riding around town on a bike puts gas money back in your pocket, not to mention the cost of downtown parking.

As an aerobic activity your heart, blood vessels and lungs are all working to improve the level of fitness. You’ll breathe deeper and sweat more as you raise your metabolic rate to build muscle and burn body fat. Studies have shown a daily, half-hour of cycling can burn more than 11 pounds of fat a year.

All the pedaling improves your heart, lungs and circulation reducing your risk of cardiovascular disease. Cycling actually strengthens your heart muscles and commuters have two to three time less exposure to pollution improving their lung function.

If you don’t live in a bike-friendly community, you can pick up a Spinning or Soul Cycle class. Spinning is based on outdoor cycling and replicates scenarios faced outside. It’s an intense workout that burns a lot of calories. Soul Cycle is an indoor cycling class, based more on the entertainment factor while still burning mega calories.

As you build your cycling skills, take your bike off-road and try mountain biking. Mountain biking has the same heart healthy and decreased disease benefits of regular cycling but taking your bike into the woods has some magical mental benefits too. Mastering techniques like going over your first log or taking on your first rock garden will boost your self-confidence, and the scenery is other worldly which decreases anxiety and stress.

Bicycling is a great exercise for the body and the brain. It’s easy to pick up and it’s great for all ages and levels. Celebrate national bike month and go for a ride!!

Foodie Friday: BBQ Chicken Bowl

Fri, 08 May 2020 18:54:36 GMT

Foodie Friday: BBQ Chicken Bowl

Happy Foodie Friday everyone! There is nothing like the smell of BBQ going on a warm summer night. Yesterday I tested out this recipe and could resist the urge to eat it outside, sitting on a blanket, and soaking in the summer!!

This is a super simple BBQ Chicken bowl that is super easy to make. I even added roasted sweet potatoes to the pan and it was the perfect combination.

Ingredients: Serving 3

• 2 medium sweet potatoes

• 1 large yellow onion

• 2 tbsp. olive oil

• ½ tsp salt

• ½ tsp garlic powder

• ½ tsp chipotle or chili powder

• 1 head broccoli

• 1 lb. boneless skinless chicken breast

• ½ c BBQ sauce

• Salt

Instructions:

1. Preheat the oven to 400 degrees.

2. Peel and chop the sweet potatoes into 1/2“ chunks. Chop onion into 1 inch pieces and add to a lined sheet pan along with the sweet potatoes. Toss the sweet potatoes and onions with 1 tbsp. olive oil, ¼ tsp salt, garlic powder and chipotle powder and toss until well combines. Bake at 400 for 20 minutes

3. Toss the sweet potatoes and push to one side of the pan. Add the broccoli and toss with 1 tbsp olive oil and ¼ tsp salt. Add the chicken breast and brush with ¼ cup BBQ sauce. Bake an additional 15-20 minutes at 400 until the chicken is done.

4. Remove the pan from the oven and shred the chicken breast using two forks. Toss the chicken with the remaining BBQ sauce. Add to bowls along with the roasted vegetables and enjoy!

Nutrition:

Calories: 447

Fat: 13g

Carbohydrates: 53

Protein: 34

Technique Tuesday: Relaxing Breathwork

Tue, 05 May 2020 18:51:42 GMT

Technique Tuesday: Relaxing Breathwork

Do you find yourself a little bit extra stressed these days?

Try out these simple breathing exercises to not only reduce your stress but to also help relax overactive and tight muscles.

FOCUS on deep breaths through the nose and out through the mouth. On your inhale try and feel the belly rise with not too much tension or pressure in the chest.

So relax and get your breath on!

Regular Nasal Breathing x 3-5 breaths

Nasal Strip Breathing x 3-5 breaths

Pushing on Crown of Head 3-5 breaths

Monday Tip: Cinco de Mayo Menu

Tue, 05 May 2020 18:49:06 GMT

Monday Tip: Cinco de Mayo Menu

Happy Monday everyone! Americans love to celebrate the Mexican holiday of Cinco de Mayo. The beauty of this holiday is that Mexican food is full of flavor and you can choose ingredients that will allow you to stick to your nutrition plan. Here’s a Cinco de Mayo menu for your celebration.

Start your morning off with some huevos rancheros. A classic Mexican egg dish full of protein, fiber and iron to keep you full all morning.

Huevos Rancheros

• 2 Low Carb Wheat or Corn Tortillas

• 1/2 Cup of low fat vegetarian refried beans (the vegetarian uses plant-based fats instead of lard)

• 2 eggs cooked any way (You can use the egg white equivalent to cut down drastically on the high calorie and fat content)

• 1/2 cup homemade salsa (see recipe below)

• Fresh Cilantro

Heat your tortillas up on the stove top or the microwave. Cook your eggs how you prefer, warm the beans and assemble; Tortillas, beans, eggs, salsa and cilantro.

You can’t have Mexican food and not have some type of salsa. Salsa is so easy to make and saves you the excess sugar and salt found in most store bought salsas. It's chock full of vitamin C and antioxidants.

Homemade salsa

• 5 small tomatoes

• 2 large garlic cloves

• Jalapenos to taste

• 1 small red onion

• 1/2 cup chopped cilantro or to your liking

• Juice of 1/2 a lime

Put all items in a food processor and process to desired chunkiness.

Ensalada de Fruta is a crisp, mouth-watering side dish with fresh fruit and veggies and abundantly full of nutrients.

Ensalada de Fruta

Equal parts

• Mango

• Watermelon

• Cucumber

• Jicama

• Oranges OR pineapple

• Lime juice

• Chili powder

• Salt to taste

Cut the produce in equally small chunks, add the lime juice, chili powder and salt, combine,

Enjoy

Fish Tacos are a deliciously fresh taco option. Spice them up for additional flavor and nutrients and swapping greek yogurt for sour cream takes fat out and adds another boost of protein.

Fish Tacos

• 8 ounces raw fish (almost any fish works, work with whatever is fresh)

• 1 tbsp cumin

• 1 tbsp chili powder

• 1/2 c shredded carrot

• 1/2 c shredded Napa cabbage

• 1/2 c grated cucumber

• 1/2 c fresh cilantro

• 1 c nonfat Greek yogurt

• 1 tbsp lime juice

• 4 whole wheat tortillas

• Additional chili powder to taste

Rub fish filets with cumin and chili powder, cook in heated pan sprayed with olive oil, the fish

should only take a couple of minutes each side. While fish is cooking, prepare your veggies.

Make sauce by combining yogurt, lime juice and chili powder. Heat your tortillas, fill with

ingredients and enjoy.

Start the month off with a savory new take on Cinco De Mayo that is sure to please.

Client of the Month: May 2020

Fri, 01 May 2020 18:46:33 GMT

Client of the Month: May 2020

��✨The Client of the Month for May is... Stan Penn!!✨��

Stan joined IPT in July of 2019 and since then, he has consistently trained with Josh 3 times a week. Stan has since lost 20 lbs total and 12.6 lbs (6%) of body fat. Josh praises Stan for always being on time for his workouts and showing up ready to work hard!

The Difference is Noticeable...

“I have noticed across the board improvement in every area, especially my endurance level. I’ve lost more than 20 pounds in total since last July and I have even dropped two pant sizes. I’ve also seen a noticeable improvement in definition, especially in my legs and core.”

Healthy Choices for the Win...

“My diet has been the biggest change. I try to eat healthy by adding in more veggies and lots of protein. I have had to cut back big on alcohol and sweets but it is worth it for the results. I’m also able to sleep better too.”

IPT Makes All the Difference...

“The personal attention makes it all worthwhile. I haven’t missed a session since I started almost a year ago and I am very pleased that they are always willing to work with me. If I had a piece of advice it would be to go do your workout even if you don’t want to!”

We couldn’t agree more Stan! The results speak for themselves and we look forward to seeing you continue your fitness journey!

Infinity Personal Training: When You Need a Life Changing Experience. Not Just a Trainer.

For more info about Infinity Personal Training, and for a free assessment/consultation go to http://www.personaltrainingallen.com/

Foodie Friday: Chicken Burrito Bowls

Fri, 01 May 2020 18:43:54 GMT

Foodie Friday: Chicken Burrito Bowls

Happy Foodie Friday everyone! We all know and love our beloved Chipotle bowls, but sometimes they just aren’t exactly the way we want them…so let’s make them at home!

These chicken burrito bowls are better than anything you can buy on-the-go, super nutritious, and so easy to make!

These are also super simple to meal prep for the week, throw in your fridge in to-go containers and keep them on-hand for an easy lunch or dinner. Give these bowls a try and enjoy!

Ingredients:

• 1 tablespoon olive oil

• 1 clove garlic, chopped

• 4 cups cauliflower rice

• 1/4 cup scallions, chopped

• 1/4 cup cilantro, chopped

• 1 tablespoon lime juice

• 1.25 pounds ground chicken

• 2 tablespoons taco seasoning

• 2 cups black beans, drained and rinsed

• 2 cups frozen corn, defrosted

• 1 pint cherry tomatoes, quartered

• 1/2 cup greek yogurt

• 2 tablespoons chipotle in adobe sauce

• 1 tablespoon lime juice

Instructions:

1. Heat one teaspoon of oil into a large non-stick saute pan. Toss in garlic with a pinch of salt and sauté until fragrant.

2. Add cauliflower rice to the pan along with salt, pepper and chicken broth (or water). Pop on the lid and cook for 3-4 minutes or until the rice is tender. Transfer to a bowl and allow to cool before stirring in scallions, cilantro and lime juice. Set aside.

3. Heat a large non-stick saute pan over a medium heat, add in remaining oil and ground chicken. Season with salt and pepper and break into crumbles with a rubber or wooden spatula until the chicken is in crumbles.

4. Once the chicken has turned from translucent to opaque, add in taco seasoning and stir to coat the chicken with the spices. Cook for a couple more minutes or until chicken is cooked through. Shut off the heat and allow to cool.

5. Once all of your ingredients are prepped and ready to go, you are ready to assemble your bowls.

6. Starting on one side of your meal prep container, layer cauliflower rice, corn, black beans, chicken and tomatoes. Repeat until you make 4 burrito bowls.

7. *OPTIONAL: combine greek yogurt, chipotle sauce and lime juice. Mix well!

8. Store burrito bowls in the fridge for up to 5 days. Top with yogurt sauce before eating. Enjoy!

Nutrition:

Calories: 517

Carbohydrates: 57g

Protein: 42g

Fat: 17g

Foodie Friday: Slow Cooker Fajita Salsa Chicken

Fri, 24 Apr 2020 18:36:56 GMT

Foodie Friday: Slow Cooker Fajita Salsa Chicken

Happy Foodie Friday everyone! Who is getting tired of boring chicken? Today I have a recipe that will switch things up from your normal chicken cooking routine and give you a crock-pot recipe to try out for the family!

This is the perfect recipe when looking for somethings simple and with minimal ingredients. Slow Cooker Fajita Salsa Chicken is a great meal to make for the family or to also meal prep for the week!

Ingredients:
2 pounds boneless, skinless chicken breast or thighs
1-2 medium yellow onions, thinly sliced
1-2 medium bell peppers, thinly sliced
1 16-oz jar of salsa (any brand you like)
½ teaspoon of salt
Juice of 1 lime

Instructions:
1. Add the chicken, onions, peppers, about 2/3 of the salsa, and salt to a slow cooker and stir to combine
2. Cover and cook on high for 4 hours or low for 6, until the chicken and vegetables are very tender
3. Uncover and remove the chicken to a cutting board. Shred with two forks
4. If there is a lot of liquid in the slow cooker you can drain some of it off or leave it all in, depending on the consistency you want. Add the chicken back, the remaining salsa, and lime juice. Stir everything together and taste. Add additional salt and lime juice if you’d like and ENJOY!

Nutrition:
Protein: 23
Carbohydrates: 8
Fat: 1.5

Monday Tip: The Salty Truth

Wed, 22 Apr 2020 18:40:38 GMT

Monday Tip: The Salty Truth

Happy Monday everyone! Trying to eat clean comes with the perception that is if it is healthy, it must be bland. There are hidden dangers in foods that you may otherwise think are okay but are there to make things taste better. Salt is one of these dangers.

Sodium intake in America is at an all-time high. The average intake is 3,400 mg a day when only 1,500- 2,300 mg is recommended. The appropriate amount of sodium intake can be beneficial by helping regulate blood pressure and volume. Sodium assists muscles and nerves with muscular contraction and transmitting nerve signals. It also accommodates a regular blood pH level, a good health indicator.

Excessive sodium intake contributes to high blood pressure, increasing the risk of heart disease, kidney disease, stroke and congestive heart failure. Your kidneys work to remove extra sodium from your body, but if they can’t effectively get rid of it, blood volume increases causing your heart to work harder, creating additional pressure on the arteries, resulting in high blood pressure.

Too much salt can also cause your body to retain fluids which causes swelling in the feet, ankles, and hands, weight fluctuations and a larger abdomen. Long term fluid retention can be a sign of heart failure, kidney disease, lung disease and arthritis.

The effects of an inordinate amount of sodium can be reversed when proportional. Paying attention and avoiding some of the big-time offenders like processed foods, frozen meals, chips, pizza, canned soups, deli meats, breads and condiments can make a difference in the intake.

Spices and herbs are a healthier way to boost flavor and have amazing health benefits. Research shows common herbs and spices protect against inflammation, cancer, diabetes and heart disease. Cinnamon, chili peppers, turmeric, garlic, oregano, basil, thyme and rosemary were proven to have a significant amount of antioxidants, so much so that even dried herbs still contain a notable amount. Dried herbs and spices have decent shelf lives and can be added to almost anything. Reputable companies offer mixtures of salt free herbs and spices that take your food from bland to bam with a few shakes. Added to super foods, you’re enhancing flavor and health benefits.

Monday Tip: Benefits of Water

Mon, 20 Apr 2020 18:34:01 GMT

Monday Tip: Benefits of Water

April showers bring May flowers because water makes everything better. The human body is made of 60% water, 70% of your brain is water and 90% of your lungs are water, so it’s no wonder that water is such a big deal! Water is so much more than a refreshing drink after a hard workout, and it’s time to get personal about it.

Water is lost when you breathe, sweat and any time you go to the bathroom. In order to maintain balance of your bodily fluids you need to replace what is lost. Your bodily fluids assist in digestion, absorption, circulation, body temperature, saliva creation and the transportation of nutrients.

Muscle fatigue occurs when the balance of fluids and electrolytes aren’t maintained in the cells. Staying hydrated keeps muscles performing appropriately. The American College of Sports Medicine advises you to drink about 17 ounces of fluid two hours before exercising and to drink during regular intervals while exercising to replace what is lost from sweat.

Constipated? That’s because you’re not getting enough water and your colon’s pulling what it needs from your stools. Hydration keeps things flowing in the right direction...out.

Does your urine have a strong color or smell? I bet you can guess why. Ding, ding, ding, not enough water. Water is a huge help to our kidneys. It transports toxins out of the body. If they aren’t getting enough assistance from water, the kidneys trap extra fluid resulting in a stronger odor or color.

It’s been recommended that we drink 8 glasses of water a day, but there are reports that there is no scientific evidence to that claim. However, it’s easy to remember and we have all heard it. Studies are now finding to drink when you’re thirsty, but you should listen to what your body is telling you and showing you. Constant thirst is a sign of hyperglycemia and other diseases, so if you haven’t been diagnosed with kidney disease or diabetes, or if you’re not taking medication that causes this side effect, talk to your doctor.

A few tips to drink in:

Take a bottle of water with you wherever you go. It’s a reminder to drink and you’ll be happy you have it on those hot days.

Drinking a glass of water with every meal aids in digestion and will help fill you up.

Drinking two glasses of water at the beginning of the day helps get your metabolism going and rehydrates you from the night before.

Drinking a glass of water at night helps flush toxins out.

Water is also found in fruits and vegetables, so be sure to get plenty of those to aid in hydration.

Water is so versatile. If you don’t like it plain, you can add lemon, berries, cucumbers, or herbs like mint to give it a refreshing, extra nutrient, filling boost.

Drinking water is an important habit to get into. You can fill yourself with it and know you’re doing your body a favor. And know what’s even better? It’s a cheap habit to have.

Foodie Friday: Cranberry Chicken Salad

Fri, 17 Apr 2020 18:31:08 GMT

Foodie Friday: Cranberry Chicken Salad

Happy Foodie Friday everyone! Today we have a super fresh recipe that has a little sweet twist to it. Meals that are high in protein and natural fiber are the perfect way to compliment your strength training routine to achieve your fat loss goal quickly. This recipe for Cranberry Chicken Salad is a delicious way to eat lean and clean. Serve on large lettuce leaves.

Ingredients: Serves 8

• 4 cups cooked chicken breast, cubed

• 1 fennel bulb, chopped

• 1/4 cup roasted pistachios, chopped

• 1/4 cup dried cranberries

• 1 Tablespoon roasted pepitas

• 3 Tablespoons coconut milk, canned and full fat

• 1 teaspoon dried, ground sage

• 3 Tablespoons fresh parsley, minced

• dash of salt and pepper

• head of Romaine lettuce

Mix all of the ingredients, except the lettuce, in a bowl. Serve by spooning the chicken

salad in large Romaine lettuce leaves.

Nutrition: 1 serving

221 calories

9 fat

10g carbohydrates

4g fiber

23g protein.

Monday Tip: Meal Prep Quinoa

Mon, 13 Apr 2020 18:25:29 GMT

Monday Tip: Meal Prep Quinoa

Happy Monday everyone! Struggling with deciding what to eat right now? Make the week easy and prepare your meals ahead of time. It takes a lot of work out for you throughout the week to be even more productive.

This is a great time to be creative. Choose a variety of versatile items that can be transformed for breakfast, lunch or dinner. Meals with plenty of servings are always a great go-to. Plan your meals before you go to the grocery store, so you get exactly what’s on the menu. Having a plan helps keep you on track and you don’t spend as much money, bonus!

Roasting a chicken at the beginning of the week, with a hearty amount of roasted vegetables and a large batch of quinoa, is a delicious meal in itself, but separately these items and some additional ingredients can be used to make a variety of meals for the week. Here are a few ideas to get you started on your way.

Quinoa is one of those super foods with amazing properties. It’s gluten-free, packed with protein, fiber, iron, calcium, this list goes on and on. It is one of the rare foods to contain all nine essential amino acids and while we use it as a grain, it is actually a seed. Buying quinoa in bulk is not a bad idea. You can use this versatile seed from soups to salads; desserts and breakfast and everything between.

Healthy Peanut Butter Quinoa Bars - These bars are a hearty breakfast bar with plenty of protein and fiber to keep you full. Don’t be afraid to play with the ingredients, like Instead of carob chips, add dried fruit. You could also add nuts for additional crunch. This recipe yields a large amount and makes a deliciously filling breakfast.

• 3 cups cooked quinoa (equal to 1 cup uncooked quinoa)

• 2 & 1/2 cups oats (steel cut or quick cooking)

• 3/4 cup carob chips

• 1/4 cup flaxseed

• 3/4 cup creamy all-natural peanut butter, or any nut butter

• 3/4 cup milk or any milk substitute

• 1/4 cup honey

Cook quinoa according to directions and allow time to cool. Preheat oven to 350 degrees. Mix dry ingredients together, add wet ingredients, put in a 9x13 pan and bake for 25-30 minutes. Cool. Then, add melted peanut butter and more carob chips for a delicious topping. Cut and store in an air tight container.

Mexican Quinoa Bake - This is a plentiful meal that can be used as dinner or a next day’s lunch. Have some roasted chicken on the side to make it a complete meal.

Ingredients

• 1 cup quinoa, uncooked

• ½ bell pepper

• ½ medium white onion

• ½ cup fresh salsa

• 1 can black beans, rinsed

• 1 cup fresh or frozen sweet corn

• ¼ cup shredded sharp cheddar cheese

• 1 handful fresh cilantro

• ¼ cup guacamole or avocado (optional)

Cook the quinoa according to directions. Soften the pepper and onion over medium heat for five minutes. Stir together quinoa, peppers, onions, salsa, black beans and corn. Add to a glass baking dish and sprinkle cheese on top. Bake at 400 degrees for ten minutes or until cheese has melted. Top with avocado and cilantro and serve

Try these options out to help have great food ready to fuel your body for the week!

Foodie Friday: Chocolate Peanut Butter Yogurt Bark

Fri, 10 Apr 2020 18:22:42 GMT

Foodie Friday: Chocolate Peanut Butter Yogurt Bark

Happy Foodie Friday everyone! With warmer temperatures heading our way, there is nothing like a nice cool dessert. I gave this recipe a try Monday night and had to share the greatness that comes with chocolate and peanut butter combined!

This chocolate peanut butter yogurt bark is a super easy dessert than can be stored in the freezer and ready when you are craving somethings nice and sweet!

Ingredients: Serves 6

• ½ cup plain Greek or regular yogurt

• ¼ cup creamy peanut butter, plus some to drizzle on top

• 1-2 tablespoons honey or agave (more or less depending on how sweet you like it)

• 2 tablespoons mini chocolate chips

Instructions:

• Wrap a cutting board in plastic wrap and set aside, or you cans spread on parchment paper

• Combine yogurt, peanut butter, and honey until completely mixed

• Taste for sweetness and adjust if needed

• Spread the yogurt mixture into an even layer, about 4 inches by 6 inches

• Sprinkle with chocolate chips

• If you’d like, you can drizzle a little extra peanut butter on top

• Transfer into the freezer and let chill for 1 hour or until completely frozen

• Break into small pieces and store in an airtight container in the freezer

Nutrition:

Calories: 112

Fat: 7

Carbs: 9

Protein: 5

Technique Tuesday: Epic Leg Finisher

Tue, 07 Apr 2020 18:20:12 GMT

Technique Tuesday: Epic Leg Finisher

Looking to finish your workout off with a bang? Try out this quick and efficient leg finisher!

Alt Rev Lunges x 20

Split Squat Jumps x 20

Air Squats x 20

Squat Jumps x 20

Squat Hold x As Long As Possible

Monday Tip: Health Benefits of Walking

Mon, 06 Apr 2020 18:16:24 GMT

Monday Tip: Health Benefits of Walking

Happy Monday everyone! When thinking of fitness, some people skip over the amazing benefits of walking! It may not give you the strength of weight training or the speed of running, but the power of walking should not be underestimated. It's a great place to start on your fitness journey and an easy way to get your heart pumping.

Believe it or not walking has proper technique to maximize the health benefits.

• Keep your head up, looking forward

• Relax your neck, shoulders and back

• Swing your arms with a slight bend in your elbows or pump your arms

• Tighten your back muscles slightly and straighten your back

• Roll your foot from heel to toe

Regular walking helps you maintain a healthy weight, prevents or manages various conditions, strengthens bones and muscles, improves your mood AND your balance and coordination. A New England Journal of Medicine study established 30 minutes of walking a day lowered the risk of cardiovascular disease by 30% over those that did not walk.

The beautiful thing about walking is you can do it anywhere. Have a dog? Burn some of their energy and yours and take them out for a few blocks or on a pedestrian-friendly trail. Walking even gets your creative juices flowing. So if you're in a rut, take a walk, you'll feel so much better!

Testimonial Thursday: Todd's IPT Experience

Thu, 02 Apr 2020 18:14:20 GMT

Testimonial Thursday: Todd's IPT Experience

Hi my name is Todd and I'm from Fairview, TX and I am an International Business Development Executive.

The best aspect of IPT is that literally EVERY session I have with Josh is unique. He is always changing the routine to meet my goals while challenging me to do more and push myself. I haven't felt or looked this good since my combat deployments with the military. All of my friends, family and colleagues have noticed the results I’ve achieved with IPT.

In 6 months, I’ve lost over 20lbs, I’m down 9% in body fat and increased muscle. Aside from the physical accomplishments of losing weight, my endurance and energy levels have increased dramatically. I’ve had to get my ring resized twice and buy literally all new clothes �� I achieved these results at IPT by working with Josh as my personal trainer and having an IPT nutritionist to help me plan my goals by making conscious healthier choices in my daily life.

I highly recommend working out with Josh or any of the trainers at IPT! The staff at IPT genuinely care about the clients. To maximize the results you’re looking for, listen to the staff and trust their knowledge. Nutrition is the hardest part in changing to a healthier lifestyle, but it is all interlinked. Committing to both the workout and a healthier lifestyle with nutrition will deliver on any goal faster and than you could imagine! IPT will give you amazing and lasting results beyond what a typical gym is able to provide.

Infinity Personal Training: When You Need a Life Changing Experience. Not Just a Trainer.

For more info about Infinity Personal Training, and for a free assessment/consultation go to http://www.personaltrainingallen.com/

Client of the Month: April 2020

Wed, 01 Apr 2020 18:11:28 GMT

Client of the Month: April 2020

��✨The Client of the Month for April is... Ben Booth!!✨��

My name is Ben, and I’ve become a consistent workout-aholic! I train with Mike 4 times a week. I help run a software business based here in Allen that I co-founded over 11 years ago. Since joining IPT, I’ve successfully gained nearly 20lbs while closely maintaining body fat % and my lifts have increased across the board.

One size does not fit all...

“For me, the personalized approach at IPT has kept me committed way longer than anywhere else I’ve tried. I’ve been through it all from working out solo at the gym, various crossfit gyms, to trying several other popular HIIT options. At the end of the day, it’s true that no two bodies are the same and no one-size-fits-all solution can replicate personalized planning and attention.”

The gym is no longer a chore...

“I came in wanting to gain weight, increase strength and feel confident that I wasn’t sabotaging myself with my diet (super important!). Ray’s measured approach to nutrition has also helped educate me to the point that most days I am able to hit specific nutrition targets with ease. IPT in a way has become a second home of mine. I find myself excited and anxious to get to the gym on most days. The results I have achieved there have had a tremendous impact on me not only physically but also mentally.”

Some words of encouragement...

“Remember that physical health is just like every other aspect of your life- there are no shortcuts. Get in for the long run. Commit yourself and stay consistent. If I have learned anything, it’s that nothing happens overnight. What is true is that time will pass regardless… So what are you waiting for? You will not regret the decision to meet this team and let them help you on your fitness journey.”

Ben’s dedication to himself is truly inspirational! We look forward to your many more accomplishments!

Infinity Personal Training: When You Need a Life Changing Experience. Not Just a Trainer.

For more info about Infinity Personal Training, and for a free assessment/consultation go to http://www.personaltrainingallen.com

Technique Tuesday: 1 Band, 3 Great Back Exercises

Tue, 31 Mar 2020 18:08:58 GMT

Technique Tuesday: 1 Band, 3 Great Back Exercises

Short on equipment and want to strengthen your back? Try out these 3 great exercises to work every muscle in your back!

Monday Tip: 3 Strategies for Making Healthy Choices

Mon, 30 Mar 2020 18:06:51 GMT

Monday Tip: 3 Strategies for Making Healthy Choices

Happy Monday everyone! Today I have 3 strategies you should consider when eating for any meal of the day! These 3 tips make choosing a meal when going out, or even making a meal at home extra simple!

#1: Pay attention to the cooking method

The way a meal is cooked determines how many calories, how much added fat, and the number of nutrients that survive. This simple factor will make or break your weight loss goal.

Avoid foods prepared like this:

• Fried and battered

• Processed and packaged

• Doused with cream sauce

• Sauteed

Choose foods that are prepared like this:

• Grilled

• Baked

• Broiled

• Steamed

#2: Your meal should be mostly protein

The bulk of your calories should be coming from a quality source of protein. With the first guideline in mind, these will be high quality, healthfully prepared.

Good choices of protein include:

• Fish

• Chicken

• Turkey

• Egg

• Lean red meat

• Beans

#3: Include lots of fiber

Fiber is a huge part of eating healthy. Fibrous foods will fill you up while delivering vitamins and nutrient in low-calorie packages. Fill at least two thirds of your plate with fibrous vegetables.

Try these forms of fiber:

• Salad

• Seasonal vegetables

• Fruit

• Legumes

Foodie Friday: Breakfast Cookies

Fri, 27 Mar 2020 18:04:03 GMT

Foodie Friday: Breakfast Cookies

Happy Foodie Friday everyone! Today we have a super easy breakfast COOKIE recipe. That’s right everyone cookies for breakfast!! These cookies have zero added sugar—the sweetness comes from the bananas and applesauce. To add some more protein to these, throw in a scoop of vanilla protein into the dough!

Ingredients:

• 3 ripe bananas- mashed

• 1/2 cup unsweetened applesauce

• 2 Tablespoons coconut oil

• 1/3 cup golden raisins

• 1 teaspoon vanilla extract

• 1 teaspoon apple cider vinegar

• 1/3 cup coconut flour

• 1 teaspoon ground cinnamon

• 1 teaspoon baking soda

• 1/4 teaspoon sea salt

• Optional, scoop of vanilla protein powder

• 1/2 cup unsweetened shredded coconut

• 1/4 cup sliced almonds

• 1/4 cup unsweetened, dried berries

Instructions:

• Preheat the oven to 350 degrees F. Line a baking sheet with parchment paper.

• In a food processor, combine the bananas, applesauce, coconut oil, raisins, vanilla extract and vinegar. Pulse until smooth.

• In a medium bowl combine the coconut flour, cinnamon, baking soda, salt, and protein powder. Add to the food processor and pulse until combined. Add the coconut flakes, almonds and dried berries. Pulse briefly until just incorporated.

• Use an ice cream scoop to place the dough 2 inches apart on the prepared baking sheet. Flatten slightly. Bake for 25-35 minutes, until golden and baked through.

• Allow to cool for 5 minutes on the pan, then transfer to a cooling rack. Store in an airtight container in the fridge.

Nutrition:

Calories: 86

Fat: 3g

Carbohydrates: 10g

Protein: 5g

Today I have the perfect green smoothie to try...

Mon, 23 Mar 2020 18:00:57 GMT

Monday Tip: 4 Self-Motivation Tricks

Are you struggling with self-motivations lately? Struggling to get workouts in and stick to your healthy eating habits?

You’re not alone, I promise. Today I have 4 self-motivation tricks to help you put a lock on your goals and get your self-motivation up!

�� Tip #1 Pinpoint your Motivator:

Once you uncover your personal motivator…you’ll find that motivation flows quickly your way. Take a minute to really think about your “why” and uncover what keeps you motivated every single day.

�� Tip #2 Make It Official:

When you write something down it suddenly feels official. Write down your goal and put it somewhere you will see it every morning. When passing by it, visualize yourself accomplishing your goals. This is a powerful tool for maintaining your focus and direction.

�� Tip #3 Be Practical:

Make a game plan. You know what you want, and now you need to map out exactly how you’ll achieve it. It is important to be practical when planning rather than throwing out ideas that you know you won’t stick with. Plan a routine that will fit your schedule and one you’ll be more likely to stick with.

�� Tip #4 Call For Backup:

Get support from your friends, family, and co-workers. Tell everyone about your goals and you’ll be surprised about how supportive most people will be. By being open about your goals you’ll likely be an encouragement to others to make healthy changes in their own lives!

Try out these tips to help lock down your goals and get the motivation to achieve them!

Foodie Friday: Green Smoothie

Fri, 20 Mar 2020 17:58:04 GMT

Foodie Friday: Green Smoothie

Happy Foodie Friday everyone! Hope you are all staying on top of your goals this week and doing what you can to keep moving. Today I have the perfect green smoothie to try out that also incorporates some immune boosting foods.

Ingredients:

1 cup of chopped spinach and kale

1 ½ cups of almond milk

1 ½ cups of frozen mango, pineapple and kiwi chunks

½ teaspoon freshly grated ginger

½ lemon, juiced

Instructions:

1. Add the spinach and kale into the blender with the almond milk and blend well.

2. Add the frozen fruit, ginger and lemon and blend until smooth. If the smoothie is too thick, add more almond milk 1 tablespoon at a time.

Nutrition:

Calories: 112

Fat: 3g

Carbohydrates: 22

Protein: 3

Monday Tip: Living Healthy LONG TERM

Mon, 16 Mar 2020 17:54:40 GMT

Monday Tip: Living Healthy LONG TERM

Happy Monday everyone! Hate falling back into bad habits? Today I have some tips for maintaining your progress and living a healthy lifestyle LONG TERM!

#1 Keep Moving: Get your workouts in, and also get active outside of the gym! Take the stairs, go for long walks, and participate in activities that require you to move more.

#2 Be a Smart Eater: We can’t fall back into our bad eating habits and expect to keep making progress in the gym. Be smart, eat a variety of fruits and vegetables and be cautious of what you are putting in your body.

#3 Turn off the TV: The average person watched TV for 35 hours a week. Imagine if we turned off the TV and used all that time to be active and moving? Turn the tv off and get off the couch.

#4 Eat for the Right Reason: Emotional eating can have negative effects on your progress. It is super important that you view food as FUEL and use it give our bodies energy to do more activities!

#5 Forget All-Or-Nothing: No one is perfect. There are going to be good and bad days but keep on going. Don’t let small slip-ups get you out of your routine. Simply get back to your healthy lifestyle rather than letting yourself backslide into old habits.

With these tips you are giving yourself the best shot at maintaining the progress you have already made in the gym and living a healthy lifestyle long term!

Foodie Friday: Chicken Stir Fry

Fri, 13 Mar 2020 17:51:11 GMT

Foodie Friday: Chicken Stir Fry

Happy Foodie Friday everyone! Today we have a quick recipe for a delicious Chicken Stir Fry. Super easy to follow and is a great option to meal-prep for the week!

��Ingredients

• 1 teaspoon olive oil

• 1 teaspoon chopped garlic

• 1 cup asparagus, cut into 2 inch segments

• 1 (16 oz) package pre-chopped stir fry vegetables

• 1 (10 oz) package shredded cabbage

• 1 cup chopped pineapple

• 1 cup chopped cooked chicken breast

• 1/4 cup teriyaki sauce

Yields 6 servings

�� Instructions

1. Heat the olive oil in a large skillet or wok. Add the garlic. When the garlic is browned add the asparagus. Stir fry for 5 minutes or until the asparagus turns bright green.

2. Add the chopped stir fry vegetables, cabbage, and pineapple. Stir fry for 5 minutes or until the vegetables are tender.

3. Add the cooked chicken pieces and mix in the teriyaki sauce. Stir fry for another minute, until the sauce is evenly distributed.

�� Nutrition - 1 serving equals:117 calories, 2g fat , 16g carbohydrate, 4g fiber, 11g protein

Monday Tip: The Effects of Alcohol

Mon, 09 Mar 2020 17:44:18 GMT

Monday Tip: The Effects of Alcohol

Happy Monday Everyone! �� As the many occasions that come with the opportunity to indulge a little, it's good to be reminded how things actually affect us. So today we will discuss The Effects of Alcohol ��

This month isn't only known for longer days! St. Patrick's Day is celebrated on the 17th and according to the Chicago Tribune, it's the biggest drinking holiday of the year. And, like everything else we put in our bodies, we should be aware of its impact on our health: the good, the bad and the ugly.

Yes, there are potential benefits to consuming a moderate amount of alcohol a day, but moderate means 1 drink per day for women and 2 per day for men and the research is ongoing. A study by the School of Public Health at Harvard University found a moderate amount of alcohol raised levels of the good cholesterol, HDL, which protects against heart disease. It has also been associated with preventing small blood clots that can cause a heart attack or stroke and they found it produced a stronger sensitivity to insulin which can protect against diabetes. Another study by the Catholic University of Campbasso reported a small amount during dinner can decrease the risk of death by 18 percent.

��That's the good news. The bad news? �� When an excessive amount of alcohol gets into the bloodstream, it can negatively impact everything in your body.

�� The Excretory System - Excessive drinking can cause hypoglycemia, pancreatitis, and liver disease.

�� The Digestive System - alcohol abuse can lead to tooth decay and gum disease, and can cause ulcers in the esophagus, acid reflux and heartburn.

�� The Central Nervous System - alcohol use gets to the brain and causes slurred speech and balance issues, memory loss and long term use can actually shrink the frontal lobes of the brain.

�� Circulatory System - One drink affects the heart, but heavy drinking can cause cardiomyopathy, arrhythmia, high blood pressure, heart attack and even stroke. It's important to note women are more at risk than men for these issues.

��Skeletal and Muscle System - Alcohol abuse makes it harder to grow new bone and increases your chances of osteoporosis while muscles become vulnerable to weakness, cramps and even atrophy.

�� Immune System - Heavy drinking lowers your immune system and heavy drinkers are more susceptible to pneumonia and tuberculosis.

�� Alcohol can even affect your sexual and reproductive health. It can cause erectile dysfunction and infertility in men and in women, heavy drinking can stop menstruation, cause infertility and increase their chances of miscarriage, premature delivery, and still birth.

As if that list wasn't bad enough there is an extremely ugly side to alcohol abuse. Addiction, dementia, cirrhosis, cancer, diabetes, and preventable deaths due to drinking and driving or alcohol poisoning.

⚠️This is not a PSA to quit drinking, but a reminder that everything you put in your body has an effect, good or bad, and the more you know the more informed your choices are.

https://www.niaaa.nih.gov/…/ov…/alcohol-facts-and-statistics

http://www.medicaldaily.com/7-health-benefits-drinking-alco…

Foodie Friday: BBQ Meatballs

Fri, 06 Mar 2020 18:41:25 GMT

Foodie Friday: BBQ Meatballs

Happy Foodie Friday! This Friday's dish could make a great snack or an appetizer for gatherings!

BBQ Meatballs!

Here's a wonderful protein-packed snack recipe. The addition of homemade BBQ sauce takes these meatballs from regular to extraordinary. Enjoy as a power snack or throw a couple on a pile of greens for a light meal. Makes: 18

Here's what you need...

• 2 beaten eggs

• 1/2 cup blanched almond flour

• 1/4 cup flax meal

• 1/2 cup onion, finely minced

• 2 Tablespoons coconut milk, canned, full fat

• 1 teaspoon Dijon mustard

• 1/4 teaspoon black pepper

• 12 oz ground cooked ham

• 12 oz ground raw pork

• 1/3 cup coconut crystals

• 2/3 cup organic, no-sugar-added ketchup

• 3 Tablespoons apple cider vinegar

• 2 teaspoons Dijon mustard

*Directions*:‍

1. In a large bowl combine eggs, almond flour, flax meal, onion, coconut milk, Dijon, and pepper. Add ground ham and ground pork; mix well. Shape into 18 balls, using about 1/4 cup mixture for each ball. Place ham balls in a lightly greased 2-quart rectangular baking dish.

2. In a bowl combine coconut crystals, ketchup, vinegar, and Dijon. Stir until the coconut crystals dissolve. Pour a spoonful over each ham ball.

3. Bake, uncovered, in a 350 degree F oven about 35 minutes or until done. Transfer ham balls to a serving platter and enjoy!

Nutritional Analysis: One meatball equals: 122 calories

Monday Tip: Food is Our Medicine

Mon, 02 Mar 2020 18:38:53 GMT

Monday Tip: Food is Our Medicine

Happy Monday! Its Nutrition Month which means we have a bunch of great information ahead of us that you may find very valuable ��

�� March is national nutrition month sponsored by the Academy of Nutrition and Dietetics. As we're beginning to realize more and more on our journey, nutrition is a huge part of a healthy lifestyle. The majority of health issues today stem from the food we eat. The cliché, “we are what we eat”, is true.

✳ Food is our medicine! ��

Instead of thinking about what we shouldn't eat, we should think about what we should eat and why. ��

If you don't know already, there are a group of foods that should wear a cape and have superhero powers because of all the potential they have for our bodies.

Super foods are packed with vitamins, minerals and disease-fighting nutrients. The next time you're at the grocery store, pick some up and start feeling the effects. Here are a few to consider and why they are so super!

�� Apples - Have high cholesterol or high blood pressure? An apple a day really will keep the doctor away. These delicious super foods have the soluble fiber, pectin, which has not only been shown to lower cholesterol and blood pressure, but decrease the risks of colon and breast cancers and can even reduce symptoms of diabetes.

�� Beets - These root vegetables are packed with antioxidants, fiber and vitamin C from their tops to their bottoms. They have been found to protect against cancer, heart disease and help with inflammation.

Cranberries - They pack a huge health punch in a tiny form. Outside of its power to protect against urinary tract infections and ulcers, they also contain a surplus of the phytonutrients that offer antioxidant, anti-inflammatory and anti-cancer benefits and have researchers taking a closer look at this amazing berry and what it has to offer, especially the fights against colon, breast, lung and prostate cancers. It's also a great source of vitamins C, E and K, fiber, manganese and copper.

�� Pumpkins - They're not just for pie. This versatile squash is full of fiber and packed with beta-carotene, which turns to Vitamin A in the body, and can reduce the risk of lung cancer. The combination of Vitamin A and potassium can prevent high blood pressure.

�� Spinach - Popeye knew what was up. This leafy green isn't just good for the muscles, it's good for the brain. Researchers have found spinach reduces the deterioration of brain function as we age. It also helps prevent against cardiovascular disease and a variety of cancers including ovarian, breast and colon.

�� Turkey - Nothing like a nice long nap after a turkey dinner, but turkey actually contains high amounts of niacin and Vitamin B6, key factors in energy production and regulating blood sugar. A 4-ounce portion also contains the trace mineral, selenium, that aids your immune system and gives antioxidant protection.

Sounds like a great Thanksgiving dinner, but don't wait until then to splurge. These and other super foods are best when ingested regularly.

http://www.health.com/health/gallery/0,,20662664,00.html

Client of the Month: March 2020

Sun, 01 Mar 2020 18:04:20 GMT

Client of the Month: March 2020

��✨The Client of the Month for March is... Todd Alexander!!✨��

Todd has been with IPT since April of 2019. Since then, he has lost nearly 18 lbs of body fat! His Trainer, Josh, praises him for making fitness fit seamlessly into his hectic life. Todd’s consistency has led to him having to resize his ring twice and buy a whole new wardrobe - not a bad problem to have!

Todd’s biggest accomplishments…

“Aside from the physical accomplishments of losing weight, my endurance and energy levels have increased dramatically. I’m running longer and faster without tiring and my sessions with Josh have become more strenuous as my form continues to improve. I’ve lost over 4% body fat in 3 months.”

IPT is more than a gym...

“The staff at IPT genuinely care about the clients. Josh and the rest of the IPT staff care as much about my life outside of IPT as much as he cares about helping me achieve my goals and better myself physically. IPT is comprehensive and places as much focus on all around health with the physical training, nutrition and community. A gym just focuses on the physical workout.”

Todd’s advice is...

“We’ve all made the first step towards our goals by walking through the door at IPT. To maximize the results you’re looking for, listen to the staff and trust their knowledge. Nutrition is the hardest part in changing to a healthier lifestyle, but it is all interlinked. Committing to both the workout and a healthier lifestyle with nutrition will deliver on any goal faster and than you could imagine!”

We are proud to be on this journey with you. Only you can stop you. Keep up the excellent work!

Infinity Personal Training: When You Need a Life Changing Experience. Not Just a Trainer.

For more info about Infinity Personal Training, and for a free assessment/consultation go to http://www.personaltrainingallen.com/

3 Quick and Easy Ways to Shift Your Energy

Fri, 28 Feb 2020 18:01:59 GMT

3 Quick and Easy Ways to Shift Your Energy

Do you constantly find yourself down in the dumps at work or at home? You may feel like you're "in a funk" or maybe this just isn't your day. Sometimes these negative feelings can sneak up on us out of no where and you get a sinking feeling Often it is during times you are being challenged and it is very difficult to stay centered and positive. When the things that we thought would be the same forever begin to crumble it is common to experience self doubt and even confusion.

However, wouldn't it be great if you could just snap your fingers and you could switch to being positive and full of energy? Well good news, there are many techniques that can help you switch your mood and be more productive during your day!

Here are 3 simple ways to help you get out of your funk and change your vibe!

1. Change Your Environment

One of the easiest things you can do to transform your energy is to make changes to your environment! Be aware of the content you consume! If you notice that after you watch the news you are upset or worried, stop watching the news.

If work leaves you feeling crappy at the end of each day, make a change to your environment where you can... such as your commute home. If you drive, buy a hilarious comedian's CD or a fun and lighthearted audio book, even if you're drive is only 10 minutes. Buy yourself some super comfy driving slippers (fuzzy, of course), keep a healthy after work treat in the glove box and maybe get some new colorful seat covers.

Even something as simple as changing the wallpaper on your computer or smartphone can immediately alter your energy. We're creatures of habit, which means we quickly become accustomed to certain things in our space. Without realizing it, we also attach memories to, and trap energy within, colors, smells, images, sounds, lightness and darkness in our environment.

By changing something as simple as your comforter or desktop background, you create a disconnect that allows your brain to start rewiring your emotions and dissipate the negative energy associated.

2. Get Moving!

One of the fastest ways to change your mental state is to get up and get moving. When you’re feeling stressed out or overwhelmed, instead of plowing through all that you have to do, take a break and go for a light jog, a brisk walk or do some yoga. Pick your activity of choice and just do it. Try out this quick and easy desk mobility drill to take a breathe from the daily grind.

3. Just Breathe

A lot of the times we get into the daily grind at work or we get invested in a project and we tend to restrict our breath and get into a more sympathetic state or a "fight or flight" state. So just taking time for like 5 breaths can go a long way! Take some slow, deep breaths, all the way into the lower third of your lungs. This kind of breathing is one of the fastest and most effective ways to shift your energy and clear unpleasant feelings out of your physical body and energy field. It's especially good for calming anxiety and fear

Bonus: List 5 Things You Are Grateful

Name 5 things you are grateful for. We tend to make things worse in our heads than they actually are in reality. By simply just listing things we are grateful for can center ourselves and shift our thinking to a more positive and rational state.

All in all, just being aware of your mood is a huge step to changing it! Try and figure out what got you in the mood and then apply one of these easy techniques! If you're struggling with shifting your energy or maybe you feel stuck with your fitness and nutrition, and looking for a customized online or in person program tailored to your specific goals click here to schedule a free session or 20 min call.

Foodie Friday: Low-Carb Rotisserie Chicken Salad

Fri, 28 Feb 2020 17:56:33 GMT

Foodie Friday: Low-Carb Rotisserie Chicken Salad

Happy Foodie Friday! This is a delicious recipe you can whip up pretty quick for a protein packed lunch or snack!

Low-Carb Rotisserie Chicken Salad

�� Ingredients

◾️1 lb chicken breast

◾️ 1 avocado

◾️ 3 tbsp plain yogurt

◾️ 1 stalk celery

◾️ ½ bell pepper

◾️ ⅓ cup red onion

◾️ 1 lime

◾️1 tsp onion powder

◾️1 tsp garlic powder

◾️ Sea salt

◾️ Pepper

�� Directions

1️⃣ Mix together the avocado and yogurt first in a large bowl.

2️⃣ Fold or mix in the rest of the ingredients until thick and chunky.

3️⃣ Enjoy on a bed of mixed greens or with whole wheat bread or pita with lettuce and tomato.

�� Nutrition

Approx macros for 1 of 4 hearty servings: Calories 231, Carbs 5g, Fat 10g, Protein 29g, Sugar 1g, Fiber 4g

Infinity Personal Training: When You Need a Life Changing Experience. Not Just a Trainer.

Monday Tip: Clean Eating

Mon, 24 Feb 2020 17:53:41 GMT

Monday Tip: Clean Eating

Happy Monday! I know a lot of times it can get confusing and overwhelming as to what to eat. But today we break it down and simplify it so you know exactly what to eat to reach your goals!

Our bodies need fuel in the form of 1️⃣ protein, 2️⃣ carbohydrates and 3️⃣ good fats in order to perform properly. Much like a vehicle, the cleaner the fuel, the better our performance. Balancing clean eating with important nutrients is an essential part of a training program.

✳Clean eating is simply enjoying real food!

When you surround yourself with real food, you're more likely to receive the vital nutrients and less likely to have to count calories. Clean eating and obtaining those nutrients is critical to maximizing your fitness results.

◾️ When you eat whole grains, vegetables, fruits and beans you get a healthy dose of carbohydrates to fuel your muscles. As I write this I'm using carbohydrates. My body is breaking down carbs into sugars and storing them in my liver and muscles. However, if you eat too many carbs your body runs out of storage room and the excess becomes fat in your body.

◾️ Protein is known as the building block of life. Protein helps repair cells and create new ones. Meat, seafood or plant-based proteins such as tofu or tempeh, provide a complete protein that builds muscle. Muscles help your body absorb glucose from your blood which helps protect you against diabetes.

◾️ Fat sounds like a bad word in a healthy lifestyle, but your body needs fat to help absorb the fat soluble vitamins, like Vitamins A, D, E and K. Fat also serves as an insulator and keeps your body warm. Trans-fats are the kind of fats that should be avoided. You should look for your healthy fats in avocados, nuts, wild-caught sustainable fish, olive and coconut oils and free-range animal products like butter, cheese and yogurt.

✳Changing your relationship with food gives you control over what you put in your body and simply eating more real foods helps maximize performance while keeping cancer, diabetes and heart disease at bay. It's a win-win.

Source

http://blog.myfitnesspal.com/the-beginners-guide-to-clean-…/

http://www.active.com/…/…/food-is-fuel-how-to-look-at-eating

Foodie Friday: Heart Healthy Salmon Burgers

Fri, 21 Feb 2020 17:49:49 GMT

Foodie Friday: Heart Healthy Salmon Burgers

Happy Foodie Friday! For this Heart Healthy Month we have some Quick & Easy Heart Healthy Salmon Burgers❣

Ingredients

◾️ ¾ lb wild salmon fillet

◾️ 5 tbsp wheat breadcrumbs

◾️ 1 tbsp garlic paste

◾️ ½ tbsp smoked paprika

◾️ ½ lemon

◾️ 1 jalapeño

◾️ ¼ cup green onion

◾️ 1 pinch sea salt

◾️ 1 pinch pepper

◾️ Coconut oil spray

◾️ Fresh cilantro (coriander)

◾️ 1 sprouted or wholewheat burger bun

◾️ 1 oz goat cheese

◾️ 1 tbsp dijon mustard

◾️ Red onion

◾️ Lettuce

◾️ Tomato

Serves 3

Steps

1️⃣ Chop up raw salmon into chunks and ensure that the bones have been removed. While canned salmon can be used for this recipe, it is highly recommended that you use raw salmon. When blended raw salmon turns into a “sticky paste,” like minced meat, which makes it much easier to bind together and form patties. If canned salmon is used, you will need to ensure it is completely drained and add more breadcrumbs and at least 1 egg to help with binding.

2️⃣ To a blender, add salmon, breadcrumbs, garlic, paprika and lemon juice. Slowly pulse blend until it creates a thick, sticky paste.

3️⃣ Dump the contents into a bowl and add green onions and jalapenos. Mix together using your hands and form about three large patties.

4️⃣ Place the patties in the freezer for about 20 minutes so they can become firm.

5️⃣ Spray a nonstick skillet with coconut oil and set it on medium heat.

6️⃣ Add the patties and cook on each side for about 3 to 4 minutes, until the outer coating is brown and the edges are crispy.

7️⃣ Enjoy these patties with a fresh salad or you can assemble a burger. If you are taking burgers for lunch, do not pre-assemble the burger. Keep the ingredients separate so that the burger is not soggy and so that you can re-heat the salmon patty.

Nutrition

Approx macros for 1 of 3 patties: Calories 209, Carbs 8g, Fat 7g, Protein 24g, Sugar 2g, Fiber 1g

Monday Tip: Heart Health

Mon, 17 Feb 2020 17:47:08 GMT

Monday Tip: Heart Health

Happy Monday Everyone! Today we are coming straight from the HEART❤ and sharing some lovely tips on how we can keep that heart in great shape!

Heart Health

Choosing a healthy lifestyle dramatically lowers your risk of heart disease, the leading cause of death in both men and women. It's a sobering reality that half of Americans have at least one of the leading risk factors for heart disease; high cholesterol, high blood pressure, or are smokers. That's why continuing healthy habits could be life-altering. Celebrate this “heart health” month and adapt more heart-healthy habits, if you haven't already.

According to the American Heart Association, there are 4️⃣ heart healthy behaviors and 3️⃣ heart-this healthy factors for optimal heart health.

�� Heart-Healthy Behaviors:

◾️ Nonsmoking

◾️ BMI lower than 25 (check your BMI)

◾️ Adequate physical activity as recommended by leading organizations

◾️ Healthy, balanced diet

�� Heart Healthy Factors:

◽️ Cholesterol below 200 mg/dl

◽️ Blood pressure below 120/80

◽️ Fasting blood sugar below 100

❓ Do you know your heart-healthy numbers? If you haven't had your physical this year, make sure when you do, you pay attention to the numbers.

�� The National Cholesterol Education Program recommends you check your cholesterol every 5 years. Cholesterol is a waxy, fat like substance that your body needs, but too much can build up on the artery walls and lead to heart disease, or if there is too much in the blood, it can lead to a stroke. Cholesterol tests provide numbers for four different lipids: total cholesterol below 200 ml/dl; LDL low-density lipids (bad cholesterol) less than 100mg/dl; HDl high density lipids (good cholesterol) 60mg/dl or higher; and triglycerides, another form of fat in the blood less than 150mg/dl.

Doctors recommend getting your blood pressure checked every two years if it's normal. If it's high or borderline, it should be checked regularly, especially if you are on medication. Your blood pressure consists of the systolic over diastolic blood pressure. Systolic is the force of blood being pushed through your arteries that creates pressure on the blood vessels. Diastolic is pressure when the heart fills with blood and gets oxygen while the heart rests between beats.

❣Another important part of your yearly physical includes blood tests. Fasting blood sugar tests the amount of glucose in your blood. Elevated levels of glucose are an indication of diabetes. The normal level is less than 100mg/dl, between 115-125 is pre-diabetes, and higher than 126 on two samples is diabetes.

�� Although alarming, the good news is if your tests results come back high, the numbers are reversible through a healthy lifestyle.

Foodie Friday: Thai Peanut Pomegranate Chicken

Mon, 17 Feb 2020 17:39:51 GMT

Foodie Friday: Thai Peanut Pomegranate Chicken

Happy Valentine's Day Everyone! Make sure you reach out to someone today and let them know they are loved!

Thai Peanut Pomegranate Chicken is baked in a rich and delicious peanut pomegranate sauce flavored lightly with Thai spices. Serve the chicken with tasty coconut rice or low-carb cauliflower rice and spoon the creamy sauce over top. It’s a healthy dinner recipe everyone will love!

��INGREDIENTS

- 1/2 cup natural peanut butter

- 1/4 cup pomegranate molasses (see notes)

- 2 tablespoons soy sauce (gluten-free soy sauce, if needed)

- 1 tablespoon each: Thai red curry paste and honey

- 2 garlic cloves, minced

- 1 – 1-inch piece of ginger, peeled and minced

- 2 lbs. boneless, skinless chicken thighs

- 1 cup jasmine rice

- 1 cup coconut milk

- 3/4 cup water

- 1 cup pomegranate arils

- Optional toppings: pomegranate arils, shredded coconut, chopped peanuts, cilantro

�� INSTRUCTIONS

In a medium sized bowl, whisk the peanut butter, pomegranate molasses, soy sauce, Thai red curry paste, honey, ginger, and garlic with 1/4 cup hot water. Set aside half of the sauce. Place the chicken and the other half of the sauce in a resealable plastic bag. Seal the bag and squish it around a little so that all the chicken is coated in the marinade. Place the chicken in your fridge for 30 minutes.

Preheat your oven to 425 degrees. Transfer the chicken and all the marinade to a baking dish and bake for 25 minutes. After 25 minutes, spoon the reserved peanut sauce over the chicken and bake for 10 more minutes.

While the chicken is baking, prepare the coconut rice. Place the jasmine rice, coconut milk, and water into a small pot and bring to a boil. Reduce the heat to the lowest setting, cover, and cook for 15 minutes. Remove the pot from the heat and set aside for 10 minutes. After 10 minutes, stir the rice to mix in the coconut then add the pomegranate arils and stir through.

Serve the chicken with the coconut rice and any or all of the optional toppings.

Why Your Feelings are Keeping You From Your Goals

Fri, 14 Feb 2020 17:44:00 GMT

Why Your Feelings are Keeping You From Your Goals

Do you trust your brain or your gut? The answer may be a little more complicated than we think. Everyone, including myself has gotten spoiled in today's age. We don't want to do anything that doesn't feel good. I almost didn't write this blog because I was tired and I just wasn't feeling it. We have all heard the conventional wisdom that we should listen to our feelings. When we feel something, especially an intense feeling, then it deserves to be seen as truth. Right? Not so fast. It turns out that it may not be so beneficial to stick with this train of thought. So, should we let our feelings control our behavior?

Emotions are essential for survival. They tell us what we want, feel, and need. They tell us what to avoid and what to seek. Beyond all of that, our emotions are the bond that connects us to others and keeps these connections strong. In turn, Just as our thoughts can dictate our emotions, our emotions can also dictate our behavior. We need to be careful though, because, our emotions can be wrong. Our feelings that come from our subconscious often betrays us. We see things the way we want to see them or our values and principles tell us to see them. Often times, we know what the right thing to do is, but we continuously find ourselves not doing it. Why is that? Well, lots of emotional responses are wrong. Emotions insist their will on us, they have their own roots in our personal history. We have been wired since the dawn of man to seek pleasure and avoid pain. So don't beat yourself up. We are hard wired this way. There is good news! You don't need to be a slave to your emotions or feelings. These feelings can be unmasked and released once we take responsibility for our own actions.

So how do we do the right thing despite how we are feeling? Enter, self reflection/ self awareness.

Being self aware of the emotions you are experiencing and respecting he emotions as a valuable signal that something important is happening. However, you do not need to give these emotions power. After you have identified the emotions you are having, do not respond or act immediately. Try and understand why you are experiencing them. DISCLAIMER: This part takes some guts and some honesty with yourself. You can easily come up with excuses and lie to yourself and keep following the path you have been going down or, you can decide if the emotion is keeping you from doing the right thing to get you to your goal. A lot of the time people will break away from a diet or miss a workout because they just aren't feeling it. A lot of the time if you can just take a step back, analyze the situation and understand why you don't want to do something you can step back and make the right choice!

Monday Tip: Show Yourself Some Love

Mon, 10 Feb 2020 17:35:31 GMT

Monday Tip: Show Yourself Some Love

��Valentine’s Day is only around the corner (hint hint fellas:))❣

Modern Valentine's Day, while originated to honor a saint, has become a commercialized grand gesture of love. Americans spend more and more each year to display their affections; cards, decadent dinners, bottles of champagne, chocolates and candy. But, you can make this another day to show how much you love yourself and your new choices.

Valentine's Day can be spent smiling when you treat yourself or your significant other on these day dates.

If you're fortunate to live in a mountain area make a day of it and go skiing. Skiing is a great way to burn calories and you can enjoy each other's company or the beautiful scenery on the gondola ride up, snuggle up by the fire and relax.

Ice skating is a fun, aerobic exercise, that helps with balance and improves mental health. Take the date inside and get your heart pumping and your arms burning at an indoor rock climbing gym.

Nice weather? Enjoy an intense or low impact bike ride and explore the city you live in. After all of your hard work take a break and relax with a massage. You can reduce stress, pain and muscle tension.

Wind your adventurous day down and jazz up dinner or prepare a romantic meal with these decadent recipe ideas ��

�� Soup and Salad

Raspberry Golden Beet KaleSalad

http://www.vitamin-sunshine.com/raspberry-golden-beet-kale…/

Roasted Vegetables with Balsamic Glaze

http://omnivorescookbook.com/…/roasted-vegetables-with-bals…

Laksa

https://simplyfreshdinners.com/…/laksa-coconut-curry-soup-s…

�� Entrees

Apple Sage Chicken Meatloaf with Mashed Cauliflower

http://www.vitamin-sunshine.com/apple-sage-chicken-meatloa…/

Mediterranean Salmon

https://simplyfreshdinners.com/…/…/mediterranean-salmon.html

Steak with Roasted Brussels Sprouts

http://omnivorescookbook.com/perfect-steak-and-roasted-bru…/

�� Dessert - enjoy a sweet treat with your sweetheart with less guilt

Chocolate Covered Fruit Box

http://makingniceinthemidwest.com/…/chocolate-covered-frui…/

Pear Cookie Crisps

http://healthynibblesandbits.com/pear-cookie-crisps/

Foodie Friday: Baked Protein Oats for Clean Eating Mornings

Fri, 07 Feb 2020 17:32:10 GMT

Foodie Friday: Baked Protein Oats for Clean Eating Mornings

Happy Friday! These bars are GREAT for breakfast, but also an EXCELLENT post-workout meal!

Baked Protein Oats for Clean Eating Mornings...

Ingredients

2 cups rolled oats

4 large eggs

1/4 cup vanilla protein powder

1/4 cup raw honey, or pure maple syrup

2 cups unsweetened almond or coconut milk

1 tsp vanilla extract

1 tsp fresh lemon zest

1/4 cup chopped nuts

1 large banana, sliced

1 cup mixed fresh or frozen berries

coconut oil for greasing pan

Instructions

Preheat your oven to 350 degrees f. and grease a 9x13 baking dish with coconut oil.

In large mixing bowl, whisk eggs, protein powder, honey, vanilla, zest and milk, until frothy.

Add in your oats and stir well until evenly combined.

If time allows, let mixture sit for 30 minutes to soak up the oats.

Next, fold in chopped nuts, sliced bananas, and berries.

Transfer the oat mixture to the prepared baking pan.

Bake at 350 degrees f. for 30-35 minutes or until the top and edges are golden brown and the center is set.

Once the oats are nice golden brown, remove from the oven and let cool a bit.

Cut into 6 even squares or bars.

You can easily store these squares between the layers of wax paper in an airtight container, refrigerated for up to one week. They reheat well! Enjoy!

Monday Tip: Real change must happen within you

Mon, 03 Feb 2020 17:25:55 GMT

Monday Tip: Real change must happen within you

Groundhog Day! According to groundhog Phil, we’ll have an early spring!

Have you seen the movie Groundhog Day? If you haven't you're missing out on a Bill Murray classic. Bill Murray plays a weatherman who relives the same day over and over until he realizes the only change possible must happen within himself before he can move on. It's hilarious, but also poignant.

Real change must happen within you��

You've made it to the second month of your new year and hopefully you're beginning to take notice of some real changes, but if you feel like you're reliving the same routine over and over don't be afraid to change it up. You have the power!

If you're getting bored with your old cardio routine, add a little spice, try a new class. Do you love to dance, but afraid to look silly, try a Zumba video��. It's a great way to keep moving. Have a lot of pent up aggression? Punch it out by boxing with T.

We offer a variety of classes to work with your busy schedule. Times and dates vary, so make sure you check out the latest schedule. If you need a recommendation for what best suits your goals, ask a trainer. They'll be able to point you in the right direction.��

Client of the Month: February 2020

Sat, 01 Feb 2020 17:22:59 GMT

Client of the Month: February 2020

��✨The Client of the Month for February is... Ben Stathatos!!✨��

Ben is a resident of Allen, TX has been with IPT since August of 2019. He was very active in high school but admits he didn’t have the best eating habits. No longer a teenager, Ben’s joints and lower back began hurting from normal daily activities. That’s when he knew he needed help getting the weight off. Since joining IPT, his joints no longer hurt from walking or standing. He has noticed higher stamina, and generally feels much better. He has also lost over 63 lbs of body fat and 76 lbs overall!

Making success a priority...

“I work out 1x a week with Tonosha, and I am working out 5 days a week on my own. I am eating much cleaner, and small setbacks no longer become bad habits. I really like the custom workout plans, how they are accommodating and adjust the workouts for any pain I may have. They are always flexible with my workout times, which is really helpful considering my work schedule is constantly changing.”

Take it day by day...

“My best advice to anyone wanting to start their fitness journey is to make small changes in your nutrition and fitness, then build on those small changes, and don't let small setbacks destroy your progress.”

We are so proud of your determination and commitment to yourself! We look forward to your future success!

Infinity Personal Training: When You Need a Life Changing Experience. Not Just a Trainer.

For more info about Infinity Personal Training, and for a free assessment/consultation go to http://www.personaltrainingallen.com/

Foodie Friday: Stay on Track This Super Bowl Sunday

Fri, 31 Jan 2020 17:19:53 GMT

Foodie Friday: Stay on Track This Super Bowl Sunday

Happy Friday Everyone! As we know, we have the super bowl this weekend so today we have tips and recipes so you can keep those New Year Goals in mind and continue winning the Super Bowl! ��

�� If you're attending a free-for-all party, there are a few ways to manage your way through. Afraid you're going to overindulge? Eat beforehand. Fill yourself up on the things you know will keep you full throughout the party.

�� Avoid alcohol, I know, the sheer horror, but you're working on yourself‼ and unfortunately one drink can affect your metabolism and add unwanted sugar and calories, not to mention usually leads to another drink.Get in a nice, hard workout in before you go. It will boost your metabolism and prepare for the caloric intake. Bring your own snacks. This is where instant gratification comes in handy. You can find a multitude of alternate snacks online to suit your urges.

✳Here are a few ideas

White Bean Dip: A great alternative to hummus with a silkier texture and great accompaniment to your crudites.

http://www.foodnetwork.com/…/ell…/white-bean-dip-recipe.html

Chipotle Chicken Sweet Potato Skins: A sweet and savory dish full of fiber

http://www.halfbakedharvest.com/healthy-chipotle-chicken-s…/

Ginger and Garlic Shrimp Packed with protein, full of flavor and a high concentration of the antioxidant astaxanthin, known to reduce inflammation http://www.foodandwine.com/…/ginger-garlic-shrimp-tangy-tom…

No Bake Brownies: A gluten free dessert with cocoa which can lower blood pressure, an added bonus when it's a close game!

http://minimalistbaker.com/no-bake-vegan-brownies-with-cho…/

Resource: http://greatist.com/health/super-bowl-recipes-snacks

How to Make Meditation a Daily Habit

Fri, 31 Jan 2020 17:17:02 GMT

How to Make Meditation a Daily Habit

Meditation has been proven to have tons of benefits on the mind and body. Meditation can help with anxiety, emotional well being, improved focus and better sleep. It's no secret some of the most successful people in every field meditate. I too, also recommend it to all of my clients! This is where the excuses start flowing. An unpredictable schedule, events, deadlines, lack of time, I've heard it all. However, I am here to tell you that everyone, yes everyone, no matter how busy their schedule is or how experienced they are with meditation can reap the many benefits of meditation!

Here are the top 4 keys to making meditation a daily habit!

1. Start Small

Starting with 3 minutes is a good place to start. Then, when you get comfortable with that, bump to 5 then 10. Don't worry about what to think about just focus on counting deep breaths in and out. When your mind wanders off, start back at 1.

2. Use an App/Tool

Using an app or a tech tool makes meditating super easy and is a great place to start. It helps keep you consistent in tracking your progress as well.(A great app for beginners is the headspace app.)

3. Find a Time That Works

Try out different times of the day to see what feels doable. Some people are morning meditation people while others may be able to focus more in the evenings and use it to wind down. No wrong answers, just pick something that works for you!

4. Add an Accountability Component

Checking in with someone every day can/will help you stick with it. Watch out though, don't make this competitive. It should be a supportive/encouraging relationship.

There is no end of the road for meditation. It is a never ending journey and you will learn more about this amazing practice and yourself as you go. Like so many things, it is about learning to be where you are and be open to making changes one step at a time!

If you're confused and looking for a customized online or in person program tailored to your specific goals click here to schedule a free session or 20 min call.

Check out this short little clip on meditation here!

Heather and Robert's IPT Experience

Thu, 30 Jan 2020 17:10:53 GMT

Heather and Robert's IPT Experience

We are Robert and Heather and we live in Mckinney, Texas. Heather is a data engineer at Fannie Mae and Robert is in commercial real estate and together we invest in real estate. We are passionate about self-development and have big goals both professionally and personally. We look at IPT as a personal investment toward that goal. We workout with Tonosha in a 1on1 setting and have biweekly nutrition coaching with Ray.

IPT is like a second home for us. We love that IPT has taken the time to not only understand our goals but have also made a great effort to get to know us outside of our fitness journey. IPT host so many additional events outside of our normal sessions that have helped us really look at fitness as a lifestyle instead of a 3x/week chore. For example, we love the charity workouts on Saturday’s that Amy leads and the open workouts on Sundays from Ray.

Since starting IPT in August 2017, Heather has lost 45 pounds and Robert has lost 18 pounds. In addition to weight loss, we’ve also decreased our body fat by 12% combined. We are so much more aware of not only the calories we intake but the quality of food and ingredients we are putting into our body.

IPT has helped us learn that it doesn’t have to be an “all or nothing” approach when making a lifestyle change. We do our best the majority of the time while also giving ourselves flexibility to have fun and enjoy life. We highly recommend adding IPT to your family. The friendship, support, and most importantly, the results make IPT a must for anyone looking to improve themselves.

Monday Tip: Get Some Sleep

Mon, 27 Jan 2020 17:08:14 GMT

Monday Tip: Get Some Sleep

Happy Monday! I need you all to do something very important for me. Please Get Some…Sleep!

Tired yet?

The importance of sleep and your physical well-being is astronomical. Most of your former bad habits or prolonged issues can be linked to a lack of sleep.��

✴Sleep deficits will affect your recovery as well

When you sleep your heart and blood vessels are repairing themselves, and sleep releases a hormone to boost muscle mass. Continued unrest increases your risk for a host of issues including, heart disease, kidney disease, high blood pressure, and stroke.

The good news is physical activity and your nutrition can aid in a good night's sleep. Activity during the day, not close to bedtime, helps you fall asleep faster and stay asleep longer��

��Making sure you don't go to sleep hungry or too full and avoiding alcohol and caffeine eases you into a restful slumber.

Why You Should Be Drinking More Water

Fri, 24 Jan 2020 17:05:24 GMT

Why You Should Be Drinking More Water

This week we are going to talk about the habit of drinking water. A powerful habit is drinking water first thing in the morning. Over night our body can become dehydrated. Most people grab a cup of coffee first thing in the morning but if we just made a switch to a glass of water we could reap tons amazing benefits!

We all know water is good for us. It's even been referred to as the elixir of life! Everything in our body needs water in order to survive. Our body is made up of about 60% water. Water helps regulate body temperature, keeps joints lubricated, prevents infections, and carries the needed nutrients to cells. Staying hydrated is important and here are my top 3 benefits!

1. Water Helps You Stay Energized

Dehydration can negatively effect your mood and energy levels. There have been many studies showing that increased fatigue, anger, confusion, and mood problems are linked to lack of water in the body. You need to be well hydrated for your cells to work properly. Drinking water also helps maintain a healthy heart rate and blood pressure. Drink water steadily throughout the day to avoid being in a dehydrated state. Don't wait until you feel thirsty, because you are probably already dehydrated.

2. Boost Skin Health

Keeping your water levels up can help plump up your skin cells and minimize the lines and wrinkles on your body. Water also helps with detoxification and helps flush toxins and impurities out of the body. Staying well hydrated helps support good circulation and blood flow which gives your skin a glowing appearance.

3. Makes You Feel Fuller

Thirst can be confused as hunger, which can lead to overeating. By drinking more water you can self regulate and actually eat when you are hungry!

Tips to help you get more water during the day!

* Carry a water bottle for easy access when you are at work or running errands

*Freeze freezer safe water bottles, take one for ice cold water all day long

*Choose water instead of sugar/sweetened beverages. Substituting water for one 20 oz sugar sweetened soda can save you around 250 cals!

*Go with water when you eat out.

*Add a lime or lemon to your water. This can improve the taste and allow you to drink more!

If you're confused and looking for a customized online or in person program tailored to your specific goals click here to schedule a free session or 20 min call.

Foodie Friday: Salmon Breakfast Bake

Fri, 24 Jan 2020 16:58:40 GMT

Foodie Friday: Salmon Breakfast Bake

Happy Foodie Friday! Because who doesn't LOVE �� Brunch! Salmon Breakfast Bake.

✴Ingredients Serves 4:

- 10 oz wild salmon fillet

- Sea salt

- Pepper

- 5 eggs

- 2 egg whites

- 8 tbsp coconut milk (low fat)

- 2 tsp avocado oil

- 1 tbsp garlic

- 1½ cups asparagus

- 1 tsp sage

- 1 tsp dried thyme

- 1 cup red onion

- ⅔ cup bell pepper

✳Steps:

1️⃣ Set oven to 420°F / 215°C / Gas 7.

2️⃣ Season salmon fillets with sea salt & pepper.

3️⃣ Set a nonstick skillet on high heat. Once it’s hot, spray the skillet with a little avocado oil, then add the salmon fillets skin side up. Sear on each side for 2 minutes, then place the fillets on a baking tray and bake for 6 - 8 minutes. Remove from the oven.

4️⃣ Reduce heat in the oven to 350°F / 180°C / Gas 4.

5️⃣ Using the same skillet, set it on medium heat. Add garlic and asparagus, and cook for 3 - 5 minutes, then add sage and dried thyme and continuing stirring and mixing everything together.

6️⃣ Whisk together the eggs, egg whites and coconut milk together. Flake the baked salmon with a fork and remove the skin.

7️⃣ To the skillet add the baked salmon, then red onions and bell peppers. Pour in the egg mixture.

8️⃣ Sprinkle sea salt & pepper on top. Then bake for 15 - 20 minutes until the top is golden brown and the egg is cooked through.

9️⃣ Allow to slightly cool, then enjoy! I enjoy mine with toasted sourdough bread, avocado with sea salt & pepper and roasted tomato.

✴Nutrition:

Approx macros for 1 of 4 equal servings: Calories 386, Carbs 9g, Fat 17g, Protein 42g, Sugar 3g, Fiber 3g

Technique Tuesday: Anchored T-Spine Extension

Tue, 21 Jan 2020 16:55:37 GMT

Technique Tuesday: Anchored T-Spine Extension

Most of us sit at a desk or in a �� for long periods of time.

This results in poor posture and poor extension in your upper back.

This can then lead to wrong movement patterns, movement compensations, resulting in pain and injury. Not to Fear!

The T-Spine Extension is here!

This exercise can help get your body moving the right way so you don’t have to compensate in your work outs ��or in your day to day life! ��

#techniquetuesday

Monday Tip: 🚫 Stop Exercising. 💪 Start Training

Mon, 20 Jan 2020 16:52:11 GMT

Monday Tip: �� Stop Exercising. �� Start Training

�� Stop Exercising. �� Start Training

“We don’t rise to the level of our expectations, we fall to the level of our training.” -Archilochus

As we near the end of January when many people have already given up on their resolutions, are you finding yourself in an exercise rut while you're working toward your new lifestyle change? Well, then, stop exercising! ��

◽️ Exercise is one of those temporary solutions to the permanent issue. You need to start training.️

��

◾️ Training is ongoing. You will constantly be training to be in better physical shape, to stay in better physical shape, or to accomplish a specific goal.

Let's say you have a goal to run a 1/2 marathon. Is doing the same run every day going to get you there? Not a chance. It might help with your short term goals, but in order to keep improving, you need to plan your steps along the way to cross the finish line in the end. A plan would not only include increasing your strength and endurance, but also a nutrition plan to help with energy and recovery. This is training. Once you're have the ability to run a ½, the possibility to run a full marathon is well within reach and you'll be so excited at what you've accomplished so far that you'll be thirsty for more. So, you begin to train harder, run longer, and push yourself past all plateaus.

✴ When you join a gym, research how their trainers have helped their clients succeed. Did they tailor a specific plan for their clients’ goals? Or did they step back and watch them as they did the same run and lifted the same weights every day? Were they as invested in their clients’ improvements or was it another paycheck? If you're going to invest the time and work, you want to be sure they're doing the same.

✳ Whether you are currently training with us or just thinking about it, we want to make sure that we are holding each other equally accountable. Our mission is to help every client reach their health and fitness goals. We want you to become the healthiest version of yourself you can be. With that in mind, we promise to continue to push you to reach your goals and never give up on you if you, in turn, promise never to give up on yourself.

Resource: http://www.huffingtonpost.com/…/exercising-training_b_45970…

5 Tips to Help Make Stretching a Habit

Fri, 17 Jan 2020 16:50:08 GMT

5 Tips to Help Make Stretching a Habit

We all know stretching is good for us! We have even heard it from health pros like trainers, doctors and physical therapist. Your body can benefit from stretching daily. Most people have become sedentary and have a job that requires them to sit for long amounts of time. Stretching can help offset this. By sticking to a stretching routine, you can increase your strength, mobility, and stability!

We all know we should stretch more, so why don't we? The answer is because it is quite difficult to make a habit. It's not your fault. There are tons of underlying aspects of human nature going against you. So here are a few things to help you get in the habit of stretching!

Tip 1. Give Yourself 2 Stretches Per Week

This helps keep things simple. You don't have to overwhelm yourself with a huge routine. Pick an upper body stretch and a lower body stretch. Do the stretches at least once a day!

Tip 2. Set a Goal!

Start out holding the stretch for at least 30 seconds and try to progress up to 2 mins per stretch!

Tip 3. Break it Up!

You can do 4 minutes in the morning for your upper body stretch and 4 mins at night for your lower body stretch! 4 MINUTES!

Tip 4. Do Your Stretches Right After a Workout

Since you are already in the mindset of bettering your body, and you have plenty of room and equipment take the extra time and complete your stretches at the gym!

Tip 5. Stretch While You Wait

On the phone and on hold? Maybe waiting for your water to boil? Knock those stretches out! Make the most out of your down time and stretch!

If you aren't sure where to start with your stretching routine, click here to read all about stretching ! If you're confused and looking for a customized online or in person program tailored to your specific goals click here to schedule a free session or 20 min call.

Foodie Friday: Quick Gluten-Free Protein Banana Waffles

Fri, 17 Jan 2020 16:40:37 GMT

Foodie Friday: Quick Gluten-Free Protein Banana Waffles

Happy Foodie Friday! Need a way to pack in that protein at breakfast? Today we have some...

⚡️ Quick Gluten-Free Protein Banana Waffles!

✴ Ingredients

- 1 banana

- 2 eggs

- 1 egg white

- 1 cup almond flour

- 1 scoop whey protein powder

- 1 tsp baking powder

- 1 tsp cinnamon

- 2 tbsp pumpkin purée

Serves 2

✳Steps

1️⃣ Heat up your waffle iron.

2️⃣ In a bowl, beat eggs with chopped banana until smooth.

3️⃣ Add in the remaining ingredients and mix together thoroughly. If your batter is too thick, simply add tablespoon(s) of almond milk until you reach your desired consistency.

4️⃣ Pour the batter onto the waffle iron and cook for 3-5 minutes, or until your desired readiness.

5️⃣ Enjoy with maple syrup and/or fresh berries or fruit.

✴Nutrition

Approx macros for 1 of 2 servings: Calories 536, Carbs 24g, Fat 34g, Protein 34g, Sugar 5g, Fiber 8g

Technique Tuesday: Yoga Push-up

Tue, 14 Jan 2020 16:37:50 GMT

Technique Tuesday: Yoga Push-up

Looking to mix up your Push-up variations? Or maybe you want to upgrade your warm ups and finishers? Try out the Yoga Push-up! This is a great exercise to work on shoulder strength and mobility while improving overall upper body and core strength! Try it out!

Monday Tip: Quick Fix vs Lifestyle Change

Mon, 13 Jan 2020 16:35:38 GMT

Monday Tip: Quick Fix vs Lifestyle Change

Happy Monday Beautiful People! Today we'll dig deep so we can move forward pass the quick fixes and onto the long-term lifestyle change...

We have become a nation of instant gratification. Thanks to technology, we expect things to literally be at our fingertips at any given moment. Because of this, when we don't receive the favorable results we're after, we tend to think it's not worth it and move on. But some circumstances take time, in fact they take an entire lifetime.

A healthy lifestyle is not something achieved in a matter of moments, that is why it's a lifestyle.

A diet is not a lifestyle it's a temporary fix for a permanent issue. There will always be temptation to eat, or an excuse not to work out, but when we change our way of thinking and view it as a lifestyle change we'll see daily gratification in our new habits.

There are a few things you need to ask yourself and truly understand before diving into a healthy lifestyle change. WHAT is your motivation to improve your life? DO you have kids and want to lead by example? Or DO you think if you lose weight and keep it off, it opens the romantic possibilities?

WHAT has stopped you from making these changes before? DO these obstacles still exist? HOW can you eliminate them? If you can't, HOW do you move forward?

When you're faced with temptation, HOW do you handle it? DO you have the ability to stay on course or DO you cave? AM I happy? WHAT makes me happy? HOW do I get there?

If the thought of these answers overwhelms you, you may not be ready and that's ok. It's a lifetime of work and dedication. Go back in a month and ask yourself again. Taking the first step is always the hardest, but once you do, you won't look back with regret. ��

Resources: http://www.oprah.com/…/How-to-Get-Motivated-to-Change-Your-…

Goal Setting, You're Doing it All Wrong!

Fri, 10 Jan 2020 16:30:14 GMT

Goal Setting, You're Doing it All Wrong!

You've heard it time and time again... If you want to do something, you need to set a goal. Whether you are trying to lose weight or make more money, we've been told you need to set a goal. So why, more often than not, do we fail at hitting these goals that we laid out? Well, the obvious answer is you didn't follow through. You could have had the best intentions to accomplish your goal but the actions that it took for you to get it done never happened or were not consistent enough. This isn't your fault though. We have been led to believe by just writing down our goals and seeing them every day that they will get done. However, by making just a few adjustments to your goal setting process, you will begin to see a higher success rate with your goals. Goal setting is a fantastic skill to develop. A life best lived is a life by design and not by accident. Start giving your life dimensions, objectives, and purpose and the results can be mind blowing!

Here are a few things to make sure you do when setting goals.

1. Be SMART

Be SMART about your goals. SMART Stand for: Specific, Measurable, Attainable, Realistic, and Time-Sensitive.

Specific- Don't be vague. What exactly do you want? For example instead of saying I want to lose weight. Say, I want to lose 10 lbs.

Measurable- How will you know if you achieved your goal? Is it a number, fitting in a specific pair of jeans,make a certain amount of money? Don't go off of emotions, rather have factual evidence that you accomplished your goal.

Attainable- Be honest with your self. What can you reasonably accomplish at this point in your life while taking into consideration your current responsibilities.

Realistic- Your goals must be doable, real and practical.

Time- Give yourself a time frame with each goal. When should you complete the goal?

2. Tell EVERYONE

When someone knows what your goals are, they help hold you accountable. Having an accountability partner will give you another added boost to accomplishing your goals. An accountability system ties your goal to a person, community, or public who hold you accountable. The more you share your goals with others the more likely you are to follow through on them.

3. Make an Action Plan

This is the most often overlooked part of the goal setting process. You become so consumed with the outcome that you forget to plan the steps that are needed along the way. By writing out individual steps and then crossing them off as you complete them you will make you feel like you are making progress towards your goal and it will help keep you motivated on the road to success!

4. Stick With It!

Remember goal setting is an ongoing activity. Build in reminders to keep yourself on track. make regular time slots to review your goals. Your end destination may remain quit similar over the long term but the action plan you set for yourself can change significantly. Make sure the relevance, value and necessity remain high!

If you're not sure where to start, confused, and looking for a customized online or in person program tailored to your specific goals , click here to schedule a free session or 20 min call.

Foodie Friday: Chipotle Chicken Tortilla Soup!

Fri, 10 Jan 2020 16:24:44 GMT

Foodie Friday: Chipotle Chicken Tortilla Soup!

Happy Foodie Friday! Because who doesn't love a good bowl of Chipotle Chicken Tortilla Soup!

*I have the slow cooker and pressure cooker based on what you may have available

✴Ingredients - Serves 5

- 1 tbsp olive oil

- 1 tbsp garlic

- ⅔ cup onion

- 2 tsp chili powder

- 2 tsp ground cumin

- 4 cups chicken broth (low sodium)

- 28 oz chopped tomatoes

- 4 tbsp tomato paste

- 3 to 4 chipotle peppers in adobo sauce

- 16 oz cauliflower rice (shop-bought or make your own)

- 1 lime

- 1 pinch sea salt

- 1½ lb chicken breasts

- Fresh cilantro (coriander)

- Sea salt

- Pepper

- Corn tortilla

- Mexican cheese blend

- Avocado

✳ Steps

1️⃣ Set the Instant Pot to the “Sauté” function on low. Once it heats up, add the oil, garlic and onions. Caramelize for 2 – 3 minutes, being careful not to burn the garlic. Then add in the chili powder and cumin to “bloom” the spices – get it super fragrant in the kitchen. Your kitchen should smell amazing! Then switch the Sauté function off.

2️⃣ Add the remaining ingredients – except for the chicken – to the Instant Pot. Give it a good stir and add a few pinches of sea salt & pepper to taste. Then, add the chicken breast and make sure they are completely submerged. Then, get cooking!

✴ Tip: if you want some “crisp” to the cauliflower rice, leave it out of the cooking process and add it to the Instant Pot when you shred the chicken in Step 3 or 4. Alternatively, you can buy frozen steamed cauliflower rice and just pour the hot soup over a serving of cauliflower rice when you’re ready to enjoy a bowl.

3️⃣ Slow Cooker Instructions: Set the Instant Pot to “Slow Cook” and place the lid on. Make sure the top is set to Vent and cook on low for 6 - 8 hours, or 4 - 6 hours on high. When the timer has just 1 hour remaining in the cooking cycle, open it and remove the chicken into a bowl. Use 2 forks to easily pull it apart. It should shred rather easily. Place the chicken back in the Instant Pot and cook for the remaining time.

4️⃣ Pressure Cooker Instructions: Set Instant Pot to “Pressure Cook” and place lid on. Make sure the top is set to Seal and cook on high for 30 minutes. When the timer goes off, release the pressure, then open the Instant Pot. Remove the chicken into a bowl. Use 2 forks to easily pull it apart. It should shred rather easily. Place the chicken back in the Instant Pot, set it to Slow Cook, and cook on high for 10 minutes.

5️⃣ To Finish

Garnish with fresh cilantro and season to taste with sea salt & pepper. You can enjoy a bowl with crushed tostadas (baked corn tortillas), avocado and even Mexican blend cheese. Note: Just remember to account for the added calories from those ingredients.

6️⃣ Enjoy!

Nutrition

Approx macros for 1 of 5 servings (without avocado, cheese & corn tortillas): Calories 353, Carbs 29g, Fat 6g, Protein 41g, Sugar 10g, Fiber 8g

Technique Tuesday: Glute Bridge Floor Chest Press

Tue, 07 Jan 2020 16:21:49 GMT

Technique Tuesday: Glute Bridge Floor Chest Press

In today’s technique Tuesday we go over the glute bridge floor chest press. This is a great exercise to switch things up with your regular chest press. You also will get more glute and core activation!

Monday Tip: New Year’s Resolution: Get Fit, Stay Fit

Mon, 06 Jan 2020 16:19:53 GMT

Monday Tip: New Year’s Resolution: Get Fit, Stay Fit

Happy Monday! �� New Year’s Resolution: Get Fit, Stay Fit!

New Year's Resolutions have been a common tradition since the Babylonian era. It's a time to reflect on the past year and look forward to self-improvement in the new. Unfortunately, most of us are guilty of giving up on resolutions almost as quickly as we make them. A Franklin Colvey poll studied 15,000 customers with resolutions; four out of five failed to complete them and a third of those didn't make it to the end of January.

Resolutions fail due to a combination of ☝️ unrealistic goals and ✌️ a lack of accountability. We resolve to quit smoking, lose weight, exercise more, but according to neuro-psychologists, trying to make a change by not doing something ie: NOT smoking, or NOT eating sugar, only makes these habits stronger. These behaviors have been ingrained in our brains and trying to change a habit requires rewiring our brains and creating new neural pathways to form new thinking.

According to University College London, it takes 66 days to create a habit, 66 days to change what is most likely years of a behavior. If four out of five failed to complete a resolution and third of them didn't make it to the end of the first month, 66 days seems like a lifetime. Human beings are evolving creatures and when we want to truly change our behavior, there are ways to succeed.

1️⃣ Start by simply creating a realistic, specific goal. Instead of saying, “I want to lose weight”, think, “I want to lose 15 lbs in 66 days”. Have a well thought-out plan, that includes what to do when there are bumps in the road. There will always be rough spots and we need to anticipate these so we avoid quitting at the first obstacle.

2️⃣ Small victories lead to a big picture. Losing 1 lb a week seems insignificant, but if you continue this trend for 66 days you will have lost almost 10 lbs, and if you commit for the rest of the year you have the potential to lose more than 50 lbs.

Celebrate every small victory, because that’s what they are: victories. If you haven't smoked in a week, that's a huge reason to celebrate, not with a cigarette, of course, but perhaps a massage, something relaxing to recharge you for the next week.

3️⃣ Track your progress and have an accountability buddy. Having someone to share your successes with and vent to when you're struggling helps keep you both on track. Another great way is to make your progress visible (photographic evidence!) so you're constantly being reminded how you've succeeded so far and how much further you have until your next triumph.

4️⃣ Focus on your new way of thinking to create the neural pathways in support of your new habit.

Resources: https://www.psychologytoday.com/…/w…/New_Year%27s_resolution

Foodie Friday: Hi-Protein, Hearty Tuna Salad

Fri, 03 Jan 2020 16:16:53 GMT

Foodie Friday: Hi-Protein, Hearty Tuna Salad

Happy Friday Everyone! I hope you all had an awesome New Years! Today I have a Hi-Protein, Hearty Tuna Salad to help you reach those new fitness goals you've just set.

Hi-Protein, Hearty Tuna Salad ��

✴Ingredients - Serves 6

- 18 oz albacore tuna

- ¾ cup greek yogurt (2% fat)

- ⅓ cup dijon mustard

- 1 stalk celery

- ⅓ cup pumpkin seed kernels

- ⅓ cup walnuts

- ⅓ cup dried cranberries

- 2 tbsp fresh tarragon

- ½ tbsp curry powder

- 1 tsp turmeric

- Sea salt

- Pepper

❇Steps

1. Place all ingredients into a bowl and mix.

2. Season to taste.

3. Enjoy with either fresh greens or veggies!

✴Nutrition

Approx macros for 1 of 6 servings: Calories 266, Carbs 14g, Fat 9g, Protein 32g, Sugar 7g, Fiber 4g

Client of the Month: January 2020

Wed, 01 Jan 2020 16:14:45 GMT

Client of the Month: January 2020

��✨The Client of the Month for January is... Celia Johnson!!✨��

Celia has been with IPT since February of 2018. Since then, she has lost 20 lbs! But more importantly, she has been able to maintain her independence as she gets older. Her trainer, Vince, is proud of her dedication and the fact that she is able to do things that most people her age cannot.

Celia is most impressed with…

“the 45 second plank that I recently accomplished. It was like icing on a cake. After two years of hard work, it feels good to know how much I’ve improved. I have never been too interested in how much I can lift, etc. It matters more to me that I have strengthened my body overall. After knee surgery, I bounced back quickly because of the shape I was in. The rehab people were very impressed and I, once again, was happy that the hard work had paid off.”

Age is just a number...

“Since coming to IPT I have become a vocal advocate for exercising for older adults. I firmly believe in its benefits and know I can speak from personal experience. I have also changed my eating habits. I have removed sweets from my daily diet and concentrate on healthy protein like chicken and fish. Fast food and fried food are limited to an occasional meal. I have been surprised about how much better I feel.”

The right atmosphere is key...

I love the atmosphere at IPT. Everyone is so upbeat and encouraging. Fitness isn’t presented as a chore but rather an enjoyable part of life. People are committed at IPT and it shows.

If Celia had one piece of advice, it would be...

“It is never too late to make a change. You will be sore and you will have cravings. But you will also have a body that responds to life with vigor! You will be amazed at what you can accomplish if you are willing to commit.”

We look forward to celebrating many more successes in Celia’s fitness journey here at IPT!

Infinity Personal Training: When You Need a Life Changing Experience. Not Just a Trainer.

For more info about Infinity Personal Training, and for a free assessment/consultation go to http://www.personaltrainingallen.com/

Technique Tuesday: 2 Great Exercises to Help You Get Better at Deadlifting

Wed, 01 Jan 2020 04:51:38 GMT

Technique Tuesday: 2 Great Exercises to Help You Get Better at Deadlifting

Happy New Year!�� This is our last technique Tuesday of the the year and it’s a good one!

The deadlift is a great exercise that has tons of great benefits! However, most of the time people end up injured and sidelined from training.

These two exercises help you get in the right position to make sure you are getting the most out of this great exercise! ��

Monday Tip: Prepare for the New Year

Tue, 31 Dec 2019 04:49:48 GMT

Monday Tip: Prepare for the New Year

Happy Monday and almost New Year! :) Today we have some tips to help you Prepare for the New Year ��

Can you believe this year is coming to an end? With it comes the idea of new beginnings. The number one resolution that people have for the new year and new beginnings is weight loss. Not a surprise, but why don’t you start early and pave the way for success in the new year with healthy habits now?

Start small

I’m sure that with all of the friends and family creating a vortex in your living room, you have eaten out more than in this holiday season. Take a trip to Whole Foods or Trader Joe’s and stock up on healthy foods to fill your refrigerator. Take a minute to pass out the last of the candy and cookies and then don’t look back. Start eating healthy meals at home before the new year comes.

Take a walk

You may not be quite ready for full-on beast mode in the gym yet, but if you start out by walking, you’re on your way. Exercise more each day until you’re ready to tackle the new year in the gym.

Drink a lot of water

A good rule of thumb is to drink half of your body weight in ounces of water every day. It’s hard to remember to do that sometimes, so invest in a water bottle and carry it with you everywhere. If you’re not a fan of drinking straight up water, infuse it with some strawberries, mint or cucumbers to give it a hint of flavor. The water will begin to flush your system. With the addition of your healthy meals, and walking, you’re well on your way to a healthier, fitter you.

Foodie Friday: Honey Mustard Glazed Salmon Balls

Sat, 28 Dec 2019 04:46:52 GMT

Foodie Friday: Honey Mustard Glazed Salmon Balls

Happy Friday! �� Still wondering what type of appetizer you're going to have for your holiday party? I got just the thing...Honey Mustard Glazed Salmon Balls ��

✴ Ingredients - Serves 8

▪️ 1 lb wild salmon fillet

▪️ 1 tbsp garlic paste

▪️ ⅓ cup red onion

▪️ 8 tbsp fresh cilantro (coriander)

▪️ 1 egg

▪️ 1 egg white

▪️ 2 tbsp almond flour

▪️ ½ bell pepper

▪️ Sea salt

▪️ Pepper

▪️ 3 tbsp Dijon mustard

▪️ 2 tbsp coconut sugar or palm sugar

▪️ 1½ tsp fresh ginger

▪️ 1 tbsp chicken broth (low sodium)

❇Steps

1️⃣ Set oven to 400°F / 200°C / Gas 6.

2️⃣ Place on a nonstick baking sheet or on parchment paper. Sprinkle with a little sea salt & pepper. Bake in the oven for 12 to 15 minutes or until the salmon can be flaked with a fork. Once it has finished baking, allow the salmon to cool to room temperature. To save time and money, you can use canned wild caught salmon.

3️⃣ In a bowl, add chunks of the baked salmon. Flake the salmon with a fork so that it is shredded in the bowl. It should have the consistency of canned salmon.

4️⃣ Toss in all of the ingredients, except for the glaze, and mix together using your hands. Be sure to mix thoroughly. If you find the mixture is too thin or watery, add tablespoons of almond flour until thickens.

5️⃣ Create golf ball-sized balls of the salmon mixture and place them on a baking sheet. The recipe should make about 8 balls.

6️⃣ Bake the salmon in the oven for about 7 minutes.

7️⃣ While the salmon is baking, in a separate bowl, mix together all of the ingredients for the mustard glaze.

8️⃣ Remove the salmon balls after 7 minutes and brush the salmon balls with the mustard glaze using a basting brush (if you have one). You can also try to carefully dip the salmon ball in the glaze but be careful not to break it. Once each salmon ball has been covered, place the balls back on the baking sheet and pour the remaining glaze over them.

9️⃣ Bake in the oven for another 7 to 8 minutes.️

�� Nutrition️ ��

Approx macros for 1 of 8 balls: Calories 128, Carbs 5g, Fat 5g, Protein 13g, Sugar 5g, Fiber 1g

Rachel and Dusten's IPT Experience

Fri, 27 Dec 2019 04:44:24 GMT

Rachel and Dusten's IPT Experience

My name is Rachel, I am a Receptionist at Northwood Veterinary Clinic in Dallas and I have been working out with my Fiancé (now Husband!) Dusten, who works as an Electrician for Oncor.

My husband and I have struggled with weight for the last several years and did not have the knowledge or motivation to be successful at weight loss. Everyone at IPT was non-judgmental and worked hard to help us both change our eating habits to less processed food which helped out with weight loss tremendously. Ray helped us with nutrition, while Vince helped us build muscle in the gym.

In December of 2018, I was a size 20, having pre-diabetic symptoms, and in chronic pain. As of September 2019, I am now a size 12 and have lost over 20 lbs of fat while gaining muscle. IPT helped me lower my chronic pain symptoms to where it is hardly noticeable most days. My husband also lost 40 lbs and several inches off of his waist.

We are both so thankful to have found this gym. It is the best in Allen! Shout out to Vince, Ray, Gabby and everyone who helped us achieve our goals. All of the trainers at IPT are amazing and really care about your success.

Technique Tuesday: Shoulder Mobility

Wed, 25 Dec 2019 04:42:26 GMT

Technique Tuesday: Shoulder Mobility

This Techniques Tuesday we look at a great shoulder mobility exercise, and how you can be doing it better!

Monday Tip: Tips for a Healthy Holiday Season

Tue, 24 Dec 2019 04:40:20 GMT

Monday Tip: Tips for a Healthy Holiday Season

Happy Monday! Today we have a few Tips for a Healthy Holiday Season!

The holidays are in full force and so far you’ve been lucky and the viruses circling the block and your house have missed you. What can you do to keep healthy and end the year on a high note?

Here are a few tips for you:

• Wash your hands – this is a no-brainer! Keep those hands free of germs by washing whenever you come into contact with an infected person and especially before eating.

• Stay in control of stress – I know the holidays can really bring a person to the brink, but take a few moments to yourself throughout the day to just … breathe. Stay calm, it’ll all be over soon!

• Sleep! – You’d be surprised how much the amount and quality of sleep you get can affect your well-being. Make sure you’re getting to bed at a decent time and getting solid sleep.

• Keep your cooking surfaces clean – wipe down all prep areas with antibacterial products prior to and after use.

• Do not drink and drive‼ – if you will be imbibing, make sure you have a designated driver to get you both home safely.

• Stay active – if you can’t make it into the gym, take a walk around the block with your pets, take your kids to the park, walk around the mall if you’re up for that sort of thing. Just keep your body moving – it’ll help with the stress as well.

• Eat as healthy as you can – Eat those veggies and fruits and keep a pack of almonds in your pocket for the times you’re looking for a snack.

With these tips, you’re giving yourself the best advantage to stay healthy through the holidays.

Reference: https://www.cdc.gov

Foodie Friday: Cherry Quinoa Chocolate Bark

Sat, 21 Dec 2019 04:38:20 GMT

Foodie Friday: Cherry Quinoa Chocolate Bark

Happy Friday! Today we have a delicious holiday treat that you don't have to feel bad about having!

Cherry Quinoa Chocolate Bark

❇Ingredients

3 tablespoons quinoa

½ cup dried tart cherries

12 ounces (2 cups) dark chocolate chips, vegan if desired

¼ cup plus 2 tablespoons roasted salted pepitas (pumpkin seeds)

✴Directions

Toast the quinoa over medium low heat in a dry pan for 3 to 5 minutes, shaking the pan often, until golden (some kernels will pop during the process). Remove from heat into a bowl to cool fully.

Chop the dried cherries.

Fill a large skillet halfway with water and bring to a simmer. Place chocolate in a heat-safe bowl (metal or glass). Once the water is simmering, turn off the heat and place the bowl of chocolate in the water, then stir until melted. (Alternatively, melt in a microwave for 30-second intervals until melted and smooth, stirring in between each interval with a spatula).

When chocolate is fully melted, stir in 2 tablespoons quinoa, ¼ cup cherries, and ¼ cup pepitas.

Line a baking sheet with parchment paper. Using a spatula, spread the chocolate mixture over the parchment paper in a 1/4-inch thick layer.

Sprinkle over the top the remaining 1 tablespoon quinoa, ¼ cup cherries, and 2 tablespoons pepitas.

Refrigerate at least 15 minutes until hardened. When hard, cut into irregular pieces with a knife. Store in an airtight container at room temperature for up to 4 days or refrigerated for up to 2 weeks.

Serves 12

Calories Per Serving: 189 DAILY VALUE, Total Fat 9.6g, Total Carbohydrate 25.6g, Dietary Fiber 2.5g, Sugars 20.7g, Protein 3.3g

Technique Tuesday: 3 Hip Mobility Drills

Wed, 18 Dec 2019 04:35:54 GMT

Technique Tuesday: 3 Hip Mobility Drills

Tight Hips? Try out these 3 Hip Mobility Drills whether its on your next leg day warm up, or if you are trying to break up the monotony of sitting all day, these drills will help almost anyone

Monday Tip: Healthy Side Alternatives for Holiday Dinners

Tue, 17 Dec 2019 04:33:30 GMT

Monday Tip: Healthy Side Alternatives for Holiday Dinners

If you’re anything like the rest of the US, you will be subjected to more than one sometimes awkward, sometimes fun family and friend dinner gathering during the holidays. But, uh oh, you’re trying your hardest to stick to your new healthy outlook. What is one to do?

Drink a lot of water before you head over to the festivities. This will keep you from being too hungry to wait for the main meal. No room for appetizers. Score one for you!

Eat a healthy snack before you head over.

Get in a quick workout so that you are burning enough calories that you can handle taking a bite of that delish pie on the counter without feeling guilty!

Bring over healthy side dishes. I actually wanted to focus on number four and offer you a few healthy side alternatives to bring with you.

✴Mashed Cauliflower

❇Garlicky Green Beans

✳Crunchy Pear and Celery Salad

Things to Consider Before You Start Running

Sun, 15 Dec 2019 04:31:35 GMT

Things to Consider Before You Start Running

In my last blog I focused on all the benefits of walking. So it only seemed fitting, as I prepare to run my first half marathon this weekend, that we progress and discuss the top things you need to know about running. We all know running is an activity that pretty much everyone can do. Yet, not every one can do it safely or efficiently. For people who are looking to lose some weight, running is often the first type of exercise they try out. Running can seem like a simple activity; however, it can become more harmful than good if the body is not ready for it.

Running is a skill. It is actually one of the most complex natural movements that we learn as children. We learn to roll, crawl, walk, squat, and then.... we learn to run. This skill is learned through trial and error motor learning. However, once we stop using this skill we quickly lose it. Running also takes efficiency, efficiency means decreased injury risk and less wear and tear on the body.

So before you throw those running shoes on and see how far you can go, here are a few things to consider:

1. Mobility:

Running demands certain joints in the body have a specific range of motion to complete the desired movement pattern. If you don't have the range of motion you will not be able to run safely and efficiently. T-Spine, Hips, Knees, Ankles, and your Big Toe are all key joints that require specific range of motion. The reason for this is that we begin to compensate and send extra motion through other joints above or below. This will also lead to the inability of the correct muscles to engage correctly around the joint. For example, when someone is missing hip extension. When hip extension is limited or non existent, our glutes are inhibited or shut off. These are the muscles that hip push us forward each stride we take. So you can imagine, step after step, other muscles having to compensate for those glutes that aren't working. You are going to run into some pain down the road. No pun intended.

2. Stride Length:

A good way to look at the running stride is by picturing a pendulum. A pendulum swings back and forth evenly on both sides. Your running stride should do the same. People who lack the mobility as mentioned earlier tend to over stride in the front direction to make up for not being able to extend back stride. Doing this will throw the pendulum off and we lose the natural flow, and elastic recoil effect of an even stride. Many people could benefit from shortening their stride length in order to run more efficiently and prevent injury. Changing your stride length or run cadence can have a huge effect on reducing the energy absorption at joints especially around the knees.

3.Strength/Stability:

Running requires more strength and control than most people think. It requires certain joints to become stable and controlled while others generate force to move you forward. Think of running as a constant series of single leg mini squats as we drive our body through space. If you are unable to do a single leg squat without your knee caving in, you are most likely looking at some pain.

Check out this video for some great exercises for runners:

https://youtu.be/eRONg46VN1s

Additional strengthening can not only improve our power and efficiency when running but it can also reduce injury and pain when we fail to control our joints.

4. Tissue Tolerance and Adaptation:

Running is a stressor to the body. We inherit the training adaptations from the stress we place on it. However, the body and its tissues will only adapt to the demands placed on it if it is allowed to recover properly. A good way to transition into running is start with some walk/run intervals. Then, gradually phase the walking intervals out. A great starting plan is to try 2 minutes of walking and 1 minute of running for 20 mins. It is important to respect the process and build up a solid base with out pushing the body's capacity to recover. So take you time and don't rush the process. Listen to your body and you will reap the benefits without side-lining yourself with injury.

All in all, treat running with the respect it deserves. Yes, anyone can go out and run, but not many can go out and run with top notch technique and bio mechanics. When your quality of your running technique is compromised the run should end. Good luck with your running en devours and if you still aren't sure where to start or looking for more information on a strength program to compliment your running click here to schedule a free session or 20 min call.

Foodie Friday:

Sat, 14 Dec 2019 04:25:18 GMT

Foodie Friday:

Happy Friday! Today, I have a delicious high protein snack for my vegan friends who struggle to hit those protein numbers��

High Protein Vegan Snack Pots

✴Ingredients

- 8 oz edamame beans (shelled)

- 8 oz frozen peas

- 4 tbsp sesame seeds

- 4 tbsp soy sauce (low sodium)

- Sriracha sauce

- Fresh cilantro (coriander)

Serves 4

✳Steps

1.) Place frozen peas and edamame in a microwave safe bowl. Add a splash of water and defrost in the microwave for around 30 seconds or until no longer frozen.

2.) In a small container, pot or jar, place seeds along with the peas and beans.

3.) Stir through soy sauce, chili and cilantro just before eating. Enjoy!

❇Nutrition

Approx macros for 1 of 4 servings: Calories 177, Carbs 16g, Fat 8g, Protein 11g, Sugar 7g, Fiber 7g

Technique Tuesday: In Home/ Hotel Core Workout with Stability Ball

Wed, 11 Dec 2019 04:23:15 GMT

Technique Tuesday: In Home/ Hotel Core Workout with Stability Ball

This Technique Tuesday we go over a quick core workout for you to knock out if you are ever short on time or on the go! All you need is a Stability ball and a smile :)

Core Circuit:

SB Transfers x 10

SB Stir the Pots x 5 Ea. Direction

SB Split Stance Quick Mid Twists x 20 Ea.

SB Knee Tucks x 10

Rest 45-60 Secs.

Monday Tip: Maintaining not Gaining in December!

Tue, 10 Dec 2019 04:20:58 GMT

Monday Tip: Maintaining not Gaining in December!

You’ve almost made it through the entire holiday season-only one month to go. How are you feeling about your health and fitness goals at this point?

October 31st – January 2nd are the danger zones in the fitness industry. It’s when we start to see our clients slipping on their year-long trek toward health and fitness. Is it surprising? No. But, we want to make sure that the times they are choosing to skip the workout are only minor setbacks on their journey.

While many will find it difficult to stick completely to their health and fitness plan through the end of the year, there are some ways we would like to share with you to MAINTAIN and NOT GAIN during December.

The first thing we want you to know is that health and fitness is not a short-term goal; rather a long term, lifetime one. That said, even if you are doing a minimal amount of exercise, you should do your best not to stop altogether. You don’t want to undo everything you have worked for all year.

Keep track of what you’re eating by using an app like “Lose It” or keeping another type of food journal. If you chronicle what you are eating, you are less likely to “cheat” on your nutrition plan. It keeps you accountable to yourself – there’s that word again!

You can also keep track of your measurements at the beginning and throughout the month. If you know where you started, you’ll be able to stay on track (maintain and not gain) in December. That’s our ultimate goal…getting through the holidays without a major setback on our path to health and fitness.

✳As you go through this last month of the year, please know that we are here to help you with any questions you may have about fitness and nutrition. We want you to succeed on your journey and we want to help✳

Foodie Friday: Slow Cooker Chicken & Quinoa Tortilla Soup

Sat, 07 Dec 2019 04:18:45 GMT

Foodie Friday: Slow Cooker Chicken & Quinoa Tortilla Soup

Happy Foodie Friday! As it starts to get a little cooler, here's a GREAT recipe to throw together and keep you nice and warm☺

Slow Cooker Chicken & Quinoa Tortilla Soup

✴Ingredients

_____________

2 lb chicken breasts

1 cup brown rice or quinoa

6 cups chicken broth (low sodium)

4 vine tomatoes

½ cup red onion

15 oz black beans (low sodium)

15 oz frozen corn

⅓ cup hatch green chili pepper

1 tbsp extra virgin olive oil

1 tsp garlic

1 tbsp chili powder

1 tbsp ground cumin

1½ tbsp whole wheat flour

Sea salt

Pepper

Avocado

Fresh cilantro (coriander)

Lime

Serves 6

✳Steps

Add all of the ingredients - except for the garnish - into a slow cooker and give the mixture a hearty stir.

Set the slow cooker to high and cook for 3 to 4 hours, or set it to low and cook for 6 to 8 hours. Cooking with high heat in less time will yield more of a soup-like consistency; whereas cooking with low heat for a longer time will create a thicker, stew-like broth.

Once the soup has cooked for about 80% of the desired cook time, remove the chicken breasts with tongs and set them on a plate. Pull the chicken apart using forks, and then place the chicken back in the slow cooker to finish cooking for the remaining time.

Serve immediately and enjoy with freshly chopped avocado, cilantro and lime juice.

✳Nutrition

Approx macros for 1 of 6 servings: Calories 474, Carbs 52g, Fat 8g, Protein 50g, Sugar 10g, Fiber 9g

Technique Tuesday: Core Exercise

Wed, 04 Dec 2019 04:16:08 GMT

Technique Tuesday: Core Exercise

Want to strengthen your core, have better posture, and alleviate that lower back pain?

Try out the wall dead bug!

This is a great way to improve your anterior (front) core and minimize pressure on the low back!

It’s also an excellent drill to help correct that excessive anterior pelvic tilt (AKA forward shift in your hips) that leads to low back pain!

Another bonus benefit you get from doing this exercise on the floor is you improve your overall stability, and you get instant feedback you can transition into other core movements and everyday life!

Monday Tip: Setting SMART Fitness Goals

Tue, 03 Dec 2019 04:14:11 GMT

Monday Tip: Setting SMART Fitness Goals

Happy Monday Everyone! I hope you all had an awesome Thanksgiving eating good food and spending time with family. Now it's time we reset those lenses and focus on finishing this year strong and starting 2020 on the right foot ��

How many times have you started a fitness program, just to give up a week or two in because you weren’t achieving the results you wanted? Be honest. Most of us have done it.

Living in an instant gratification society makes it tough to wait for things we want. But, the truth is that with fitness, you’re playing the long game. Sure, it’s fun to see quick results with crash diets, but does it last? Not usually. Today, I want to talk to you about setting SMART fitness goals.

SMART is an acronym that is used across the industry to help you understand each step of setting a realistic goal – one that you can accomplish and sustain.

�� Specific - ie: I want to work out for 30 minutes a day

�� Measurable – can I measure this? Of course, time yourself.

�� Attainable – Do I have time for this? Maybe some days you don’t have 30 minutes to spare. You can increase your workout on other days to meet your weekly goal.

�� Rewards – Reward yourself for meeting your goal within a reasonable amount of time.

⏳ Time – When do you want to be able to accomplish this goal by?

Setting SMART goals is something that may not come as easily as you may think. Do you have anyone holding you accountable for reaching your goal? Do you know how long it will actually take you to reach it? This is where a personal trainer comes in handy. They will advise you about whether or not your goal is realistic and help you reach it in an acceptable amount of time.

Let us know if we can help you set your own SMART goal!

Client of the Month: December 2019

Mon, 02 Dec 2019 04:10:43 GMT

Client of the Month: December 2019

��✨The Client of the Month for December is... Jay Reynolds!!✨��

Jay has been with IPT since June of 2019 and has always been motivated from the start. In just a few months, he has lost 8.2 pounds of body fat mass. But more importantly, he has noticed an increase in energy, better sleep and he is more focused. Jay has a level of self-discipline that is hard to come by. He has always exceeded expectations in whatever Josh asked of him.

IPT is the place to be!

“I personally like IPT because of its size and the trainers. I've had the opportunity to work with Josh, Tonosha, Mike, and Ryan, but also have gotten to know just about everyone around the gym. It's a very inviting and comfortable environment, and everyone's been amazing to work with.”

Healthy habits are contagious...

“The habit change I've noticed the most is my diet. I struggled initially with the changes, but I was also being held accountable, so I took it seriously and stuck to it. Now for the majority of my meals I just eat healthy, balanced meals because I feel better when I do. And those habits have extended to my wife and kids, which is great.”

It’s not always easy but it’s worth it!

“The only advice I could offer is to keep working at it, especially when starting out. It's not always a lot of fun at the beginning. It was a tough adjustment for me. But now I love it and had I given up early, I'm positive I would be regretting it now. ”

IPT is lucky to have you. We can’t wait to see what else you accomplish!

Infinity Personal Training: When You Need a Life Changing Experience. Not Just a Trainer.

For more info about Infinity Personal Training, and for a free assessment/consultation go to http://www.personaltrainingallen.com/

The Power of Walking

Sat, 30 Nov 2019 04:08:50 GMT

The Power of Walking

We all know that walking is good for us. However, walking is often underrated and overlooked in the exercise industry. Walking is always time well spent. Most people need to get up and move to offset their sedentary lifestyles/work environments that many people are stuck in.

People get the idea that they need to run long distance to get any kind of exercise benefit. In turn, they end up hurting themselves, getting discouraged and/or falling off the exercise wagon all together.

Walking is not only a simple form of exercise, it also the cheapest.

The benefits of walking go way beyond weight loss and maintenance. Here are few other things walking can do for you.

1. Walking Clears Your Mind

It allows you to literally step away from the constant stimulus of a busy life, computer screens, and technology. Walking has been shown to have reverse aging effects and can help fight against dementia and Alzheimer's as we age. Walking will constantly allow you get things in order and shift your state. By stepping away from the stimuli, you can decrease the feeling of being overwhelmed and anxious.

Walking can also boost your mood. Many studies have linked walking to lower stress levels. It allows you to get in some deep breath, fresh air, and the ability to just observe. Walking through nature has shown to reduce feelings of frustration and can put you in a meditation state. A walk can often create a different perspective on a situation. In turn, this can spark new ideas, new ways of dealing with problems, and an overall feeling of being refreshed.

Walking can also boost your memory. Walking specifically helps strengthen the hippocampus. This is the part of the brain involved in verbal memory and learning. A study of women 65 and older found that age memory decline was lower in those who walked more.

2. Walking Improves Your Bodily Functions

Daily walks can help fend off illness by boosting your immune system. Walking also improves your blood glucose levels. It doesn't have to be a long walk either. One published study found that a quick 15 minute walk after a meal was as effective at lowering blood sugar levels in 24 hours as a 45 minute walk.

Walking also can lessen the pain of arthritis and fibromyalgia. The low impact of walking is enough to lower pain and improve function for most people.

Walking also helps boost your circulation.This can help lower blood pressure and reduce risk of heart attacks or strokes.

Walking can help strengthen bones as well. One study found that women who walked for a minimum of 4 hours a week saw 40% reduced risk of hip fractures. This is great news for people just starting a workout routine, or people who need low impact exercise due to joint issues.

3. Walking Reduces Your Risk Of Tripping and Falling

Walking daily can help prevent trips and falls as we age. As we get older we start to lose our balance and muscles weaken in the shins that cause a shuffling gait that can increase the risk of falling. However, by walking consistently, our balance can improve and strengthen the lower body. Walking with an heel to toe stride will help strengthen these muscles even more by emphasizing dorsiflexion (moving the foot towards the shin).

All in all walking is one of the most productive things you can do. It is never time wasted and always produces more benefits than you expect. Trust the process, start going on regular walks. ESPECIALLY if you feel overwhelmed/swamped or too busy! If you're not sure where to start, confused, and looking for a customized online or in person program tailored to your specific goals, click here to schedule a free session or 20 min call.

Foodie Friday: Apple Pie Smoothie

Sat, 30 Nov 2019 04:03:50 GMT

Foodie Friday: Apple Pie Smoothie

Happy Friday Everyone! I hope you all had an awesome Thanksgiving! Today we have Protein Packed Smoothie you're going absolutely love!

�� Apple Pie Smoothie

✳Ingredients

▪️ 4 apples

▪️ 2 cups coconut yogurt

▪️ 4 cups almond milk

▪️ 4 tbsp chia seeds

▪️ 2.1 oz rolled oats (uncooked)

▪️ 4 scoops vegan protein powder

▪️ 1 tsp cinnamon

▪️ 1 tsp ground nutmeg

▪️ 1 tsp stevia

Serves 4

✴Steps

1. If you're having this smoothie for several days in a row, Portion the dry ingredients into a bag or container for each morning. Set aside your apple so no one gets to them before you do!

2. When it’s breakfast time, roughly chop the apple, discard the core. Add it to the blender with the almond milk, coconut yogurt and the prepped container of dry ingredients.

3. Blend until smooth and enjoy!️

��Nutrition️��

Approx macros for 1 of 4 servings: Calories 485, Carbs 54g, Fat 14g, Protein 36g, Sugar 19g, Fiber 12g

Technique Tuesday: The Pallof Press

Wed, 27 Nov 2019 04:01:36 GMT

Technique Tuesday: The Pallof Press

The Pallof Press is a great anti-rotation exercise. Whether you want to work on better posture and feel better �� or if you are an athlete wanting to increase their rotational power. The pallof press can do it all!

Monday Tip: The Threat of Obesity in America

Tue, 26 Nov 2019 03:53:13 GMT

Monday Tip: The Threat of Obesity in America

Happy Monday All! This morning we're keeping things in perspective in understanding one of the many important reasons we choose to live the healthy lifestyle that we do��

The Threat of Obesity in America

Did you know that obesity has tripled in prevalence over the past three decades?

I want you to understand the distinction between being overweight and being obese. Being overweight indicates an excess of body weight to height where being obese would indicate a surplus of fat caused by a continued excessive consumption of food. Unfortunately, there are many reasons that someone overeats to the point of becoming obese including boredom, depression, stress and anxiety or being raised in a household where this is the norm. With resulting health issues including hypertension, cancer, diabetes, and depression, it is an epidemic that needs an immediate intervention.

American’s insistence on instantaneous gratification in all facets of their lives has led to the fast food revolution and an increasing dependence on foods filled with high amounts of sodium, sugar and high fructose corn syrup. But, neither fast food chains nor companies who make their money peddling sugary snacks are going anywhere. And, this cycle of family obesity will continue unless you put a stop to it yourself in your own lives.

There is a silver lining though…in a recent survey run by the Dong D. Wang of Harvard T.H. Chan School of Public Health and coauthors found that, from 1999 through 2012, healthier quality of diet cumulatively prevented 1.1 million premature deaths. Americans are taking a stand and insisting on having healthy options on menus, regardless of where they choose to dine. By the end of 2016, the Federal Government has mandated that menus have the nutritional content listed next to food items which allows people to make educated decisions about what they choose to ingest.

And, that, right there, is the crux of the problem: education. Most people just don’t know how to choose a healthy option from an unhealthy one.

Take a smoothie, for example. It’s fruit and yogurt…what’s bad about that? The extra sugar content in the mixes many companies use in their smoothies turn something that sounded healthy into a sugar spiking beverage.

It’s important for Americans to learn to distinguish between what sounds healthy and what really is healthy. Luckily, more schools are incorporating health and nutrition into their physical education programs so that we can battle the problem as early as possible and rewire what our kids think of as “good” food.

You don’t need to be a part of the statistic. Break the cycle. We want to guide you on your path to health and wellness.

References:

http://agris.fao.org/agris-search/search.do…

http://search.proquest.com/…/14fc03f99ed6bf1ad661419fe33…/1…

http://healthaffairs.org/…/health-affairs-november-issue-f…/

3 Quick and Easy Tips to Better Sleep

Sat, 23 Nov 2019 03:51:02 GMT

3 Quick and Easy Tips to Better Sleep

Wouldn't it be nice if we could all be "morning people?" Who wouldn't want to wake up feeling refreshed, alert, and hopeful? However, I'm guessing that isn't the reality for most of us. We all know that good sleep is the foundation for good health and a happier frame of mind. According to research almost a third of us drag ourselves out of bed in the morning when we haven't gotten enough good-quality sleep at night, which in turn means we aren't feeling as great as we could be during the day. Another thing that poor sleep can do is mess with your appetite. Being tired throws your hunger hormones out of whack. Also, a tired fatigued brain loses the power to make decisions like choosing that apple over a slice of cake.

It's no secret that to feel the best during the day you need to sleep well. However, there isn't a magic pill you can take to make that happen. Unhealthy daytime habits and lifestyle choices can leave you tossing and turning at night. However, by making a few changes to your morning and evening routines you can be on the way to the best sleep of your life!

Here are a few tips to help you get better sleep!

Tip 1. Keep in Sync With Your Body's Natural Sleep/Wake Cycle

Your body's natural sleep/wake cycle is known as your circadian rhythm. By keeping a regular sleep/wake schedule you are going to be feeling much more refreshed and energized than if you got the same number of hours at different times. Going to sleep and waking up at the same time helps set your body's internal clock and optimizes the quality of sleep that you get. Technically if you are getting enough sleep you shouldn't even need an alarm clock.. Hard to imagine right? Another hack to getting better sleep is try to avoid sleeping in. I know this is a tough one to swallow. But hear me out! The more your weekend/weekday sleep schedules differ, the worse the dragging and tired symptoms you will experience. Try taking a nap during the day to make up for a light night out. This way you pay the sleep debt with out disturbing your natural circadian rhythm.

For more information on personal or online training with Infinity Personal Training, click here!

Tip 2. Control Your Light Exposure

There are two main hormones that affect your circadian rhythm. They are melatonin and serotonin. Melatonin is a naturally occurring hormone controlled by light exposure. Your brain secretes more melatonin when it's dark. AKA Making you sleepy. In contrast, your brain produces less melatonin and more serotonin when its exposed to light. This doesn't have to be natural sunlight either. We are talking lamps, laptops, cell phones, TV's etc... All in all, most of modern life is not set of of the production of melatonin and your circadian rhythm.

Things to influence your exposure to light during the day:

*Expose yourself to bright sunlight in the morning.

*Spend more time outside during the day time.

*Let as much natural light into your home or work space as possible. (Go on an afternoon walk if you don't have access to windows.)

Things to influence your exposure to light during the night:

*Avoid bright screens within 1-2 hours before bedtime (Try wearing blue-light glasses if this is not an option)

*Make sure your room is dark and cold.

*keep the lights down if you get up during the night.

Tip 3. Wind Down and Clear Your Head

Stress, worry, anger, anxiety and many more feelings from your day can make it very difficult to sleep. By taking steps to manage your overall stress and learning how to bring your anxiety and worry down can make it easier to unwind before bed. Problems clearing your head at night can also stem from poor daytime habits. The more your brain is stimulated throughout the day the harder it can be to slow it down at night. One classic example is constantly checking your phone, email, or social media. Then, when it comes to getting to sleep at night your brain has become accustomed to seeking that same stimulation. Try limiting or setting a schedule for checking your phone and social media and focus on one task at a time. This way you'll be much more able to calm your mind at bed time. A few other techniques to help clear your mind and activate a relaxation response by lowering heart rate, blood pressure and stress levels include deep breathing exercises and/or a body scan exercise. If you are confused about where to start with these exercises check out this quick video on deep breathing!

https://youtu.be/S8Rgi3sFdFw

All in all, a good night's sleep is just as important as regular exercise and a healthy diet. It can cause weight gain, increase disease risk in both adults and children. It can also have negative effects on your hormones, exercise performance and brain function. On the flip side, good sleep can help you eat less, exercise better, adn be healthier! If you want to optimize your health or lose weight then getting a good night's sleep is one of the most important things you can do! If you're not sure where to start, confused, and looking for a customized online or in person program tailored to your specific goals, click here to schedule a free session or 20 min call.

Foodie Friday: Fully-Loaded Hi-Protein Cauliflower Mash

Sat, 23 Nov 2019 03:46:16 GMT

Foodie Friday: Fully-Loaded Hi-Protein Cauliflower Mash

Happy Foodie Friday! Today we have a little alternative you can use instead of those butter filled mash potatoes!
�� Fully-Loaded Hi-Protein Cauliflower Mash

Ingredients - Serves 4

1 medium head cauliflower

4 slices turkey bacon

⅓ cup greek yogurt (2% fat)

⅓ cup chicken broth (low sodium)

1 tbsp garlic paste

1 tbsp italian seasoning blend (low sodium)

4 tbsp cheddar cheese (reduced fat)

Fresh chives

Sea salt

Pepper

Coconut oil spray

️Steps:

1.) Chop stem and leaves from cauliflower head and add the remaining florets to boiling water. Boil cauliflower until it is soft.

2.) Cook turkey bacon in a nonstick skillet. Lightly spray with coconut oil so they become crispier when cooking. Allow them to cool on a paper towel and then chop into pieces.

3.) In a high-powered blender, add cauliflower, Greek yogurt, chicken broth, garlic and Italian seasoning. Pulse blend until smooth.

4.) Season to taste with sea salt & pepper. Add chopped chives and cheddar if desired.

️Nutrition: Approx macros for 1 of 4 equally-divided servings

Calories 107, Carbs 9g, Fat 4g, Protein 13g, Sugar 4g, Fiber 4g

Technique Tuesday:

Wed, 20 Nov 2019 03:43:54 GMT

Technique Tuesday:

Try out this Quick core workout that will have your abs burning in no time!

Here’s the circuit:

Deadbugs x 10 ea.

Low Plank x 30-40 Secs.

Eccentric (Slow) Straight Leg Sit Ups x 10

V-Sit Russian Twists 10 Ea. Side

Monday Tip: Eat This, Not That. Thanksgiving Edition

Tue, 19 Nov 2019 03:27:34 GMT

Monday Tip: Eat This, Not That. Thanksgiving Edition

Happy Monday Everyone! Here we have some healthy tips before you put together that Thanksgiving shopping list. Fear This, NOT That, Thanksgiving Edition!

I don’t know about you, but I am transfixed by all of the books, articles and advice available when it comes to healthy eating – especially the ones that give you healthier alternatives to your favorite foods. With America’s feasting holiday upon us (Thanksgiving), there is no better time than to put together a list of Eat This, Not That, the Thanksgiving Edition.

I’ve compiled a short list of a few very tasty, yet more healthy, alternatives to the main dishes that will laden your table this Thanksgiving.

The Main Event: TURKEY TOM

Eat this:

• Skinless turkey breast – removing the skin removes unwanted fat calories.

• White meat – Eat white meat for an extra lean bonus.

• 2-3 portions max – our fist size is roughly 1 portion.

Not that:

• Dark meat – Just a little added fat content, but do you really need that?

• Butter & Gravy – If you can avoid them, your meal will be a bit healthier.

The Topper: Gravy

I will give you this, eating the white meat of turkey without gravy is like trying to swallow chalk. It just doesn’t go down that easily. But, gravy is essentially made of the fat drippings and butter that didn’t sink into the bird. Still sound tasty? If so, give this a try…

Eat this:

• If possible, eat gravy made with fatless turkey drippings

• Let your gravy sit for a bit on the counter and then take off the top layer of fat.

Not that:

• Canned gravy – Packed with sodium and other ingredients you likely can not pronounce.

Dish Filler: Bread and Rolls

This is a tough one…just the smell of baking bread and stuffing alone makes many people salivate with anticipation. ✴But, you’re on a mission for health, so do your best to avoid these tasty dish fillers.✴ If your carb cravings are overwhelming, try to make a stuffing using whole grain bread and low butter content. Load it up with onions and celery for flavor so you can get a taste of the good stuff without going overboard on filling calories you just don’t need.

Eat this:

• Stuffing – Try to make it with whole grain and low butter content.

Not that:

• Refined, white bread rolls. Especially with butter. Darn!

• Stuffing made with mostly bread and no added veggies, or smothered in butter.

White Elephant in the room: Mashed Potatoes

Eat this:

• Sweet potatoes

• Yams

Not that:

• White potatoes

• Scalloped potatoes

• Sweet potato fries

• Candied yams

On the Side: Cranberries

Bon Apetit!

Foodie Friday: Cajun Veggie Chips

Sat, 16 Nov 2019 00:09:30 GMT

Foodie Friday: Cajun Veggie Chips

Happy Foodie Friday! I hope everyone had an amazing week! I think you guys will really like this one!☺

Here's a nutritious way to enjoy some crunchy, tasty chips. By thinly slicing and baking vegetables, you're able to get your chip fix without tanking your fitness results. Make a large batch on the weekend and portion your veggie chips out into ziplock bags for the week.

Servings: 4

Here's what you need:

• 2 lbs of root vegetables, thinly sliced (sweet potato, parsnips, beets or carrots)

• Sea salt

• Cajun spice

Directions:

1. Preheat the oven to 375 degrees F. Line a rimmed baking sheet with parchment paper.

2. Thinly slice the root vegetables with a mandoline slicer, to 1/8 inch thickness. Toss the sliced veggies with a sprinkle of sea salt and Cajun spice.

3. Spread the sliced veggies over the prepared baking sheet. Roast for 20 minutes, or until crispy. Enjoy!

Nutritional Analysis: One serving equals: 139 calories, 0g fat, 287mg sodium, 22g carbs, 8g fiber, and 3g protein

Technique Tuesday: Upper Body Mobility Drills

Wed, 13 Nov 2019 00:06:45 GMT

Technique Tuesday: Upper Body Mobility Drills

Whether you are looking to start your day off with some mobility or break up the time you spend sitting at your desk, these mobility drills will help you move better and fee better! ��

T-Spine Threads x 5 Ea.

Gunslingers x 5 Ea.

Neck Nods/Tilts x 5 Ea

Monday Tip: Diabetes Awareness

Tue, 12 Nov 2019 00:00:10 GMT

Monday Tip: Diabetes Awareness

Happy Monday! Its American Diabetes Month! I hope this information is helpful for you or someone you may know��

In observance of American Diabetes Month, I would like to talk to you about this disease that is sweeping across America. Did you know that 1 in 11 Americans is living with diabetes today? Let that sink in while you consider this: every 23 seconds, someone in America is diagnosed with this horrible disease that results in more deaths than AIDS and breast cancer combined. The worst part? It can, for the most part, be prevented or at least controlled with medication, but it’s a silent killer. There are not normally any outward signs that you have this disease.

What are the different types of diabetes?

Type 2 – This is the most common form of diabetes, accounting for the other 95% of the total number of people diagnosed. While this form can be hereditary, or occur during pregnancy, the highest risk factor is obesity. Some people with Type 2 are able to control their insulin needs with a drastic change in both diet and exercise, but others have to take insulin to control it.

The American Diabetes Association recommends a long term plan of diet and exercise to control or overcome the disease, should your weight play the biggest part in your diagnosis.

Combining aerobic exercise, strength training, flexibility exercises/stretching, balance exercises, and activity throughout the day can greatly help with managing the disease.

Should you be suffering from diabetes, please allow our trainers to design a program for you to safely manage your health and fitness to help you reach your long term goals.

For more information about Diabetes Diagnosis and Control, please visit:

https://www.diabetes.org/

Foodie Friday: Protein Power Mixed Nut Mix

Fri, 08 Nov 2019 23:58:15 GMT

Foodie Friday: Protein Power Mixed Nut Mix

With all the travel coming up I thought it would be nice to give you guys a good mix you can pack with you before you hit the road!

Protein Power Mixed Nut Mix

Ingredients - Serves 6

1 cup frozen shelled edamame beans

1 tsp olive oil

1 pinch sea salt

⅓ cup pumpkin seed kernels

1⅓ cups peanuts

½ cup raw cashews

⅓ cup dried cranberries

Sea salt

Pepper

Directions:

1.) Set oven to 350°F / 180°C / Gas 4.

2.) If using frozen edamame, thaw or defrost them under warm water. Pat the edamame completely dry and leave them to rest on a dry towel for at least 1 hour at room temperature. This is important as they will not get crispy, if they are still wet.

3.) Add the edamame to a bowl along with olive oil and pinch of sea salt. Toss to combine.

4.) Spread the edamame on a baking tray lined with parchment OR a porcelain/glass baking dish. Bake in the oven for at least 30 minutes, shaking the pan halfway through to flip the edamame. The edamame should be crispy on the outside and seared along the edges.

5.) On another baking sheet lined with parchment, add pepitas (pumpkin seeds). Roast in the oven for no more than 10 minutes, or until golden brown. Remove from the oven and let cool.

6.) Allow the edamame to completely cool, then add it to a bowl along with the rest of the ingredients. Toss together and add sea salt to taste.

Nutrition:

Approx macros for 1 of 6 servings

Calories 302, Carbs 17g, Fat 23g, Protein 13g, Sugar 6g, Fiber4g

Technique Tuesday: Incline Bench Squat Regression

Tue, 05 Nov 2019 23:54:49 GMT

Technique Tuesday: Incline Bench Squat Regression

Do you have trouble squatting? Maybe you experience knee pain or low back pain during and/or after you squat. Try out this simple regression for pain free squats!

Monday Tip: Sugar Facts

Mon, 04 Nov 2019 23:52:38 GMT

Monday Tip: Sugar Facts

Happy Monday Everyone! Hope you all got to enjoy the beautiful weather this weekend☺ Around this time of year its nice to be reminded that....

Sugar is NOT your Friend!

Well, you made it through another Halloween – did the neighborhood kids leave you with a full bowl of sugar-laden treats? Get rid of them – now! I mean, give them away, send them to the military overseas, trade them at the dentist’s office for a toy, or throw it away – anything but eat yourself into a sugar coma. Sure, it may give you a temporary burst of energy (sugar high), but when it wears off…yikes! You will likely feel sluggish, it can lead to weight gain, stomach pain and a whole host of other problems. Sugar is NOT your friend, especially if you are on your journey toward better health and overall fitness.

Check out these sugar-related facts before you take one more bite of that chocolate bar:

Fructose can make your organs fat – wait, what?! Did you even know that was a “thing”? It triggers your liver to store more fat around the outside of the organ, which, left unchecked over time, could lead to non-alcohol related fatty liver syndrome.

Sugar can lead to diabetes – “A PLoS One study found that for every extra 150 calories from sugar available per person each day, diabetes prevalence rises by 1.1%”.

Sugar can lead to heart disease and stroke – as a side effect of long term diabetes, excess sugar in your bloodstream leads to a hardening of the muscles around your blood vessels.

The Journal of the American Medical Association released a study that found a link between sugar increasing the liver’s storage of fat AND a decrease in the body’s ability to get rid of it.

Sugar can cause addiction – Just like a street drug, the more you have, the more you want.

Sugar makes you ravenous – It messes with your ability to tell when you are hungry or full.

Sugar highs make for huge sugar crashes – it takes less than 30 minutes for your body to crash after a quick burst of energy from sugar.

Sugar can lead to depression – researchers have found a link between diets high in sugar content and depression.

Put down the candy bar and reach for some natural sugar found in whole fruit such as apples, berries and bananas. It won’t cause the same crash as artificial sugars and you’ll feel full longer

Foodie Friday: Easy Gluten-Free Almond Crust PIZZA

Fri, 01 Nov 2019 22:45:11 GMT

Foodie Friday: Easy Gluten-Free Almond Crust PIZZA

Food Friday coming at ya' and I got an ALL TIME FAVORITE!

✴Ingredients - Serves 6

1½ cups almond flour

¾ cup parmesan

1 tsp onion powder

2 tsp oregano

1 pinch sea salt

1 tbsp garlic

2 eggs

3 tbsp olive oil

⅓ cup almond flour

1 cup mozzarella cheese

1 tomato

Fresh basil

Red pepper flakes

Directions:

1️⃣ Set oven to 400°F / 200°C / Gas 6.

2️⃣ Mix together the dry ingredients in a large bowl.

3️⃣ In a smaller bowl, beat together the wet ingredients. Add the wet ingredients into the dry ingredients and stir and fold everything together. If the batter is too wet, simply add teaspoons of almond flour until it thickens.

❇Let the batter rest for a few minutes in the fridge.

4️⃣ Add a few tablespoons of almond flour to a clean countertop. Kneed the dough, folding and re-folding, adding tablespoons of almond flour until the dough is no longer sticky.

5️⃣ Add the dough to a baking tray lined with parchment paper. Carefully spread out the dough in the form of a circle or rectangle (or your desired shape).

6️⃣ Bake in the oven for 6-8 minutes until the edges of the pizza are lightly browned. Be careful of over-baking – the longer you bake it, the crispier it will be upon cooling. Remove the pizza from the oven.

7️⃣ Add the cheese and the tomato slices. Bake in the oven for 3-5 minutes, or until the cheese has melted and lightly browned. Remove from the oven.

8️⃣ Garnish and enjoy!

Nutrition:

Approx macros for 1 of 6 servings

Calories 372, Carbs 8g, Fat 32g, Protein 19g, Sugar 2g, Fiber 4g

Client of the Month: November 2019

Fri, 01 Nov 2019 22:42:46 GMT

Client of the Month: November 2019

��✨The Client of the Month for November is... Todd and Joanne Kephart!!✨��

Todd and Joanne have been with IPT since June of 2018. They recently retired and are living in Plano. After a couple of back surgeries and spinal injections, Joanne’s doctor told her she needed to get serious about working out so they decided to make the change together…”We were impressed with the bios on the IPT website and went in for a consultation. We had always talked about exercising and were ready to actually DO IT.”

A couple that works out together, succeeds together...

They have been working out with Vince for a little over a year. Their results have been twofold. Todd has lost 17.2 of body fat since he first joined and Joanne has reached her main goal of reducing her pain and increasing her mobility. “We have learned to eat healthy, but more importantly it is about how much stronger we feel.”

Support and guidance are invaluable...

“Vince is always cognizant of our limitations but he still expects us to work hard and never give up! And we love that about him. Our lives have changed in that we are more physically active than before IPT. In fact, we hiked over 6 miles in Yellowstone and climbed Enchanted Rock in the heat of summer last month. We could have never accomplished that before Vince.”

We are so glad to have you two as part of the IPT family! Keep dreaming big!

Infinity Personal Training: When You Need a Life Changing Experience. Not Just a Trainer.

For more info about Infinity Personal Training, and for a free assessment/consultation go to http://www.personaltrainingallen.com/

Technique Tuesday: 10-15 Minute Workout

Tue, 29 Oct 2019 22:40:13 GMT

Technique Tuesday: 10-15 Minute Workout

Fall is officially here... But just because the summer season has ended, doesn't mean we get to stop working towards staying in shape! To keep you on track, try this 10-15 minute workout that can easily be done in the comfort of your home or in a hotel room.

Monday Tip: 10 Great Benefits of Dark Chocolate

Mon, 28 Oct 2019 22:37:09 GMT

Monday Tip: 10 Great Benefits of Dark Chocolate

Happy Monday and Happy National Chocolate Day! Yes, I said chocolate :)

Dark chocolate has more health benefits than most people assume. And if you don’t like dark chocolate because of its sweet bitterness, you probably didn’t discover the right way to enjoy it.

Here’s how you do it: take a piece in your mouth and don’t chew it. Just allow it to melt on your tongue, and you’ll feel the full flavor of cocoa butter overcoming the bitter notes.
It’s wonderful!

You can use dark chocolate in easy healthy recipes. They are simple, too! You just mix cocoa butter, cocoa, honey, hazelnuts, and vanilla extract. You mold and cool. And there’s your home-made healthy chocolate, ready to be enjoyed.

You might be wondering: what makes the dark bar better than all other types of chocolate? Why should you replace the sugary, milky dessert with the full-on cacao flavor?

1️⃣ It Has Antioxidant Properties

Antioxidants protect your body’s cells from heart disease, cancer, and other diseases. That’s because they balance out the damaging effects of free radicals. Cocoa beans contain flavanols. These are antioxidants, which reduce the damage free radicals cause to the body’s cells. Although scientific studies are not particularly clear whether eating chocolate reduces the risk of getting certain cancers, they show that flavanols support the heart’s work. Since these antioxidants are found in cocoa beans, it means you should eat chocolate with a high percentage of cocoa in its ingredient list. Dark chocolate that is...

2️⃣ Dark Chocolate Can Boost Your Focus

One study found that flavanol-rich chocolate improved the brain’s cognitive functions in healthy young people. That sounds promising, doesn’t it?

3️⃣ It Protects Your Skin from Dehydration

The antioxidants in dark chocolate will help you stay protected under the sun. They increase hydration and skin density by improving the blood flow to the skin. Pick up a few bars when packing for your next vacation. But please; don’t assume you’ll need less water. You still need plenty of it!

4️⃣ It Supports the Functions of Your Heart

This is another health benefit linked to antioxidants. Flavanols effectively prevent the oxidation of LDL (bad cholesterol). One study showed that they also reduced the calcified atherosclerotic plaque in the coronary arteries. With that, they reduce the risk of heart disease.

5️⃣ Dark Chocolate Lowers Blood Pressure

We’ll keep talking about flavanols since that’s the most surprising health gain of dark chocolate. Do you know what else they do? They stimulate the lining of your arteries to produce NO (nitric oxide), which relaxes the arteries. With that, it improves the blood flow within your entire system.

6️⃣ Cocoa Is Rich in Good Nutrients

High-quality dark chocolate gives you plenty of fiber, so it’s great for your diet. It also boosts you up with high levels of manganese, copper, magnesium, iron, selenium, zinc, and potassium. It’s a natural health booster, so why would you avoid it? Of course, a bar of chocolate also contains a lot of calories, so it’s important not to go overboard with the consumption. You’ll get the most significant potential out of any healthy food when you consume it in moderation.

7️⃣ It Boosts Your Energy Levels

Cocoa is relatively rich in theobromine and caffeine, which are known to stimulate your energy level. We’re saying “relatively” rich since the levels are not as high when you compare them to coffee. Still, dark chocolate will make you feel a bit more awake if you consume it at breakfast.

8️⃣Chocolate Is Important for Pregnant Women

Well, that’s some good news! Fetal growth is a complex process that requires an endless list of vitamins and minerals. Eating about 30 grams of dark chocolate every day will contribute to a proper pregnancy diet. We already talked about the iron, zinc, magnesium, and all other useful nutrients in cocoa. When you add the antioxidant effect into the picture, it’s clear why future mommies should indulge in some chocolate without feeling guilty.

9️⃣ Dark Chocolate May Help in Diabetes Prevention

But it still has sugar in it? How could it prevent diabetes?

Yes; it sounds crazy. But when eaten in moderation, dark chocolate improves insulin sensitivity in your body. With that, it may prevent the onset of diabetes, at least temporarily.

�� Chocolate Makes You Happy

Let’s switch the talk from antioxidants to another important chemical: PEA (phenylethylamine). What does it do? It triggers your brain to release endorphins – the chemicals it produces when you feel happy or in love. It’s no wonder why you suddenly feel sooooo good after tasting a piece of a high-quality chocolate bar.

Remember the Moderation Rule... When you realize that dark chocolate is so good for your health, you might feel encouraged to eat a lot of it. We should always know the difference between “It tastes nice” and “It’s good for me.” Although cocoa-rich chocolate is both these things, it stops being good when you use its health benefits as an excuse to eat more of it.

❇For now, let’s enjoy chocolate without all the health talk behind that. We’re allowed to do that but in moderation. Hopefully, the list of health benefits above inspired you to choose dark over milk chocolate every time.

Why Everyone Should be Squatting

Fri, 25 Oct 2019 22:34:36 GMT

Why Everyone Should be Squatting

Ahh the squat! A beautiful movement if done correctly, and a scary/ugly motion if done incorrectly. Babies perform the squat perfectly with out ever being cued or coached on the exercise. Yet, somewhere between wearing diapers and becoming an adult we lose the ability to squat the right way. How does that happen? Where do we lose this motion? Well, the first place to look is our time spent sitting in chairs. The second, is not understanding the benefits of being able to squat properly and regularly. My goal in today's blog is to shine some light on the second point of the squat and its many benefits.

SMLXL

When you get in the full depth of the squat (properly of course).It is more than just another exercise. This is a powerful complex compound movement. Not only does the full squat demonstrate movement efficiency, but also joint range of motion in the lower body. Think back to the last time you squatted with your hips going below your knees. It's probably been a while right? This is because chairs have taken over and taken the spot of us having to do a full depth squat as part of your daily movement patterns. AKA "you either use it or you lose it."

SMLXL

All hail the squat! in terms of movement patterns, the squat is king! This single movement provides the most diverse benefits of increasing strength. There is a lot that goes into a proper squat, your software and hardware are all working together. Software is the brain telling the body what to do. Then the hardware is the muscle strength and joint mobility. A full depth body weight squat demonstrates range of motion through the ankle, knees, and hips. This in turn requires a very specific and proper motor pattern to lower your body mass between your two legs. Then, we get more benefits from a loaded squat by having to ingrain the pattern of keeping a neutral spine while generating power from the hips.

SMXLL

Like I said the squat is beautiful when done correctly and when done poorly it is harmful to your joints. Especially done incorrectly through multiple reps and an added load it can be disastrous to your body. As a trainer I run into clients all the time that tell me their knees hurt when they squat. I like to fire back "the way YOU squat hurts your knees." There is a reason we have every client who wants to train at our studio do a squat in their fitness assessment. A body weight squat can tell me how some one moves in 3 seconds more than any other movement.

Think about how many times you perform a squatting motion each day. You get in and out of bed, in and out of your car, you sit in a chair, on a toilet, or even picking some trash off the floor. They could be quarter or half squats but if performed with poor form could over time take a toll on on your joints. The quickest way to change the way you feel is to change the way you move!

SMXLL

The instant gratification of our society is also a culprit for why we have lost the art of the squat. People will say the squat hurts their knees, so it must be the knees fault. Then they take pills or get injections and avoid squats all together and hope that when they try it again it will magically feelt better. The better option of changing the way you move involves hard work and some effort. These are things needed to learn improved movement patterns.Poor patterns are tough to crack. First, you need take ownership over your body. You can do this by finding a coach to teach you how to move and squat properly. Then, Once you get the movement down perfectly, squat often.

First action step is to try a squat yourself. Try it barefoot, with your feet hip width apart and pretty straight. squat down as far as you can go keep your shins and torso parallel and as vertical as you can. Most people will not be able to do this. This is where hiring a coach who values proper form and technique comes in! Learning to do the squat correctly will no doubt increase your quality of life. Drop the pills, shots, and the training through pain and start improving the way you move! NOW GO SQUAT!

Foodie Friday: Crunchy, Crispy Italian Meatballs

Fri, 25 Oct 2019 22:28:07 GMT

Foodie Friday: Crunchy, Crispy Italian Meatballs

Happy Foodie Friday! Today we are featuring a recipe from Kevin Curry, a local dallas chef of FITMENCOOK. He's been the source of my gains since college and has many recipes for all types of diets.

✴Ingredients

1 lb lean ground turkey

1 egg

1 tbsp garlic paste

1 tbsp italian seasoning blend (low sodium)

5 tbsp fresh basil

5 tbsp fresh parsley

¾ cup feta

¼ cup panko breadcrumbs

¾ cup panko breadcrumbs

5 tbsp flaxseeds

1 tbsp italian seasoning blend (low sodium)

1 pinch sea salt

1 pinch pepper

✳Steps

1.) Set oven to 420°F

2.) Mix together all of the ingredients for the meatballs in a large bowl. Be sure it is thoroughly mixed together. Use an ice cream scooper (or large spoon) to carefully portion out each serving of meat so all the meatballs are roughly the same size. Form the meatball and place it on a dish.

3.) Once all the meatballs are formed, place them in the refrigerator for at least 30 minutes so they can become more firm.

4.) While the meatballs are chilling, mix together all of the ingredients for the coating in another clean, dry bowl.

5.) Dip the meatballs in the coating and tightly pack in the coating. Place the coated meatball on a baking rack (or sheet).

6.) Bake the meatballs in the oven for about 20 minutes, until the outside is golden brown and the inside of the meatball is no longer pink. The meatball should be somewhat firm to touch, just be careful to not overcook and dry out the meatballs.

7.) Enjoy with homemade marinara, in a salad or even on a sandwich!

❇Nutrition: Approx macros for 1 of 18 servings

Calories 85, Carbs 4g, Fat 4g, Protein 8g, Sugar 0g, Fiber 1g

Loan's Success Story!!

Wed, 23 Oct 2019 22:25:59 GMT

Loan's Success Story!!

My name is Loan and I work as a Mainframe Systems Programmer for the past 20 years. I often work 45-55 hours per week with lots of night and weekend work. This adds up to many hours of sitting at my desk and stress eating. I found that it has been harder and harder to keep the weight off as I get older even though I stay very active with weight lifting, kickboxing, cycling, and rock climbing.

People have asked me why I would pay this money to a gym when I can workout at their gym for $10/month. I tell them it is because Infinity is more than just a gym - it is a support system that I didn't realize I needed. The support not only comes from the trainers but from clients as well. I love working out at Infinity because the trainers never let me slack off. Shaun's 'gentle' encouragement has gotten me to lift heavier and move faster. I never thought I would be able to deadlift multiple reps of 230 lbs but I listened to Shaun and was pleasantly surprised.

The trainers at IPT are the best I've ever worked with and found that you really need to listen to them to get the best results - they know their stuff! My nutrition meetings with Josh has been also been invaluable. Not only do I have monthly meetings to discuss action plans, but I receive messages each week to make sure I stay on track. I have lost 16 lbs since working out at Infinity which is something I never thought I would be able to do. I have come to the reluctant conclusion that you can't out exercise bad eating and sometimes you need a strong support team. I still have some struggles but I know that if I continue at Infinity it will become easier and get me to my goals!!

Technique Tuesday: Bench Supported Kettlebell Complex

Tue, 22 Oct 2019 22:24:19 GMT

Technique Tuesday: Bench Supported Kettlebell Complex

Try this quick total body work next time you hit the gym or even in the comfort of your home. This bench supported kettlebell complex is sure to get everything fired up!

Monday Tip: Tranform Your Body in 30 Days

Mon, 21 Oct 2019 22:19:38 GMT

Monday Tip: Tranform Your Body in 30 Days

Happy Monday!! Your Monday Morning thoughts' SET the Tone for the rest of the week. See yourself getting stronger, living a fulfilling, happier and healthier life!

The holidays are on the horizon, and with them two straight months of eating too much, sweet indulgences, and missed workouts.

Then 2020 will begin with you 5-10 pounds heavier than you are today.

Ugh. No thanks.

What if you spent the next 30 days dropping excess pounds and getting into better shape? Then you could ride out the holiday months fitter than ever and more likely to eat healthier, indulge less and stick with your workout schedule. You'd welcome the New Year feeling fabulously fit and confident.

Sounds good, right?

I've got a few strategies to help get you there. Just follow these 5 strategies to transform your body over the next 30 days...

1️⃣ Go Bread Free: Going bread-free for 30 days is such a simple way to accelerate fat loss. Just think of all the extra carbs and calories that you'll be saving yourself from. And it's not so bad, once you get used to it. Wrap sandwiches and burgers in lettuce or on top of a pile of greens.

2️⃣ Workout 5x's Each Week: Take the next 30 days to really focus your efforts in the gym. Train as if you were preparing yourself for an athletic event(or better yet,PLAN ONE), with the mindset that each and every workout is important in seeing you through your goal.

3️⃣ Go Sugar Free: Sugar is the biggest thing holding you back when it comes to dropping fat and getting lean. And not just refined sugar. I'm talking about all sugars. Take the next 30 days to cut out all sweeteners and limit your intake of sweet fruits. This will be hard at first, especially if you have a sweet tooth, but the rapid change in you body is fantastic incentive to keep going.

4️⃣ Focus on Protein and Veggies: Enough about all the things you can't eat, let's talk about what you can eat. Your meals should be a variety of protein and veggies. For protein stick with organic, hormone-free meat that has been roasted, baked or grilled. For veggies, avoid starchy veggies like potatoes, and instead stick with an assortment of colorful, fiber-filled veggies.

5️⃣ Set Daily/Weekly Goals: The quickest way to get your body into tip-top shape is to plan out how you are going to achieve your 30 day goal and reverse engineer it. Set out what you hope to achieve in 5days, 10days, 15days,etc...until you get to 30. Make the commitment now.

So there you have it, 5 simple steps to transforming your body before the holidays even begin.

❇Remember, the next 30 days are going to pass whether you jump on board with a fitness plan or not. So you're going to spend the next 30 days simply getting older and more out-of-shape OR you could buckle down and finally make your amazing transformation. The choice is yours!

✴✴An even BETTER plan for success is to sign up for the 60 day challenge! We have a new and exciting 60 Day Challenge getting ready to start on October 28th and will run until December 22nd!

Foodie Friday: Chocolate Protein Pudding

Fri, 18 Oct 2019 22:17:27 GMT

Foodie Friday: Chocolate Protein Pudding

��Happy Foodie Friday! Today I have a simple recipe that'll help you hit those protein numbers so you can maintain that muscle!

Here is a protein packed snack that the whole family will love. It's important to enjoy snacks that are low in carbohydrates and sugar, and high in protein in order to shed body fat and develop healthy muscles. This recipe delivers on all fronts, without sacrificing flavor.

Servings: 1

Here's what you need...

• 6 oz Greek Yogurt, plain, fat free

• 1 scoop high quality chocolate protein powder

• Sprinkle of unsweetened cocoa powder

Directions:

1. In a small bowl use a whisk to combine the yogurt and protein powder. Mix until all lumps have disappeared.

2. Garnish with a sprinkle of unsweetened cocoa powder.

Nutritional Analysis: One serving equals: 220 calories, 0g fat, 445mg sodium, 11g carbohydrate, 0g fiber, and 42g protein.

Technique Tuesday: Deadlift Cue for Better Form

Tue, 15 Oct 2019 22:15:11 GMT

Technique Tuesday: Deadlift Cue for Better Form

Use this simple trick to prevent back injuries and help with proper form next time you attempt a deadlift! Mike explains how to do this in this week's Technique Tuesday video!

Monday Tip: Time Saving Workouts Prove More Effective

Mon, 14 Oct 2019 22:12:59 GMT

Monday Tip: Time Saving Workouts Prove More Effective

Happy Monday Everyone! There is one age old excuse that we have all used at some point, "I dont have time". Welp its finally time to put that one to bed and I'll show you how below!��

How many times have you told yourself that you'd exercise and get fit, if only you had the time? If I had a dollar for time I've heard the I-don't-have-time excuse… New and exciting research is coming out in favor of shorter, more intense workouts.

Short and intense exercise sessions that utilize High Intensity Interval Training or HITT, will get you effective results with way less time invested. So there goes the time crunch excuse. You don't need to spend hours in the gym to get amazing results. A simple 30 minute workout, done right, is all you need when you're short on time.

So what does this magical 30 minute workout consist of?

As mentioned above, there's a little secret in the fitness world called High Intensity Interval Training. This means rather than doing the same cardio exercise your entire workout, you'd alternate between short, high-intensity bursts of exercise with slower, low-intensity periods of recovery.

So how long should your intervals be?

The answer is, it doesn't really matter. There are no real hard-and-fast rules with interval length. Varying lengths bring varying benefits, so it's important to find which length works best for you.

Beginners should aim for no more than 30 seconds of high-intensity bursts. If you're feeling strong and are in good shape, then go ahead and push yourself a bit longer.

An interval-training workout involves four variables that can be modified to meet your goals: intensity of intervals, duration of intervals, duration of recovery intervals, and the number of interval repetitions.

Interval training can be casual, spur of the moment bursts of activity depending on how you're feeling that day or if you're working towards a specific sports or fitness goal then you can take a more sophisticated, scientific approach.

The simplest example of interval training for walking would be to add short bursts of jogging or alternate slower walking with brisk walking. If you walk outdoors, then jog or walk faster between certain landmarks such as mailboxes or street signs, then slow down for a short distance. The more popular, and effective, form of interval training includes alternating between resistance training exercises and high intensity cardio exercises.

So it turns out that we all really do have enough time to get an effective workout each day. Whether you're away for work or life simply gets a little busy, that age old excuse about not having time is no longer going to work.

✳Only if you truly have a fitness or fat loss goal that you'd like to achieve��

Movement Quality Over Everything

Fri, 11 Oct 2019 22:10:50 GMT

Movement Quality Over Everything

OK! Here I go on my soap box! I am a fitness coach with a huge background in physical therapy, and one thing I learned in working with some amazing PT's is that technique should always be prioritized with absolutely no exception. When you are training, this is the time to dial in and improve your movement. The movement shouldn't be compromised by adding load, speed, or volume. Whatever kind of training you are doing, this principle should be enforced. If you were to look a pyramid of fitness/exercise, movement quality would be at the base. You should not worry about the other variables if the movement quality is sacrificed. Injuries should not occur at the gym!

Speaking of pyramids, movement is at the base of everything we do. From sitting at our desks all day, to building a bigger deadlift. When we try and overpass quality movement and start building strength or speed, one of two things will happen. You will reach a point where your gains plateau or you will face an pain or even injury when lifting.

SMXLL

When we prioritize movement quality and technique in our training we will keep getting better and keep getting stronger! Crazy right? When we add load to a movement we are testing the integrity of the movement. We are demanding more stability and control to get that move down in the same way we did it without the load. Once we have mastered this we are able to build strength and power! the brain reinforces the pathways that are being challenged. Buyer beware: This takes time, patience, consistency, and lots of hard work. But if you look at this as thing called fitness as a life long marathon and not a short sprint for gains you will reap the benefits in the long run! A great metaphor is think about fitness as a test you have to take in 5 years, you wouldn't cram for that test and stay up all night. You would be smart and learn a little bit at a time. Same thing with fitness, donn't try and force things in a short amount of time! Be patient and the results will come.

For more information on personal or online training with Infinity Personal Training, click here!

When you add a load and it does change your movement pattern, it could be because of one of two reasons. a) You are under too much load. b) you are dealing with a deficient movement pattern. Or even c.) All the above.

SMXLL

Let's look at a barbell back squat. The movement quality should remain the same as we add weight to the bar. Yes, the speed of the lift may change, but the movement should look the same whether you are just squatting the bar or pushing up 500 lbs. This is something that is overlooked all the time in training and exercise. We try and skip steps and think that by adding more weight we will get more out of the movement, when in reality we are just setting ourselves up for failure.

Start treating your workouts as if you were a world class athlete. You wouldn't see a top power lifter just going through the motions and doing semi range of motion lifts. They are focused in on getting the most out of every rep no matter what weight they are throwing around. Training is about adaptation NOT demonstration.

SMLXL

So let's geek out a little bit! Let's talk about the nervous system. The nervous system controls everything we do. If the nervous system feels we are under threat it will shut down your strength! Speed, power, and strength are o gifts given to you by the nervous system when it feels you are comfortable and not risking injury or harm. Start viewing training as a chance to build a good relationship with your movement and nervous system by gradually stressing it and creating an adaptation effect. Training is meant to help your performance in and out of the gym. It is not there to injure you or sideline you. Intelligent training and coaching should set you up for success and help you build a strong base to keep building on for a long long time! TRAIN SMART!

Foodie Friday: Moroccan Stew

Fri, 11 Oct 2019 22:01:06 GMT

Foodie Friday: Moroccan Stew

This stew is perfect for a chilly day. It is packed with antioxidant-rich vegetables and fragrant spices. Serve this stew over a scoop of cooked quinoa or whole grain brown rice.

Yield: 6 servings

Here's what you need:

• 1 1/2 cups plus 3 tablespoons water or vegetable stock, divided

• 1 large size yellow onion, finely chopped

• 2 large size red bell peppers, seeded and chopped

• 2 or 3 garlic cloves, minced

• 1 teaspoon agave nectar or pure maple syrup

• 1 teaspoon ground coriander

• 1/2 teaspoon ground cinnamon

• 1/2 teaspoon ground cumin

• 1 teaspoon grated or minced fresh ginger

• 1/2 teaspoon saffron

• 2 medium size sweet potatoes or garnet or jewel yams, peeled and cut into 1/2 inch cubes

• 1 can (15oz) diced tomatoes, undrained

• 1 can (15oz) chickpeas drained and rinsed

• Salt and pepper to taste

Directions:

1.) Heat 3 tablespoons water in a soup pot over medium heat. Add onion, peppers and garlic, and cook for 5 minutes. If the water begins to evaporate, add a little more.

2.) Stir in the agave nectar, coriander, cinnamon, cumin, ginger and saffron and cook for 1 minute, stirring constantly. Add sweet potatoes, and stir to coat. Stir in tomatoes, remaining 1 1/2 cups water and chickpeas. Bring to a boil, then reduce heat to low.

3.) Simmer until sweet potatoes are tender, about 30 minutes. Season with salt and pepper, then serve over quinoa or brown rice.

Nutritional Analysis: One serving equals: 141 calories, 1g fat, 29g carbohydrate, 6g fiber, and 6g protein.

Technique Tuesday: Pause Box Step Up

Tue, 08 Oct 2019 21:59:07 GMT

Technique Tuesday: Pause Box Step Up

It's getting chilly oustide, so why not warm up those legs with these Pause Box Step Ups? This Technique Tuesday, Mike demonstrates a challenging twist on the good ol' Box Step Up. Try it out in the video below!

Monday Tip: 3 Powerful Questions to Ask Yourself

Mon, 07 Oct 2019 21:30:11 GMT

Monday Tip: 3 Powerful Questions to Ask Yourself

Happy #MotivationalMonday

Today's post is from one of the best in our field, Cody McBroom. This morning we will focus on 3 simple yet POWERFUL questions.

Questions that will serve as your arsenal to fight your self doubt, fear of judgement, and lack of action taken.

1️⃣ - WHY NOT?

If you stop and ask yourself that; do you have a truly logical reason as to why you should not move forward on the goals you're trying to achieve? And as always, I'm not JUST speaking in terms of fitness (although I like to say your body is the PATH to power, in all other areas).

Usually, you ask yourself this and there's just a list of excuses. And even the half decent ones aren't compelling enough for you to sit still and do nothing. It's usually just a different way of saying, "I'm scared and it's uncomfortable."

But you know what...?

THAT right there, admitting you're scared and it'll be uncomfortable, is WAY more powerful than feeding yourself excuses that don't give you truth. Truth gets you much further, even when it's not the truth that you want to hear (or say).

So my point here, with question #1, is that you need to ask yourself WHY NOT more often. Especially when the decision to TAKE ACTION arises. Because 99% of the time... you don't have a great reason NOT to move forward.

2️⃣ - IS THAT REALLY TRUE?

Deep one here... But next time you judge someone else, assume someone else is judging you, or you create a self-judgment upon yourself - ask yourself this.

Is that really true? 99% of the time, it's not.

Rather, you're creating a story in your mind. Projecting your own personal doubts and judgements onto others. And simply staying still, because jumping in is scary (and requires time, effort, investment, etc.)

This is your defense system (question) for when you create excuses and judgements that hold you back from moving forward, talking it out, building a better relationship, etc...

The most POWERFUL way to use this is when someone else does something and you assume they're doing it on a hurtful basis. As if they're despising or sabotaging you. Stop and ask...

Is that really true? Are they really doing this, because they're out to get me?

3️⃣ - WHAT'S THE WORST CASE SCENARIO, IF I FAIL?

Ooohhhhh.... this is a good one (saved it for last).

Run the possibilities. ALL the scenarios, because we know your mind goes to worst case thoughts anyway.

We all do it, we're human. But if you REALLY dig deep and think about what could happen...It's not that bad. Is it life threatening? Would you lose everything and become homeless? Would you be abandoned by all friends and family? Or would the regret of NOT trying over power all the "false predicaments" of what could happen if you failed?

I'd confidently say the worst case scenario is actually NOT taking action, NOT working towards your goals, NOT doing what you want to do, and living with the regret of NOT doing anything about it, at all...

Which leads us back to, why not? And once you tell me why not...I'd say, is that really true?

"Well, no...."

Ok, so what's the worst that could happen?

Is Your Body Under Threat? How to Find Out

Fri, 04 Oct 2019 21:28:11 GMT

Is Your Body Under Threat? How to Find Out

I've said it before and I'll say it again, the human body is an incredible machine! The brain and nervous system are the ones calling all the shots. The body works under your conscious control based on what your brain tells it to do. Then, even crazier, your body also works unconsciously based on what your brain and nervous system is perceiving without you even knowing it! Like whoa! The body is super complex, it has tons of systems working together consciously, subconsciously, and unconsciously. The priority number one of the brain/nervous system is to keep you alive. It’ wants to protect the body from danger, injury, and threat at all costs. We are wired this way for survival and reproduction.

Since we have such a primal brain that is constanly looking for threats, many of us end up in a state of nervous system threat and we aren’t even aware of it. Our central nervous system is doing things to protect us at all times, and many of these things can prevent it from functioning normally. Here are some signs that your brain may think your body is under threat and is trying to protect it:

1. You’re in Pain.

This is the most obvious one.Pain is the body's alarm system. It is protective response of the nervous system to a perceived threat. Pain can show up to to tell you that there is a threat to your well being and pain is there to motivate protective behaviors. If you are in pain your body, brain, and nervous system is under threat. Pain is there to motivate you to withdraw from a harmful stimulus, avoid movements that are damaging, or seek support or care for example. Pain can be out of proportion to the actual damage that is occurring, and this is based on a lot of things such as past experiences, expectations etc. Either way, pain is NOT normal people! It is an engine light that has gone off, telling your body that something is wrong and it’s system is threatened. Just like our cars, when the engine light goes off, it is wise to get it diagnosed and repaired instead of continuing to ignore and drive/push through it. It tells you that there is a problem, not what the problem is.

SLXLM

2. You have poor flexibility/mobility:

Uncontrolled movement and too much flexibility are seen as threats by the nervous system. When your body moves away from its center and into extreme ranges of motion, there is automatically a threat of injury. The body’s response is to tighten up when it is under threat, and will limit muscle flexibility and movement from happening. Most of the time, it is not that a muscle is actually short and needs stretching, but it actually is the brain is not comfortable with letting the muscle stretch to its full potential due to the uncertainty. Stiffness and poor flexibility also go hand in hand with pain/injury. This explains why when you you throw your back out from lifting an awkward object your back gets real stiff. The nervous system instantly responds by stiffening up all of the muscles around the site of injury. Your nervous system doesn’t want you moving where it isn’t comfortable and could risk further injury. If you are suffering from chronic tightness, stiffness, and limited mobility in certain areas, there is an underlying reason. Your brain likely doesn’t trust you, and is acting like an overprotective mother and overriding your body. Neurological stretching techniques can be used to put your nervous system at ease. Spend more time near your limits, and gradually decrease the threat response is the way to huge improvements in flexibility and mobility.

SMXLL

3.Strength plateau’s/ weakness and altered movement:

Strength is the ability to create force using a muscle contraction. If the body does not feel safe when you are trying to contract a muscle or produce a movement, the brain will limit the neural drive to the muscles involved and limit force production. This is a protective response, with the brain acting like a governor to limit how much we use our muscles. This is the reason why you might see someone at the gym leg pressing 1000lbs but only able to squat 225lbs (same leg strength, different perception of threat during the movement). Many of the strength plateaus that people run into are actually due to limited stability, movement quality, and motor control. Not actually absolute strength. When the body feels safer with improved movement quality, core control, technique, and stability, it will grant you more strength. STRENGTH IS GRANTED TO YOU BY YOUR NERVOUS SYSTEM WHEN IT FEELS SAFE. This is why your trainer hopefully keeps a close eye on your form, not only so you dont get injured but so you are moving in the right planes of motion and your body feels safe to fire on all cylinders. A well known exercise scientist named Vladimir Zatsiorsky noted that the average person can only harness about 65% of their potential muscle power in any given movement. The same can be said about weakness and altered movement. When someone is experiencing shoulder pain for example, a common complaint is that it feels very weak and they cannot use it to the same extent as the other side. This goes hand in hand with limited mobility/flexibility. When the body is under threat via injury or pain, the nervous system will respond by limiting its strength and movement – to preserve and prevent further damage. Another classic example is a limping pattern that people revert to when in pain or injured. This is an automatic response by the nervous system to offload the area and protect it, which all happens involuntarily.

SMXLL

4. Dysfunctional breathing:

So when your body feels it is under threat the brain to produces a further threat/stress response in the body (both physically and chemically). This all has to do with the way we breathe day. Many people are stuck breathing dysfunction category. and it is higher in in people who sit most of the day. Breathing dysfunction happens when we fail to recruit the diaphragm to breathe, instead relying on shallow upper chest/neck breathing patterns. Breathing deeply into the belly/low back area allows us to use the diaphragm to draw in air. It enables our upper chest and neck musculature to relax, and it also directly gets you into your parasympathetic nervous system (the rest/digest part) on a chemical and hormonal level. Slow deep diaphragmatic breathing should be the norm most of the time when we are not under actual threat, working out, or on a rollercoaster etc. The problem is that many of us are not breathing this way, and are adopting a fight/flight breathing pattern all of the time. Using the neck and upper chest musculature all of the time to breathe will result in high levels of neck tension, postural issues, and further stress/dysfunction. This can be good in short bursts, but will take a massive toll on a variety of systems when on all of the time. Tell your brain that you are OK, and you can take control of your stress and tension. Start out by trying some box breathing. This is where you breath in for 2-3 seconds hold it in for 2-3 seconds and breath out 2-3 seconds.Focus on breathing through your belly and not your chest! Try going for 2-5 minutes and see how you feel!

SLXLM

Getting to know your nervous system is something that takes time and conscious effort, but everyone is capable of doing it. Listen to what your body is telling you, and it will begin to listen back and allow you to do amazing things. Learn how to control stress and take charge of the body’s threat response.

Foodie Friday: On-The-Go Ham Cups

Fri, 04 Oct 2019 21:17:47 GMT

Foodie Friday: On-The-Go Ham Cups

Everyone loves something Fast and Easy and I have just the perfect breakfast idea!

Here's a recipe for the perfect on-the-go energy food. Ham, broccoli and an egg combine for a tasty snack that's packed with protein and fiber. Make a dozen and enjoy throughout your week.

Servings: 12

Here's what you need...

• 1 teaspoon olive oil

• 1 clove garlic, minced

• 1/2 yellow onion, chopped

• 12 slices of nitrate free ham

• 1 cup broccoli, steamed and chopped

• 1/4 cup shredded cheddar cheese

• dash of salt and pepper

• 12 eggs

Directions

1. Preheat oven to 350 degrees F. Lightly spray a muffin pan with nonstick cooking spray. Set aside

2. In a medium sized skillet, heat the olive oil over medium heat. Add the garlic and onions. Cook until tender.

3. Add the steamed broccoli, cheese, salt and pepper. Mix until fully combined. Remove from heat.

4. Using kitchen scissors, make a slice to the center of each piece of ham, then fold into a cone shape in each muffin cup. Fill halfway with the broccoli mixture.

5. Crack an egg into each ham cup. Bake for 16-20 minutes, or until the edges of the ham are crispy.

Nutritional Analysis: One serving equals: 135 calories, 8g fat, 437mg sodium, 2g carbohydrate, 1g fiber, and 12g protein

What to Expect When You Start Working Out for the First Time

Tue, 01 Oct 2019 22:50:32 GMT

What to Expect When You Start Working Out for the First Time

There are a lot of new changes when you make the commitment to start exercising. More like there are a lot of things to get used to. Some things are awesome and amazing. While some things are scary and frustrating. All in all the main thing is, DON"T STRESS! It takes time to adjust to the effects of working out. Some things will fade away as your body gets stronger and better conditioned and the positive things will stick around. Knowing what to expect can help you stay on track and keep you motivated. Remember, patience is key on this long never ending journey. Give the results time, trust the process and let the small wins along the way help motivate you to keep going!

Here are a few things you will probably run into at the beginning of you fitness journey.

1. You're Gonna Feel Sore.

One of the biggest myths in fitness is that muscles soreness from working out is due to lactic acid build up in the muscles. This is just not true. True muscle soreness form working out is due to tiny micro tears in your muscle fibers. Then your body rebuilds those tears and that's what makes them stronger. But, this process can leave you feeling sore. However, expect this DOMS (Delayed Onset Muscle Soreness) to last two to three days. Also, you don't have to be a novice to working out to experience DOMS. Experienced lifters get them as well. However, it can be a bit more intense when your body is brand new to exercising. You can blame this on your nervous system. When you are new you nervous system is not efficient at recruiting muscles, but as your body learns how to move more efficiently as you keep exercising your nervous system adapts. Good news though. There is something called the repeated bout effect. Basically this means after you end up sore your body will recover and adapt your muscles to protect them from the next time around. So hang in there!

2. You Are Hungrier Than Usual.

It is totally normal to be super hungry after starting a new exercise routine. It's not just your imagination. You are burning way more calories that your body is probably used to and it is looking to refuel. This is something that differs person to person. So, if you do find your self hungrier than normal, there is no need to ignore it. Make sure you are making good choices with your fuel. A solid post workout snack with a good balance of protein and healthy carbs can help keep your hunger levels at bay.

3. There are Going to Times You Want to Quit.

It isn't always sunshine and rainbows on your fitness journey. There are going to times when you want to throw in the towel. No matter how motivated and dedicated you are, there will be setbacks and plateaus. However, fitness isn't about having a perfect or clean record. It is about consistency. Keep moving forward no matter what even when you aren't seeing the results you wanted. This is why it is important to have a positive support system around you. A coach and facility that care about your goals and will hold you accountable is a great way to help get through the rough times and come out on top! You don't have to do it on your own!

Technique Tuesday: Shoulder Mobility Drills

Tue, 01 Oct 2019 21:15:14 GMT

Technique Tuesday: Shoulder Mobility Drills

Staying hunched over a desk all day can really take a toll on your shoulders. That's why this Technique Tuesday is all about loosening up those shoulders with a few mobility drills! Give it a shot in your next workout or the next time your shoulders just need a little TLC.

Client of the Month: October 2019

Tue, 01 Oct 2019 21:13:26 GMT

Client of the Month: October 2019

��✨The Client of the Month for October is... Sarah Elledge!!✨��

Since Sarah joined in December of 2017, she has become a familiar face and lively part of the IPT Family. She trains with Shaun in Group classes once a week and Sarah has always made it a point to show up to any and all extra workouts and activities around the gym. You will always find her at the open workout, as well as the charity and specialty classes. She joins as many challenges as she possibly can and we can always count on her to be in attendance at client outings. Since the end of 2018, Sarah has lost 33 lbs of body fat and 43lbs overall taking her body fat percentage from 34% to 23%!

Being fit is not just about how you look, but what you can do.

“I can now hold a 2 minute plank. I've done 100 burpees & 300 squats & walked 15 miles (all for a challenge). I can carry a 5 gallon water jug up our stairs with groceries and still unlock the door. Being fit has enabled me to keep up with my hectic life and not be totally exhausted. Honestly, the list goes on and on, and I can't really keep track anymore.”

Real Change and Community.

“I've completely changed my relationship with food and eating. I miss exercising when I don't come consistently and my body feels it as well. At Infinity, everyone supports each other and is a cheerleader. It's great to see the "human side" of the trainers also.”

If Sarah had some advice for the rest of us, it would be...

“If you only knew how great it feels on this side of the struggle, you'd never stop pushing. Listen to the trainers. Ask all of the questions. I never knew that I could feel this way about myself. I wasn't clear on where I was going for a while, but I kept moving forward and pushing my boundaries. If you're comfortable, you're not growing. Get gross, get dirty, get raw and you'll never regret it.”

We are so proud and glad to be on this journey with you, Sarah! Keep up the great work!

Infinity Personal Training: When You Need a Life Changing Experience. Not Just a Trainer.

For more info about Infinity Personal Training, and for a free assessment/consultation go to http://www.personaltrainingallen.com/

Monday Tip: 10 Tips For Your Best Body!

Mon, 30 Sep 2019 21:08:57 GMT

Monday Tip: 10 Tips For Your Best Body!

You know that diet and exercise are important when it comes to creating your best body, but you may be overlooking other techniques for getting into the best shape.

Turn the following 10 simple tips into habits and watch as your body transforms ��

1) Eat a Smart Breakfast

Most people load up on carbohydrates and simple sugars for breakfast. Cereal, pastries, smoothies and juice are all poor choices when it comes to starting your day off right. Center your breakfast around protein and healthy fat, and you'll have energy for hours. Try a protein shake, eggs, lean breakfast meat, or a handful of nuts.

2) Get More Sleep ��

If you're not getting at least 8 hours of sleep each night then you could use more sleep. This is especially true if you've reached a plateau with weight loss. Give your body the 8 hours of sleep each night and make weight loss easier.

3) Just Do It

If you're really ready to achieve your best body ever, then dig down deep and commit. As Woody Allen famously said, "80% of success is showing up." This is absolutely true when it comes to fitness. Show up to your workout. Even if you're tired. Even if you'd rather be doing something else. Just do it.

4) Plan Ahead

Take one day each week to plan your healthy meals for the following week. You don't have to do all the shopping and cooking on that day, simply jot down what you plan to eat. This small act of planning ahead will keep you on track with healthy meals even when the week gets crazy busy.

5) Believe In Yourself

Do you believe that you have what it takes to transform your body? If you want to succeed in weight loss then you have to believe that it's possible. Give yourself a pep talk and dig down deep for the courage and discipline to apply these healthy changes to your life.

6) Eat Less Dairy

Dairy products like cheese or cream add extra fat and calories to your meals. Pass on the dairy and you'll eliminate unnecessary calories, making weight loss quicker.

7) Consistent sleep schedule

This tip sounds so simple, and yet it's a powerful way to increase your daily energy. Get your body on a schedule and watch how much more productive and energetic you become.

8) Veggies at Every Meal

Most people aren't too crazy about vegetables, and probably eat less than they should. Make it a point to include a vegetable with each of your meals – even breakfast. The increase in fiber and other nutrients will give your body that extra boost that you're looking for.

9) Ditch Packaged Food

Throw out those packaged foods! This is one of the easiest things you can do to achieve quicker weight loss results. Packaged foods contain chemicals and additives that will slow your fitness results.

10) Drink More Water

Being hydrated is key when it comes to creating your best body. Drink water throughout your day and limit caffeinated beverages to once daily.

So there you have it, 10 tips that will take your results up a notch.

Technique Tuesday: 3 Exercises for Knee Pain

Sun, 29 Sep 2019 15:42:58 GMT

Technique Tuesday: 3 Exercises for Knee Pain

If you find your knees constantly nagging you while lunging or squatting... these 3 exercises will help get you out of pain and back to the gainz! Add them into your warm up or use them as an active rest during your work out!

Why Embracing Change is Easier Said Than Done

Fri, 27 Sep 2019 21:06:48 GMT

Why Embracing Change is Easier Said Than Done

Try never to be the smartest person in the room. And if you are, I suggest you invite smarter people…or find a different room. In professional circles it’s called networking. In organizations it’s called team building. And in life it’s called family, friends, and community. We are all gifts to each other, and my own growth as a leader has shown me again and again that the most rewarding experiences come from my relationships." - Michael Dell, 2003.

Well two weeks ago I found that other room. It was at an 3 day seminar hosted by Luka Hocevar in Seattle, Washington called the Vigor Ground Fitness and Business Summit. Here some of the top names in the fitness industry dropped major knowledge on how they became successful and lots of ways for us to make changes to also become more successful.There was tons of talk about change and how to implement this change, and I would be lying if I told you I wasn't a little freaked out by thinking about all of this change! A lot of these things would be taking me way out of my comfort zone and really putting my self out there.So how do I find the motivation or courage or whatever you want to call it to get over my fear of change or fear of being judged and pull the trigger?

There was a saying Alwyn Cosgrove brought to light. In his talk at the summit. He talked about the countless times he took on a task or job without knowing where it would lead but give it his best effort and almost every time this would lead to a better opportunity. We've all heard some sort of version of this before right? Give your best no matter what you do. However why is it we are so reluctant to pull the trigger on things? The reason is much more primitive than you think. The short version of why we are so hesitant to change is that our brains seek and crave things to stay the same. Here our brain feels safe, there are no unknowns no threats. Imagine walking down the street, you come to a construction site and need to change your route. By scanning around the area you should be able to find a detour and follow it to get where you want to go. In theory, this situation shouldn't cause any stress but our brains offer a number of special quirks that cause us to see things differently. Because we've taken the normal path before, we don't worry that it'll take us where we want to go. When we run into a roadblock, suddenly information we trusted has broken down. Where does the other road lead? How long will it take? Is it dangerous? What we don't know tends to scare us, and change creates a lot of things we don't know. As a result, we tend to act pretty irrationally to try and prevent change, often without realizing it, and make our lives unnecessarily problematic.

SMXLL

So how do we get over this fear and start making changes and start the hard work that will lead to opportunity? Your brain likes information it knows and understands and doesn't like what it doesn't know. If your brain experiences enough change in a variety of ways, it'll allow you to operate with the understanding that change is something you can survive and even benefit from. You won't fear it so much because the information stored in your head provides evidence that fear is unnecessary. Of course, getting to this point is easier said than done.

SMXLL

One simple and easy way to cope with change is to allow yourself to freak out. Freak out on your own time then once you have done that, consider the upside to the change you are wanting to make and keep reiterating that everything is going to be ok. Even more, think about the kind of person you will be when you make this change, think about how you will feel, how you will walk differently, talk differently. These future feelings can really kick start a wanted change. The more you can visualize your future self and make it as real and detailed as possible only further pushes yourself to make the change. YOU CAN DO THIS!

SMXLL

I hope this short article can help give you the motivation to make a needed change! Whether it is with a relationship, a health, or lifestyle change, you can do it! One last thing I learned at the summit, was to move quickly. Sometimes it's not a bad thing to make a change before thinking. It can be a pro to get out of your own head and just take action!

Foodie Friday: Guilt-Free Strawberry Ice Cream

Fri, 27 Sep 2019 21:02:11 GMT

Foodie Friday: Guilt-Free Strawberry Ice Cream

Happy Foodie Friday! :) Did Someone Say Ice Cream???

Here's a recipe that allows you to indulge in something sweet, cold and creamy without the sugar rush. Non-fat Greek yogurt is packed with protein, which makes this delicious snack even more beneficial. Feel free to add Stevia In The Raw to increase the sweetness as described below.

Servings: 4

Here's what you need...

• 20 organic strawberries

• 2 cups non fat Greek yogurt

• optional *1/4 cup Stevia In The Raw*

Directions:

1. Wash and hull the strawberries. Mix in a blender until smooth.

2. Add yogurt (and Stevia In The Raw, if using) and blend well.

3. Pour into an ice cream maker and run until yogurt is frozen and creamy.

Nutritional Analysis: One serving equals: 87 calories, 0g fat, 53mg sodium, 9g carbohydrate, 1g fiber, and 13g protein.

Technique Tuesday: Bench Hip Thrust

Tue, 24 Sep 2019 21:00:14 GMT

Technique Tuesday: Bench Hip Thrust

We're having another beautiful Technique Tuesday here at the studio. Today, Mike will go over the Bench Hip Thrust. This expercise is meant to work your glutes and your hamstrings. If you've hurt your back in the past, this is an excellent way to still work your glutes vs. deadlifting. Check it out!

Monday Tip: The Importance of Flexibility and Mobility..

Mon, 23 Sep 2019 20:58:01 GMT

Monday Tip: The Importance of Flexibility and Mobility..

Flexibility and mobility are two factors of healthy living that are frequently overlooked. Most people tend to focus on other important pieces of healthy living (such as diet and exercise) and allow flexibility and mobility to fall to the wayside. These two factors of healthy living actually have a much larger role than commonly realized. Being flexible and having full joint mobility can have several beneficial implications on quality of life, including: reducing day-to-day pain and increasing vascular health.

Most people suffer from many forms of day-to-day pain, the most common form being lower back pain. This irritating and lasting pain inhibits many people from performing daily activities and having a normal quality of life. Many forms of lower back pain are actually caused by the immobility and inflexibility of the body.

��Flexibility can also have effects on mortality. One study published a few years ago found that people who had poor flexibility when examined in a testing environment also had an increased chance at having a certain risk factor for cardiovascular disease (Yamamoto 2009). Studies such as this demonstrate that flexibility is a serious component of overall health, and is nothing to ignore. Increasing flexibility through stretching has shown to have several positive effects, including: lowering blood pressure and reducing chronic joint pain.

��Mobility is closely linked to flexibility in that both affect the body’s ability to function properly. Mobility refers to the ability of a joint to move freely through its range of motion. Inflexibility of muscles can lead to changes in joint mobility, as reflected in the lower back pain case presented earlier. Tight muscles do not allow joints to reach the full extent of their range of motion, which can lead to pain and injury. Not being able to have full function of a joint can cause injury when performing physical activities.

✴Increasing mobility through flexibility is very important, and should be done proactively instead of reactively. This means that working on mobility should ideally be done to prevent problems, not address current problems. One of the ways to increase mobility is through foam rolling and massages. Combining foam rolling with stretching can help improve mobility and flexibility, and further improve overall health.

✳Here are some links to help get you started!

https://www.healthline.com/…/fitn…/joint-mobility-exercises…

https://www.acefitness.org/…/flexibility-exercises-for-begi…

And you can always ask one of the trainers for advice on what you should do for certain areas:)

5 Ways to Improve Your Balance

Fri, 20 Sep 2019 20:56:05 GMT

5 Ways to Improve Your Balance

As we come to the end of national balance week (yes, that's a thing). I wanted to talk about balance and why it is so important. As babies we are all over the place struggling to find our center of gravity, then as we age we start getting into some complicated things like skipping, climbing trees and tumbling. However, most of us hit an age where we stop playing and that skill of balance escapes us. It's not just a sedentary life that is to blame for losing this skill. As we get older our inner ear, brain, and vision start to decline. This has a huge effect on our equilibrium, and the deterioriation is a very slow process that takes us a decade or so to notice.

According to the Centers for Disease Control and Prevention, Every year, one in three people over age 65 fall; and in 2009, more than 20,000 people in that age group died from falls. In fact, balance begins to decline progressively in your twenties unless steps are taken to prevent it. THERE IS GOOD NEWS! You can practice this skill and cruise into your older years with bad ass balance! Just like any skill though, it is gona take some practice! Practicing your balance as you age will pay huge dividends in the long run. Just like cardio strengthens your heart, your body needs exercises to practice balance. Otherwise, you’ll slowly lose the ability to balance. Fortunately, some of these exercises are so simple you can practice them while you brush your teeth!

Balance isn't just seeing how long you can stand on one leg. Remember, physical balance is a dynamic state, requiring continuous, coordinated adjustments. Think back to when you learned how to ride a bicycle: At first you made constant and deliberate corrections on the pedals, but as you continued to ride, your corrections became subtler and less conscious as healthy neuromuscular patterns established themselves. Keep this learning curve in mind as you take on balance-boosting activities.

Here are 5 simple and easy ways you can improve your balance. Your future self is already thanking you!

1. Strengthen Yo Core

SMXLL

- Now before you start going a bunch of sit ups, listen up. Your core is way more than those 6 pack abs you are rocking. Your core muscles are any muscle that attaches to your pelvis. See Below.

SMXLL

By building the muscles in the center of the body, you become more centered. Crazy right? When you get to where you can fall back on your core strength, every day balance tasks such as carrying grocery bags or picking up a child are a piece of cake!

2. Do More Single Leg Work

SMXLL

- Whether you start brushing your teeth on one leg or you get to working on those single leg rdl's, you will build a great base of support by removing the other limb off the ground. The ability to stand on one leg is important. When walking, you spend about 40% of your time with one foot on the ground as the opposite leg is moving through the air. It is even higher when you are running! The single leg stance is a simple, but very effective exercise for improving balance!

3. Get Your Yoga On

SMXLL

- I'm not telling you to go out buy a lululemon mat and sign up at the nearest yoga studio. Yes, classes are great, but you can pull up a few poses on you tube and do them in your own living room. In these poses you are working different muscle groups at one time and moving in a manner that requires stabilization and control. Start with Mountain Pose where you stand with your feet together, arms by your side and standing real, real tall.

4. Close Your Eyes

SMXLL

- When our eyes are open, they are constantly gathering sensory data and telling your brain where it is in space. Here is a quick exercise. Try balancing on one leg for 10 seconds, then close them for the next 10. You probably wobbled right away. The reason is your brain becomes slightly behind any changes in balance you have with your one standing leg. The muscle impulses then become a bit out of phase with the shifts in balance. The brain/muscles then have to overcompensate but by then because of the lag you’ve already started to go too far, or too fast to fix the problem. AKA the wobble/fall. SO! Try closing those baby blues! Whether in a seated or standing position, (In a safe place of course) let your body find its center with out your vision guiding or telling you where it is.

5. Use Different Tools and Surfaces

SMXLL

- Just by changing the surface to one that is more unstable you will be progressing you balance practice. Unstable surfaces increase proprioceptive drive into the muscles and cause them to work hard compared to doing the same movements on a stable surface.AKA your body must adjust and learn different firing patterns to make sure you don't go down. This has been primarily shown to be beneficial in rehab situations, where regaining muscle contraction timing can be a huge importance to returning to activity. So grab that BOSU, stand on a folded mat, or towel and practice that balance!

All in all, you don’t have to be a top gymnast to reap the benefits of balance-boosting exercises. In fact, good balance is important for people of any age and fitness level—from the weekend warriors, to parents of squirming toddlers, to active senior citizens. So, don't wait until its too late! Be proactive not reactive!

Foodie Friday: Peanut Butter

Fri, 20 Sep 2019 20:45:35 GMT

Foodie Friday: Peanut Butter

Fun Fact!: It takes 540 peanuts to make a 12oz jar of some of the most delicious stuff known to man...PEANUT BUTTER!

More than just a sandwich spread, peanut butter deserves a spot on your menu! Its healthy fats, fiber and protein may help you stave off afternoon hunger pains. But not all peanut butter is created equal. Here are our tips for finding the best peanut butter on the shelf.

1. Avoid Oil:

Many PBs are still made with hydrogenated oils, which improve the texture but add trans fat. Some replaced those oils with palm oil-a better choice, but high in unhealthy saturated fat. Buy PB with no added oils and stir before spreading.

2. Skip Added Sugars:

Some PBs provide 3 to 4 grams of added sugars (about 1 teaspoon per 2-tablespoon serving). Sugar may be listed as: evaporated cane juice, corn syrup solids, high-fructose corn syrup, molasses, honey.

3. Be Wary of "Natural":

It doesn't mean the PB is without added sugars and oils. True natural PB has just peanuts and maybe a little salt (our target sodium is 125 mg or less per serving).

4. Go Full-Fat:

Sugar and starchy fillers replace healthy fats in reduced-fat peanut butters, with negligible calorie savings.

Peanut Butters We Love:

Teddie Old Fashioned All Natural

Smucker's Natural

Trader Joe's Organic

Whole Foods 365

✴Remember, the size of your thumb is all you need!

Technique Tuesday: Reverse Lunges

Tue, 17 Sep 2019 20:43:21 GMT

Technique Tuesday: Reverse Lunges

Lunge after lunge.. week after week... We know it can get boring, so try this modified reverse lunge to switch up your workout routine! Click the video to see how it's done.

Monday Tip: 13 Essential Fat Loss Tips

Mon, 16 Sep 2019 20:29:23 GMT

Monday Tip: 13 Essential Fat Loss Tips

If you’re on a mission to slim down and tone up then it’s really important to hone your fat loss rather than simply weight loss. Losing pounds feels good, but if those pounds are precious muscle, then you’re actually hurting your overall ability for fat loss. In order to ensure that the weight you’re losing is FAT and not MUSCLE take the following 13 Essential Fat Loss Tips to heart…❤

✳Fat Loss Tip #1: Keep Track

Your willingness to track your food intake is equal to your desire to lose fat. Being serious about losing fat means taking note of every calorie you consume, making sure these calories contain enough protein, and stopping when you meet your daily allowance.

✳Fat Loss Tip #2: Eat Breakfast

Possibly the most fundamental eating tip of all time, a healthy breakfast with a good protein source will help your body have good calories to burn throughout the a.m. hours, letting you get to lunch without being tempted by that mid-morning doughnut.

✳Fat Loss Tip #3: Avoid Getting Too Hungry

Dieters often fast until they can’t take it any longer. Unfortunately, many poor choices are made in the heat of the hunger moment. Keep healthy (high protein and low carb) snacks nearby to stave off hunger and drink plenty of water to avoid eating when you should be drinking.

✳Fat Loss Tip #4: Underestimate Your Routine

Yes, you just pumped iron for an hour and ran six miles. But you probably didn’t burn as many calories as you think. To keep from overeating after a workout, grab a bite immediately after, but make it a small bite. And drink plenty of water. Then wait. Your brain needs time to tell your body it’s full.

✳Fat Loss Tip #5: Reduce Alcohol Intake

It helps you relax and—if you drink red wine—can offer health benefits. But alcohol also comes with a lot of useless calories. To avoid having more calories to burn than necessary, skip the bar and grab another glass of water.

✳Fat Loss Tip #6: Redirect

Sticking with a fat loss plan gets hard. The next time it gets unbearable, grab your phone and walk out of the danger zone (your kitchen) and call a friend or loved one. Ask how life is going or plan a movie night—just talk about whatever will take your mind off the temptation that will ruin your efforts.

✳Fat Loss Tip #7: Hit the Hay

Remember when your parents gave you a curfew because “Nothing good happens after midnight”? This is particularly true when fat loss is your goal. Get to bed to avoid late-night snacking and help your body function its best!

✳Fat Loss Tip #8: Go Green (First)

There are lots of good foods out there that you need—lean meats, dairy, etc. But don’t let these be the bulk of your diet. Start your meals with something healthy and green to keep your carb count low.

✳Fat Loss Tip #9: Disconnect Diet from Life

Life comes with ups and downs. Your diet should not. When stressed, don’t go to the vending machine. Put on your walking shoes and get going.

✳Fat Loss Tip #10: Keep the Burn Going

Working out is not supposed to be a walk in the park. To push your body to its potential and to burn more calories, don’t take long breaks between exercises. Rest no more than 30 seconds after an exercise to keep your body shedding calories and pounds.

✳Fat Loss Tip #11: Goodbye Sugary Sweet

Everyone needs a quick sweet on occasion. Make sure yours is natural, whole fruit rather than regular old sugar. Every day, it seems more research is showing that refined sugars and high-fructose corn syrup increase your likelihood of weight gain more than anything else.

✳Fat Loss Tip #12: Move Now!

Maintaining a consistent, challenging exercise program is essential for your fat loss, but don’t let that be your only exercise. Build 15-minute windows throughout your day during which you can take a brisk walk. You’ll be more alert at work and the pounds will keep dropping.

✳Fat Loss Tip #13: Don’t Give Up

You may think it’s too easy a tip to list, but very few people have the will power necessary to keep with a program long enough to see the desired results. Commit yourself today to being one of those few.

Foodie Friday: Pumpkin & Zucchini Muffins

Fri, 13 Sep 2019 20:27:26 GMT

Foodie Friday: Pumpkin & Zucchini Muffins

Don't let the rich flavor and mouthwatering moistness of these muffins fool you. You'll have a hard time convincing anyone, but this recipe was modified to include less fat and sugar than the original. This is a great treat to share at holiday parties.

Servings: 40 mini muffins

Here's what you need...

• 3 eggs, lightly beaten

• 2/3 cup raw honey

• 1 cup canned pumpkin

• 1/2 cup coconut oil, melted

• 7 oz applesauce

• 1 tablespoon vanilla extract

• 3 cups almond flour

• 1 teaspoon baking soda

• 1/2 teaspoon baking powder

• 1/2 teaspoon salt

• 1/2 teaspoon ground cinnamon

• 1/2 teaspoon ground nutmeg

• 1/2 teaspoon ground cloves

• 1 cup shredded zucchini

• 1/4 cup chopped walnuts

Directions:

1. Preheat oven to 350 degrees and line a mini muffin pan with paper baking cups, or use non-stick cooking spray.

2. In a mixing bowl combine eggs and honey. Add pumpkin, melted coconut oil, applesauce, and vanilla.

3. In a separate bowl combine all of the dry ingredients. Gradually add dry ingredients to pumpkin mixture and mix until well combined. Stir in the zucchini.

4. Pour into muffin tins, sprinkle the tops with chopped walnuts. Bake for 10-20 minutes or until you can poke a toothpick in a muffin and it comes out clean. Cool in the pan for 10 minutes.

Nutritional Analysis: One mini muffin equals: 92 calories, 3g fat, 15g carbohydrate, 1.5g fiber, and 2g protein.

Technique Tuesday: 3 Minute Finisher

Tue, 10 Sep 2019 20:25:26 GMT

Technique Tuesday: 3 Minute Finisher

It's Technique Tuesday again! This week Mike goes over a 3-minute finisher that pairs with any workout. Rather it's leg day, upper body or a full-body workout, this finisher compliments all of them. Check it out in the video below!

Monday Tip: Top 10 Exercise Ball Moves to Tighten Your Core

Tue, 10 Sep 2019 20:23:26 GMT

Monday Tip: Top 10 Exercise Ball Moves to Tighten Your Core

With everything that you've got going on in your life, taking time to tighten your core is probably not a high priority. Sure, you'd love to have tight abs, and you exercise when you can, but your core could definitely use some more attention.

As with other exercises, warm up before using an exercise ball. When performing specific exercises, keep your back straight, avoid locking your knees, and breathe properly. The size of ball you use should be based on your height and weight. When sitting on a ball, your thighs should be parallel to the ground. Choose dumbbell weights based on your fitness level.

1️⃣ Ball Push-Up

A great way to work your chest, triceps, upper pectoral, and core muscles is the ball push-up. Rest your upper thighs on the ball and place your hands on the floor shoulder width apart. Lower your upper body toward the ground until your arms are bent at 90 degrees, and then lift back up. This inclined position really targets your chest.

2️⃣ Ball Sit-Up

Using the ball for sit-ups works your abdominal, core, and hip muscles. Sit on the top front of the ball and place your hands behind your head. Lie back until your back is touching the ball, and then slowly sit back up straight, lifting with your abs and not your neck.

3️⃣ Ball Arm-Leg Extension

Alternating arm-leg extensions using the ball targets just about all major muscle groups—especially the buttocks, hamstrings, and upper and lower back muscles. Get on all fours with the exercise ball placed under your abdomen. Simultaneously lift and straighten your left leg and right arm. Extend them away from the body's center while keeping your hips stable and balancing on the ball. Finally, bring your leg and arm back toward the ball. Perform eight extensions before switching sides.

4️⃣ One-Legged Ball Squat

To work your quadriceps and buttocks, ball squats are a great option. Stand up straight and place your right ankle on top of the ball behind you so your weight is on your left leg. Slowly lower your body until your left leg is bent at the knee at 90 degrees and your right leg extends behind you. Rise back up and lower again. Alternate sides after 10 squats.

5️⃣ Ball Jackknife

Here's another exercise that targets your abdominal and hip muscles. Place your hands on the floor shoulder-width apart, arms extended, ankles on the ball, and legs extended. Put your weight on your arms and roll the ball in toward your arms by bending your knees and waist. Extend your legs back out straight. Repeat.

6️⃣ Ball Table Top

This exercise is quite simple to do, and it works many muscle groups, including your abdominals, shoulders, chest, and back. Sit on your knees and lean over onto the exercise ball, placing your forearms on the ball. Keep your back straight and bend your elbows at 90 degrees. Roll the ball forward and raise off your knees onto your toes. Extend your legs straight. Then return to your knees.

7️⃣ Ball Triceps Extension

Also called the triceps blaster, the triceps extension obviously works your triceps. Rest your forearms on the ball with your legs extended straight and toes on the floor. Keep your back straight and roll the ball toward your hands so you can lift yourself up and straighten your arms. Then slowly lower back down to your forearms.

8️⃣ Lying Ball Squeeze

Targeting your inner thighs, back, and buttocks, the ball squeeze is performed by lying on your back and holding the ball between your lower legs. Squeeze the ball while lifting your buttocks off the floor and squeezing your thighs together. Lower your back down to the floor and repeat.

9️⃣ Ball Leg Curl

To work your hamstring muscles, lie on your back and rest the back of your calves and thighs on the ball. Squeeze the ball by pushing your feet toward your buttocks. Release and repeat.

�� Ball Shoulder Flies

To work your shoulders, lay at an angle with your belly resting on the ball. Keep your back straight and your legs extended behind you. Hold a dumbbell in each hand and start with your arms at your sides. Raise your arms out to the sides until the dumbbells reach shoulder-level. Slowly release back to your sides and repeat.

These are all especially great if you're on the road and don't have much to work with!

There's still time to make 2019 the year that you get into amazing shape

Top 3 Mistakes You are Probably Making in the Gym

Sat, 07 Sep 2019 20:21:13 GMT

Top 3 Mistakes You are Probably Making in the Gym

Does this sound familiar? You are ready to hit the gym! You are fired up! You go and get after it! You rinse and repeat for a few weeks and then... you find yourself wondering, "where are the damn results?" Or maybe you can relate to this scenario.. You walk into the gym and you are overwhelmed with all the machines, squat racks, and meatheads doing lord knows what, so you just do "something" to say you did it and go on with the rest of your day. This can be a frustrating process, especially when you had nothing but the best intentions day in and day out. So what went wrong? Why aren't you reaping the rewards from all that hard work you are putting in? Well, you are probably missing the ball somewhere. I am going to go over some common mistakes people make with their workouts to save you time and energy, and to help you get to the results you have always wanted!

1. You Aren't Following a Program

This is one of the biggest problems I get when I begin coaching new clients online. They have been just going into the gym and completing a random workout with no plan whatsoever. They are just doing some of this and some of that. If you tried to bake a cake like that you would end up with a mess in your oven. There is no rhyme or reason to the balance of the body or the rep scheme and the body can not adapt to those demands put on it. You wouldn't go on a long trip with out mapping out where you were going to go, right? Well, health and fitness is a never ending journey that also requires a map! Inconsistent Programming = Inconsistent Results. Another huge mistake when not following a program is individuals are not tracking their weights or progress. By adding this simple change into your workouts you will continually see yourself moving away from your old self and indicate where you are going. If you don't measure it, you can't improve it.

Maybe you are working out to spot reduce (AKA just working on one part of your body). If you want to define your abs or reduce the size of your thighs you cannot simply just do crunches and lunges. What will work is the right nutrition and full body workouts to help reduce your overall body fat percentage. Check out this video with Owner of Infinity Personal Trainer Ray Cattaneo going over spot reducing.

Find a program that has daily splits and works the whole body throughout the week. Make sure it includes a warm up and allows you progressively increase weight over a time period.

For more information on personal or online training with Infinity Personal Training, click here!

2. You Are Just Doing Cardio

For the longest time the cardio King/Queen was idolized. Everyone thought that all of our fitness worries would go away thanks to good ol cardio. Don't get me wrong cardio is an amazing thing and I'm definitely not telling you to stop running, biking, or what ever it is you are doing! Cardio and endurance training have a huge role in any fitness program. What I am saying is it takes more than just steady state cardio to improve your overall health and help you see lasting results. Yes, adding in strength training can seem intimidating at first and no one is expecting you to be a weight lifting pro when you start out, or really ever. So hop off that elliptical or treadmill and make your way over to the weights and start seeing some results! Check out this other blog post I did on all the benefits of strength training! CLICK HERE

3. You are Using Poor Form

This can be a tricky one! A lot of the time we think we may be doing something right and in reality we are way off. Starting out make sure you are using the mirrors to double check everything looks right. Also, make sure you are feeling the exercise where you are supposed to be feeling it. When learning a new exercise, look for guidance of a trainer. Make sure NOT TO try and mimic the people around you. This can lead to poor habits, bad form and can lead to injury. So as the current weight becomes easier, you are going to need to increase the weight to reap the training adaptations. However, if you start to see your form go as you start to go heavier and heavier, put your ego away and back off! Master the form then increase the weight!

Whether you find yourself checking off one of the mistakes or all of them, don't beat yourself up! The whole world of health and fitness is a tricky one! You will always be taking steps forward and backward, but as long as you don't give up and keep learning and improving you will get the results you want and deserve! No matter how slow you go, you are still lapping everybody on the couch! If you're confused and looking for a customized online or in person program tailored to your specific goals click here to schedule a free session or 20 min call.

Foodie Friday: Fresh Veggie Tacos

Fri, 06 Sep 2019 20:14:09 GMT

Foodie Friday: Fresh Veggie Tacos

There is no question that these veggie stuffed tacos are both healthy and delicious. Fresh asparagus, sweet peppers, corn, onion, pinto beans and cilantro create a tasty blend of flavors.

✳To increase your protein intake, feel free to throw in strips of lean chicken breast. Serve with sliced avocado and a side of salsa.

Servings: 6

Here's what you need...

• 1 teaspoon olive oil

• 2 cloves garlic, minced

• 1 medium onion, chopped

• 2 cups asparagus, cut into 1 inch pieces

• 1 cup sweet peppers, chopped (red, yellow, orange or all three!)

• 3 ears of corn, kernels shaved off

• 1 (15 oz) can pinto beans, drained and rinsed

• 1/4 chopped cilantro

• 6 whole wheat tortillas

• 1 avocado, sliced

• Salsa

Directions:

1. Place the olive oil and garlic in a large non-stick frying pan over medium heat. Add the onions and sauté for about three minutes or until the onions begin to soften.

2. Add the asparagus and continue to sauté , stirring occasionally for 5 minutes.

3. Add the peppers and continue to sauté , stirring occasionally for 5 minutes.

4. Add the corn, beans and cilantro and sauté for 5 more minutes, or until the vegetables are tender. Note: Make sure you don't overcook the vegetables. You want them to be tender but not too soft.

5. Remove from heat. Place a scoop of the veggie mixture in each tortilla and top with sliced avocado. Serve with your favorite salsa ????

Nutritional Analysis: One serving equals: 308 calories, 8g fat, 46g carbohydrate, 13g fiber, and 12g protein

Technique Tuesday: 5 Minute Leg Workout

Tue, 03 Sep 2019 20:11:52 GMT

Technique Tuesday: 5 Minute Leg Workout

Don't skip leg day! We know you're busy so here's a 5 minute leg workout! All you have to do is follow along with Mike's Technique Tuesday video below.

Client of the Month: September 2019

Mon, 02 Sep 2019 20:09:54 GMT

Client of the Month: September 2019

��Congrats to our September Client of the Month....Mark Mooring!!

Mark has been with IPT since February of 2014. Talk about dedication! He has been training with Shaun 4 times a week and has been working with Josh on his nutrition. Since this March, Mark has lost 12 lbs of body fat!

At Mark’s age, the sky is still the limit.

“It's not so much what I do in the gym as what I can do out of the gym. I am excited about the fact that I can take a 12-day, 75 mile backpacking trip with the Boy Scouts and keep up with the teenagers, while the other adults lag behind. I am thinking about taking a 5-day backpacking trip to Machu Picchu in Peru. My joints are starting to feel their age but overall, I am in better shape now than I have ever been in my entire life.”

Determination is all you need!

“I definitely eat better overall. Sometimes I don’t eat the best, but I am more aware of it when I do and I try to make up for it with Josh’s help. Also, I hate mornings but have forced myself into the habit of getting up at 4:45am 4 days a week to make the group classes. I do it for the reasons stated above and because I just feel better when I am active.”

Community makes the journey easier.

“I have said this more than once, but IPT is more like a family than any other gym I have been to. Since you work out with the same people a lot, you learn things about them and everyone is striving for similar goals. The trainers are very supportive and make it obvious that they are genuine in their desire to see the clients be the best they can be. I also think the group get-togethers (hikes, meal planning workshops, karaoke night) and the family workouts fuel the family atmosphere.”

If Mark had some advice for the rest of us, it would be...

“Listen to the trainers and follow their plan. I didn't for a few years and even though I saw improvements in myself, I can only imagine what it would have been like if I had done so earlier....so don't give up. If you aren't following the plan...don't give up. Eventually, as you see other’s successes, (and you will see success) you will come around.”

Congrats on hard work paid off! You’re definitely an inspiration to many and a true testament to why we do what we do! Keep up the great work Mark!

Monday Tip: 3 Steps for Prepping (and loving) Your Veggies

Mon, 02 Sep 2019 20:07:02 GMT

Monday Tip: 3 Steps for Prepping (and loving) Your Veggies

Don’t like vegetables? That’ll change with these simple strategies...

Everyone knows that eating plants is crucial to health and fitness. Yet many people just don’t like vegetables. That’s why we recruited our top two food magicians and they created this simple 3-step formula for loving your veggies. Trust us, it’s converted even the most hardcore veggie-phobes.

Whether Paleo or vegan, fasting or “feed-often”, Mediterranean or New Nordic, almost all “health-conscious diets” agree on one thing: You should eat your greens.

Yet there’s something even more important that should never be ignored. Many clients “just don’t like vegetables.”Faces contorted, they recount difficult memories of plant-inflicted pain.

“School cafeteria Brussels sprouts scarred me for life.”

“I don’t know how to cook vegetables. Mom microwaved everything.”

“Broccoli? You mean stinky socks? Gross.”

Here’s the great news:

Despite past experiences (and unique taste preferences) almost anyone can learn to love their 5-a-day with this easy 3-step formula. It creates flavor combos that balance out bitterness and taste delicious.

✴Just take a look at the info-graphic created by our friends over at Precision Nutrition for some DELICIOUS ideas.

***Print it off and put it on the fridge for some handy recipes‼

Tips on How to Travel and Stay Healthy

Sat, 31 Aug 2019 20:01:21 GMT

Tips on How to Travel and Stay Healthy

Im sitting on a plane about to head to a family wedding, trying to think of a topic for this week’s blog. Then my mind began wondering and going over all the festivities that were going to take place this weekend. Instead of feeling excitement I started stressing about eating/drinking bad and ruining all my progress from the previous weeks and months. After taking a few breaths and remembering that I am in control and I have a plan I figured I should share the boxes I try and check while traveling!

“Ugh! I really need to detox after that trip.” I’ve heard my fair share of clients voice some version of this phrase at some point after a particularly indulgent vacation. When traveling, trying new foods, and exploring new places, it’s completely natural to treat yourself to a little more than you normally would. Whether you’re traveling for a business trip or a vacation, we all know it can be difficult to maintain the routines that you practice at home. Even more of a challenge is maintaining an active lifestyle with a life on the go. Instead of stressing about it all, I have put together a few easy steps that will make not only your travel more enjoyable, but you wont be feeling guilty with your return home! So, if you want to get and stay fit but find that the logistics of traveling and staying on track towards your goals are overwelming, take a step back and breathe. There is no reason that making healthy choices should be an extra burden on your life, and that’s true regardless of whether you’re at home or on the road. Eating well and exercising should not hinder our experiences. A small change in perspective and a more holistic idea of wellness could make a big difference when you’re out in the world.

1. Have A Go To Travel Workout

Taking time to find a workout routine that is easy and adaptable for you to do in a hotel room, on a beach, or in a small hotel gym can be a game changer. And commit to it each time you travel! This prevents the “How can I exercise while traveling?” conundrum, and simplifies the entire process. If you are looking for a a good travel workout we have plenty on the Infinity YouTube page and Instagram! Links are below.

https://www.youtube.com/user/rc1ism

https://www.instagram.com/infinitypersonaltrainingallen.com

For more information on personal or online training with Infinity Personal Training, click here!

2. Commit To At Least One Healthy Meal a Day

I will be the first to admit to wanting to try every new food my eyes see while traveling. And there isn’t anything wrong with experiencing all the amazing dishes a new city or country can offer, but having several heavy meals a day can be hard on the body! Try to curb the big heavy meals by planning for at least one meal a day that is healthful.

Also, lots of places you visit will have outstanding local markets where you can pick up fresh local produce, meats, grains, and seafood. If you’re staying in an apartment, an Airbnb, or even a hotel with a small kitchen, try to prepare fresh dishes with ingredients from a local market for a night or two. Of course, cooking isn’t an option on every trip so for those times when you’ll be eating in restaurants regularly, opt for vegetarian meals, choose grilled options over fried, and work in the occasional salad. This can all make a big difference even if it’s just one meal a day!

3. Stick To Your Routines

Staying healthy while traveling isn’t just about eating well and getting in the occasional workout. Little things like skincare routine, vitamin regimen, and mental health should all be considered while traveling, too. It’s easy to consider travel time as off-time from taking care of yourself in the usual way, but practicing total health during your trip will make your vacation all the more enjoyable.

If you take regular vitamins or medications, be sure to pack them in a travel container so that you can take them with you without taking up precious space in your suitcase. Though skin and hair care products can come in large bottles, pack them in leak proof, TSA friendly bottles to make sure you have everything you need. If you schedule time to meditate or take time to yourself, make sure you do the same while traveling. Despite what you may think, keeping up with these routines won’t add undue restrictions to your trip. On the contrary, they’ll allow you to feel your best while traveling. Im sitting on a plane about to head to a family wedding, trying to think of a topic for this week’s blog. Then my mind began wondering and going over all the f

I hope this blog helps you out or gives you some motivation to make your heath a priority while on your trip! If you're confused and looking for a customized online or in person program tailored to your specific goals click here to schedule a free session or 20 min call.

Foodie Friday: Fast Apple Ring Pancakes

Sat, 31 Aug 2019 19:54:33 GMT

Foodie Friday: Fast Apple Ring Pancakes

You Guessed it! Foodie Friday! Delicious Twist on Traditional Pancakes...

These apple ring pancakes are gluten free and higher in fiber than traditional pancakes. It's pretty awesome to be able to enjoy a pancake and still see results! Just exercise portion control and skip the syrup

Servings: 6

Here's what you need...

• 1/3 cup coconut flour

• 1/4 cup flax meal

• 2 dates, pitted

• 2 teaspoons baking powder

• 1 teaspoon ground cinnamon

• 1/4 teaspoon ground nutmeg

• 1/4 teaspoon sea salt

• 1/2 banana

• 1 cup coconut milk

• 2 eggs

• 1 teaspoon vanilla extract

• 2 teaspoons lemon juice and zest

• 3 red or green apples, washed, cored, and cut into six slices

Directions

1. Preheat a pancake griddle and lightly grease with coconut oil.

2. Combine all the ingredients, except the apple slices, in a food processor and mix until fully combined. Pour the batter into a shallow bowl.

3. Dip each sliced apple ring into the batter, and rub to fully cover it. Transfer to the preheated griddle and cook as you would a regular pancake. Repeat with all of the apple slices. Serve with a little sprinkle of cinnamon. Enjoy!

Nutritional Analysis: One serving equals: 258 calories, 12g fat, 90mg sodium, 32g carbohydrate, 9g

Technique Tuesday: Kettle Bell Slider Push-Pull

Tue, 27 Aug 2019 19:51:19 GMT

Technique Tuesday: Kettle Bell Slider Push-Pull

Try this challenging core/upper body workout next time you hit the gym! Mike tells you everything you need to know in this week's Technique Tuesday video!

Monday Tip: 5 Easy Steps to Transform Your Dinner

Tue, 27 Aug 2019 19:49:03 GMT

Monday Tip: 5 Easy Steps to Transform Your Dinner

Happy Monday! Hope everyone had a great weekend! Here I have 5 Easy Steps to Transform Your Dinner!

Are the dinners that you cook healthy? Think so, but not sure? If your weight loss has slowed, or even stopped, then there are improvements to be made in your dinner routine. I've made 5 guidelines so that you'll know if your meals are healthy and fitness friendly. And as a result you'll experience healthy weight loss.

Step1️⃣ Choose Quality Ingredients

These are the building blocks to a healthy meal. While you certainly don't need to dine in gourmet restaurants in order to ensure quality ingredients, you should pay attention to the quality of the foods you eat.

Choose foods that are:

• Fresh and organic

• Pronounceable ingredients

• Whole foods

Step2️⃣ Use Healthy Cooking Methods

The way a meal is cooked determines how many calories, how much added fat, and the number of nutrients that survive. This simple factor will make or break your weight loss goal.

Avoid foods prepared like this:

• Fried and battered

• Processed and packaged

• Doused with cream sauce

• Sautéed

Choose foods that are prepared like this:

• Grilled

• Baked

• Broiled

• Steamed

Step3️⃣ Eat Mostly Protein

The bulk of your calories should be coming from a quality source of protein. With the first 2 guidelines in mind, these will be high quality, healthfully prepared.

Good choices of protein include:

• Fish

• Chicken

• Turkey

• Egg

• Lean red meat

• Beans

Step4️⃣ Include Lots of Fiber‼

Try these forms of fiber:

• Salad

• Seasonal vegetables

• Fruit

•Legumes

Step5️⃣ Reduce Starches

Here's where many well-meaning dieters lose it. The facts are simple, in order to maintain the low-carb, high protein diet required for healthy weight loss, there is no room for starchy foods.

Starches to Avoid:

• Processed Pasta

• Rice and cereal

• Bread and crackers

Debunking Common Female Fitness Myths

Sat, 24 Aug 2019 19:46:51 GMT

Debunking Common Female Fitness Myths

As a society we have come a long way in women's fitness. More and more women are weight training and the revolution is building momentum! Women are choosing barbells and dumbbells over the treadmill and in turn increasing their strength and power. However, even with its increasing popularity their are still women out their that believe that "weightlifting will make them bulky and masculine." I'm here to crush that argument along with a few others once and for all.

Myth #1: Lifting Weights Will Make You Bulky

This is one of the biggest misconceptions surrounding females in the fitness industry. Long story short unless females take anabolic steroids or double their food intake (clean food) it won't happen. Hormones play a huge part in determining an individuals size. According to Medline Plus, "Women produce about only 5-7% as much testosterone as men." This means men produce 14-20 times as much testosterone as women. This means women will not increase muscle at nearly the same rate unless they supplement. In turn, ladies are not going to pack on a ton of muscle, even if they are exerting the same amount of effort as men. These are just facts, not opinions. If you are a lady looking to put some muscle, focus on reducing stress and getting a decent amount of sleep! It's proven that stress reduces anabolic (building) hormone levels and increases catabolic (tearing down)hormone. Basically if you are a female and looking to get/remain lean, you better make staying in an anabolic state a priority.

Focus on these two things:

*Aim for at least 7 hours of sleep

*Consume unprocessed foods like lean meats, veggies, fruits and nuts.

ITS THAT EASY!

Myth #2: If You Want to Tone Muscle, Lift Light Weight for High Reps

Put those small pink dumbbells away! Women need much more than those tiny 5 pounders. First things first. Heavy is a relative term. For a 115 Lb. female something may be heavy to her but not heavy to a 200 Lb. Male. Next, to get "toned" a certain level of stress has to be applied to the muscles and joints to create an adaptation to allow for lean muscle growth. Plenty of studies have show that high reps have been shown to be inferior to moderate and low reps while trying to increase hypertrophy or muscle growth. AKA lean and "toned" muscles. When you consistently train with high reps you develop what's called sarcoplasmic hypertrophy. This makes your muscles appear puffy and swolen. Most women prefer to build lean muscles. In this case they are searching for myofibrillar hypertrophy. This is actually increasing the size of the muscle fibers.

For more information on personal or online training with Infinity Personal Training, click here!

So what rep ranges should females be doing to improve their physique? It always depends, but a good rule of thumb would be to stick between 6 to 12 reps with a high RPE (Rate of Perceived Exertion). Also women should focus on using compound exercises such as squats, deadlifts, push-ups, pull-ups, to stimulate their nervous system to allow for adaptation.

Myth 3: You Need to Focus on Cardio to Get Lean

Before we go into this. I want to start by saying their is no question that cardiovascular exercise can help you lose fat, and cardio has a place in a strength training program. Now, if you purely focus on cardio, you will likely lose weight, especially if your diet is in check. However, you will also lose muscle if you don't take part in resistance training. If you are looking to improve your body composition, it is important to prioritize resistance training or work at a high intensity for a short period of time. This triggers protein synthesis (muscle recovery) and can last for up to two days after a workout. Yes steady state cardio is OK to use on occasion. However, it should not be the main focus of your fitness program. Try implementing at least two or three strength training day and then a few high intensity interval routines in your new program.

If you're confused and looking for a customized online or in person program tailored to your specific goals click here to schedule a free session or 20 min call.

Foodie Friday: Crunchy Baked Plantain Chips

Sat, 24 Aug 2019 19:42:05 GMT

Foodie Friday: Crunchy Baked Plantain Chips

Happy Foodie Friday! I think you all will love to give this one a try!– Chip Craving Alternative

Avoid eating trigger foods by enjoying wholesome homemade versions of your favorites. When you have the urge for salty, crunchy snack foods make some of these whole food plantain chips. Cut processed and packaged snack foods completely out of your diet and you'll find that whole foods snacks like this more than satisfy your snack cravings!

Servings: 6

Here's what you need:

• 2 large unripe plantains

• olive oil

• juice from 1/2 a lemon

• freshly ground sea salt

Directions:

1. Preheat the oven to 350 degrees F. Lightly grease 2 large baking sheets with olive oil.

2. Peel the plantains and slice thinly on a diagonal. In a medium bowl toss the plantains with some olive oil, the juice from 1/2 a lemon and a generous sprinkle of salt.

3. Arrange in a single layer on the prepared baking sheets. Bake for 30 minutes, or until golden and crisp.

Nutritional Analysis: One serving equals: 110 calories, 2g fat, 133mg sodium, 22g carbohydrate, 2g fiber, and 1g protein

Technique Tuesday: Dumbbell Bear Crawl Row

Tue, 20 Aug 2019 19:39:49 GMT

Technique Tuesday: Dumbbell Bear Crawl Row

This Technique Tuesday, the name of the exercise sounds intimidating but it's not as complicated as it sounds... Check out the video below to watch Mike demonstrate the Dumbbell Bear Crawl Row!

Monday Tip: Fatigue-Fighting Foods

Mon, 19 Aug 2019 19:38:06 GMT

Monday Tip: Fatigue-Fighting Foods

Have trouble getting started in the morning? Feel sluggish in the afternoon? Ready to crash come evening?

You're not alone... Many people, especially women, are constantly suffering from a lack of energy. Fatigue can be caused by a number of different factors but for many people, poor nutrition is to blame. Since food is the body's fuel, how well you're able to perform during the day may be directly related to what foods you fill up with during meal and snack time. When it comes to energy levels, foods and drinks that play the biggest role are carbohydrates, protein, water, and caffeine.

Here's how to include them in your diet:

✳Carbs for Energy

Your body needs some carbs. Yes, you heard it right. Carbs! A combination of complex and simple carbs is what to aim for to get maximum benefit. Complex carbs are slower to burn and include foods like whole grains and starchy vegetables (squash, potatoes, carrots, and pumpkin). Whole grains that are high in fiber are what you need for sustained, long-lasting energy. Look for bread that contains two to three grams of fiber per slice. For a healthy dose of simple carbs, stick with fresh, whole fruits.

✳Protein for Stamina

While carbs supply energy, protein is responsible for releasing the energy. Protein is also essential for cell growth, the transport of nutrients and hormones through the body, healthy muscles, and a properly working immune system. Be sure to eat a source of protein at each meal, whether lean meat, fish, poultry, beans, eggs, soy, nuts, or low-fat dairy.

✳Water for Refreshment

Essential to survival, water is also essential for energy. When you consider that two-thirds of your body is made of water, you're reminded how important water is to health and wellness. Water helps to control your temperature, helps you digest food, lubricates your organs, and plays a major role in creating energy molecules. If you're depleted of water, you probably feel depleted of energy. If you're dehydrated, you'll feel completely dragged out. Without enough water, your body will work overtime to re-hydrate itself instead of producing energy.

✳Caffeine for Stimulation☕️

Caffeine is a stimulant that works by exaggerating the effects of your natural hormones, causing your heart to beat faster and your breathing to increase, making you feel more alert. Perhaps you're one of the millions of people who drink one or more cups of coffee in the morning. If so, you know the powerful effect caffeine has to jump start your energy level. Besides coffee, caffeine is also found in tea, sodas, herbs, and chocolate. Be aware that too much caffeine can make you feel jittery, interfere with your sleep, and cause dehydration.

✴Additional Tips

Keep in mind that overeating, no matter what food, may cause sluggishness.

Instead of three large meals, try eating several small meals (don't forget breakfast!) throughout the day to give you constant bursts of energy.

Too much alcohol or a vitamin deficiency is often to blame for low energy levels as well. For women, a dragged out feeling could be caused by anemia (low iron) due to their monthly menstruation.

If you still feel fatigued and lethargic after eating a well-balanced diet, contact a food professional or your physician. Stress, medications, diseases, sleep problems, or lack of exercise may be to blame, and getting these under control will get your energy level back where it belongs. One of the most proven ways to increase your energy levels is to participate in a consistent, exercise program.

Our passion is to help people, just like you, improve their energy levels and their overall quality of life.

4 Simple Ways to Enhance Your Health

Sat, 17 Aug 2019 19:34:46 GMT

4 Simple Ways to Enhance Your Health

We live in a very interesting time. Right now, as a whole, we are the unhealthiest humans that have ever existed. Obesity has become an epidemic as well as multiple other cardiovascular diseases. Health is becoming more and more complicated through tests being done, medications being prescribed, and referrals being made to specialists for any given condition. True, we have made many advances in modern medicine, but why is it that we are still so unhealthy and that being healthy is such a task? The reason being, most medical issues are treated reactively, where symptoms are chased down one by one and put out with a extinguisher of medication. The main cause of many health problems are never addressed and handled in a lot of situations. Getting away from the complicated modern medicine and looking at ones' own lifestyle can fix a lot of problems with out turning to medication.

Here are four ways to simplify your health and work back to a better version of yourself.

1. SLEEP MORE

Sleep is important. REALLY IMPORTANT. Sleep is when the body recovers both mentally and physically. Long term sleep deficits are huge in today's society with people working more and sleeping less. The body cannot recover if it doesn't get enough sleep. Diseases such as Alzheimers and Dementia are being linked to lack of sleep. The reason for this is when you are sleeping your brain flushes itself of waste products that have accumulated during the day. You must make sleep a priority and eliminate factors that could be hurting your sleep quality.

Here are 3 suggestions to better quality sleep:

1. Eliminate all light in your bedroom. Whether that means covering your alarm clock, making sure your blinds are not letting excessive light in, and turning off all electronics.

2. Stop looking at screens AT LEAST 30 minutes before bed. Start by dimming the lights to start getting your body prepared for sleep.

3. Sleep in a cool environment.

For more information on personal or online training with Infinity Personal Training, click here!

2. EAT WELL

Diet is the main reason for a ton of health conditions. The reason for this is that we don't see the health effects of a poor diet right away. When you do see it though you are usually in too deep. However, improving your diet will help the way you feel, function, and perform. A consistent healthy diet is key to disease prevention. It doesn't have to be perfect! It just needs to be consistent. Think about this, The things you eat and drink literally make up your flesh and your tissues. So when you eat crap all the time you start to feel like crap because you are made up of crap. Don't complicate your diet either. Eating a well balanced diet with moderate portions is a great place to start.

Here are 3 suggestions to improving your diet:

1. Cut out refined/processed sugar. It has been shown that this substance can become addictive.

2. Eat a ton of colorful vegetables and greens!

3. Drink a lot of water! A LOT!

3. Sit Less and Move More

As a society we sit too much and don't move enough! Movement keeps us alive. Everything in our body works based on movement. By moving we keep the joints lubricated and nutrients are delivered to those joints and tissues. When we sit, we form to the chair. Our hips tighten up, our spines round, and we are left with pain all over our body. Most musculo-skeletal problems are due to sitting too much and creating restrictions in the body.

Here are 4 Suggestions to sitting less and moving more.

1. Cut out optional sitting. Anytime you have the chance to stand, squat or move, do it!

2. Sit on the floor more. This makes you move and sit in positions you are not accustomed to.

3. Do some sort of soft tissue work for at least 10 minutes a day. Whether it is foam rolling, stretching, yoga. This helps calm the body down, reduces stress and improves sleep!

4. MANAGE YOUR STRESS

Another society norm is everyone is busy and stressed. Chronic stress is like driving a car as hard as it can go for along time. At some point you are going to blow an engine. Constant stress red-lines our nervous system. This can lead to changes at our hormone levels as well. Relaxation helps us get back to our normal selves and evens us out, and can even help change our blood chemistry. Yes stress is ok, but in small doses. However, your body can only take so much of it before things start to go.

Here are 3 suggestions to help reduce stress in your life:

1. Breath through your belly. Learn to breathe through your diaphragm and not your chest.

2. Have a breathing practice. Take 5 minutes and practice your diaphragmatic breathing daily.

3.Exercise, train or exert yourself physically daily.

In the end, being healthy and staying healthy is pretty simple. However, in the world we live in, it can seem far from easy. Making small changes will lead to a healthier life. These small habits over a lifetime will make a massive impact on your well-being. Eat well, sleep well, move well, move often, sit less, and manage stress and all will be good! If you're confused and looking for a customized online or in person program tailored to your specific goals click here to schedule a free session or 20 min call.

Foodie Friday: Healthy PBJ

Fri, 16 Aug 2019 19:30:09 GMT

Foodie Friday: Healthy PBJ

PB&J Makeover.
Not all PB&J sandwiches were created nutritionally equal. It all depends on the quality of the ingredients that you use

If you use white bread, corn syrup-filled peanut butter and refined sugar-filled jelly, the result would be a sandwich that will skyrocket your blood sugar, promotes fat storage and leaves you feeling hungry a short time later.

HOWEVER, if you make this recipe, with sprouted grain bread, true peanut butter made from one ingredient: peanuts, and fruit preserves that are naturally sweetened with fruit juice rather than sugar, then the result would be a nutritionally dense food that would promote stable blood sugar levels and provide you with hours of sustained energy.

Your kids will love the fun twist of having their sandwich grilled and stuffed with banana slices! Just in time for those packed lunches

Servings: 1

Here's what you need...

• Sprouted grain bread

• 1 Tablespoon pure peanut butter (no added sugar or corn syrup)

• 1 Tablespoon natural fruit spread (no added sugar or corn syrup)

• 1/2 of a banana, sliced

Directions:

1. Spread one piece of bread with peanut butter and the other with fruit spread. Line one side with the sliced bananas and sandwich it.

2. In a grill pan over medium heat, grill each side until grill marks appear and the sandwich is warmed.

Nutritional Analysis: One serving equals: 380 calories, 8.7g fat, 53g carbohydrate, 9g fiber, and 13.2g protein.

Technique Tuesday: Stability Ball Squat

Tue, 13 Aug 2019 19:27:31 GMT

Technique Tuesday: Stability Ball Squat

A great way to get a good squat in if you have lower back pain or knee problems... The Stability Ball Squat! Check out this week's Technique Tuesday video to see how it's done.

Monday Tip: Top 10 Low Calorie Foods

Mon, 12 Aug 2019 19:24:51 GMT

Monday Tip: Top 10 Low Calorie Foods

Sadly, there aren’t actually foods that burn more calories than they containBut that doesn’t mean you shouldn’t keep your eyes open for foods that offer very low amounts of calories that will do your diet good

Ready to hunt down some of the best low-calorie foods available?

Here are 10 of them..

Black Rice

Carrots

There are few foods as dense and filling as carrots that offer so few calories to add to your waistline. How many calories? An entire cup of the orange goodies contain a meager 52 calories! Additional perks include the fact that they’re great cooked or raw and have plenty of vitamin A.

Asparagus

Toss it on a salad, get it fresh off the grill, or steam it up on the stovetop. However you prefer your asparagus, you can take comfort knowing that this filling food comes with just 27 calories per cup. Of course, many prefer their asparagus loaded with salt and butter, and if this is you, be careful Otherwise you can easily turn a low-calorie stalk of asparagus into an unhealthy addition to your meal.

Arugula

Broccoli

What is it about green stuff that makes it so low in calories? Whatever it is, broccoli meets the criteria for being one of the top 10 low-calorie foods. Broccoli seems to have some of the greatest benefits of any low-calorie food, as it contains vitamins, minerals, and antioxidants that strengthen and protect your body from a variety of dangerous and deadly diseases.

Lettuce

Weighing in at only 5 calories per cup, lettuce comes with a variety of nutrients, depending on the type you eat. Best choices are those that are dark and rich in color. While you’re not likely to eat a head of lettuce on its own, it provides an exceptional, low-calorie base for all sorts of fantastically delicious and nutritious meals.

Mushrooms

Want to amp up that salad even more? Better grab a handful of mushrooms Even if you grab a massive handful, you’ll only get 15 calories. And don’t forget that you’ll also get a nice pile of potassium, antioxidants, and various B vitamins. Worn out on salad? Feel free to use mushrooms with other foods and enjoy their versatile abilities.

Tomatoes

Tired of salad talk? Then don’t use that tomato in a salad. Instead, grab a handful of cherry tomatoes and eat them like well, cherries. When you finish off your tomatoes, it’s okay to feel good about yourself, because you only consumed 27 calories. You also chowed down on vitamin C, potassium, fiber, and an antioxidant called lycopene.

Watermelon

It’s hard to imagine a list of top foods without something to tantalize your sweet tooth. If you’ve ever been at a picnic, you’ve eaten watermelon. Its naturally sweet, has more of those cancer-fighting antioxidants that your body loves, and is exceptionally low in calories. So cut a slice and dig in!

Broth

Rounding out the list of top 10 low-cal foods is good ol’ broth. No matter if you go for chicken, beef, veggie, seafood, or miso broth, it all drops just 10 calories per cup. Chop up some carrots, black rice, broccoli, and mushrooms, and you just made a fantastic soup with just a few more calories than ingredients.

While I fully encourage you to replace the processed, high calorie items in your diet with the 10 foods listed above, all the low calorie foods in the world won’t get you the body that you desire, if you neglect to include a challenging exercise program into your routine. You simply MUST exercise in a way that challenges your muscles to adapt and strengthen in order to be fit and healthy.

All About Progressive Overload

Sat, 10 Aug 2019 19:22:19 GMT

All About Progressive Overload

Progressive Overload is probably the most important law in strength training. You may be asking yourself what is Progressive Overload? In the simplest terms, progressive overload is doing "more over time." This could mean multiple things. Whether it is more weight on the bar, more reps, or even being more efficient in your training. Naturally, due to the wide gap of of fitness abilities in each individual there is going to be a huge spectrum of progressive overload. So it is not as simple as just adding 10 lbs every time someone works out, because they will eventually reach a point where they can not adapt to the demands put on them. At Infinity Personal Training we have implemented progressive overload in in all of our programs to make sure our clients see the results they want. For example in our large group and small group training, each week we increase the intensity and focus on having our clients push more each week. That being said there is a lot more to Progressive Overload than just cranking up the weight.

Let's go over a few of the principles of progressive overload

1. Progressive Overload starts with whatever you can do with perfect form

This is probably the most important rule for any beginner getting into strength training. Do not compare yourself to what others are lifting. You are right where you need to be to get better. YOU are on your OWN fitness journey. Everyone has a unique body type. You'll be better at some exercises and not so good at others. Do not concern yourself with what others use for loading. When you begin an exercise, start out as light as possible and gradually work your way up. Progressive Overload just never take precedent over form. That is a great way to end up injured and taking multiple steps backwards from your goals.

For more information on personal or online training with Infinity Personal Training, click here!

2. Progressive Overload can be achieved a ton of different ways

There are a ton of different ways you can be "doing more over time." If you are struggling with a lift or getting the motor pattern down. A great place to start with progressive overload is simply just getting more range of motion. Yes, if you do the same workout as the week before with better form that is a progression! You are "doing more" for your neuromusclular system by recruiting more of the targeted muscles. Here are a few other ways you can use progressive overload.

1. Lifting the same load for increased distance (range of motion)

2. Lifting the same load and volume with better form, more control, and less effort (efficiency)

3. Lifting the same load for more reps (volume)Lifting heavier loads (intensity of load)

4. Lifting the same load and volume with less rest time in between sets (density)

5. Lifting a load with more speed and acceleration (intensity of effort)

6. Doing more work in the same amount of time (density)

7. Doing the same work in less amount of time (density)

8. Doing more sets with the same load and reps (volume)

9. Lifting the same load and volume more often throughout the week (frequency)

10. Doing the same work while losing body mass (increased relative volume)

11. Lifting the same load and volume and then extending the set past technical failure with forced reps, negatives, drop sets, static holds, rest pause, partial reps, or post-exhaustion (intensity of effort)

Yes! That is a lot of different ways to progress! So, instead of beating yourself up about not PR'ing last session. Look at the positives! I am sure you have progressed on at least one of those forms of Progressive Overload.

3. Progressive Overload will never be linear

So this starting to sound pretty easy and that all you have to do is keep "doing more." Many strength coaches love to tell the story about Milo of Croton to demonstrate progressive overload. Legend has it that Milo used to pick up a baby calf every day and carry it around on his shoulders. As the calf grew, Milo got stronger. Eventually Milo was hoisting a full-size bull and walking around his village with it. Sadly, this story does not hold much truth or merit to the principles of progressive over load. Yes, with Progressive Overload, over the long haul everything goes up, but it is a windy and curvy road. There are lots of reasons for this phenomenon, but we are not going to go down that rabbit hole today.

The truth about progressive overload is that progress is not linear. Ask any strength training veteran. Sometimes you will see results right away and sometimes it takes months to bust through a plateau. So think more about progress as coming in waves. Some sessions you’ll surprise yourself and feel super strong and make serious gains, on the contrary, some sessions you’ll simply tie your previous efforts, and some sessions you’ll actually be weaker and go backwards. But if you stick with it, every six months you should be stronger and more fit.

Finally, don't over think it. As long as you are consistently doing more in and out of the gym you are going to see progress. Don't be discouraged if you don't see results right away or you feel like you have stalled. Even the most seasoned lifters run into these slumps and find a way to get out! Just keep moving forward! If you're confused and looking for a customized online or in person program tailored to your specific goals click here to schedule a free session or 20 min call.

Foodie Friday: Egg White Chile Omelet

Fri, 09 Aug 2019 19:17:42 GMT

Foodie Friday: Egg White Chile Omelet

Here's a recipe to spice up your breakfast. Egg whites, fire-roasted green Chile and diced tomatoes create a tasty omelet that is bursting with flavor and packed with protein. Serve with a side of salsa and sliced avocado
Servings: 2

Here's what you need...

• 1 teaspoon olive oil

• 3 small tomatoes, finely chopped

• 2 (4oz) cans of fire-roasted, diced green chiles

• 12 egg whites

• 2 Tablespoons water

• Non-stick cooking spray

1. In a skillet, heat the oil over medium heat. Add the tomatoes and chiles and cook until soft, about 3 minutes. Season with pepper and salt and set aside.

2. In a medium bowl whisk the egg whites and water. Lightly coat a medium non-stick skillet with non-stick cooking spray and place over medium heat. Add 1/4 of the eggs and swirl to evenly coat the bottom of that pan. Cook until the eggs have set, about 2 minutes.

3. Use a rubber scraper to lift the eggs up and let the runny uncooked egg flow underneath. Spoon 1/4 of the chile mixture onto half of the omelet, fold over, and slide onto a serving plate. Repeat with remaining egg whites and chile mixture.

Nutritional Analysis: One serving equals: 163 calories, 5g fat, 6g carbohydrate, 2g fiber, and 26g protei

Technique Tuesday: Hollow-bug

Tue, 06 Aug 2019 19:15:32 GMT

Technique Tuesday: Hollow-bug

What do you get when you mix a hollow boat with a dead bug?? According to Mike, it's called a hollow-bug. These two exercises combine to make a killer core workout that is also good for your back and posture! Check out the video below.

Monday Tip: Stop Waiting. Start Doing.

Mon, 05 Aug 2019 19:13:33 GMT

Monday Tip: Stop Waiting. Start Doing.

Happy Monday Everyone! Hope everyone had a GREAT weekend! We're more than halfway through the year. How are you going to close the year out? Not about how you start but how you finish!

Are you still waiting for the day that you'll be fit?

How many times have you told yourself that you'll start living healthy tomorrow? Or next week?

After you've had just one more pizza dinner and one more lazy day on the couch...

Then you'll commit yourself to eating right and exercising regularly, right?

It's time to realize that this line of thinking is a sneaky little trap. One that fools all of us at one point or another.

You see, when you put off healthy living to some designated day in the future, you're putting the responsibility of change on your future self. Tricky, since your future self doesn't even exist yet. Only you, in the present moment, are capable of making amazing change happen.

✳Being fit and lean is the result of thousands of healthy choices – all made in the present moment.

So give your future (fictional) self a break and start making real, tangible progress towards your goal – right now, in this moment.

Remember, Today is a good day to have a good day

Why Aging Doesn't Have to Suck

Sat, 03 Aug 2019 19:11:28 GMT

Why Aging Doesn't Have to Suck

Most people usually dread the idea of growing old. They cringe at the idea of facing the music of their body breaking down and words like osteoporosis, joint degeneration, and joint replacement start getting tossed around. The human body is designed to last 100 years without breaking down if you take care of it. Age related breakdown of our bodies has become the norm in our society and we feel powerless and just accept it. However, healthy aging isn't some foreign mystical concept. Knowing what you need to do, and then being consistent is really all it takes.

So what are those elements that we need to be fighting against to maintain our bodies for a long period of time? So when we are done working at some point in time we are still able to enjoy our lives and not be stuck with a body that has failed on us.

The three major elements that mostly contribute to joint breakdown (too much friction at a joint) are: 1) Sitting, 2) Footwear 3) Increased muscle Tension.

For more information on personal or online training with Infinity Personal Training,click here!

How We Fight the Big 3

Sitting

This component of our daily life can have some nasty effects on our body. However, the good news is the solution to this problem is simple. STOP SITTING SO MUCH. Focus on spending time everyday reversing the harmful effects of sitting by doing some sort of maintenance. OR you can easily reduce the volume you are sitting to less than two hours at a time . This can be done by eliminating optional sitting at home and transitioning to a standing workstation at work.

Footwear

Heeled shoes are enemy #1! They are another nasty contributor in developing unwanted muscle tension which leads to poor movement patterns. By raising the heel of your foot, NOT just high heels but pretty much every shoe, your muscle length and tension in your calves and quads are altered. This is a huge problem that many people don't even consider to be a issue to why their feet and joints hurt. Solution: Get shoes where the heel is not higher than the forefoot. Or, at least start to rotate a pair in more often than not.

Increased Muscle Tension

This is something that if it goes unchecked our whole lives we will run into serious problems later on. I've heard a Dr. refer to muscles as obedient pets, they will do what they are told if you are consistent with keeping them well behaved. Doing some sort of maintenance exercises with your foam roller, lacrosse ball or softball are great tools that are like getting regular oil changes and alignments for our cars. However, if we forget to keep up with the maintenance of our body we don't get to replace it with a new edition. Start with the bottoms of your feet, calves, and quads. because of sitting and heeled footwear its a safe bet these spots will be tight.

Another huge part to staying healthy as you age is strength and mobility. Pick a discipline that allows you work on these things such as yoga, tai chi, pilates, or even just a regular stretching routine. Also, we want to make sure you implement a regular strengthening program that is moving you through basic functional exercises (Squats, deadlifts, overhead presses etc). Adding these two components will keep you moving and keep your body feeling healthy.

Have a Health Team! You are going to want to have a team that tells you what you NEED to hear and not want you WANT to hear. You want to pick a team that has your best interests in mind. Avoid clinics and gyms where you are put on a machine and then forgotten. Look for individuals and programs that teach you how to maintain your body.

SUMMARY

-Take care of your body and it will take care of you.

- 3 Major Reasons for joint breakdown: Poor movement mechanics, not enough movement, too much muscle tension.

- Perfrom routine maintnece on the body, keep strength and mobility up through functional movements.

-Have a good team of doctors, physical therapists, and exercise specialists to guide you on your journey to healthy aging.

You won't see the negative effects immediately if you neglect your body. It takes decades to show itself. Put the work in now and reap the benefits in your older years. Take ownership of your body because it is the only one you get! If you're confused and looking for a customized online or in person program tailored to your specific goals click here to schedule a free session or 20 min call.

Foodie Friday: Bacon Wrapped Scallops

Fri, 02 Aug 2019 19:05:24 GMT

Foodie Friday: Bacon Wrapped Scallops

Foodie Friday comin' at ya with a delicious and easy snack or appetizer idea to share!

SMLXL

Click and drag to move

Here's a great snack or appetizer to share with friends and family. The nitrate-free bacon and scallops contain healthy protein that will provide usable nutrients for your day. To keep on track with your diet, stay away from appetizers that are fried or filled with carbohydrates.

Servings: 12

Here's what you need...

• 4 Tablespoons coconut oil

• 3 cloves garlic, minced

• dash of sweet paprika

• dash of salt and pepper

• 6 slices nitrate free bacon, cut in half lengthwise

• 12 fresh scallops

Directions

1. Preheat oven to 375 degrees F. Grease a baking sheet with coconut oil, set aside.

2. Over very low heat, in a small saucepan, melt the coconut oil. Remove from heat and pour into a small bowl. Add the garlic, paprika, salt and pepper.

3. Dip each scallop in the seasoned coconut oil, the wrap with bacon and secure with a toothpick. Place on prepared baking sheet.

4. Bake for 15 minutes or until the scallops are cooked through and the bacon is crisp.

5. Serve immediately.

Nutritional Analysis: One serving equals: 78 calories, 5g fat, 103mg sodium, 0g carbohydrate, 0g fiber, and 6g protein

Client of the Month: August 2019

Thu, 01 Aug 2019 18:56:47 GMT

Client of the Month: August 2019

August's Client of the Month goes to...Ethan Stansbury!

Ethan has been with IPT since January and has already achieved so much! He has been training with Vince 3 times a week. Since January, he’s lost 6.2% body fat. That’s a loss of 13.9 lbs of body fat mass and a gain of 6.6 lbs of muscle!

Ethan’s lifestyle changes not only help him look better, but feel better.

“Aside from being physically stronger, the biggest benefit to me has been my happiness and confidence. When I work out hard and get at least three days in a week, I feel like I have accomplished something. With 6 months under my belt, I can say that I am making good progress towards reaching my fitness goals, and I feel like nothing can stop me at this point. I have become more motivated to eat healthy and drink less alcohol.”

Here at IPT, there is never a dull moment!

“When I first started, I was uncomfortable going to the gym, because I knew that I was very out of shape. I didn’t really know where to start, what to do, even though I had worked out in the past. Working with Vince, has simplified this process, and really allowed me to focus on challenging myself physically. I do not need to think about what exercise to do next and I don’t need to track what weight I lift for this or that. This combined with a friendly gym environment where I know most of the trainers, has really made me feel comfortable. Vince is able to keep me interested in my workouts and throws in boxing occasionally, which I really enjoy.”

For Ethan, routine was the key to success.

“Creating a weekly schedule and sticking to it, has been the most critical part of my success. Not every workout is going to be your best, but by showing up, you are making progress, and creating discipline to keep coming back.”

All of your effort and commitment to a healthier, happier you has earned you August’s Client of the Month! We are proud to be on this journey with you. Only you can stop you. Keep up the excellent work! ????

Technique Tuesday: Bear Crawl

Tue, 30 Jul 2019 18:54:29 GMT

Technique Tuesday: Bear Crawl

The Bear Crawl is a great and familiar full-body workout but unfortunately a lot of us are doing it wrong.. But don't fret! Mike is here to save the day once again! Watch this week's Technique Tuesday video to see how to do the Bear Crawl!

Monday Tip: Conquer Your Sweet Tooth

Mon, 29 Jul 2019 18:52:47 GMT

Monday Tip: Conquer Your Sweet Tooth

Happy Monday Everyone! This One's For Your Sweet Tooth.

Your sweet tooth has gotten you into lots of trouble over the years.

All those diets you abandoned for a slice of cake, all the extra calories you took in ‘just to have a taste of something sweet' before bed.

Where has it gotten you?

Into pants that are another size larger. Into your doctor's office for another lecture. Into a body that you no longer enjoy.

To help you conquer your sweet tooth, I've identified the 5 sweet traps you should avoid, as well as a healthy substitute for each.

Sweet Trap #1: Candy

Nothing gets refined sugar circulating through your body quicker than a fistful of candy—and if you're in the habit of eating candy daily then your body will crave it.

Candy has virtually no nutritional value, other than caloric energy, and will quickly end up stored on your body in the form of unwanted, annoying fat.

Try This: Swap your sickly-sweet candy out for a handful of unsalted nuts, a few pieces of unsweetened, dried fruit, or a small square of very dark chocolate (at least 72% cocoa content

Sweet Trap #2: Baked Goods

Cake, cookies, brownies, pastries, donuts, and pies are popular vehicles for sugar consumption. While these may not taste as sweet as candy, the combination of refined sugar and white flour will spike your blood sugar just the same.

Very much like candy, regularly eating baked goods may become a habit. Break yourself of this and you'll find the number on your scale going down rather than up.

Try This: Put down the cookie and reach for a piece of fresh, seasonal fruit. Fruit is nature's candy, and is every bit as blissful as a slice of cake. Serving a beautiful fruit platter to guests can be as delightful as any baked treat.

Sweet Trap #3: Ice Cream

Nothing makes you feel as happy and carefree as a bowl of creamy ice cream...until that ice cream makes its permanent home on your waist. Very much like candy, ice cream has few nutritional benefits.

Try This: Let's face it, cold, creamy and sweet makes a delicious combination. When visiting the grocery store keep an eye out for the ice creams with less sugar or extra protein. You actually might like it:)

Sweet Trap #4: Soda Pop

A regular can of soda pop contains the equivalent of 10 packets of sugar. That's more sugar than you should consume in a week's time!

Soda pop is something that you get into the habit of drinking, and do without thinking. The good news is that a habit can be broken and then replaced with something healthier.

Try This: Take soda pop out of your diet. Period. There are plenty of other, healthier, beverages available to you. WATER

Sweet Trap #5: Blended Drinks

Smoothies, blended coffee drinks and milkshakes are all tempting treats, especially in hot summer months. Don't give in to the temptation!

These items are even more deadly than most treats since they are consumed through a straw and don't make you feel full. Let me assure you that even though you don't feel full, like you would after a piece of cake, you're still taking in a boatload of sugary calories.

Try This: Make your own healthy blended drinks at home by using natural sweeteners like stevia, or simply by using fruit. Take the ice cream recipe below, add non-fat milk and mix in the blender for a high protein milkshake.

Eliminating refined sugar from your diet will do so much for your health, as well as your weight.

✳A great thing to remember is that once you've fallen out of the habit of eating sugar, your body will no longer crave it.

This means that each day spent in discipline will bring you closer to the day that sugar no longer has a hold over you. Imagine how much slimmer and healthier you will be!

Why Everyone Should Strength Train

Sat, 27 Jul 2019 18:49:52 GMT

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Strength is a very relative term. The meaning changes from one person to the next. However, being physically strong is a huge part of being healthy. With that being said, some sort of strength training should be incorporated in everyone's life to maintain health and help close the gap on areas of movement and physical deficiencies. Think of strength as a tank that has no limit to how much it can be filled up. The more you fill this tank up the easier life becomes in multiple areas. This tank will help you maintain efficient movement, good joint function, improve body composition, maintain good bone density, and last but not least help reduce stress. So why wouldn't you strength train?

1.Be More Efficient and Reduce Injury

Being stronger makes everything easier! This is because as we get stronger our bodies learn to become more efficient. By doing some type of strength training you are practicing quality movement in a controlled environment. By training this way, we are able to translate these same movement patterns to our daily life at our job or in sport. By practicing and enhancing our stability and motor control under a load or obstacle we are basically safe guarding ourselves for when we step back out in the real world where these obstacles are not controlled. At the very core of a strength training program, it should include these movements:

*Hinges

*Squats

*Loaded Caries

*Presses/Pushes

*Pulls

*Rotation Exercises

By practicing these movements you are preparing yourself for whatever life is going to throw at you on a daily basis. You will be able to pick up that couch with good mechanics and not blow your back out. It will allow you do yard work with out injuring your shoulders. It will allow you to clean the house and not leave you sore for weeks. By performing these movements it will give you an entire of portfolio of practiced movements tho choose from when performing tasks. Picking up that case of water looks a lot like something you have practiced and mastered over and over in the gym, and that bag of groceries feels like nothing after your body is used to holding things and carrying them with good form.

For more information on personal or online training with Infinity Personal Training , click here!

2. Maintaining Muscle Mass and Body Composition

Strength training is the Key for building and holding on to muscle mass. But why is putting on and keeping lean muscle mass on important? Well one reason is that after the age of 30 it is extremely important. Studies have shown that physically inactive people can lose as much as 3-5 % of their muscle mass per decade. The good news is, with strength training, we can maintain our muscle mass as we age. In addition, muscle is very effective at burning fat. This means it can help maintain your ideal body composition. The muscle tissue can also help protect against a wide variety of chronic, age related conditions. All in all, the more we can get in our strength reserve the easier it is to attain and maintain our body composition.

3. Maintain Joint Health/Mobility and Bone Density

By performing proper strength training we learn and improve our joint stability. It allows us to test the control of our muscles which helps better support and protect our joints. With a program that takes you through all basic movements you are taking those joints through their full range of motion in a controlled setting, in turn, helping with mobility. Over time, good joint mechanics will serve as protection from overuse and wear and tear of our joints. Plus, weight bearing exercises is a huge player in the maintenance of bone density and health. Strength training provides a stimulus to our bones which allows them to respond and improve their density and resilience.

This is not a bash on cardio or metabolic training as it also has a crucial role in our health as well. I just wanted to share with you the major benefits of why it is important we take care of our bodies and reap the tons of benefits we can get from doing strength training. If you're confused or ready to start some type of resistance training and looking for a customized online or in person program tailored to your specific goals click here to schedule a free session or 20 min call.

Foodie Friday: Skinny Orange Creamsicles

Fri, 26 Jul 2019 18:38:43 GMT

Foodie Friday: Skinny Orange Creamsicles

Happy Foodie Friday! You guys are going to love this one! Homemade Creamsicles

Enjoy this summer treat guilt-free Store bought Popsicles contain artificial colors, flavors and sweeteners that spike your blood sugar and lead to weight gain. This recipe, on the other hand, is made with organic Greek yogurt and fresh fruit

Servings: 6

Here's what you need...

• 2 cups organic, vanilla Greek yogurt

• 1 orange, peeled and seeded

• 1 cup pineapple chunks

• 1 teaspoon agave nectar

Directions

1. Fill the bottom 1/3 of each Popsicle mold with yogurt. Freeze for 15 minutes.

2. In a high-speed blender, combine the orange, pineapple and agave nectar. Blend on high speed for a full minute.

3. Fill the remaining space in each mold with the orange mixture. Freeze until solid.

Nutritional Analysis: One serving equals: 76 calories, 0 fat, 10mg sodium, 11g carbohydrate, 1g fiber, and 3g protein.

Technique Tuesday: Step Out Kettle Bell Swing

Tue, 23 Jul 2019 18:36:14 GMT

Technique Tuesday: Step Out Kettle Bell Swing

This is a great variation of the Kettle Bell Swing and a great way to challenge yourself this week! Follow along with IPT Trainer, Mike, as he shows us the ins and outs of this great exercise.

Monday Tip: Meal Prep Made Simple

Mon, 22 Jul 2019 18:33:45 GMT

Monday Tip: Meal Prep Made Simple

Ever wonder what it would be like to open your fridge to find a full week of healthy, delicious food that’s prepped and ready to be eaten? Sure would make sticking with your diet and achieving fat loss a lot easier…

Meal prep is a fantastic way to keep on track with your eating throughout the entire week.

The idea is to plan out all of your meals on the weekend, most often on Sunday, then do the shopping and the prep at one time for the entire week. This day is labor intensive, but then your food is ready-to-eat for the next 6 days.

Here’s my 5 Step Meal Prep Guide to make your next food prep week really simple:

1️⃣ Step One: Planning

Get out your notebook and pen or pull up a blank note page on your iPad, it’s time to start planning for the week. Here are the questions that you’ll need to answer:

1) How many meals do I need each day?

• Check your calendar for special events

• Consider your appetite throughout the day

• Look at each day separately

2) How many servings do I need for each meal?

• Consider who in the family needs which meals

• Check the calendar for guests or visitors

• Look at each day separately

2️⃣ Step Two: Recipes

Now it’s time to translate those meals + servings into actual recipes. Take a moment to consider the produce that is in season and any special requests or food allergies.

1) Find your recipes

• Browse around on your favorite recipe site

• Pull out your favorite cookbooks

• Find your family favorite recipes

2) Focus on a core group of ingredients

• Plan recipes that use similar ingredients

3) Calculate leftover meals

• Making enough of some recipes for leftover meals saves time

4) Make your list

• Narrow down to the exact list of recipes

3️⃣ Step Three: Grocery List

Take your list of recipes and create a grocery list. A few things to keep in mind…

1) Pay attention to recipes that you’ll double or triple

• Make sure to include all ingredients in your list

2) Organize your list into these convenient sections:

• Meat/Seafood/Egg

• Organic Produce

• Herbs/Flavors

• Pantry Items

3) Check your pantry for items that you already have

• Save money by avoiding double purchases

4️⃣ Step Four: Shopping

It’s time to head to the grocery store! Take your list and, if you’re lucky, a helper down to your local market and go through each section item by item.

5️⃣ Step Five: Food Prep

You have options when it comes to the actual prep of each of your meals. Many you’ll be able to fully make right away and pack in the fridge. Other recipes you’ll want to simply do the chopping, measuring and organizing in order to make the meal baked goods for the week.

• Chop all vegetables.

• Gather all seasonings.

• Fully cook Monday’s dinner.

Getting into the habit of prepping your meals for the week is a surefire way to accelerate your fat loss results. For more tips be sure to check out this video (link below) of one of our own, Kelsey, giving a full grocery tour to help you through the process!

https://www.facebook.com/234437236569856/posts/2811894692157418/

Be a Buffalo!

Sat, 20 Jul 2019 18:31:53 GMT

Be a Buffalo!

Thomas Edison was quoted saying, “Many of life’s failures are experienced by people who did not realize how close the were to success when they gave up.” I see this constantly in the fitness world. Clients work work work and struggle to see results and then drop off. They don’t see the big picture and how the struggle is necessary to reach the goals, and if they would stick with it just a little longer they would reach the goals they set in the first place.

I recently heard a story about a coach who tells her clients to “be a buffalo.” The reason for this, she explained, is that during a storm if you observe the buffalo they do not run from the storm, but they actually run towards the storm. The reason for this is simple. Running directly toward the storm means that they will only have to face the wind and rain for a small time and if they keep running, they’ll be on the other side of the storm as it moves across the plains. The short burst of bravery it takes them to weather the storm gets them back into warm sunny skies much faster.

To “be a buffalo” means that instead of running away from challenges or giving up at the first sign of trouble, you face your challenges head on and keep moving forward through the storm.

Foodie “Fried” Chicken

Fri, 19 Jul 2019 18:29:26 GMT

Foodie “Fried” Chicken

Who doesn't love fried chicken? Especially if it's the kind you don't have to feel guilty about?

By baking the chicken and using low-carb flours, this recipe has half of the calories and 80% less fat than traditional fried chicken. Serve with a side of vegetables and a salad. ????????

Servings: 6

Here’s what you need????

• 2 eggs

• 2 Tablespoons fruit-only apricot preserves

• 2 Tablespoons Dijon mustard

• ½ teaspoon garlic powder

• ½ teaspoon red pepper flakes

• ½ cup almond flour

• ½ cup almond meal

• ½ cup coconut flour

• ½ teaspoon black pepper

• ½ teaspoon dried thyme

• ½ teaspoon sweet paprika

• ½ teaspoon salt

• 2 lbs boneless, skinless organic chicken tenders

Directions????‍????

1. Preheat oven to 350 degrees F. Lightly grease a 13″x9″ baking pan with coconut oil.

2. In a medium bowl whisk the eggs, apricot preserves, mustard, garlic powder, and red pepper flakes.

3. In another medium bowl combine the almond flour, almond meal, coconut flour, pepper, thyme, paprika and salt.

4. Dip each chicken tender in the egg mixture, then dredge through the flour mixture. Place in the prepared pan.

5. Bake for 35 minutes. Change oven to high broil for 2 minutes, flip each chicken tender and broil the other side for 2 minutes.

6. Serve with a side of sugar-free BBQ sauce or organic honey mustard.

ENJOY! ????

Nutritional Analysis: One serving equals: 256 calories, 6g fat, 376mg sodium, 5g carbohydrate, 2g fiber, and 39g protein.

Technique Tuesday: Sit-Outs

Tue, 16 Jul 2019 18:27:15 GMT

Technique Tuesday: Sit-Outs

Monday Tip: Make Fitness a Family Affair

Mon, 15 Jul 2019 18:18:02 GMT

Monday Tip: Make Fitness a Family Affair

Today childhood obesity is a major concern among parents and the medical community. This generation of kids is less active and more obese than any generation before.

Wouldn't it be great if your kids naturally enjoyed exercise? If this were the case then childhood obesity wouldn't be the looming problem that it is.

As adults we exercise to improve health, stay fit, and control weight. But what motivates a child to be physically active? Fun. Ultimately, if children and adults enjoy an activity, they're more likely to stick with it.

As you know, an inactive child has a greater chance of becoming an inactive adult if healthy habits aren't instilled early in life. And it's never too early to start.

What better way to get your kids moving than to find a fun exercise activity your whole family can enjoy together? Your family will not only be healthier and trimmer, but will spend quality time connecting and set habits that may last a lifetime.

Just remember that exercising as a family won't look like your typical workout. Here are some fun, creative ways to incorporate exercise into the life of your family.

SMLXL

Click and drag to move

✴Make Chore Time:Fun Time????????

Let's face it: chores and kids don't mix. Not willingly at least. Chores and fun don't usually mix, either. How can you combine chores with fitness while making it fun at the same time?

Turn up your family's favorite tunes and sing and dance while cleaning the house. Let the kids take turns choosing the music. All ages can be involved. The youngest can pick up toys or sweep the floors. The older kids can vacuum, dust, and help with laundry

While you're at it, turn chores into a competition. Who can clean his or her room the fastest? (Without stuffing everything in the closet)

✴Dance Party ????????

Want a little more wiggle in your family exercise routine? Invite the kids' friends over for a dance party. Move the furniture out of the way, turn down the lights, and turn up the tunes! Then get moving.

Kids will have a great time with this. If you have a Wii dance game, take turns in dance competition????

✴Family Fitness Nights????‍♂️

Family fun night is often spent sitting around watching a movie or playing a board game. How can you turn family nights into fitness nights?

Go on a bike ride together. Head to a nearby trail in the woods and go on a hike. Invite another family to join you and organize a soccer game, whiffleball tournament, or relay races. Set up a badminton net in the backyard.

If there's snow on the ground, get out the sleds and head to a nearby hill. What about roller-skating as a family? Now there's a fun family workout! Let each family member take turns choosing which activity to do on family nights, but keep the nights focused on fun fitness.

✴Track Progress????

A great way to stay motivated as a family to keep exercising is to track individual progress. If one family member needs to lose weight and another is trying to bench press heavier weight, track both of their progress and encourage them along the way.

You can also have all family members wear a pedometer and reward the person with the most steps, or choose an exercise of the month. Good choices are squats, lunges, sit-ups, push-ups, or jump rope. At the beginning of the month, each family member must perform his or her maximum number of repetitions. After a month of training, the person with the highest percentage of improvement gets a small reward

And keep progress at the forefront with a chart on your refrigerator to track your family's fitness goals

✴A Way of Life ????

When fitness is incorporated into everyday life, it won't become a drag or another thing to fit into your already busy schedule. Set aside just an hour two to three times a week to get moving as a family. Your kids will have fun and learn valuable life lessons.

The Truth About Wide and Narrow Squats Which One is Best for You?

Sat, 13 Jul 2019 18:15:09 GMT

The Truth About Wide and Narrow Squats Which One is Best for You?

There are tons of different squat styles out there, and if you are new to training you might feel a little lost. Just because you see a guy in the gym that looks like he can pick up a car squat with a wide stance doesn’t mean that is what you should be doing. There are also a lot of myths out there about where the feet should go like always squat with your feet just outside shoulder width. So, how do you know where those feet should go? Well the answer is, it depends.

First off lets go over what the differences are between a narrow stance and a wide stance squat?

Narrow Stance- This stance is going to target the inner quads and hamstrings much more and requires a longer range of motion. However, this extra range of motion can also put more stress on the knees.

Wide Stance- This stance is going to incorporate much more muscles in the lower body and develop the glutes much more than the narrow stance.

So it seems like wide is the way to go right? Well, typically yes. Still, it depends on a few other things. My top 3 things to consider are:

Anthropometry (Body Proportions) - The truth is, not everyone's bone and skeletal makeup is the same. The hip joint is a ball and socket joint. The acetabulum AKA the "socket" is located on the hips where the femur links in. This spot is not in the same place on everyone. If your acetabula are located more on the anterior, or front side of the pelvis, a narrower squat width would allow a greater ROM, In contrast, if your acetabula happen to be more towards the lateral or outside sides of the pelvis, then a wider stance with toes pointing outwards will probably be best as far as achieving your full depth is concerned.

For more information on personal or online training with Infinity Personal Training, click here!

Goals- When choosing your squat stance, you also need to think about what it is you are trying to accomplish. Are you trying to get as strong as possible or are you trying to work on more aesthetics? Neither is better than the other. Everyone has different goals and your training should reflect those goals. If you are working on aesthetics the narrow squat is probably better. You are more upright, and working the quads through a deeper range of motion. Here it is all about tension, or isolating the quads while minimizing involvement of the lower back and glutes (to a degree).

Injury History- Maybe you got injured playing sports when you were younger and every time you squat you feel pain in your knees or low back. You are probably going to want a wider stance. As mentioned earlier, the close stance puts lots of tension on the quads and allows for more forward drive of the knees. The Wider stance keeps the shins more vertical and also reduces the distance for your hips to get lower and hit parallel. This is important if you have every had a foot or ankle injury you will probably not want to go to narrow or risk getting injured.

All in all, if you are focusing on getting as strong as possible and move as much weight as you can you are probably going to want something wider that will allow you to activate as many muscles in your lower quadrant. This stance is all about taking away as much tension as possible and keeping the actual squat movement as the main priority. Still, whatever method or stance that allows you to move the most weight is the right stance for you.

Try out this quick little drill out to find your optimal squat stance.

After you finish stretching, find a mirror and get on your elbows and knees with the knees far apart.
Keep a flat back and make sure your head and shoulders are closer to the floor than your hips are.
Then, by slowly rocking backwards, push your butt towards your heels and take note of where your spine starts to curve.
Repeat this test with a narrow knee and foot width and with a mid width. Keep playing around with different widths.

You'll notice that you'll be able to keep a flat back for longer in a certain position versus others. Take this as an indicator of what your foot position should be when you squat. If you're confused and looking for a customized online or in person program tailored to your specific goals click here to schedule a free session or 20 min call.

Foodie Friday: Sesame Chopped Salad

Fri, 12 Jul 2019 18:12:17 GMT

Foodie Friday: Sesame Chopped Salad

Happy Foodie Friday Everyone! This Friday we're keeping it simple with a delicious salad! ☺️

Ingredients

• 1 cup cabbage

• 1 carrot

• 1 green onion

• 1 Tablespoon fresh cilantro

• 1 Tablespoon sliced almonds

• 2 teaspoons sesame low fat dressing

• 1/2 cup cooked chicken breast

Directions

1. Chop the cabbage, carrot, onion and cilantro into very small pieces. Add the almonds and toss with dressing.

2. Top with chopped chicken breast.

Nutritional Analysis: One serving equals: 276.5 calories, 7.5g fat, 468mg sodium, 27g carbohydrate, 7g fiber, and 26g protein.

Technique Tuesday: Figure 8 Lunge

Tue, 09 Jul 2019 18:09:48 GMT

Technique Tuesday: Figure 8 Lunge

Today, we're spicing up those lunges! Follow along with Mike as he demonstrates the Figure 8 Lunge.

Monday Tip: Guide to Eating Out

Mon, 08 Jul 2019 18:07:58 GMT

Monday Tip: Guide to Eating Out

Story Time! This Monday we're starting off with a story that I'm sure we can all relate to!

A woman sits at a restaurant studying the menu with furrowed brow. She has begun an exercise routine and knows that her frequent meals out could slow her weight loss results if she wasn't careful.

When the waiter comes she is still deep in thought over what to order. “What can I get for you?” he asks with a smile. She looks up and frowns, no closer to arriving at a decision. On a whim she blurts out, “I’m trying to eat healthy but I have no idea what to order. What do you think I should eat?”

The young waiter looks startled but quickly rattles off his idea of a healthy meal. “The eggplant and roasted pepper pasta is filled with vegetables. You could get that with a salad.”

The woman smiles. Yes, vegetables do sound healthy. So she orders the veggie pasta with a side salad and a diet soda. She then sits back to enjoy w slices of bread.

Are there things you would advise her on? Anything you would change?

✳It is said that 80% of your weight loss results are derived from diet, and the remaining 20% from exercise—so you can see how important it is for you to stick with a healthy eating plan.

Use the following tips as your guide to eating out right:

✴Appetizers

Appetizers are a great way to start out a leisurely meal, but can also derail your good intentions with a quickness.

Don’t Order:

• Anything fried Fried foods are a favorite, but will do damage that even the most intense workout won’t undo.

• Creamy dips. These are filled with fat and usually come with something fried to dip in it.

• BreadIt comes smothered in cheese or seeped in butter, and even when it’s plain it fills you up with more carbohydrates than your body needs.

Do Order

• Green salad Ask for very light dressing and no croutons.

• Antipasto. A plate of thinly sliced meats, olives and cheese will start you off with some protein.

• Lettuce wraps. These are delicious, protein-filled and low in carbs.

✴Beverages

Calories in drinks are sneaky because they don’t fill you up. This means that you end up taking in far more calories than you bargained for.

Don’t Order

• Regular or diet sodaOn one hand you’re drinking corn syrup through a straw, on the other you’re drinking chemicals that cause you to crave sweets. It’s a no win situation.

• Sweet cocktailsMany restaurants are advertizing sweet cocktails –resist the urge. Sugar plus alcohol equals loads of unneeded calories.

• Sweetened tea. You may feel righteous for ordering iced tea, but if it’s sweetened then you may as well be drinking fully loaded soda.

Do Order

• WaterDon’t laugh! Water is the best beverage of all.

• Unsweetened iced tea. Don’t ruin it by adding that packet of sugar. Learn to enjoy the natural sweetness to the tea.

• Red wine✳Stick to one glass, and drink responsibly.

✴Entrees

This is where the real damage is done. When you order something carb-loaded you leave the restaurant feeling heavy and lethargic—you may not even realize this until you start eating better and experience the light, energetic way you’ll feel after eating a healthy meal.

Don’t Order

• Pasta I don’t care if it comes with red sauce or white sauce, meat or veggies. If you’re trying to lose weight and maintain a lean body then never, ever order a plate of pasta.

• Pizza Another dish that has far more carbohydrates than you need. If you’re craving the pizza toppings then simply order those over a salad.

• BurgersIf you really want a burger then ditch the bun and the fries, and have your patty wrapped in lettuce.

Do Order

• Lean meat with vegetables Fish, steak, chicken, take your pick and pair it with green vegetables.

• Salad with proteinAsk for very light dressing and make sure you have a nice piece of protein on it.

• Soup and salad Stick with broth based soups that contain protein and pass on the breadsticks.

***And of course, by picking a healthier restaurant to begin with, all of these decisions are so much easier

Deadlift Your Way to a Healthy Back

Sat, 06 Jul 2019 18:05:34 GMT

Deadlift Your Way to a Healthy Back

The deadlift often gets a bad rap. Maybe a chiropractor, a doctor, or a friend has told you to never deadlift, especially if dealing with a low back injury. However, this can be a huge mistake in most cases. The deadlift can be best back exercise if performed correctly, and on the contrary, the worst if done incorrectly. This is not a blog about how to deadlift and the mechanics of the exercise. This is an explanation of why everyone should be deadlifting.

As humans we are constantly picking things up off the ground. Maybe it is a barbell, a child, or a bag of groceries. With all these scenarios, the exercise is still the same. The goal is still to lift an object off the ground in the most efficient way possible, keeping our spine in a neutral position, and to do so with the least amount of risk of injury. So by telling a person to never deadlift, we are setting them up with improper strategies to pick up weights or objects outside of the gym and doing a disservice to that individual. Even worse, we are setting them up for pain and injury down the road.

Now I am not saying go out there and load the bar up and start cranking out as many reps as heavy as you can go. I'm saying that everyone should learn the motor pattern, practice it, and perfect it before adding a load to it. The choice is up to the individual and their goals on how much they continue to load it. By strengthening this motor pattern you are creating a more resilient body and picking up that bag of groceries is no longer a threat to your well being.

All in all, whether in a rehab, training, or gym setting, the deadlift should be performed with proper execution and good mechanics. A sub par deadlift puts you at high risk for a low back injury. Furthermore, being told not to deadlift only creates more dysfunction and imbalance with our bodies. We want to learn good movement patterns and apply those movement patterns to our daily activities so we can move freely and without injury! If you're confused and looking for a customized online or in person program tailored to your specific goals click here to schedule a free session or 20 min call.

Foodie Friday: Sprouted Grain French Toast

Fri, 05 Jul 2019 18:00:31 GMT

Foodie Friday: Sprouted Grain French Toast

Just because you gave up white bread and sugar doesn't mean that you can't enjoy a delicious plate of French Toast! This recipe is made with sprouted grain bread, egg whites and protein-packed Greek yogurt that the whole family will love it

Servings: 5

Here's what you need...

• 5 slices cinnamon raisin, sprouted grain bread

• 1 cup egg whites

• 6 oz fat free, Greek yogurt

• 1 teaspoon vanilla extract

• 1/2 teaspoon ground cinnamon

• dash of salt

• Optional: additional fat free Greek yogurt and pomegranate seeds for topping.

✴Directions

- Preheat a skillet, or pancake griddle over medium high heat.

- Lightly coat with cooking spray.

- In a shallow bowl, whisk the egg whites, yogurt, vanilla, cinnamon and salt. Mix until well combined.

- Dip each slice of bread in the egg white mixture, flipping to coat each side.

- Place on the prepared skillet and cook for 3-5 minutes on each side, until the eggs set and turn golden.

- Serve immediately with the additional yogurt and pomegranate.

Nutritional Analysis: One serving equals: 127 calories, 0 fat, 157mg sodium, 19g carbohydrate, 2g fiber, and 12g protein.

Technique Tuesday: Bench Bird Dog Row

Tue, 02 Jul 2019 17:58:36 GMT

Technique Tuesday: Bench Bird Dog Row

The body content of your post goes here. To edit this text, click on it and delete this default text and start typing your own or paste your own from a different source.

Monday Tip: Turn Your Motivation On

Mon, 01 Jul 2019 23:35:17 GMT

This is a subtitle for your new post

Have you ever wondered how some people are able to maintain amazing bodies while you struggle with your weight? They make it seem so easy to achieve and maintain results. What do they know that you don't? When you boil it down, the answer is quite simple. The missing link between you and your ideal body is good ol' MOTIVATION!

A healthy dose of motivation coupled with determination will get you almost anything in life.

So how do you know if you're genuinely motivated?

• Motivation will tell you to get out of bed for an early workout.

• Motivation will nag you to put down the doughnut.

• Motivation makes passing on fries a reflex.

• Motivation makes a sweat drenched workout exciting.

• Motivation constantly reminds you why you do what you do.

If your motivation levels are lacking, read the following four steps to turn on your motivation.

Step #1: Pinpoint Your Motivator

Motivation stems from having a goal. What is your goal? Why do you want to get into great shape?

Once you uncover your personal motivator you'll find that motivation flows quickly your way.

Take a minute to really uncover the reason that you want to lose the weight. Don't say something vague like you want to 'Be thinner' or 'Look more attractive.' Dig deeper – there is a very specific motivator in your life, you simply need to uncover it.

Here are some possible motivators...

• I want to have more energy to keep up with the kids.

• I want to improve my health through weight loss to extend and improve my life.

• I want to lose 15 pounds before my vacation.

• I want to restore my confidence to wear sleeveless shirts.

• I want to regain my figure to impress and attract my significant other.

Step #2: Make It Official

When you write something down it suddenly feels official, doesn't it? Write down your motivator for getting into great shape, and post it where you will see it often - next to your alarm clock, on the bathroom mirror, or in your car. Each time you see your written motivator take a moment to visualize yourself accomplishing your goal. Try to make the scene as clear in your mind as possible. This is a powerful tool for maintaining your focus and direction.

Step #3: Be Practical

It's game plan time. You know what you want, and now you need to map out exactly how you'll achieve it. It is important to be practical in your planning, rather than throwing out ideas that you know you won't stick with.

With any weight loss goal it is important to 1) maintain a healthy low-calorie diet, and 2) participate in a consistent and challenging exercise program.

Plan a routine that will fit into your schedule and you'll be more likely to stick with it. Also choose an exercise program that you enjoy - don't force yourself to jog everyday if you hate jogging.

Step #4: Call For Backup

Enlist the support of your friends, family and co-workers. Tell everyone about your goal to lose weight and get fit, you'll be surprised how supportive most people will be. By being open about your goals you'll likely be an encouragement to others to make healthy changes in their own lives.

Client of the Month: July 2019

Mon, 01 Jul 2019 17:56:56 GMT

Client of the Month: July 2019

SMLXL

Click and drag to move

Cassie came back to Infinity nine months ago and has been consistently training 3x a week with Kelsey ever since. Not only has she increased her energy and endurance, but Cassie has also been able to increase the resistance, variability, and intensity of her workouts. Outside of her 1on1 sessions, she has been committed to her cardio homework. Her dedication has definitely earned her July’s recognition. Cassie is down 15 pounds of fat mass and 7.8% body-fat.

Fun-fact: Cassie scans nearly every 4 weeks and has not once had a single negative result.

Furthermore, Cassie’s changes to her nutrition habits have played a major role in this milestone. When she first started at IPT, she was more of a “that looks good, so let’s try it” type of gal. Now, with the knowledge she has learned, Cassie makes better choices including, but not limited to, eating more fruits and vegetables. Nowadays when she grocery shops or eats out, she always thinks “what will Kelsey say about this?”. Even cooler, Cassie has encouraged and motivated her peers to improve their nutritional habits as well.

So what does Cassie love about Infinity you may ask…

“IPT is unique in that they not only provide physical training, they also provide nutritional training. For me, the correct nutrition is the hardest part of being healthy. Kelsey has provided insights and guidance that I have not received in any other training program. I am definitely held accountable, but in a good way. The accountability and support I receive, especially when making new lifestyle changes or reaching new fitness milestones, has been invaluable to me. IPT is not only a place to train and get healthy, but it really is a family that cares about you and your progress.”

Infinity loves Cassie because...

Of her commitment to excellence inside and outside of the gym. Her trainer raves not only about her perfect attendance, but that she has an attitude unlike any client she’s ever had. Cassie has no excuses - no complaints - and no breaks! Nothing or nobody can or will stop Cassie from reaching her next goal!

5 Red Flags to Look For When Hiring A Trainer

Sat, 29 Jun 2019 23:33:16 GMT

5 Red Flags to Look For When Hiring A Trainer

It is a huge step for a person to make a decision and ask for help. It takes even more courage to decide to hire a personal trainer. Since you are going to be paying for this person to hold you accountable and help you reach your goals, you better make sure you pick the right one!

The personal training profession has a very low bar for entry. There are tons of online certifications and pretty much any one can obtain a piece of paper that says they are a personal trainer. So, as someone looking to hire a personal trainer, how do you separate the professionals from the amateurs?

Here are my 5 red flags to look for when hiring a trainer. Beware of your prospect that has any of the these traits, no matter how awesome they may seem.

1. They Don't Do An Assessment

Any trainer you are hiring should do some sort of baseline assessment to see how your body moves before throwing you into a workout and developing a long term plan. This evaluation should include a discussion about your goals, injuries and other exercise experiences. They should be asking questions and giving you all their attention. Another red flag is if they do all the talking.

2. They Speak in Absolutes

This is the "you should never" trainer." This closed mind thinking can limit your results. A experienced trainer is aware that there are plenty of methods out there, that if done consistently and correctly, work. They should be willing to take the path that best serves you.

3. They Brag About How Hard Their Workouts Are

A lot of the time people who hire a trainer think that more is better. They look for a trainer that promises the tough, sweaty and near vomiting workouts. However, in reality, these intense workouts are not always what is best. Intelligent trainers know that long-lasting results come from consistent progress and shouldn't brag about beating you into the ground consistently. They should be challenging at an appropriate level and leave you excited for the next session. The "No pain, no gain" type style training often gets quick results, then quite often leads to injuries and clients burning out.

4. They Nitpick Every Movement

This Trainer will criticize every movement you perform. Yes, you want a trainer that can correct your form and you want to improve. However, if your trainer talks about your body like you are totally broken and a lost cause, proceed with caution.

5. They Are Always on Their Phone

You should have the trainer's undivided attention for the entire session. If your trainer is constantly checking their phone during your session, you are with out a doubt not getting your money's worth. Yes, there is a time and place for social media and building the training business. Still, if your trainer is constantly scrolling through Instagram while you are knocking out some squats, its time to find a new trainer.

With all that being said, there are tons of great trainers out there! You owe it to yourself to take your time and make sure that you find one that will help you reach your goals in a friendly and safe environment. If you're confused and looking for a customized online or in person program tailored to your specific goals click here to schedule a free session or 20 min call.

Foodie Friday: No-Bake Banana Chocolate Protein Bars

Fri, 28 Jun 2019 23:31:20 GMT

Foodie Friday: No-Bake Banana Chocolate Protein Bars

Now you can quickly and easily make your own protein bars at home! This no bake recipe takes high quality protein powder and combines it with wholesome, real food ingredients to create a delicious protein bar to power your day. Store these in your freezer, then simply allow to defrost for a few minutes before enjoying.

Servings: 10

Here's what you need...

• 1 cup vanilla protein powder

• 1/4 cup coconut flour

• 2 mashed bananas

• 1/2 cup coconut milk

• 1/4 cup water (and more if needed)

• 1 teaspoon vanilla extract

• 2 Tablespoons mini chocolate chips

• 1 oz dark chocolate (70% cocoa or higher)

• 1 teaspoon coconut oil

✴Directions

1️⃣ In a medium bowl combine the protein powder and coconut flour.

2️⃣ In another medium bowl mash the bananas. Add the coconut milk, water and vanilla, mix until smooth. Add the dry ingredients and mix until fully combined. If the batter is dry then add a few more drops of water. Mix in the chocolate chips.

3️⃣ Line a freezer-safe plate with wax paper. Form the dough into 10 bars. Place on the wax paper and put in the freezer for 20 minutes.

4️⃣ In a double boiler over medium-low heat (make your own by placing a small saucepan directly in a skillet that has few Tablespoons of water) melt the dark chocolate and coconut oil.

5️⃣ Remove the bars from the freezer and drizzle or dip in the melted dark chocolate. Return to the freezer for 10 minutes until the chocolate has hardened.

Nutritional Analysis: One bar equals: 183 calories, 6g fat, 11g carbohydrate, 99mg sodium, 5g fiber, and 18g protein

Technique Tuesday: Ab-Blaster

Tue, 25 Jun 2019 23:28:40 GMT

Technique Tuesday: Ab-Blaster

Today Mike has the perfect Ab-Blaster for bikini season.�� It's never too late to start on that beach body!

Monday Tip: Don't Complicate Things

Mon, 24 Jun 2019 23:26:41 GMT

Monday Tip: Don't Complicate Things

The main reason that you're not happy with your weight is because of what you eat. The question "What's for dinner?" has never been more complex than now. Extensive menu options and large entrees have distorted your concept of a proper meal, and before you know it you've fallen into the trap of the chain restaurant, the drive thru, and the take-out line.

But wait – truly healthy eating is simple.

It's safe to say that, with few exceptions, any food that you see marketed should be avoided. When was the last time you saw an ad for grilled white fish, steamed broccoli and a side of brown rice?

So what does truly healthy eating look like?

✳A healthy meal contains lean protein, fresh vegetables and a modest serving of whole grains.

Just as importantly, a healthy meal does NOT contain:

❌Refined sugar / corn syrup

❌Fried / fatty food

❌Full fat dairy food

❌Processed food with chemical additives

Healthy Breakfast

Breakfast is the most important meal of the day. What you decide to eat when you first wake up will set the tone for the rest of your meals that day.

✳Try these healthy options:

✔️Scrambled egg whites, sliced tomato and whole grain toast

✔️Whole grain oatmeal, sliced fruit and a protein shake

✔️Homemade breakfast sandwich: Multi-grain English muffin with lean turkey slices and egg

Healthy Lunch

It is important to plan your lunch ahead of time in order to avoid turning to a fast food joint or vending machine. Pack your lunch the night before and carry it with you.

✳Try these healthy options:

✔️Dark baby greens topped with chopped chicken breast and diced tomatoes

✔️Albacore tuna (packed in water), mixed with finely chopped cucumber over brown rice

✔️Homemade sandwich: Sprouted grain bread with lean turkey slices, lettuce, tomato and mustard

Healthy Dinner

Dinner is the meal where most people splurge and eat far more calories than they should. Eating at home is the first step in reducing your dinnertime calories.

✳Try these healthy options:

✔️Grilled white fish, sautéed spinach and whole wheat couscous

✔️Baked chicken breast, steamed broccoli and brown rice

????While healthy eating is a huge factor in achieving your ideal weight, exercise is the other half of the equation. Your exercise routine should be challenging and should be done on a regular basis

5 Exercises You Can Do at Home to Get Rid of That Tight Back and Those Tight Shoulders

Sat, 22 Jun 2019 23:24:59 GMT

5 Exercises You Can Do at Home to Get Rid of That Tight Back and Those Tight Shoulders

Do you have a job that requires you to sit at a desk most of the day? Do you feel that you are constantly shrugging your shoulders upwards? If so, you are probably tight in your upper back or "T-Spine." This is becoming the new posture norm as people are working more and exercising less, and when they do exercise there is hardly any upper back mobility to help fight against that posture. Training in these poor and inefficient angles can also lead to injury and in turn make you take even more steps away from your goal.

But not all hope is lost! Today I am going to go over 5 easy exercises you can do in the comfort of your own home to help you sit up straight and move how you were meant to move!

Before we get started.. Here are a few tips while doing these exercises!

*BREATHE! Focus on your breathing on all these exercises. Exhale on the stretching part to get a little bit more range of motion.

* Consistency is key! If you want lasting results stick with it more than just every now and then!

OK! Now that we got that covered, here are the 5 exercises!

1. Bent Knee Downward Dog - Keeping the knees bent, push the ground away from you and drive your hips up to the ceiling. Feel for a stretch in your shoulders and lats. Perform 6-8 Reps.

2. Heel Sit Cat/Cow - Start out on all 4's and sit back on heels. From here, push your upper back into ceiling hold for 1-2 seconds. Then keeping elbows straight push back down and squeeze shoulder blades together. (*Tip* If struggling to feel this one. Take hands wider.) Perform 10 Reps each way.

3. Child's Pose with Reach - Perform your normal child's pose, then walk both hands slowly to one side until you feel a stretch on the opposite side of the body. hold for 10-20 seconds focus on deep breaths and sinking into stretch. Then, walk to other side. Perform 3 Reps each side.

4. Seated T-Spine Rotations - Sit Down on bench or chair. Place a foam roller, rolled up towel, or even a pillow in between knees to lock hips in place. Now, slowly rotate to one side while staying tall and keeping chin up. Exhale as you twist. Move slowly. Perform 10 reps on each side.

5. Seated Lateral Flexion - Sitting on bench, rotated your body to one side. From here, Laterally flex or bend sideways while exhaling. Perform 10 Reps each side.

If your back is feeling really locked up, these drills should help you gain more motion in your shoulders and T-Spine and help you feel better! If you're confused and looking for a customized online or in person program tailored to your specific goals click here to schedule a free session or 20 min call.

Foodie Friday: Rainbow Kebabs

Sat, 22 Jun 2019 23:18:19 GMT

Foodie Friday: Rainbow Kebabs

These fresh fruit kebabs are simple to prepare and make a stunning display. It's perfect to bring to a barbeque or to enjoy as a healthy dessert. The fruit selections below aren't set in stone– use any fruit that is fresh and colorful

Yield: 10 servings

Here's what you need...

• 10 wooden skewers

• 10 strawberries

• 10 bite-sized watermelon pieces

• 10 bite-sized cantaloupe pieces

• 10 bite-sized mango pieces????

• 10 bite-sized pineapple pieces

• 10 bite-sized kiwi pieces

• 10 blueberries

• 10 blackberries

Directions

1. Put the chunks of fruit on each skewer in a rainbow pattern - red, orange, yellow, green, blue and purple.

2. Place skewers on a platter and serve.

Nutritional Analysis: One serving equals: 60 calories, 0g fat, 15g carbohydrate, 3g fiber, and 1g protein.

Technique Tuesday: Feet Positioning For a Dead Lift

Tue, 18 Jun 2019 23:15:11 GMT

Technique Tuesday: Feet Positioning For a Dead Lift

Unsure of where your feet should be during a dead lift? Mike answers this important questions in today's Technique Tuesday Video.

Monday Tip: 5 Diet Secrets for Flat Abs!

Tue, 18 Jun 2019 23:04:24 GMT

Monday Tip: 5 Diet Secrets for Flat Abs!

As much as I love exercise (and you know I do!) exercise alone will not get you a toned stomach. Your diet is a HUGE part of the equation. Someone could workout all day long, but then eat in a way that promotes major fat storage, and they wouldn't have a toned, beach-ready tummy.

While your diet is probably not terrible, the 5 secrets below will help you improve it even more. And a cleaner diet means flatter and more attractive abs

❇Diet Secret #1: Don't eat late

This is the most simple and effective way to flatten your abs. Instead of eating less food late at night, simply don't eat late at all.

Try these tips...

✴Brush your teeth right after dinner. Once your teeth are clean, you've put an end to your consumption for the day.

✴Change things up. If your evening routine revolves around food then find a new routine.

✴Let the habit form. The first few weeks will be tough, but soon your new no-food-late routine will feel normal.

❇Diet Secret #2 Drink more water‼

Drinking lots of water is another extremely simple way to promote fat loss. Chronic dehydration triggers false hunger signals that causes you to eat extra, empty calories.

Try these tips...

✴Drink a big glass of water before each meal. This will make you less likely to overeat.

✴Replace sugar-filled sodas, coffee drinks and juices with water. This tip alone can make a huge difference in the shape of your body.

✴Carry water with you throughout the day.

❇Diet Secret #3: Load up on fiber

Most of us do not get enough fiber in our diet. This is a problem since fiber is essential when it comes to getting lean. Fiber-filled foods are low in calories and are filling, so you'll be eating less and getting lean.

Try these tips...

✴Turn salads into meals. Add a serving of lean protein to a large pile of greens for a guiltless meal.

✴Include vegetables in every meal. The benefits to eating more veggies are too many to list, so just know that your body will become healthier and leaner with each fibrous bite.

✴Fruits are a tasty source of fiber. Eat fresh, seasonal fruits every day

❇Diet Secret #4: Eat fewer carbs

Now I didn't say to cut out all carbs, but rather to eat fewer carbs. These diet secrets are meant as lifestyle changes for you to stick with long term. Eating fewer carbs is a realistic and very effective way to flatten your tummy.

Try these tips...

✴Choose whole grain bread and pasta instead of white. Whole grains are less likely to be stored as fat. That being said, limit the amount that you eat.

✴Eat half of the carbs. Make your sandwich open-faced and cut down the size of your pasta serving.

✴Avoid carb-filled snacks. Instead of crackers or chips, have a hard boiled egg, a protein shake, fresh fruit or veggies.

❇Diet Secret #5: Only wholesome sweets

Refined sugar-filled sweets will quickly add up around your waistline. Learn to enjoy natural sweets.

Try these tips...

✴ Fruit is natural candy. When you stop eating refined sugar you'll find fresh fruit to be more sweet and delicious than ever.

✴ Do not eat foods that contain white sugar or high fructose corn syrup. These items are the worst for your abs.

✴ Try wholesome sweeteners, like pure maple syrup, raw honey or dates in your cooking instead of white sugar. Get white sugar out of your kitchen.

Take these diet secrets and run with them. These tips, along with a challenging and consistent exercise, are the formula for a toned, lean body!

The Big 3: Top 3 Stretches for Lower Body

Fri, 14 Jun 2019 23:01:28 GMT

The Big 3: Top 3 Stretches for Lower Body

Before I was a trainer I was a physical therapy technician. After working in an outpatient physical therapy clinic for 8 years, I definitely picked up on a few trends the therapists would prescribe for almost any lower body diagnoses. One of these trends was a stretching routine and a very basic one at that.

I am going to go over what I call the “Big 3” lower body stretches. If done correctly and consistently, these stretches can help fix almost any lower body dysfunction. The key here is consistency. Doing these stretches one time will not cure you. You have to stick with it!

Here is the protocol for stretches:

1. Hold each stretch for 30-45 Seconds relaxing between each set.

2. Do 3-5 sets on each stretch. Do all sets on one side before moving to the other side.

3. Perform Stretches 3-5 Days a week.

Hamstring Stretch: Laying on your back. Bend one knee, while raising the other leg up to the ceiling as best you can. Grab behind the knee to hold the stretch. If you are unable to get the leg all the way straight bend the knee until you are able to hold the leg while keeping your head and shoulders on the ground. Focus on getting leg straighter and straighter through the stretch. Do not let the hips come off the ground.

Kneeling Hip Flexor Stretch: Get in a kneeling lunge position with one knee on the floor and the other leg bent 90 degrees in front of you with foot flat. Place hands on your hips. This is your starting position. Then Squeezing your glutes, shift your body weight slightly forward while keeping your torso upright. Focus on not letting your low back arch backwards and not slouching with the shoulders.

Piriformis Stretch/ Long Sitting Piriformis Stretch: Lie down on your back with your knees bent. Prop one ankle on the other knee. Bring your hands around the thigh of the bent leg and gently pull inward. If you are unable to maintain this position try out the Long Sitting Piriformis alternative below. Keeping back straight bring leg across body and knee into chest, Pull across body and hold stretch.

If you're confused and looking for a customized online or in person program tailored to your specific goals click here to schedule a free session or 20 min call.

Foodie Friday: White Bean Hummus

Fri, 14 Jun 2019 22:55:46 GMT

Foodie Friday: White Bean Hummus

Happy Foodie Friday! Hope everyone had an awesome week! This Friday we have a delicious hummus I'm sure you'll enjoy!

Use this white bean hummus instead of creamy dressings or cheese in your sandwich. The hummus is filled with healthy protein and fiber

Servings: 8

Here’s what you need…

• 2 cans white beans, drained and rinsed

• 1 small onion, chopped

• 3 cloves garlic, minced

• 1/2 cup whole wheat bread crumbs

• 1 Tablespoon Dijon mustard

• Juice of 1 lemon

• 1 teaspoon olive oil

• 1/2 teaspoon dried basil

• 1/2 teaspoon dried thyme

• dash of salt

❇Directions

1. Throw everything into the food processor and blend until smooth and creamy.

2. Spread onto bread or use as a dip for cut veggies.

Nutritional Analysis: One serving equals: 124 calories, 1.6g fat, 20g carbohydrate, 5.5g fiber, and 7f protei

Technique Tuesday: Kettle Bell Complex

Tue, 11 Jun 2019 22:53:47 GMT

Technique Tuesday: Kettle Bell Complex

This Tuesday, Mike goes over a 15 minute kettle bell complex! Today's video is quick and easy which makes it perfect to do in the comfort of your own home or if you're in a hurry! Just grab that kettle bell and follow along!

Monday Tip: Make Molehills Out of Mountains!

Mon, 10 Jun 2019 22:51:35 GMT

Monday Tip: Make Molehills Out of Mountains!

Happy Monday Everyone! I hope everyone had a great weekend! Today we're talkin' Mountains and Molehills!

So you have a weight problem

Pounds have added up over the years, slowly accumulating on your hips, thighs and belly. When you look in the mirror you don't like what you see. Yet, you feel stuck.

You're stuck because...

•You've gained too much weight to ever lose it all.

•You're too old to make a change.

•You'd be lost in a gym.

•You simply don't know where to start.

And so, if you are like most people, you give up on yourself before you ever shed a pound. The enormity of your goal paralyzes your ability to even begin.

I believe you can end this cycle of self destruction by simply focusing on the mole hills that make up the mountain – rather than focusing in on the mountain itself.

Don't get me wrong, I know that weight loss can seem like an enormous task - especially when you have 20, 50 or even 100 pounds to lose.

However, rather than being discouraged by the mountain of fat you need to lose, conquer the mole hill of losing one single pound each week

In fact, make it your weekly mole hill to drop one pound a week.

Doesn't that sound easier? If you did this consistently for one year you would lose 50 pounds.

So how do you shed a pound a week? Simple. Just burn 3500 extra calories.

Create a 3500 calorie deficit each week by a combination of increased calorie exertion (exercise) and a decrease in calories consumed (eating less).

Take every opportunity to exert more calories by increasing your physical activity and to decrease your calorie consumption by eating fewer calories and by making healthier choices.

It helps to record your progress in a notebook and refer back to it. You will be surprised how encouraging it is to see your weekly progress written down on paper.

✴Remember, if you lose 500 calories a day you will drop a pound in a week.

Here are some practical ways to lose calories:

If you normally... Do this instead...

Drink a mocha.... Drink plain coffee or tea (250 calories lost)

Eat a snack from a vending machine.... Enjoy an apple (180 calories lost)

Hit the snooze button in the AM.... Jog for 30 minutes before work (150 calories lost)

Take the elevator.... Take the stairs

Weight loss doesn't have to be a mountain. Each molehill you conquer will take you one step closer to a healthier, fitter you.

Small changes to your lifestyle over time will make the difference.

Hurt Low Back? No Problem! Learn How to Train the Lower Body Around Low Back Pain.

Sat, 08 Jun 2019 22:48:30 GMT

Hurt Low Back? No Problem! Learn How to Train the Lower Body Around Low Back Pain.

If you have ever participated in some sort of exercise, odds are you have experienced some sort of back pain in your training career. Low back pain can feel extremely limiting and debilitating. The pain can make you feel like there is nothing you can do at the gym and you probably just need to rest. However, resting may just make it worse. In fact, movement can be the best for your body and your mind.

Low back pain is one of the most common injuries I see working with clients. A lot of the time it is due to sitting for long periods of time which leads to the development of tight hamstrings, tight hip flexors, and the rounding of the shoulders. This posture tends to "Turn Off" their core muscles and in turn increases the load that their lower back must carry. Throw a resistance workout on top of all that and BOOM! You are sidelined from training and undoing all that hard work you put in the past few weeks, months, and years!

However, what if you didn't have to stay on the sofa till you felt like you were back to your regular self? What if you could still challenge your lower body while rehabbing the low back? Well, I am going to go over a few exercises that will allow you to do just that!

The first 3 moves I am demonstrating are moves that you can load somewhat heavily and challenge the lower body. You are going to want to stay away from moves where your torso leans forward to reduce what is called "shearing forces" on your spine. By keeping your torso upright we can limit the amount of stress on the lower back. This is why the Split Squat and Low Box Step Ups are excellent exercises to challenge the muscles in the lower half. It also stimulates the mind and can break up the monotony of regular old rehab. The Supine Hip Lift is also a good way to challenge the glues and hamstrings while keeping the back in a safe and neutral position.

Split Squats: Allows you to challenge the lower body while still keeping an upright torso.

DB Hip Bridge: A great way to load the posterior chain that doesn't also put tons of tension on the lower back like a deadlift would.

Low Box Step Ups: You can still load the lower body and keep it pretty safe due to the smaller range of motion.

Initially, we want to limit the amount of stress on the low back for the heavier loaded lifts. However, with time, we want to gradually and conservatively introduce stress and challenge the lower back. These are more rehab/prehab movements. All challenging the core, hip extension, flexion and opposite arm/leg coordination.

Bird Dog: This is a great way to coordinate and move opposite limbs while at the same time, challenging the lower back

Single Leg Hip Bridge: Works the posterior chain one leg at a time. It also drills the movement/stress and stability of the low back.

Hip Flexor March: Targets the hip flexors while incorporating core/trunk control. Hip Flexor Strength is just as important as flexibility!

Eventually, you'll be able to reintroduce lower body movements with more of an inclined torso, such as, goblet squats and kettlebell deadlifts. Then slowly, you'll be able to reintroduce trap bars, straight bar deadlifts and then squats back into your routine. The key here is patience people! Master one before you progress and move on to the other! Don't just train, train smart.

Foodie Friday: Delicious Beef and Broccoli

Fri, 07 Jun 2019 22:40:15 GMT

Foodie Friday: Delicious Beef and Broccoli

Today we have a Delicious Beef and Broccoli recipe that would make a perfect dinner meal for date night or the whole family!

Here's a delicious weeknight dinner recipe that's quick to throw together. With lots of fiber and protein, this is the type of meal that will help make your fitness goals a reality

Servings: 6

Here's what you need...

• 2/3 cup coconut aminos or low-sodium soy sauce

• 1 1/2 Tablespoons fresh ginger, minced

• 4 garlic cloves, minced

• 1/2 cup filtered water

• 1/3 cup pure maple syrup, grade b

• 3 Tablespoons arrowroot starch

• 2 Tablespoon Olive oil, divided

• 1 bunch green onions, chopped

• 4 cups organic broccoli, cut into small pieces

• 1.5 lbs grass-fed flank, skirt or minute steak, cut into very thin strips

❇Directions

1. In a medium bowl combine the coconut aminos, ginger, garlic, water, syrup and arrowroot. Set aside.

2. Heat 1 tablespoon of the olive oil, on high, in a large skillet or wok. Add the green onions and broccoli, sauté for 5 minutes. Remove from skillet.

3. Heat the remaining 1 tablespoon of olive oil and stir-fry the steak until almost done, about 4 minutes.

4. Return the veggies to the skillet and add the sauce. Heat until the sauce boils and thickens, about 3 minutes. Serve and enjoy.

✴Nutritional Analysis: 371 calories, 14g fat, 684mg sodium, 15g carbohydrate, 2g fiber, and 34g protein

Technique Tuesday: Incline Row

Tue, 04 Jun 2019 22:37:29 GMT

Technique Tuesday: Incline Row

Today IPT Trainer Mike demonstrates the Incline Row. This is a great substitute for the regular Bent Row if you experience back pain or tightness. Follow along and try it out!

Monday Tip: Eating Healthy When Eating Out

Mon, 03 Jun 2019 22:33:49 GMT

Monday Tip: Eating Healthy When Eating Out

When you eat at home, you know what you’re getting.

Head to a restaurant, and it’s another story. The ingredients, method of preparation, and portion size can easily add excess calories to your diet.

Restaurant menus have so many choices and are often full of unfamiliar terms. Is a food fried or baked? Does it come with a sauce or dressing? If you’re not careful, you won’t know answers to these questions and more until you ask them.

Before heading out to dinner tonight, here are some tips to enjoy a healthy meal:

So Many Options

When considering what to choose from dozens of options, you can easily become overwhelmed. Just as easy is to be tempted by the unhealthy choices. Thankfully, most restaurants these days include healthy options on their menus and label them accordingly.

For your main course, choose ✅chicken, ✅turkey, ✅ham, or ✅fish over beef. If it comes with a sauce, avoid ❌creamy or ❌cheesy sauces and go with a tomato or vegetable sauce.

????Additionally, try to include a salad, fruit, or steamed vegetable, and go sparingly on dressings, cheese, salt, and butter. Instead of chips, fries, or fried rice, choose boiled rice or potatoes.

Need some extra seasoning⁉️ Leave the salt and butter alone.Instead, reach for some fresh herbs or lemon. And if the meal comes with bread, choose a whole-grain option and go with a sherbet, sorbet, or fresh fruit if you can’t say no to dessert.

Food Preparation

Menus are often vague when it comes to the way the food is prepared. If you're not sure or the menu doesn't say how the food is prepared, be sure to ask.

Remember—restaurant foods are full of fats, as fats help keep the food moist and yummy.

To play it safe and to avoid excess fat, choose foods that are ✅grilled, ✅boiled, ✅steamed, ✅stir-fried, or ✅baked instead of ❌fried or ❌battered. Also, take control of your food destiny by asking that your meal be prepared with olive oil instead of butter or other fats.

When your salad arrives, opt for oil and vinegar rather than dressing. Or have your dressing on the side so you can limit the amount you use.

Terms to watch for include “lightly breaded,” “wrap,” “baked,” and “viniagrette.” These may all sound healthy but may are deceiving.

Portion Control

Not only do portions keep getting bigger, so do the plates that hold them! With so much food sitting in front of you, it is sometimes hard to resist the temptation to eat it all—especially when you paid so much for it.

To avoid the temptation to eat unhealthily large portions, split or share the entree, then choose a soup, salad, or extra side. If you know you'll get too much food, go ahead and ask for a to-go box when you order. That way you can divide the food as soon as you get it, so you won’t have to stare at the extra food as you eat.

Know What to Look For

Knowing what to look for on a menu and what to avoid will help you choose healthier, low-fat options. If you find that your diet is lacking fruits, vegetables, or whole grains when you eat out, make up for it when you eat your other meals at home.

Client Of The Month: June 2019

Sat, 01 Jun 2019 22:29:19 GMT

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��Client of the Month for June is..Divya Goel!!

Divya has experienced tremendous change over the past 3 months alone! Now 15 pounds lighter - purely coming from fat - Divya feels an amazing increase in energy. Not to mention she’s decreased her body-fat by over 5% as well!

The biggest factor in Divya’s killer spring transformation was her nutritional habits. She’s very particular on portion sizes and shopping for healthy options. Divya pays more attention to the amount of protein and sugar; something she never really did before. The snack pantry has no control on her anymore either!

Divya loves her group classes! The guidance from her trainers is what distinguishes Infinity from all the other gyms out there. Additionally, she refers to her nutrition coaching from Ray at IPT as the ‘icing on the cake’.

We are so proud of the commitment you have made with yourself! The results speak for themselves. The sky is the limit, Divya!!

Infinity Personal Training: When You Need a Life Changing Experience. Not Just a Trainer.

For more info about Infinity Personal Training, and for a free assessment/consultation go to http://www.personaltrainingallen.com/

Foodie Friday: Power Oatmeal

Fri, 31 May 2019 22:26:41 GMT

Foodie Friday: Power Oatmeal

This oatmeal is packing a powerful ingredient – PROTEIN. Mix a scoop of your favorite protein powder into your oatmeal to transform it into a quick and healthy breakfast.

Servings: 1

Here's what you need...

• 1/2 cup whole grain oats

• 1 cup water

• dash of salt

• 1 scoop high quality protein

• 1 tablespoon chopped macadamia nuts

• 1 tablespoon golden raisins

Directions

1. Mix the oats, water and salt together in a microwave safe bowl. Microwave on high for 2 to 4 minutes.

2. Stir in protein, top with nuts and raisins.

✴Nutritional Analysis: One serving equals: 325 calories, 7g fat, 41.7g carbohydrate, 10.2g fiber, and 25.7g protein

Technique Tuesday: Exercises for Runners

Tue, 28 May 2019 22:24:32 GMT

Technique Tuesday: Exercises for Runners

A Fitness Coach's Meditation Journey

Fri, 24 May 2019 22:22:07 GMT

A Fitness Coach's Meditation Journey

I have always been intrigued by meditation but was always a little hesitant to give it a try. Not knowing much about it I figured I had to sit in some funky/uncomfortable position and make weird noises while listening to a gong or something of that sort. I was way off.

Meditation is like working out or yoga in that it is your own practice. There are a few guidelines or principles to follow but after that you get to make the rules on how it best serves you. You can be in any position, you can do it for any length of time, and most importantly, you choose your intention on what you want to get out of it.

I didn't really start meditating until I started at Infinity Personal Training as a wide eyed newbie trainer ready to soak up anything and everything. Here, the owner Ray, taught me more about it and how it can lower your stress levels, get you out of your negative mindset, and help you control your emotions while dealing with stressful situations.I also became aware that the research is very clear on meditation and that it has lasting results on the mind and the body. One study concluded found that mindfulness meditation "was effective in decreasing mood disturbance and stress symptoms in both male and female patients with a wide variety of cancer diagnoses, stages of illness, and ages."

So, I immediately downloaded an app and added this practice to my daily routine. No exaggeration, this stuff worked instantly. As soon as I started meditating I saw instant results. I was much more productive with my time, I was more engaged with the people I was with, and I just felt better overall. It was inane! I became obsessed. Sure, there were/are some days where my mind is all over the place and I don't think I got as much out of it as I should of. However, the key is to be as consistent as possible!

Now I plan my meditation time after my workout to help me lower my heart rate and restore my breathing back to normal so my body can begin to recover ASAP. Another plus, since I exercise in the mornings, it also allows me to set my intentions for the day and in turn be much more productive! Oh ya, I also meditate in any pose I want and they range from sitting upright on a bench

or my all time fave, laying on the ground with my feet up on a bench or wall.

All in all, you gotta try it out!

If you aren’t sure where to start I recommend doing some type of guided meditation or using an app like Headspace or Insight Timer. These apps are great and if you are struggling with keeping a clear mind while meditating, the coaching constantly brings you back after your mind has wandered. You can also Youtube guided meditation and pick one of the hundreds out there! So now you can go out and get your meditation going!

Here is a quick video about some of the benefits of meditating.

If you're confused and looking for a customized online or in person program tailored to your specific goals click here to schedule a free session or 20 min call.

Foodie Friday: Green Smoothie

Fri, 24 May 2019 22:17:38 GMT

Foodie Friday: Green Smoothie

Today we giving you a Green Smoothie recipe thats a sure way to help reach your goals!

Green smoothies consist of 3 basic ingredients: greens, fruit and water. Have fun experimenting with a wide range of varieties of both the greens and the fruit in order to reap the most benefit. You may be surprised to find that the simple combination of greens and fruit is quite delicious!

Servings: 1

Here's what you need...

• 1 bunch (2 cups) red dandelion greens (feel free to use spinach or any other dark greens)

• 1 cup strawberries

• 1 banana

• 1-2 cups filtered water

Optional: 1-2 scoop of protein powder for added protein

In a high speed blender mix the ingredients until smooth.

Nutritional Analysis: One serving equals: 199 calories, 1g fat, 47g carbohydrate, 10g fiber, and 6g protein.

✴Tell us some of your favorite green smoothie recipes below!

One of my favorites is:

️1 medium ripe banana

️1 cup of fresh, or frozen pineapple

️3 large handfuls of fresh spinach (washed)

️1 cup of plain Greek yogurt

️6oz water

Technique Tuesday: On-the-Go Core Workout

Tue, 21 May 2019 21:39:59 GMT

Technique Tuesday: On-the-Go Core Workout

A great core exercise to take with you on the go! All you need is a hand towel.

Monday Tip: Eat Clean To Be Lean

Mon, 20 May 2019 21:36:36 GMT

Monday Tip: Eat Clean To Be Lean

You want to lose weight, and have been trying hard for months without success. You've heard fitness people refer to 'eating clean' but what does that really mean? The labels on hundreds of different food items proclaim to be 'healthy' but can you trust labels? There are so many misconceptions when it comes to what constitutes as "Clean Eating".

Let's dispel the myths and outline your simple, straightforward 3-step guide to eating clean and watch as the pounds melt off.

Step One: Steer Clear of Packaged Foods

Your worst enemy in the fight against weight gain is packaged foods. Yes, even those packages that are described as ‘healthy'. Think of packaged food in these 3 categories:

•Sweets: Cookies, brownies, muffins, cupcakes, donuts, candy and desserts. These packaged items are laced with sugar and bad fats, and lack any viable nutrient that your body actually needs. All the empty calories from these items will end up deposited on your waist and hips as stubborn fat

There's never a good reason to eat these so-called foods.

•Processed Grains: Crackers, breads, cereal, chips, instant oatmeal, and energy bars. This category is tricky because many of the packages are labeled as ‘heart healthy' or ‘low fat'. The reality is that packaged, processed grains contain sugar and more carbohydrates than you need while striving to lose weight. If you have a weight loss goal then stay away from processed grains and stick to whole grains.

•Whole Grains: Brown rice, wild rice, whole oats, sprouted grain pasta, and sprouted grain bread.

You don't, however, have a free pass to eat as much of these items as you'd like. Whole grains, while healthy and acceptable, are very calorie-dense. Eat whole grains in moderation in order to meet your weight loss goals.

Step Two: Fill Up on Fresh Foods

Fresh vegetables and fruits are a huge part of your clean diet. The nutrients and fiber found in these natural food items are vitally important for your weight loss journey and your overall health. Eat a variety of fruits and vegetables in all shapes, sizes and colors. The only ones that you need to limit are vegetables that are high in starch, such as potatoes and corn and fruits that are very high in sugar, like melons. Stick to the leafy greens

Step Three: Get Plenty of Protein

The cornerstone of your clean diet should be lean protein. Great examples are chicken breast, albacore tuna, lean ground turkey, white fish fillet, whole beans, tempeh and egg whites. Protein is what holds your clean eating plan together, for two reasons.

1. Protein satiates your hunger, keeping you full and keeping your blood sugar stable. This eliminates false hunger and prevents unnecessary snacking.

2. Protein helps to grow and maintain your muscle mass, which increases your resting metabolism. This means that your body will be naturally leaner.

Top 3 exercises to help you “Tighten Your Core”

Sat, 18 May 2019 21:33:16 GMT

Top 3 exercises to help you “Tighten Your Core”

“Tighten your core!” If you are an avid exerciser odds are you've heard this saying before. But, what are they actually telling you to do?

First off, let's look at what exactly is the core. NASM (National American Sports Medicine) defines the core as: “The structures that make up the Lower Pelvic Hip Complex (LPHC), including the spine, the pelvic girdle, abdomen, and hip joint.” Basically any muscle that attaches to the Pelvis or your hips.

Why do we want to tighten the core in the first place? By tightening or bracing the core it pulls our hips and spine in the best position to load and protect it. This in turn helps us lift more efficiently and decreases our chance of injury.

So now you are probably thinking, how the hell do I tighten all those muscles and try and perform a lift? The answer is: You don’t. There is no way we can think of and try to fire every core muscle in our LPHC. The good news is our body has a built in support system that will automatically activate those muscles by our breath and some learned neuromuscular (Mind to Muscle) control.

So let's get that core activated!

Here are 3 great exercises to help you learn to tighten your core!

Pelvic Tilt with Breathing

-Take a deep breath in through your belly. Focus on not driving your feet in the ground but rotating your hips to get your low back to push into the ground. Exhale while holding tilt and focus on feeling your abs stiffen or tighten.

Dynamic Standing

- A simple exercise you can do anywhere! Start with soft Knees, pull Shoulders back, Tuck your tailbone in while squeezing glutes. Take a deep breath in and try to expand abdomen forward, backward, sideways, and back for a 360 degree “stiffness.” Hold 3-5 seconds and relax.

Slow Dead Bugs with Breathing

-Before you start to move your leg/ arm. Tilt your hips back so that your low back pushes against the ground. Focus on maintaining this tilt as you do the exercise. Don’t cheat and crunch up with your shoulders! This exercise is very difficult when done properly.

If you're confused and looking for a customized online or in person program tailored to your specific goals click here to schedule a free session or 20 min call.

Foodie Friday: Poached Pears & Cottage Cheese

Fri, 17 May 2019 21:28:25 GMT

Foodie Friday: Poached Pears & Cottage Cheese

Here's a recipe that serves your sweet tooth like a dessert without derailing your results. Poaching pears is a simply, easy process. The pears end up sweet and tender, like canned pears, but without the added sugars. Serving with low fat cottage cheese adds protein and makes this snack filling and nutritious.

Servings: 6

Here's what you need...

• 4 cups fresh squeezed orange juice

• 4 cups water

• 1 (2 inch) piece fresh ginger, peeled

• 6 whole cloves

• 1 cinnamon stick

• zest from an orange

• 6 pears

• 3 cups low fat cottage cheese

1. Place all ingredients, except pears in a large saucepan over low heat.

2. Wash, peel and core the pears. Use a small melon baller to scoop out the core from the bottom of the pear.

3. Place all the pears in the saucepan, making sure that all the pears are fully covered with liquid.

4. Bring the pot to a simmer for 30 minutes. When the pears are soft, but not mushy, remove from liquid.

5. Serve each pear over 1/2 cup of cottage cheese.

Nutritional Analysis: One serving equals: 177 calories, 1 fat, 452mg sodium, 28g carbohydrate, 5g fiber, and 15g protein.

Technique Tuesday: Kettle Bell Swing

Tue, 14 May 2019 21:26:32 GMT

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Learn how to safely kettle bell swing! Here, Mike shows 5 steps towards a better and safer kettle bell Swing!

Monday Tip: How To Relax

Mon, 13 May 2019 21:24:09 GMT

Monday Tip: How To Relax

Often times stress can build up. We may try to do things to stay positive on a regular basis, but sometimes an accumulation of stress to an overwhelming point. So in the education we discover ways to help relieve some of that stress to help you relax.

????Deep Breathing Exercises: During stress, breathing becomes shallow and rapid. Taking a deep breath is an automatic and effective technique for winding down.

Deep breathing exercises consciously intensify this natural physiologic reaction and can be very useful during a stressful situation, or for maintaining a relaxed state during the day.

How to Perform:

• Inhale through the nose slowly and deeply to the count of 10.

• Make sure that the stomach and abdomen expand, but the chest does not rise.

• Exhale through the nose, slowly and completely, also to the count of 10.

• To help quiet the mind, concentrate fully on breathing and counting through each cycle.

• Repeat five to 10 times, and make a habit of doing the exercise several times each day, even when not

feeling stressed.

????Muscle Relaxation: Muscle relaxation techniques, often combined with deep breathing, are simple to learn and very useful for getting to sleep. In the beginning it is useful to have a friend or partner check for tension by lifting an arm and dropping it. The arm should fall freely.

Practice makes the exercise much more effective and produces relaxation much more rapidly. Small studies have reported beneficial effects on blood pressure in patients with high blood pressure who use this technique.

How to Perform:

• After lying down in a comfortable position without crossing the limbs, concentrate on each part of the body.

• Maintain a slow, deep breathing pattern throughout this exercise.

• Tense each muscle as tightly as possible for a count of five to 10, and then release it completely.

• Experience the muscle as totally relaxed and lead-heavy.

• Begin with the top of the head and progress downward to focus on all the muscles in the body.

• Be sure to include the forehead, ears, eyes, mouth, neck, shoulders, arms and hands, fingers, chest, belly, thighs, calves, and feet.

• Once the review is complete, imagine tensing and releasing the internal muscles.

????Meditation: Meditation, used for many years in Eastern cultures, is now widely accepted in this country as a relaxation technique. The goal of all meditative procedures, both religious and therapeutic, is to quiet the mind (essentially, to relax thought). Some studies have suggested that regular meditation can benefit the heart and help reduce blood pressure.

Some experts recommend meditating for 20 minutes in the morning after waking up and then again in the early evening before dinner. Even meditating just once a day is helpful.

New practitioners should understand that it can take practice to quiet the mind, and should be encouraged to keep at a dedicated daily practice.

Here are a couple of different techniques:

• Mindfulness Meditation is a common practice that focuses on breathing. It employs the basic technique used in other forms of meditation.

- Sit upright with the spine straight, either cross-legged or sitting on a firm chair with both feet on the floor, uncrossed.

- With the eyes closed or gently looking a few feet ahead, observe the exhalation of the breath.

- As the mind wanders, simply note it as a fact and return to the "out" breath. It may be helpful to imagine the thoughts as clouds dissipating away.

• Transcendental Meditation (TM) uses a mantra (a word that has a specific chanting sound but no meaning). The person meditating repeats the word silently, letting thoughts come and go.

• Mini-Meditation. The method involves heightening awareness of the immediate surrounding environment.

Choose a routine activity, for example:

- While washing dishes, concentrate on the feel of the water and dishes.

- Allow the mind to wander to any immediate sensory experience (sounds outside the window, smells from the stove, colors in the room).

- If the mind begins to think about the past or future, or fills with unformed thoughts or worries, redirect it gently back.

- This redirection of brain activity from your thoughts and worries to your senses disrupts the stress response and prompts relaxation. It also helps promote an emotional and sensual appreciation of simple pleasures.

????Massage Therapy: Many massage techniques are available, such as the following:

• Swedish massage is the standard massage technique. It uses long smooth strokes, and kneading and

tapping of the muscles.

• Shiatsu applies intense pressure to the same points targeted in acupuncture. It can be painful, but people

report deep relaxation afterward.

• Deep tissue massage also uses intense pressure to break up fascia and relax tight muscles.

• Reflexology manipulates acupuncture points in the hands and feet.

What Your Warm Up Has Been Missing

Sat, 11 May 2019 21:22:05 GMT

What Your Warm Up Has Been Missing

The warm up is something highly overlooked in the fitness and athletic community. People often go right into their workouts or competition with out taking their body through a proper warm up.This can lead to under performance, and even worse injury.

I get it, the warm up has a monotonous and boring connotation around it. Maybe you are pressed for time and you just want to get the work out going so you can go on with the rest of your day. Or, maybe you aren’t sure what to do. It is very easy to become overwhelmed with exercises on instagram and seeing all types of different exercises and movements in the gym.

Let’s first get into, “why do a warm up”? First off a warm up prepares your muscles and joints to move and handle the load you are going to be carrying during your workout.It also helps lubricate joints and get your body into the right positions. A well rounded warm up is focused on resetting your body to its natural posture by “turning off” overactive muscles, getting your core engaged and “activating” or turning on the prime muscles you are going to be using in your lifts. Something a few Jumping Jacks or Burpees won’t cover.

Basically, you want to get everything working together while getting your joints to an optimized Range of Motion.

So here are my top 4 things you should be doing before your workout.

Self-Myofascial Release.

- Using a foam roller or lacrosse ball to do some type of roll or push on the muscles, this will help release tight spots as well as get blood flowing and heat up the tissue. Main spots to focus on are the quads, hamstrings, glutes, lats, and mid upper back.

2. Reset the Body.

-This is where you want to get your core activated and reset your spine, hips, and shoulders in the correct position. EX. Dead Bug with Breathing, Bird Dogs, Cat/Cow

3. Core/Full Body Activation

-Now that we have our hips and spine in place we want to start focusing on getting everything working together. Here we will get our prime movers fired up. We are also going to start moving around a little bit and get the blood flowing more with these exercises. Favorites here are: Glute Hip Bridges, Runners Stretch with T- Spine Twists, and Blackburns

4. Nervous System/ Heart Rate

-Here we are trying to prime our nervous system and get all of our muscle fibers working together. Doing explosive all out movements without loading the body and pre fatiguing is a great way to get your nervous system going and raise your body temperature even more. This helps us lift heavier and recruit more muscle fibers and gets our body ready to move the most efficient way possible. EX. Broad Jumps, Med Ball Slams, Sprints.

If you're confused and looking for a customized online or in person program tailored to your specific goals click here to schedule a free session or 20 min call.

Foodie Friday: Easy Baked Halibut

Sat, 11 May 2019 21:17:34 GMT

Foodie Friday: Easy Baked Halibut

Think that cooking healthy is difficult or time consuming? This recipe will make you think again. Simply combine the flavorful marinade ingredients, brush over the fillets and bake. That's it! Add a side of veggies and a dark green salad for a delicious fitness approved meal

Servings: 4

Here's what you need:

• 4 halibut fillets

• 1 Tablespoon coconut aminos

• Juice from one lime

• 2 garlic cloves, minced

• 2 teaspoons fresh ginger, minced

• 1 Tablespoon olive oil

• 1 teaspoon toasted sesame oil

• 2 Tablespoons fresh cilantro, chopped

• 1/4 teaspoon sweet paprika

1. Preheat the oven to 350°F. Lightly grease a baking pan with olive oil.

2. Rinse the fillets and pat dry. Place in the prepared pan.

3. In a small bowl combine the remaining ingredients. Brush over the fillets.

4. Bake for 15 minutes, then turn the oven to broil for an additional 3 minutes.

Nutritional Analysis: One Serving equals: 201 calories, 7g fat, 250mg sodium, 3g carbohydrate, 1g fiber, and 30g protein

Technique Tuesday: Breathing Techniques to Reduce Stress

Wed, 08 May 2019 21:15:29 GMT

Technique Tuesday: Breathing Techniques to Reduce Stress

Recovery: Mike demonstrates how to use diaphragmatic breathing to cool-down after a work out. These breathing exercises are also great to practice during the day to relieve stress!

Monday Tip: 5 Vacation Tips to Keep You

Tue, 07 May 2019 21:13:16 GMT

Monday Tip: 5 Vacation Tips to Keep You

With summer vacation quickly approaching, you're probably planning your next getaway.

Whether you go on a cruise, an African safari or a low-key trip to the beach, warm summer days are the best time to get away from it all.

But wait - did you know that the average person gains almost a pound a day while on vacation? Between missed workouts, extra large restaurant meals and indulgent snacks, lazy vacation days will quickly add inches to your waistline. So before you pack your bags for your next adventure, read the following 5 Vacation Tips and come home fitter, not fatter.

Vacation Tip #1:Make a Decision

Before you leave home, make the decision that you will NOT gain weight while on your trip.

This is the easiest step to take to make sure that you avoid weight gain, but it is also the most overlooked. Instead of leaving things to chance, harness the power of creative visualization that has been proven time and time again by go-getters such as Michael Jordan, Einstein, Napoleon and Andrew Carnegie.

Remember what accomplishing your goal feels like - this will keep you motivated throughout your trip and will help pull you through the inevitable tempting situations that you'll face.

Vacation Tip #2: Get Moving

It's easy to spend vacation days sprawled out by the pool, but the inactivity will quickly add up to extra pounds. Choose to be active and you'll burn calories all day long while indulging in fewer unnecessary snacks. The following ideas will get you moving:

• Go on a brisk walk each day of your trip. You'll see new sights while burning off excess calories.

• Go on a jog in the mornings before your daily activities, or jog in the evening after the day winds down.

• If your hotel has a pool, swim a few laps each day. Swimming is a fun way to get in a full body workout

• If your trip takes you to a place of natural beauty then go on a hike. Even while hiking at a slow or moderate pace you'll burn plenty of calories.

• Play some sports - beach volleyball, a game of hoops, Frisbee, or bike riding are all great ways to have fun while keeping fit.

Vacation Tip #3: Indulge with Portion Control

You have no choice but to eat out while on vacation. Whether you're enjoying 5 star restaurants or fast food diners, you'll be met with the same problem: huge portions. While it is tempting to simply eat it all - you are on vacation after all - this will quickly lead to extra pounds.

Use the following tips to keep your portions under control:

• When you order your meal ask for a to-go box. Take half of your meal and place it into the box before you even begin to eat. This will force you to eat a healthy portion.

• If you would rather not carry around a to-go box, ask that your entrée be made into a smaller portion. If it is dinnertime don't be afraid to ask for the lunch-sized portion.

• Pay more, and eat less. Take quality of food over quantity.

• Eat meals. Cut out snacking, stick with structured meals.

• Eat slowly, and eat foods that have been prepared slowly - that means no fast food.

Vacation Tip #4: Eat Natural Sweets

One of your biggest enemies when it comes to vacation weight gain is...sugar. The average modern person consumes 46 teaspoons of sugar every day. The average person on vacation consumes even more than that. Even though sugary calories taste great, the sweet pleasure comes at a high price.

Here's what I mean:

•Sugar creates false hunger (as a result of the insulin rush and then ensuing plummet in blood sugar levels), which causes you overeat.

• Sugar in excess is stored as fat (after your liver has no more room to store it, sugar is converted to fat and deposited on your belly, thighs, hips and the backs of your arms).

So instead of eating that ice cream cone or chocolate éclair, satiate your sweet tooth with a piece of juicy fruit.

Vacation Tip #5: Do this Hotel Room Workout

If your hotel doesn't have a gym, or if you'd simply prefer the privacy of your room, do this hotel room workout:

• 12-15 Body Weight Squats

• Jumping Jacks, High knees, or Jog in place for 30 seconds.

• 12-15 each leg Body Weight Lunge

• Jumping Jacks, High knees, or jog in place for 30 seconds.

• 12-15 Push Ups:(depending on your fitness level choose to go off your knees, push off of the wall, or assume the traditional position)

•Jumping Jacks, High knees, or jog in place for 30 seconds.

• 15-20 V-Ups

• Do Jumping Jacks, High knees, or jog in place for 30 seconds.

Well, now you have 5 tips that will keep away the unwanted vacation pounds. You may even end up losing a pound or two while away.

Foodie Friday: Smoked Salmon Wrap

Sat, 04 May 2019 21:11:11 GMT

Foodie Friday: Smoked Salmon Wrap

Foodie Friday is here and i have another delicious recipe for you all! Its a quick and easy lunch that'll make you wish you made extras

Salmon is a rich source of omega 3 as well as protein. Couple that with sprouted grain tortilla and fresh arugula and you've got yourself a healthy, balanced meal that's ready in only 5 minutes. Enjoy!

Servings: 2

Here's what you need:

• 1 Sprouted grain tortilla

• 1 Tablespoon low fat cream cheese

• 4 oz Smoked salmon

• 1/2 cup Arugula

• Dash of salt and pepper

1. Spread the cream cheese evenly over one side of tortilla. Place the salmon in the center of the tortilla. Top with arugula. Add a dash of salt and pepper.

2. Roll the tortilla and slice in half.

Nutritional Analysis: One serving equals: 175 calories, 6g fat, 12.5g carbohydrate, 3g fiber, and 16.5g protein.

Nutrition Education: ORGANIC BEST BUYS

Thu, 02 May 2019 21:08:00 GMT

Nutrition Education: ORGANIC BEST BUYS

When it comes to buying grocery shopping, organic is the safest choice for avoiding pesticides and other contaminants. However, organic food often comes at a premium and not everybody can afford an all-organic diet.

Your Organic Best Buys list shows the foods that you should always aim to buy organic, and which ones you can afford to forgo if necessary.

Necessities are the foods likely to be exposed to the most pesticides, hormones, and antibiotics if not bought organic. You’ll notice many are fruits and vegetables with thin, delicate skins, which means that they absorb and retain more chemical residue.

If you’re on a limited budget, Bonuses are foods considered to be much safer even in their non-organic form. Many of them have protective outer layers that don’t tend to be eaten, so you don’t ingest as many contaminants.

NECESSITIES

Berries

Leafy Greens

Nectarines

Apples

Peaches

Pears

Cherries

Grapes

Celery

Tomatoes

Bell Peppers

Potatoes

Dairy Products

Eggs

Meat

BONUSES

Asparagus

Avocados

Cabbage

Carrots

Cauliflower

Eggplant

Grapefruit

Kiwifruit

Onions

Mangoes

Mushrooms

Papaya

Pineapple

Sweet Potatoes

Watermelon

Client of the Month: May 2019

Thu, 02 May 2019 21:06:09 GMT

Client of the Month: May 2019

May's Client of the Month is Billy White!

Although he may be quiet, Billy’s progress has been loud and clear since starting with Infinity back in November. He’s lost over 7 pounds of fat; become extremely more flexible and efficient with his movement and alleviated knee pain with the help of Mike’s PTM program; and slings around much heavier weights without having to slow-down.

“Billy always shows up to class with a good attitude and gives 110%! He embraces being pushed and never backs down from a challenge the trainer gives him!”

Billy has had notable habit changes with his nutrition. His coach, Josh, shares that he is really dedicated - like 100% consistent dedicated. Billy is one of the only clients that Josh has had that can get his macronutrients within 5 calories on either side. Talk about laser focus!

If Billy could provide y’all with any advice, it’d be to remember you don’t have to go fast - you just have to go!! So let’s go!!

If you're a looking for a convenient,non intimidating, fun, an personalized workout program that will help you transform your health, while you get strong and fit click below for a free consultation and session to see if our transformation programs are a good fit for you.

For a free session go here: https://www.personaltrainingallen.com/contact

Click HERE to Schedule A Free Session!

Technique Tuesday: Conquer That First Push Up!

Tue, 30 Apr 2019 21:04:22 GMT

Technique Tuesday: Conquer That First Push Up!

4 exercises that are guaranteed to help you achieve your first push up! If you can already do a push up, this video is also great to build upper body strength and increase the number of reps you can do!

Monday Tip: Don’t Believe The Muffin Top Myth

Tue, 30 Apr 2019 21:02:20 GMT

Monday Tip: Don’t Believe The Muffin Top Myth

If there's one thing that really irks me, it's seeing people led astray by the Muffin Top Myth. These well-meaning folks devote time and effort under a faulty premise that gets them zero results.

So what's this Muffin Top Myth?

The belief that doing a magical ab exercise will shrink and flatten your waist, and will rid you of a muffin top.

Sorry, there's no such magical ab exercise.

In fact, all of the magical ab exercises in the world won't make a dent in your muffin top, as long as you continue with your current, unhealthy lifestyle. The true belly-shrinking magic is found in improving your diet and exercise routine to promote fat loss from your entire body, including—but not limited to—your midsection.

Here's how to really get rid of that muffin top:

Tip #1: Stop Eating Processed Foods

Everyone loves a good shortcut, right? Depends on where that shortcut takes you. From now on I want you to think of processed foods as a shortcut to belly fat. I wouldn't be surprised if future studies prove that the over-processing, chemical additives and high fructose corn syrup that are pumped into processed foods specifically adds fat around your belly.

If you want to shrink your belly then stay away from sugars, sodas, chemically altered fats, processed, packaged, fried and preserved foods.

Tip #2: Eat Fresh, Whole Foods

Once you've cut the processed foods out of your diet, fill in the void with lots of fresh foods like:

•Green vegetables

•Whole, organic, seasonal fruits

•Lean, hormone-free, high quality meats

•Colorful organic veggies

•Nuts and seeds

I know this list of foods may seem boring at first, but if you stick with it long enough, you'll grow to love the tantalizing flavors of real food. When your diet is filled with the foods listed above, your body will quickly shed pounds and lean out.

Tip #3: Do Challenging Exercise

The absolute best way to lose your muffin top forever is with a consistent, progressive exercise program.

•Consistent: You should be exercising 3-5 times each week.

•Progressive: For truly awesome results, keep your body guessing with new exercises and increasing intensity.

Our exercise programs, whether you're in group, small-group, or 1-1's, are specifically crafted to get you into the best shape of your life, and we're fanatically passionate about seeing you meet your goals. I know that when you put your valuable time and energy into a fitness program and your diet, you will see nothing less than amazing results.

Foodie Friday: Salmon and Broccoli Scramble

Sat, 27 Apr 2019 21:00:40 GMT

Foodie Friday: Salmon and Broccoli Scramble

Today we have THE "Perfect Protein Packed Breakfast" to break up the monotony of the same ol' eggs and oatmeal

Salmon, broccoli and egg whites combine for the perfect protein-packed breakfast. Add a side of avocado for healthy fats and a serving of fruit for a delicious start to your day.

Servings: 2

Here's what you need...

▪️1 teaspoon olive oil

▪️1 cup fresh broccoli, cut into small pieces

▪️5 egg whites

▪️8oz grilled or smoked salmon, separated into small pieces

▪️dash of salt and pepper

Nutritional Analysis: One serving equals: 225 calories, 7g fat, 557mg sodium, 6.5g carbohydrate, 1g fiber, and 33g protein.

Nutrition Education: BREAKING NEGATIVE THOUGHT PATTERNS

Thu, 25 Apr 2019 20:58:42 GMT

Nutrition Education: BREAKING NEGATIVE THOUGHT PATTERNS

People who have trouble with their weight can often become trapped in negative thought patterns that reinforce harmful behaviors. Examples of negative thoughts are:
“I’m too lazy to exercise.”
“I’m too greedy to stick to a diet.”
“Why bother trying to lose weight? I’ll just gain it all back.”

If you genuinely believe these things, you’ll see nothing but failure when you imagine trying to lose weight. For that reason, it’s important to identify and overcome these negative thought patterns in order to achieve your goals. Here are some strategies you can use:

1. Recognize the Pattern

Negative thought patterns often develop over a long period of time. They can become so ingrained that you don’t even recognize them; they simple happen automatically. However, if you want to BREAK the pattern, you first have to recognize the thoughts for what they are. Here are the most common types:

▪All-or-nothing thinking - “I have to do it perfectly or not at all.”

▪Negative focus - “Life is just one big disappointment after another.”

▪Negative self-labeling - “I’m such a failure.”

▪Catastrophizing - “I’m just going to fail again and everyone will think I’m a loser.”

▪Need for approval - “Nobody will love me if I don’t lose weight.”

▪Mind-reading - “They obviously think I’m greedy and lazy.”

▪Past dwelling - “I should never have had that big meal. If I had stayed strong I would have met my target.”

▪Pessimism - “I’m just not meant to be happy.”

List your negative thoughts in a journal so that you can analyze and understand them

2. Look at the Root

Now you recognize the thought, look at why you think that way. Think about what was happening and how you felt when the thought was occurring. Think of other times you’ve had that thought - was it when your mother berated you for making unhealthy food choices, or your partner commented about your weight gain?

3. Evaluate the Thought

Ask yourself if your thought was a reasonable and proportionate reaction. For example, are you really a failure just because you gave in and snacked on cookies? Are you being fair to yourself? Is that enough of a transgression to apply such a broad and unkind statement to your entire being?!

4. Determine the Consequences

Examine how you feel after each thought. When you tell yourself you’re a failure, does it hold you back from opportunities that would better your life? When you tell yourself nobody would love you as you are, does it make you want to isolate yourself? Do you become lonely and depressed? Really, truly understand the negative impact these thoughts have on you.

5. Meditate

Meditation is wonderful technique for overcoming negative thought patterns. Find a quiet space and meditate on your negative thoughts. Don’t try to change or judge them, just allow them to flow and become fully aware of them.

As an impartial observer, you can remain emotionally detached and gain a clearer understanding of your thoughts, which will help you to gain control over them.

6. ????Choose Constructive Thoughts????

Practice replacing your negative thoughts with positive, constructive thoughts. This can take practice, and you might not necessarily believe what you’re telling yourself at first. However, it will become easier as those thoughts start to take root, just as the negative ones did.

Here’s an example:

In a moment of stress, you indulge in an unhealthy snack to make yourself feel better. You get carried away, and before you know it, you’ve binged on junk food. You feel terrible, and you find yourself thinking:

"I can’t believe I did that! I’m so weak and greedy. I’ll never lose weight, what’s the point in trying?

Stop! You’ve recognized a number of negative thoughts. Imagine you’re talking to a loved one in the same situation, and tell yourself:

"No, that’s not right. I am not weak or greedy. I am human and I had a moment of weakness, but it does not define who I am. I will keep trying to lose weight because I deserve to be happy and healthy. I will not let one setback derail me."

Technique Tuesday: On the Go Total Body Workout

Tue, 23 Apr 2019 20:50:26 GMT

Technique Tuesday: On the Go Total Body Workout

If you're ever on the go and can't make it to a gym, then this video is for you! Here is a quick, total body workout that you can do anywhere.

Monday Tip: Kitchen Raid

Mon, 22 Apr 2019 20:47:32 GMT

Monday Tip: Kitchen Raid

Well if you haven't started doing some spring cleaning just yet, this list will be very helpful with getting you started!

Want faster weight loss? Then do this self-guided kitchen raid. If your kitchen is stocked with the makings for healthy meals and snacks you'll easily stay on track, even when those late-night cravings strike.

So what should you keep on hand and what should be banned?

Use this self-guided kitchen raid to help you sort out the good from the fattening. Go ahead, grab a big box, print out the list below, and then head to the kitchen. When you're done, take that box straight to the nearest food bank.

◼️Your Refrigerator

Let's start with the fridge, which is essentially the heart of your kitchen. If you find something in your fridge that is on the "Donate this" list, then you know what you have to do. Get that box ready.

▪️Donate this: Beverages with high fructose corn syrup or sugar. Drinking calories is one of the quickest ways to gain weight, so quickly rid your fridge of any beverage that lists HFCS or sugar on the ingredient list.

▪️Replace with: Water???? It is a well-known fact that most people are partially dehydrated, a condition that is harmful to your health and wreaks havoc on your weight loss efforts. Keep plenty of cold water on hand for proper hydration.

▪️Donate this: Fatty meats. It is important that you be selective about the meats that you eat. I may tell you that chicken is a great source of protein, but if you take that as a license to eat fried chicken everyday then the benefit of the protein will be lost in all the extra fat calories.

▪️Replace with:* Lean meats. Skinless chicken breast, lean ground turkey, white fish ????–there are numerous choices when it comes to lean meats.

▪️Donate this: Fruit-flavored yogurt. I hate to break this to you, but that cute

individually packaged yogurt is going to do more harm to your waistline than you think. More than 50% of the calories in fruit-flavored yogurt come from sugar. Check out the ingredient list and you likely find both high fructose corn syrup AND sugar.

▪️Replace with: Plain low-fat yogurt, Greek yogurt, or low-fat cottage cheese. If you love yogurt, then get the low-fat plain version. You can even chop up some fresh fruit and stir it in. Another option is to have a scoop of low-fat cottage cheese with chopped fruit on top.

◼️Your Pantry

This may be the most painful part of your kitchen raid, since most junk food ends up here. So take a moment to give yourself a pep talk before grabbing that garbage bag and opening your pantry.

▪️Donate this: Sugar-filled cereal. If sugar or high fructose corn syrup are listed as ingredients on your cereal box, it's got to go. Sugar-filled cereal is basically another form of junk food, and will only add inches to your waist.

▪️Replace with: Whole Grain Oatmeal. There is a huge difference between instant, sugar-filled oatmeal and whole grain oatmeal.

▪️Donate this: Chips/Crackers???? While refined chips and crackers are fun to munch on, the extra calories will quickly add up. Do yourself a favor by not allowing these into your pantry.

▪️Replace with: Almonds. The key to making this snack a winner is to practice portion control. Place a handful of almonds into individual bags for pre-portioned snacks.

▪️Donate this: Packaged Sweets. I don't really have to explain this one, do I? Cookies???? and cakes???? and candies ????shouldn't be a regular part of your diet, so keep them out of your house. It's one thing to enjoy a dessert once in a while, it is quite another to routinely eat processed sweets at home.

▪️Replace with: Fruit. When you want to munch on something sweet, turn to fruit.

Now march that box of off-limit foods to your nearest food bank and don't look back. It's a great idea to raid your kitchen every couple of months as a way of keeping yourself on track.

Open up dialogue with your family members about the healthy changes that you're making, and get everyone in on it. The quickest and most permanent weight loss comes as a result of healthy eating and consistent, challenging workouts.

Foodie Friday: Cajun Veggie Chips

Sat, 20 Apr 2019 20:43:52 GMT

Foodie Friday: Cajun Veggie Chips

Servings: 4

Here's what you need:

• 2 lbs of root vegetables, thinly sliced (sweet potato

, parsnips, beets or carrots)

• Sea salt

• Cajun spice

1. Preheat the oven to 375 degrees F. Line a rimmed baking sheet with parchment paper.

2. Thinly slice the root vegetables with a mandoline slicer, to 1/8 inch thickness. Toss the sliced veggies with a sprinkle of sea salt and Cajun spice.

3. Spread the sliced veggies over the prepared baking sheet. Roast for 20 minutes, or until crispy. Enjoy!

Nutritional Analysis: One serving equals: 139 calories, 0g fat, 287mg sodium, 22g carbs, 8g fiber, and 3g protein

Testimonial Thursday: Catie's First Pullup

Thu, 18 Apr 2019 20:41:00 GMT

Testimonial Thursday: Catie's First Pullup

This Testimonial Thursday is a bit of a throwback as well! Back to a few months ago when Catie was able to reach her goal of doing a full body pull-up! Congrats Catie!

Nutrition Education: The Cost of Getting Lean

Thu, 18 Apr 2019 20:38:31 GMT

Nutrition Education: The Cost of Getting Lean

Six-pack abs. Tight butts. Lean, glistening beach bodies and vibrant health. These are all things that anyone would love to have, but have you ever considered the TRUE costs of achieving this “look?” Or are you just unsure of how to even get there?

In this short video below, Dr. John Berardi lays out all the benefits and tradeoffs, so you can make an informed decision about what’s truly right for you and not just what sounds nice to have!

Click here for the video ???? https://www.precisionnutrition.com/cost-of-getting-lean-vid…

Technique Tuesday: Neck Positioning for a Deadlift

Wed, 17 Apr 2019 20:35:33 GMT

Technique Tuesday: Neck Positioning for a Deadlift

Confused about your neck positioning during a deadlift? Not anymore! IPT trainer Mike shows us how its done!

Spring Clean Your Body

Wed, 17 Apr 2019 20:32:48 GMT

Spring Clean Your Body

Although the current weather makes it hard to imagine spring is right around the corner, take hold and get ready to clear your body and mind of those “winter blues” habits. Cold temperatures and snow trap us indoors gorging on dense comfort foods and spending even more time on the couch; thus, our physical activity declines and lowers our energy levels. Luckily, April is upon us, and our days are getting longer and brighter! So let’s spring forward and get to cleaning with these helpful tips.

1. We want H2O! Downing sufficient water every single day is vital for not only hydration, but it is also important for flushing toxins out of the body and enhancing our cells’ communication to especially the circulatory, muscular, and endocrine systems. Our bodies are comprised primarily of water – 75% actually. Without enough water, confusion and faintness may occur, which indirectly affects work-life production. Therefore, water consumption plays a tremendous role in healthy body function! Aim for at least 64 ounces (8 glasses) of water daily.

2. Dodge the P’s: processed and packaged! Life is demanding, and the p’s are quick and easy when hunger strikes. Although the idea sounds like a simple win, the toll these foods place on the body when consistently consumed are concerning. The radar for high sugar, sodium, cholesterol, and unhealthy fats (saturated and Trans fat) is blaring! Do not ignore this alert. Women in Balance puts it best – “If you can’t pronounce most of the ingredients on a label, choose something else.” Additives and toxins are hiding in your favorite McDonald’s cheeseburger and French fries. Strive to buy whole or natural foods. Help! Examples of these unprocessed carbohydrates, proteins, and healthy fats are not limited to the following: almonds, apples, beans, berries, broccoli, brown rice, melon, oats, peas, pumpkin seeds, spinach, sweet potatoes, tomatoes, and wild rice. Who said fast and easy couldn’t be healthy, too?!

3. Alleviate stress! Work and personal life open the doors for stress and its guests: sleeping issues, weight gain, weakened immune system, depression, and over-time heart disease. Exercise, spending time with loved ones, and meditation are list toppers that can be performed without dropping a single dime! Also, as the weather improves, fresh air and sunlight can eliminate that nasty seasonal sadness and lift our spirits. Last but not least, perspective directs your day. Be thankful, reflect on the treasures in your life, and embrace the new opportunities each new day presents! Don’t fall behind; spring forward and begin your cleaning today!

Sources: Women in Balance, NCBI: PubMed

Monday Tip: 7 Steps to Guilt-Free Desserts

Tue, 16 Apr 2019 20:30:50 GMT

Monday Tip: 7 Steps to Guilt-Free Desserts

Desserts are a delicious and fun part of life that most of us enjoy.

That is until you start working towards a fat loss goal. Then dessert becomes the enemy that pops up at birthday parties and get-togethers in the form of cake????, cookies????, cupcakes and candy, tempting you to give in.

So what do you do? Give up desserts forever?

Taking a zero-dessert stance can be risky because it increases your chances that the large slice of cake that ends up taking you down will be followed by some ice cream, a handful of cookies and topped off with some chocolates for good measure.

I don't want your fitness results to be forfeited over a slice of cake, so I've come up with the following 7 Steps to Guilt-Free Desserts. Use these steps as your guide to safely navigate sweet temptations and to quickly arrive at your fitness goal.

1) Fruit Is Best

Fresh, organic, seasonal fruit is the ultimate guilt-free dessert. It's filled with fiber, vitamins, minerals and delicious, natural sweetness. Don't be afraid to include some fruit in your diet. Learn to savor and enjoy fruit just as you would a decadent slice of cake. Fruit should be your number one, go-to, favorite dessert.

2) Choose Only Wholesome Sweeteners

When fat loss is your goal, cane sugar and corn syrup have no place in your diet. Ever. Not even when you indulge in dessert. Lucky for you, there are plenty of more wholesome sweeteners available which will have less of an impact on your blood sugar.Try: raw honey, pure maple syrup, coconut crystals or stevia.

3) Use Whole Food Flours

So you have your wholesome sweetener and now you're reaching for some white flour to bake a cake, right? Wrong. Just like sugar, wheat flour should be banned when fat loss is your goal.

Try these whole food flours instead: almond flour, coconut flour, flax meal or oat

flour.

4) Take Your Chocolate Dark

If chocolate is your dessert-of-choice then learn to love the dark stuff. 73% cocoa content is a good place to start, then as your sweet receptors become more sensitive you'll start to like even darker chocolate. Dark chocolate is lower in sugar and higher in cocoa, which is where the actual benefit of chocolate lies: antioxidants, vitamins and minerals.

5) Portion Size Matters

Yes, this applies even to fruit. When you're working towards a fat loss goal you do need to control the amount of sugars that enter your body, even when that sugar is wholesome and from a piece of fruit. Keep your desserts to no more than a few bites. Learn to savor and enjoy.

6) Remember Moderation

If fat loss is your goal, then dessert should not be an everyday occurrence. Lean meats, and an abundance of fresh vegetables should make up the bulk of your diet. Wholesome, portion-controlled desserts are OK to include occasionally, but not regularly. When you've met your fitness goal, and are maintaining your results, then you'll be able to include wholesome desserts more often.

7) Workout Hard.

I would never propose to use food as a reward for exercise, but I will say that working out should be a requirement before including wholesome desserts in your diet. If you're not working out then even wholesome desserts in moderation could lead to pounds gained. Exercise is a huge part of the puzzle when it comes to losing fat and getting lean.

Foodie Friday: Rainbow Fresh Dessert

Fri, 12 Apr 2019 20:28:13 GMT

Foodie Friday: Rainbow Fresh Dessert

Servings: 4

Here’s what you need…

• 1 small watermelon, chopped????

• 1 cantaloupe, seeded and chopped

• 1 mango, pitted and chopped????

• 1 cup fresh blueberries

• 1/4 cup fresh mint, minced

1.) Chop

the fruit into small, uniform cubes. Combine the ingredients in a large bowl, then scoop into small cups.

Enjoy!

Nutritional Analysis: One serving equals: 127 calories, 1g fat, 33mg sodium, 30g carbohydrate, 4g fiber, and 3g protein.

Nutrition Education: HOW TO BUILD MOTIVATION FOR WEIGHT LOSS

Wed, 10 Apr 2019 20:26:04 GMT

Nutrition Education: HOW TO BUILD MOTIVATION FOR WEIGHT LOSS

An overweight person likely knows that they’re overweight. They know it’s hurting their physical and mental health. They know it’s negatively affecting their quality of life. Their desire to lose weight is often intense. But for many people, this simply isn’t enough.

Wait - isn’t wanting to lose weight the same as being motivated? Not necessarily. While an overweight person may want nothing more than to lose weight, there are many things that can kill their motivation to actually take action. Let’s explore some of those things, and how to overcome them.

????Overcome your fear of failure????

“I’m just going to fail so why bother.”

“Maybe I’m just a naturally big person.”

“It’s far too difficult to exercise and eat healthy.”

All of these thoughts stem from our fear of trying and failing to lose weight. Telling yourself that you’re naturally big or it’s too difficult simply gives you permission not to try - and fail. Fear of failure is a normal human condition, and the key to overcoming it is to re-frame your relationship with failure. Yes, you may fail at some point. So what? You’re on a difficult journey and you’re showing incredible strength and bravery. You may not get it right first time around, but the important thing is that you’re trying. Tell yourself that you’re only human, forgive yourself, and try again.

????Seek direction and guidance

Obesity can be a complex and overwhelming subject. Without guidance from a trained specialist, some people simply don’t know how to make sense of the masses of information out there and use it to take action towards their goals. By working with a Certified Weight Loss Specialist, you’ve taken a positive first step.

⚪️Stop setting unrealistic goals

You didn’t gain weight overnight, and you can’t lose it overnight. If you set unrealistic goals, you’ll feel demoralized, frustrated, and demotivated when you inevitably fail to achieve them. Instead, set a goal for slow and steady weight loss. Not only will this keep you motivated, but the weight is more likely to stay off in the long-term.

⚫️Find a buddy

Try to find a buddy you can work out or plan healthy meals with. They’re likely to understand the challenges you’re

going through, and you can give each other a boost when your motivation starts to wane. You can also hold each

other accountable to your goals.

????Join a challenge????

There are many fitness and weight loss challenges we have here at IPT for you to join. Its nothing like having the support of others as you as venture out of your comfort zone and try things you may have not tried before. Motivation, support, accountability are all things needed for change and doing the challenges, you will receive those things.

????Keep a diary

Write in your journal every day and keep a record of your progress. When you feel like you’re losing motivation,

read back through previous entries and see how far you’ve come!

⚪️Be kind!☺

Beating yourself up because you binged or skipped a class or gained a few pounds is totally counterproductive.

Rather than pushing you forward, it makes you feel terrible about yourself, saps your motivation, and turns healthy living into a regime or a chore.

Imagine you’re talking to a friend or loved one and ask if you’d say the same things to them. If not, then you’re probably not showing yourself the kindness you deserve.

⚫️Set up non-food rewards☺

It’s common to reward ourselves for weight loss by indulging in a favorite treat or unhealthy food. However, as you know, this often sets us back on the path to weight gain and ill health. Instead, motivate yourself with non-food rewards. For example, you can put $10 in a vacation fund for every pound you lose or every mile you run.

????Re-frame your healthy lifestyle ????

If you think of healthy eating or exercise as a punishment, you simply won’t want to do it. Instead of telling yourself that unhealthy foods are forbidden, tell yourself that you’re making positive choices for your health and self esteem. Instead of thinking about dragging yourself to the gym, look at it as taking a step closer to your goals

Technique Tuesday: Bulgarian Split Squat

Tue, 09 Apr 2019 20:22:50 GMT

Technique Tuesday: Bulgarian Split Squat

Today, Mike explains the Do's and Don'ts of the Bulgarian Split Squat. This is definitely one of the more complicated exercises out there but it's great for your glutes and thighs!

Monday Tip: 5 Sneaky Reasons You’re Gaining Weight

Mon, 08 Apr 2019 20:20:41 GMT

Monday Tip: 5 Sneaky Reasons You’re Gaining Weight

Are you plagued with unwanted pounds, despite your best efforts to eat healthy and get fit? You’re not alone. Millions of others across the globe, just like you, are struggling to shed weight in an uphill battle.

Here are 5 sneaky reasons you’re gaining weight…some of these might surprise you.????

#1: Having Too Many Choices????

If you’ve ever eaten at a buffet, you know what happens. There are so many options you don’t know what to pick. So you get a little bit of everything. Putting yourself in a position to be surrounded by food—even if there are plenty of healthy options—can be very dangerous. Even if you go with healthy options, it’s easy to eat too much of a good thing. When the options overwhelm you, stick to your guns: a small portion of lean meat and appropriate portions of a couple fruits and vegetables.

#2: Overestimating Your Routine’s Intensity????

Yes, you’re sweating up a storm when you make your way to the locker room for a shower. And your wobbly legs are the result of the squats and running you just combined in a single workout. But don’t use your routine as an excuse to eat everything in your path. To maintain a healthy weight or lose weight, you can’t eat more calories than you burned. Still feeling hungry after eating? You may not need to eat more. You may need to eat smarter.

#3: Chilling On Your Backside

Everyone needs downtime. But if you’re not careful, you can wind up spending too much time on your rump. Between workouts, take a look at your daily routine. Do you work an office job? Does family time center around watching television shows together or playing board games? It may be time to make a change. No, don’t quit your job. But walk down the hall to talk to the person you’re about to email. And when family time comes around, use movie night to go on a walk or bike ride around the neighborhood.

#4: Beefing Up Your Snacks

To stay healthy, you’ll need to eat something between meals. Otherwise, it’s very easy to overeat and put on extra pounds. However, you’ll need to watch what you eat for a snack. It’s easy to make a snack that is as large as a meal. But remember the purpose of your snack: to eat a little something before your next meal. It is not to fill yourself, but to knock the edge off your hunger. Keep your snacking light by drinking plenty of water.

#5: Chasing Beer/Wine with Food????????

You go out to eat and there are no tables ready. So you grab a drink and hang out, waiting for an opening. Unfortunately, you just made a belly-busting boo-boo. Because research has proven that drinking before you eat will result in you eating more than you would have otherwise. On top of eating more calories for dinner, that beer you guzzle is full of calories, which means before you even take the first bite of your food, you’ve already sucked down quite a few calories.

Foodie Friday: Chicken Stir Fry

Sat, 06 Apr 2019 20:16:42 GMT

Foodie Friday: Chicken Stir Fry

Think you don't have enough time to cook a healthy meal? Think again. This healthy and delicious chicken stir fry takes only MINUTES to make. Instead of chopping the vegetables yourself, this recipe calls for pre-chopped ingredients found in the produce section of your grocery store. Skip the take out line tonight and try this recipe instead.

Yield: 6 servings

Here's what you need...????

• 1 teaspoon olive oil

• 1 teaspoon chopped garlic

• 1 cup asparagus, cut into 2 inch segments

• 1 (16 oz) package pre-chopped stir fry vegetables

• 1 (10 oz) package shredded cabbage

• 1 cup chopped pineapple

• 1 cup chopped cooked chicken breast

• 1/4 cup teriyaki sauce

1. Heat the olive oil in a large skillet or wok. Add the garlic. When the garlic is browned add the asparagus. Stir fry for 5 minutes or until the asparagus turns bright green.

2. Add the chopped stir fry vegetables, cabbage, and pineapple. Stir fry for 5 minutes or until the vegetables are tender.

3. Add the cooked chicken pieces and mix in the teriyaki sauce. Stir fry for another minute, until the sauce is evenly distributed.

Nutritional Analysis: One serving equals: 117 calories, 1.8g fat, 15.8g carbohydrate, 4g fiber, and 10.7g protein.

Yield: 6 servings

Here's what you need...????

• 1 teaspoon olive oil

• 1 teaspoon chopped garlic

• 1 cup asparagus, cut into 2 inch segments

• 1 (16 oz) package pre-chopped stir fry vegetables

• 1 (10 oz) package shredded cabbage

• 1 cup chopped pineapple

• 1 cup chopped cooked chicken breast

• 1/4 cup teriyaki sauce

1. Heat the olive oil in a large skillet or wok. Add the garlic. When the garlic is browned add the asparagus. Stir fry for 5 minutes or until the asparagus turns bright green.

2. Add the chopped stir fry vegetables, cabbage, and pineapple. Stir fry for 5 minutes or until the vegetables are tender.

3. Add the cooked chicken pieces and mix in the teriyaki sauce. Stir fry for another minute, until the sauce is evenly distributed.

Nutritional Analysis: One serving equals: 117 calories, 1.8g fat, 15.8g carbohydrate, 4g fiber, and 10.7g protein.

Testimonial Thursday: Small Group Classes

Thu, 04 Apr 2019 20:14:19 GMT

Testimonial Thursday: Small Group Classes

Our small group classes consist of 2-3 other individuals. They're the perfect way to get the customization of 1-on-1 training while also building camaraderie with other members! Check out why Debbie loves the small group training sessions!

Nutrition Education: LOVE YOURSELF

Thu, 04 Apr 2019 20:11:48 GMT

Nutrition Education: LOVE YOURSELF

Practicing self-love can improve your self-esteem and help you to lose weight. You make think some these are corny or awkward, but don't knock them till you try them. What you feel on the inside reflects on the outside whether you believe it to be true or not. So why not feel loved and so you can express love????

Pick at least 1 or 2 of these helpful tips to try this week and see how they make you feel!

1. Begin the day with a compliment. Tell yourself how great you look, or how well you’re doing with your healthy eating plan, or how much you enjoyed the amazing healthy meal you cooked last night.

2. Take your negative thoughts with a grain salt. Just because you think them, doesn’t mean they’re right!

3. Surround yourself with loving and supportive people and distance yourself from negative people. This can be difficult, but ultimately, you’re telling yourself and others that you value yourself enough to demand respect and love.

4. Resist the temptation to compare yourself to others. Repeat after me: “I am my own unique and worthwhile person, and I am perfect as I am.” ????‍♀️

5. Celebrate your wins ????- big, small, celebrate them all! Write down your achievements in a diary and look at them when you feel down.

6. Get moving! Make it your goal to do one extra physical activity every day, even if it’s just taking the stairs. You’ll feel more empowered with each extra step.

7. Do one thing you love every day. Something that you don’t have to do, but you choose to do because it will make you happy or relaxed.????

8. Challenge yourself. Learning a new skill or taking a risk puts you outside of your comfort zone and builds up your confidence.

9. Before you criticize or berate yourself, ask yourself if you would speak to another person you cared about in that way? The answer is usually no, so ask yourself why do you deserve to be spoken to that way yourself? (You don’t!)

10. Take time to calm your mind every day Whether you’re meditating or simply stopping to take a few deep breaths, it’s important not to let frustrations build.

11. Set boundaries and learn to say no to things you don’t want or can’t do. This gets you into the habit of good selfcare, and it sends a message to yourself that your wants and needs are as important as other people’s.

12. Do kind things for other people. This is a sure-fire way to feel good about yourself while also making a difference to those who might be struggling too.

13. Don’t be a hero. Nobody should be expected to go through difficult times on their own, and your loved ones will want to know that you trust them to help. Share the burden and feel the love ❣

14. If you’re having trouble letting go of a difficult emotion, write it down and physically destroy it. Tear it up, burn it, soak it - do whatever you need to do in order to symbolically let go of what’s dragging you down.

15. Stop seeking approval externally. The only person whose approval matters is you. Know that you will never please everybody, and their disapproval is often a reflection of them and not you. Focus on being somebody you can be proud of.

16. Express yourself. Learn to get your feelings out and process them via writing, painting, or whatever other creative outlet works for you. Don’t judge your work, simply enjoy the process.

17. Develop a ritual that you can turn to when you’re feeling negatively about yourself. This might involve turning off distractions and indulging in some self-pampering, or writing in a gratitude journal. Whatever you do, make sure it reminds you of how wonderful and deserving you are!

18. Take good care of yourself. You are worthy of being well looked after, and doing things like getting a haircut, painting your nails ????

or buying yourself a treat will reinforce that.

19. Find a happy place. Somewhere that’s yours and yours alone, where you can be with your thoughts and reflect on life. It’s a great way to learn about yourself and reinforce the idea that you’re worthy of time and attention from yourself.

Client of the Month: April 2019

Thu, 04 Apr 2019 20:09:25 GMT

Client of the Month: April 2019

Dusten Abbott & Rachel Cassil

This pair began training at IPT this past December. Training 2x per week, Dusten and Rachel have accomplished milestones in just 3 months alone! Together they have lost a combined 8% body-fat and 45 pounds! They also notice a big change in their work and everyday life as a result of increased energy.

So why do Dusten and Rachel love Infinity?

“I like the motivation and support that Ray has to push us to eat better telling us what we can and can't eat to feel better and get the results. And Vince's enthusiasm to motivate us to push ourselves to get the entire set completed. Another huge positive point is the flexibility to reschedule workouts when needed since our schedules aren't always the same and things pop up.”

“The accountability has been great. I love that I am able to lose weight without being hungry. Flexible scheduling and everyone is always helpful with any questions I have. I am thrilled to be fitting into clothes that I haven't been able to fit into in a long time. You guys have been a great support system!”

Dusten and Rachel, we cannot wait to see y’all’s progress another 3 months from now!!

For a free session go here: https://www.personaltrainingallen.com/contact

Click HERE to Schedule A Free Session!

Technique Tuesday: RDL

Tue, 02 Apr 2019 20:06:50 GMT

Technique Tuesday: RDL

This Technique Tuesday, Mike goes over the proper way to do a Romanian Dead-lift!

Monday Tip: 7 Food Hacks for Fat Loss

Tue, 02 Apr 2019 20:04:31 GMT

Monday Tip: 7 Food Hacks for Fat Loss

The term 'hack' is being used a lot lately. While it used to have a negative connotation, these days to 'hack' is to find a quicker, easier and more effective method for achieving a goal.

There are life hacks (like packing Christmas ornaments in empty egg cartons), food hacks (like placing a handful of cherry tomatoes between two plates and using a knife to halve them all in one fell swoop), and as I'll share with you today, fat loss hacks.

Fat loss hacks are ways of doing everyday things, like eating, in a way that promotes fat loss and blocks fat storage. Sounds pretty great, right?! Here are my 7 most effective Fat Loss Hacks...

️????Hack #1: Cauliflower Rice

Serve shredded, sautéed cauliflower as rice, rather than traditional brown or white rice. This simple hack will save you hundreds of calories per meal and will leave you no less satisfied. You can even add your favorite spices and flavor additions as you do with traditional rice.

????Hack #2: Vegetable Noodles

There are many ways to create and enjoy noodles made from vegetables, rather than noodles made from grains. The veggie noodles are a hundred times less fattening than grain-based noodles, so what are you waiting for?! Use a spiral slicer to turn zucchini or butternut squash into noodles; bake a spaghetti squash and scrape out those nature-made noodles; or simply use a traditional veggie peeler to create long noodle strips from zucchini.

️????Hack #3: Lettuce Wrapped

By simply replacing your sliced bread and buns for large pieces of lettuce, you’ll quickly eliminate a couple hundred calories from each meal. Once you get used to the crunch of the lettuce you’ll enjoy your new style of sandwich and burger even more than the traditional way.

????️Hack #4: Protein Powder????

Did you know that protein powder can be used in many recipes to increase the protein and reduce the carbs? Replace a portion of the flour in your pancakes with high quality protein powder and you’ll see how delicious it tastes while being so much healthier for you.

????️Hack #5: Coconut Oil

Replace the vegetable oil in your kitchen with coconut oil, and enjoy benefits such as increased fat burning and reduced appetite. In addition, you’ll be avoiding the pitfalls of other, less healthy oils and fats. Coconut oil can be used in virtually any recipe – both stove top and baking.

????Hack #6: Wholesome Sweeteners

Throw the refined sugar out of your kitchen and replace it with any one of these wholesome sweeteners: coconut sugar, raw honey, pure maple syrup, or pitted dates. By getting your sweet fix from these wholesome, real food sweeteners you’ll be taking in fewer calories and there will be less of an impact on your blood sugar, which will result in less fat stored.

????Hack #7: Water!

Replace high calorie beverages with crystal clear water. This simple hack could quite possibly change your life. If high calories, sugar-laden beverages make up a significant part of your daily calories then switching to water will swiftly induce fat loss.

The term 'hack' is being used a lot lately. While it used to have a negative connotation, these days to 'hack' is to find a quicker, easier and more effective method for achieving a goal.

Fat loss hacks are ways of doing everyday things, like eating, in a way that promotes fat loss and blocks fat storage. Sounds pretty great, right?! Here are my 7 most effective Fat Loss Hacks...

️????Hack #1: Cauliflower Rice

️????Hack #2: Vegetable Noodles

????Hack #3: Lettuce Wrapped

????️Hack #4: Protein Powder????

????️Hack #5: Coconut Oil

️????Hack #6: Wholesome Sweeteners

️????Hack #7: Water!

Foodie Friday: Spicy Chicken Chowder with Carrot Noodles

Fri, 29 Mar 2019 20:02:05 GMT

Foodie Friday: Spicy Chicken Chowder with Carrot Noodles

Love noodles in your soup? Here's a delicious way to enjoy noodles without the typical waist-expanding carbohydrates. Take a vegetable peeler and create long strips of carrots

or zucchini and use these in your homemade soup as noodles. It's fun, it's tasty, and it will get you one step closer to those amazing abs

Servings: 8

Here's what you need...

• 2 Tablespoons Coconut oil

• 3 cloves garlic, minced

• 2 lbs bone-in, skinless chicken thighs

• 1 butternut squash, seeded peeled and cubed (3-4 cups)

• 1 bunch red kale, chopped

• 1 (160z) jar green, roasted salsa

• 4 cups Chicken Broth

• 5 large carrots, made into flat noodles with a vegetable peeler

• 1 Tablespoon lime juice

• 1/2 teaspoon sea salt

• 1/2 cup fresh cilantro, chopped

Directions ????‍????

1. In a large soup pot, place the coconut oil (or bacon fat) over medium high heat. Add the garlic and chicken thighs and cook, stirring often, for 5 minutes. Add the butternut squash cubes and chopped kale. Continue to cook for 5 minutes.

2. Add the salsa and chicken broth and bring to a low boil.

3. Wash the carrots, then use a vegetable peeler to create long, flat "noodles". Add to the pot. Reduce to a simmer and cover for 40 minutes.

4. Remove the chicken from the pot and pull the chicken meat from the bones. Use an immersion blender to puree 1/3 of the vegetables. Return the meat to the pot and discard the bones. Add most of the cilantro, saving just enough to garnish each bowl. Serve warm

Nutritional Analysis: One serving equals: 306 calories, 19g fat, 528mg sodium, 21g carbohydrate, 3g fiber, and 23g protein

Testimonial Thursday: Shanna Taylor

Thu, 28 Mar 2019 19:59:10 GMT

Testimonial Thursday: Shanna Taylor

My name is Shanna Taylor and I live in Allen with my husband, two dogs and three cats, and work in mortgage industry.

I have been with Infinity Personal training for over a year and initially started with the 6 week challenge. One of the most amazing results I have achieved is the ability to complete a 15 mile walk! I would never thought I would be able to do that.

The most unique aspect of IPT is the results oriented mindset of everyone from Ray to the trainers. I truly feel like everyone there wants me to succeed, and I’ve never felt that with other gyms. I mean, what other owner of a gym makes time to meet with his clients one on one to discuss progress and food diaries? None.

My life has changed full circle since joining IPT. I went from being a couch potato, never exercising and eating nothing but fast food, high carb, sugar and fatty foods to eating whole/real foods, losing over 40 lbs and waking up at 5 am to work out 4-5 times a week. On top of my workouts, I walk two miles everyday on my lunch break. I have more strength, feel better and have a lot more energy.

I highly recommend IPT and the group classes. They are small, limited to 10 people max, and everyone is there to motivate each other, while having fun working out. I truly enjoy and look forward to all of my workouts at IPT, which is something I never thought I’d say.

Nutrition Education: EATING FOR WEIGHT LOSS

Wed, 27 Mar 2019 19:57:35 GMT

Nutrition Education: EATING FOR WEIGHT LOSS

Although there is not a universally perfect, one-size-fits-all diet, there are certain dietary truths that you should underpin. Use these tools to help move you along your weight loss journey! ????

????Fill Up On Protein

When eating for weight loss, protein is possibly one of the most powerful tools there is. It keeps you fuller for longer, fighting cravings and reducing the urge to overeat or snack between meals. In fact, a high-protein diet can reduce energy intake by as much as 20 percent.

Digesting protein requires much more energy than fat or carbohydrates, which makes it a wonderful metabolism booster. As you’ll recall, it’s also essential for building metabolically active muscle tissue, which increases your basal metabolic rate.

????Don’t Shy Away From Fat ????

As we discussed, low-fat diets simply aren’t an effective long-term solution. Like many people, you may believe the negative press about fat, but it's quite the opposite – fat is satiating and satisfying. Even though it is high calorie, you will likely have to eat less of it to feel full. Encourage your clients to embrace energy-rich, healthy fats - specifically monounsaturated fatty acids and omega-3 fatty acids found in oily fish, nuts, avocados, and oils. These are linked to lower hunger levels and increased satiety.

????Limit Simple Carbohydrates ????????

You know that low-carbohydrate diets are great weight loss diets, but you also know that severe carbohydrate restriction has a number of drawbacks.

The secret of reaping the weight-loss benefits of both carbohydrates and low-carbohydrate diets lies in which carbohydrates you restrict. Obviously, refined sugars and starches are out. Instead, encourage your clients to get their carbohydrates from vegetables like:

• Broccoli

• Leafy greens

• Brussels sprouts

• Cabbage

• Celery

These vegetables are loaded with essential nutrients, and due to their high fiber content, you can really fill up on them. You get all the benefits of complex, fiber-rich, nutrient-packed carbohydrates, while still maintaining a satisfying, insulin-steady diet.

????Get Plenty Of Fiber

Speaking of fiber, try to get at least 25 grams per day from a range of whole grains, fruits, and vegetables. Like protein, fiber helps to keep you fuller for longer, meaning you’re less likely to snack or overeat. It also helps to maintain good gut health and promote bowel regularity.

????Enjoy in Moderation

It’s been proven time and time again that diets based on deprivation simply don’t work. If a you love chocolate, it’s simply not realistic to expect to never to eat it again. If anything, such restrictions will only breed resentment around healthy eating.

Instead of deprivation, focus on reframing your relationship with your favorite foods. To avoid overindulging, find a place for small amounts within an otherwise healthy diet.

????Don’t Go Hungry/Plan Ahead ????

Fasting aside, allowing yourself to become ravenously hungry makes it difficult to practice self-control. Some of your clients may be able to go longer than others between meals. Work with them to establish their individual hunger patterns, and create an eating plan to help them manage hunger appropriately.

In addition, plan ahead so that you do not turn to fast food or convenient food because they have no other quick option. Stashing vegetable side dishes away in the refrigerator is a healthy, quick go-to meal or snack.

Technique Tuesday: Improve Your Posture

Tue, 26 Mar 2019 19:55:42 GMT

Technique Tuesday: Improve Your Posture

We're all adults here, but yet many of us still struggle to sit up straight. Well never fear! Mike is here with 3 techniques to improve your posture!

Monday Tip: 4 Ways to Eat Clean

Mon, 25 Mar 2019 19:53:50 GMT

Monday Tip: 4 Ways to Eat Clean

By now you are probably aware that the term, eat clean, has nothing to do with washing your food�� and has EVERYTHING to do with eating in a way that promotes FAT LOSS��

While it may sound simple enough, it's pretty challenging to stick with a clean eating plan. I suppose if it were easy then everyone would be lean and confident about their body.

So what's the secret to long-term, clean eating success? Here it is...

#1: Keep It Balanced ⚖

So many fat loss strategies out there encourage eating only from one category of food: soup, grapefruit, salad, chicken breast...While these foods may promote fat loss and reduce overall calorie intake, this way of eating sets you up to fail.

No one sticks with highly restrictive, one-food-only diets for very long, and you're no exception. To make your clean eating plan last, keep your diet balanced with a range of healthy, REAL foods.

#2: Don't Put a Label On It

How many times have you uttered the words I'm on a diet? Ugh, just saying that puts one in the mood to cheat on said diet.

If eating clean means, you're on a diet, then you're not committed enough to make this a way of life True fat loss success comes when clean eating is second nature, and not a temporarily imposed sentence.

#3: Have Patience

Wouldn't it be great if a week of clean eating could erase a decade worth of indulgences? But, alas, you didn't gain that fat in a week, and you won't lose it in a week either.

Look for, and acknowledge, each and every small victory along the way to your long-term goal. Notice each pound, each inch and each pant size. These accomplishments build on one another until you reach your ultimate goal. Just remember that big changes take consistent, long-term effort. Be patient.

#4: Have a Plan ��

This is the most important step in your clean eating quest, without it you'll flounder around without direction and will likely find yourself starting into the bottom of a bowl of ice cream. Spend time writing out your do's and don't's for your clean eating plan—and please feel free to reach out to us to help you with this step.

Use these 4 steps as a guide to make clean eating a way of life.

Foodie Friday:

Fri, 22 Mar 2019 19:52:02 GMT

Foodie Friday:

Today we have a delicious meal prep breakfast option! ��

Breakfast Cookies ��

Yes, these cookies ��make an acceptable, wholesome breakfast! You’ll notice that there is zero sugar added to these cookies – the sweetness comes from banana and applesauce. *Feel free to add a large scoop of vanilla protein powder to the dough, to increase the protein content of each cookie*. While it does take some time to make a batch of these breakfast cookies, you’ll have instant breakfasts for days to come afterwards. Servings: 20

Here’s what you need...

• 3 ripe bananas, mashed

• 1/2 cup unsweetened applesauce

• 2 Tablespoons coconut oil

• 1/3 cup golden raisins

• 1 teaspoon vanilla extract

• 1 teaspoon apple cider vinegar

• 1/3 cup coconut flour

• 1 teaspoon ground cinnamon

• 1 teaspoon baking soda

• 1/4 teaspoon sea salt

• Optional, scoop of vanilla protein powder

• 1/2 cup unsweetened shredded coconut

• 1/4 cup sliced almonds

• 1/4 cup unsweetened, dried berries

Directions

1. Preheat

the oven to 350°F.Line a baking sheet with parchment paper.

2. In a food processor, combine the bananas, applesauce, coconut oil, raisins, vanilla extract and vinegar. Pulse until smooth.

3. In a medium bowl combine the coconut flour, cinnamon, baking soda, salt, and protein powder. Add to the food processor and pulse until combined. Add the coconut flakes, almonds and dried berries. Pulse briefly until just incorporated.

4. Use an ice cream scooper to place the dough 2 inches apart on the prepared baking sheet. Flatten slightly. Bake for 25-35 minutes, until golden and baked through.

5. Allow to cool for 5 minutes on the pan, then transfer to a cooling rack. Store in an airtight container in the fridge.

Nutritional Analysis: One serving equals: 86 calories, 3g fat, 61mg sodium, 10g carbohydrate, 2g fiber, and 5g protein.

Testimonial Thursday: Gladys Evans

Thu, 21 Mar 2019 19:49:33 GMT

Testimonial Thursday: Gladys Evans

A Metabolic Rejuvenation Program is not only a great way to reset your body and set you up for a successful summer diet but you may also discover intolerances to food that you never knew you had

Check out Gladys Evans' Experience Below!

Nutrition Education: BUILDING RESILIENCE FACT SHEET

Wed, 20 Mar 2019 19:42:30 GMT

Nutrition Education: BUILDING RESILIENCE FACT SHEET

Resilience helps you to manage stress, reduce the impact of negative emotions, and bounce back from difficult experiences. Since these are all factors that contribute to weight problems, building resilience is essential to overcoming obesity. Here’s how you can practice building this valuable skill.

⚓️Maintain perspective

If you fail or slip up, don’t treat it as a catastrophic event or use it as a reason to give up. It’s simply a small hurdle on the way to long-term health, and it’s not worth sacrificing all of your hard work for.

⚓️Practice relaxation

This is an essential stress management tool, and you can do it via meditation, breathing exercises, or simply taking a walk when you feel like a situation is becoming too stressful.

⚓️Look after yourself????

Tiredness makes you less able to cope with challenges and more vulnerable to stress, so make sure you’re getting enough sleep. Try to eat a healthy diet and get some exercise, too - you’re worth it, and your body and mind will thank you for it.

⚓️Find balance ☯️

It’s easy to find your schedule dominated by work, kids, friends, and family. However, if you’re not taking enough time for yourself, your emotional well-being will suffer. Make a conscious effort to set aside time to do something you enjoy, whether it’s painting, taking a long bath, or simply doing the grocery shopping alone!

⚓️Be assertive????

It’s hard to be resilient if you’re overwhelmed by the demands of others. By learning to be assertive, you’re reducing your stress load and sending a message to yourself and others that your needs matter too.

⚓️Address conflicts head-on

This can be difficult, but conflicts left to simmer can often turn into much bigger problems later on. Avoid stress later by approaching the conflict in a calm and constructive manner, and gradually it will become easier.

⚓️Live and learn

Habitually beating yourself up is a sure-fire way to drive your resilience into the ground. Stop! Be kind to yourself, even if you mess up. What’s done is done, so simply forgive yourself and vow to learn from your mistakes.

⚓️Ask for help

If you’re struggling, whether it’s at work, home, or school, don’t try to power through it alone. Speak to bosses, teachers, partners, friends, or loved ones about ways to make your life more manageable. Remember, asking for help is not a weakness, and people want to help.

⚓️Keep a sense of humor????

Being able to joke about the tough stuff can help you to become a more resilient person. Remind yourself not to take everything too seriously, and try to look for the humor in situations if you can.

⚓️Look for the positive ☺

It’s easy to get weighed down by negativity, but you can counteract this by actively looking for the positive in life.

Practice gratitude every day, and write a list of things that went right, rather than thinking about what went wrong.

Technique Tuesday: Prevent Knee Caving in a Squat

Tue, 19 Mar 2019 19:38:19 GMT

Technique Tuesday: Prevent Knee Caving in a Squat

Have you noticed that your knees cave in when performing a squat? If you're not sure, pay extra close attention next time. If you find your knees excessively caving in at any point during your squat, try out these 4 possible solutions and help yourself prevent an injury!

Monday Tip: 4 Self-Motivating Mind Tricks

Mon, 18 Mar 2019 19:36:23 GMT

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Are you struggling with self motivation? Having a hard time getting yourself to your regularly scheduled workouts? Finding more and more reasons to cheat on your healthy diet?

You’re not alone and today I’ve got just the 4 Self-Motivating Mind Tricks that you need to lock onto your goals…

A healthy dose of motivation coupled with determination will get you almost anything in life. So how do you know if you’re genuinely motivated?

• Motivation will tell you to get out of bed for an early workout.

• Motivation will nag you to put down the doughnut.

• Motivation makes passing on fries a reflex.

• Motivation makes a sweat drenched workout exciting.

• Motivation constantly reminds you why you do what you do.

️Self-Motivating Mind Trick #1: Pinpoint Your Motivator.

Motivation stems from having a goal. What is your goal? Why do you want to get into great shape?

Once you uncover your personal motivator you’ll find that motivation flows quickly your way

Take a minute to really uncover the reason that you want to lose the weight. Don’t say something vague like you want to 'Be thinner' or 'Look more attractive.' Dig deeper – there is a very specific motivator in your life, you simply need to uncover it.

Here are some possible motivators…

• I want to have more energy to keep up with the kids.

• I want to improve my health through weight loss to extend and improve my life.

• I want to lose 15 pounds before my vacation.

• I want to restore my confidence to wear sleeveless shirts.

• I want to regain my figure to impress and attract my significant other.

️Self-Motivating Mind Trick #2: Make It Official

When you write something down it suddenly feels official, doesn’t it? Write down your motivator for getting into great shape, and post it where you will see it often—next to your alarm clock, on the bathroom mirror, or in your car.

Each time you see your written motivator take a moment to visual

ize yourself accomplishing your goal. Try to make the scene as clear in your mind as possible. This is a powerful tool for maintaining your focus and direction.

️Self-Motivating Mind Trick #3: Be Practical.

It’s game plan time. You know what you want, and now you need to map out exactly how you’ll achieve it. It is important to be practical in your planning, rather than throwing out ideas that you know you won’t stick with.

With any weight loss goal it is important to:

1) maintain a healthy low-calorie diet

2) participate in a consistent and challenging exercise program️‍

Plan a routine that will fit into your schedule and you’ll be more likely to stick with it. Also choose an exercise program that you enjoy—don’t force yourself to jog everyday if you hate jogging.

️Self-Motivating Mind Trick #4: Call For Backup

Enlist the support of your friends, family and co-workers. Tell everyone about your goal to lose weight and get fit, you’ll be surprised how supportive most people will be. By being open about your goals you’ll likely be an encouragement to others to make healthy changes in their own lives.

Foodie Friday: BBQ Meatballs

Fri, 15 Mar 2019 19:30:05 GMT

Foodie Friday: BBQ Meatballs

This Friday's dish could make a great snack or an appetizer for gatherings!

BBQ Meatballs

Here's what you need...

• 2 beaten eggs

• 1/2 cup blanched almond flour

• 1/4 cup flax meal

• 1/2 cup onion, finely minced

• 2 Tablespoons coconut milk, canned, full fat

• 1 teaspoon Dijon mustard

• 1/4 teaspoon black pepper

• 12 oz ground cooked ham

• 12 oz ground raw pork

• 1/3 cup coconut crystals

• 2/3 cup organic, no-sugar-added ketchup

• 3 Tablespoons apple cider vinegar

• 2 teaspoons Dijon mustard

*Directions*:‍????

2. In a bowl combine coconut crystals, ketchup, vinegar, and Dijon. Stir until the coconut crystals dissolve. Pour a spoonful over each ham ball.

3. Bake, uncovered, in a 350 degree F oven about 35 minutes or until done. Transfer ham balls to a serving platter and enjoy!

Nutritional Analysis : One meatball equals: 122 calories, 7g fat, 293mg sodium, 5g carbohydrate, 1g fiber, and 9g protein

Testimonial Thursday: Jennifer Whaley

Thu, 14 Mar 2019 19:28:00 GMT

Testimonial Thursday: Jennifer Whaley

Rather you've been with us for a while or just starting out, everyone can benefit from a 28 Day Challenge with us! Just ask Jennifer Whaley. Click the video below to check out her experience!

FOCUS ON THE POSSIBLE

Thu, 14 Mar 2019 19:25:15 GMT

FOCUS ON THE POSSIBLE

The title says it all... Everything and anything that anyone wants to change is a process. How we view that process is the key. I’ve said it over and over again but changing your eating habits and making exercise a part of your lifestyle, in my opinion, is one of the HARDEST things to do. Yet it’s often portrayed as this magical thing that can happen in weeks. Magazines print articles like “30 Days to a New You” and you see tv segments on “How to Get a six pack with 5 easy moves” and it makes it all seem EASY. But when you actually start doing it, it often becomes overwhelming and just too much. The negatives of changing just start piling up, leading many of us to say, “forget it…it’s not worth the trouble.”

And when you start stacking up all the problems, issues, negatives etc. of changing your lifestyle, it WILL certainly seem impossible. It will be this huge brick wall that you are trying to break down with a tiny little hammer. Eventually, you will just place down the hammer, or more likely throw it, and simply walk away. The key is to NOT build the wall. Bring your energy and your focus to the positives and what you actually can do RIGHT NOW. By doing that, you are not giving the negatives more weight and hold over you and transferring it over to what you can do.

The key is to shift your focus from the HUGE task you may be overtaking and focus on the tiny little details that pertain to that task BUT seem doable and worthy of your energy. Can’t seem to get in 5 workouts a week like you said you would in order to lose the 30 lbs you need to lose? It just may seem not doable now based on how busy you are at work, the kids activities etc. And maybe you are only getting 3 workouts in on average. FOCUS on those! Not the two you are “missing.” Or maybe your impossible is food. You want to have your kids eat healthy as well but what if you make all these new recipes each day and they don’t eat it or like it? You start looking at all their snacks and are overwhelmed by how many have crazy ingredients in them. Again shift your mind to focus on what you CAN make happen. Maybe you send your kid to school with ONE healthy snack a week. All the other days, he/she gets the cookies, chips etc. But on the day you have carrots for lunch , you also throw some carrots in their lunchbox. No biggie. And then build on it as you feel ready to do so. This will help you let go of the guilt of not completing something and the feeling of failure you may have. Those negative thoughts and feelings are a drag on your energy. If you allow yourself to let them go and only concentrate on what you can do in that moment, or that day or that week, you will slowly gain the confidence, perspective and strength to take on more difficult obstacles in the future!!

Nutrition Education: EMOTIONAL ALTERNATIVES

Wed, 13 Mar 2019 19:22:59 GMT

Nutrition Education: EMOTIONAL ALTERNATIVES

Emotional eating is an unhealthy coping strategy, but it serves a purpose. In order to overcome emotional eating, you need to replace the coping strategy with another, healthier one, or you’ll simply revert back to emotional eating when you’re struggling to cope.

The following is a list of activities that you can try instead.

1. Call a friend or family member.

2. Write a letter or email.

3. Play with a pet.

4. Look at cherished photos or mementos.

5. Listen or dance to your favorite songs.

6. Go for a walk.

7. Squeeze a stress ball.

8. Do some household chores or gardening.

9. Organize or tidy your closet.

10. Take a bath.

11. Light some scented candles.

12. Put on your favorite pajamas.

13. Wrap up in your favorite blanket.

14. Give yourself an indulgent treatment like a manicure, pedicure, or face pack.

15. Write a list of things you’re grateful for that day.

16. Watch your favorite TV show or movie.

17. Lay in the sunshine and relax.

18. Do some stretches or yoga exercises.

19. Meditate or try deep breathing exercises.

20. Read a book or a magazine.

21. Enjoy a hobby like painting, drawing, scrapbooking, or playing an instrument.

Technique Tuesday: Hip Stability

Tue, 12 Mar 2019 19:20:57 GMT

Technique Tuesday: Hip Stability

Today Mike is demonstrating 3 moves to improve hip stability. This is a great video to improve your workouts and day-to-day balance!

Monday Tip: 7

Mon, 11 Mar 2019 19:18:34 GMT

Monday Tip: 7

If you've ever lost weight, you know how hard it is to keep it off. Ever wonder why some people are able to keep weight off, while others put it right back on?

Read on for the 7 Secrets to Maintain Weight Loss. (And if you still have pounds to lose, these 7 secrets will help you too.)

Secret #1: Keep on Moving

If you're serious about keeping the weight off, you need to be serious about your workouts. Keep your activity level high, both in and out of the gym. Your workouts should consist of both cardiovascular training and strength training. While out of the gym make an effort to move as much as possible by taking the stairs, going for walks or jogs and participating in recreational activities.

Secret #2: Be a Healthy Eater

Sorry, you can't go back to eating at the drive thru and expect to maintain your weight loss. Focus on these 3 aspects of healthy eating:

1. Keep calories low. Gone are the days of eating mindlessly. Be aware of everything that goes into your mouth, whether by journaling or simply keeping a mental tally.

2. Be careful. Eat small portions, avoid high-calorie foods and check nutrition labels. You don't have to swear off chocolate forever, just eat it occasionally with portion control.

3. Eat a balanced diet. Include a variety of fruits and vegetables, lean meats and whole grains.

Secret #3: Turn off the TV

The average person watches a whopping 35 hours of television each week. People who successfully maintain weight loss, on the other hand, watch an average of 7 hours or less. TV watching encourages snacking and puts you in a sedentary position on the couch. Spend less time in front of the TV and enjoy longer lasting weight loss.

Secret #4: Keep it Simple

While it is important to keep a variety of fruits and vegetables in your diet, your diet should be fairly simple. Create a repertoire of basic whole foods: fruits, vegetables, lean meats, whole grains, beans and nuts. When you cut down on your options it becomes easier to stick to your plan, making weight loss guaranteed.

Secret #5: Track Yourself

Your biggest fear is gaining back every solitary lost pound, but don't be afraid of your scale. Weigh yourself at least once each week to monitor any gains. If the numbers begin to climb then reduce calories and increase your exercise.

Secret #6: Eat for the Right Reason

Emotional eating is one of the top reasons that people are overweight. It's very important that you view food as fuel, not as an answer to deeper emotional needs. When food becomes more than just fuel, the pounds quickly add up. If you want to keep your weight under control, you're going to have to eliminate emotional eating.

Secret #7: Forget All-Or-Nothing

No one is perfect –not even you There will be days when you eat more calories than you should have. There will also be days when you miss a workout. Don't let small slipups send you into a tailspin of all-or-nothing sabotage. Simply get back to your healthy lifestyle rather than letting yourself backslide into your old habits.

Don't be one of the many who skip these 7 secrets and instead return to life pre-weight loss. You worked hard to be where you are – you deserve to keep it.

Foodie Friday: Cobbler

Sat, 09 Mar 2019 20:17:00 GMT

Foodie Friday: Cobbler

You're up for a delicious dessert... Guilt-Free Cobbler

This recipe makes the perfect dessert. I used peaches, but feel free to substitute with apples or pears. Traditional cobblers and pies are filled with fat and sugar - this recipe is much lighter, but will satisfy your sweet tooth just as well!

Here's what you need:

• 1 sweet, ripe peach (or apple or pear)

• coconut cooking spray

• 1 teaspoon agave nectar

• pinch of sea salt

• pinch of freshly ground cinnamon

Directions

1. Wash, peel and pit the peach. Chop into bite-sized pieces.

2. Pre-heat a skillet over medium-high heat. Spray lightly with coconut cooking spray.

3. Saute the peach pieces for about a minute, then add the agave nectar, salt and cinnamon. Continue to saute for another few minutes until it turns a deep golden color.

4. Serve and enjoy immediately!

Nutritional Analysis: One serving equals: 53 calories, .2g fat, 100mg sodium, 13g carbohydrate, 1.8g fiber, and 1g protein.

Spring Clean Your Body

Fri, 08 Mar 2019 20:15:03 GMT

Spring Clean Your Body

Although the current weather makes it hard to imagine spring is right around the corner, take hold and get ready to clear your body and mind of those “winter blues” habits. Cold temperatures and snow trap us indoors gorging on dense comfort foods and spending even more time on the couch; thus, our physical activity declines and lowers our energy levels. Luckily, March is upon us, and our days are getting longer and brighter! So let’s spring forward and get to cleaning with these helpful tips.

2. Dodge the P’s: processed and packaged! Life is demanding, and the p’s are quick and easy when hunger strikes. Although the idea sounds like a simple win, the toll these foods place on the body when consistentlyAlthough the current weather makes it hard to imagine spring is right around thecorner, take hold and get ready to clear your body and mind of those “winter blues”habits. Cold temperatures and snow trap us indoors gorging on dense comfort foodsand spending even more time on the couch; thus, our physical activity declines andlowers our energy levels. Luckily, March is upon us, and our days are getting longerand brighter! So let’s spring forward and get to cleaning with these helpful tips.1. We want H2O! Downing sufficient water every single day is vital for not onlyhydration, but it is also important for flushing toxins out of the body andenhancing our cells’ communication to especially the circulatory, muscular,and endocrine systems. Our bodies are comprised primarily of water – 75%actually. Without enough water, confusion and faintness may occur, whichindirectly affects work-life production. Therefore, water consumption plays atremendous role in healthy body function! Aim for at least 64 ounces (8glasses) of water daily.2. Dodge the P’s: processed and packaged! Life is demanding, and the p’sare quick and easy when hunger strikes. Although the idea sounds like asimple win, the toll these foods place on the body when consistentlyconsumed are concerning. The radar for high sugar, sodium, cholesterol, andunhealthy fats (saturated and Trans fat) is blaring! Do not ignore this alert.Women in Balance puts it best – “If you can’t pronounce most of theingredients on a label, choose something else.” Additives and toxins arehiding in your favorite McDonald’s cheeseburger and French fries. Strive tobuy whole or natural foods. Help! Examples of these unprocessedcarbohydrates, proteins, and healthy fats are not limited to the following:almonds, apples, beans, berries, broccoli, brown rice, melon, oats, peas,pumpkin seeds, spinach, sweet potatoes, tomatoes, and wild rice. Who saidfast and easy couldn’t be healthy, too?!3. Alleviate stress! Work and personal life open the doors for stress and itsguests: sleeping issues, weight gain, weakened immune system, depression,and over-time heart disease. Exercise, spending time with loved ones, andmeditation are list toppers that can be performed without dropping a singledime! Also, as the weather improves, fresh air and sunlight can eliminate thatnasty seasonal sadness and lift our spirits. Last but not least, perspectivedirects your day. Be thankful, reflect on the treasures in your life, andembrace the new opportunitieAlthough the current weather makes it hard to imagine spring is right around thecorner, take hold and get ready to clear your body and mind of those “winter blues”habits. Cold temperatures and snow trap us indoors gorging on dense comfort foodsand spending even more time on the couch; thus, our physical activity declines andlowers our energy levels. Luckily, March is upon us, and our days are getting longerand brighter! So let’s spring forward and get to cleaning with these helpful tips.1. We want H2O! Downing sufficient water every single day is vital for not onlyhydration, but it is also important for flushing toxins out of the body andenhancing our cells’ communication to especially the circulatory, muscular,and endocrine systems. Our bodies are comprised primarily of water – 75%actually. Without enough water, confusion and faintness may occur, whichindirectly affects work-life production. Therefore, water consumption plays atremendous role in healthy body function! Aim for at least 64 ounces (8glasses) of water daily.2. Dodge the P’s: processed and packaged! Life is demanding, and the p’sare quick and easy when hunger strikes. Although the idea sounds like asimple win, the toll these foods place on the body when consistentlyconsumed are concerning. The radar for high sugar, sodium, cholesterol, andunhealthy fats (saturated and Trans fat) is blaring! Do not ignore this alert.Women in Balance puts it best – “If you can’t pronounce most of theingredients on a label, choose something else.” Additives and toxins arehiding in your favorite McDonald’s cheeseburger and French fries. Strive tobuy whole or natural foods. Help! Examples of these unprocessedcarbohydrates, proteins, and healthy fats are not limited to the following:almonds, apples, beans, berries, broccoli, brown rice, melon, oats, peas,pumpkin seeds, spinach, sweet potatoes, tomatoes, and wild rice. Who saidfast and easy couldn’t be healthy, too?!3. Alleviate stress! Work and personal life open the doors for stress and itsguests: sleeping issues, weight gain, weakened immune system, depression,and over-time heart disease. Exercise, spending time with loved ones, andmeditation are list toppers that can be performed without dropping a singledime! Also, as the weather improves, fresh air and sunlight can eliminate thatnasty seasonal sadness and lift our spirits. Last but not least, perspectivedirects your day. Be thankful, reflect on the treasures in your life, andembrace the new opportunities each new day presents!Don’t fall behind; spring forward and begin your cleaning today!Sources: Women in Balance, NCBI: PubMeds each new day presents!Don’t fall behind; spring forward and begin your cleaning today!Sources: Women in Balance, NCBI: PubMed consumed are concerning. The radar for high sugar, sodium, cholesterol, and unhealthy fats (saturated and Trans fat) is blaring! Do not ignore this alert. Women in Balance puts it best – “If you can’t pronounce most of the ingredients on a label, choose something else.” Additives and toxins are hiding in your favorite McDonald’s cheeseburger and French fries. Strive to buy whole or natural foods. Help! Examples of these unprocessed carbohydrates, proteins, and healthy fats are not limited to the following: almonds, apples, beans, berries, broccoli, brown rice, melon, oats, peas, pumpkin seeds, spinach, sweet potatoes, tomatoes, and wild rice. Who said fast and easy couldn’t be healthy, too?!

Thursday Testimonial

Thu, 07 Mar 2019 20:12:53 GMT

Thursday Testimonial

If you're looking for a place that can not only help you reach your fitness goals, but exceed them, then look no further than Infinity Personal Training! Click the video below to hear all about Sarah's journey!

Nutrition Education: How To Eat More Fruit and Veggies

Thu, 07 Mar 2019 20:10:22 GMT

Nutrition Education: How To Eat More Fruit and Veggies

Good Morning! For today's Education Topic we got a nicely illustrated graph to help explain how to get more Fruits and Veggies in your diet!

Fruits and vegetables’ vibrant colors tell the story of their “super powers.” You see, it’s their “phytonutrients,” or plant nutrients, that help us fight disease and stay stronger for longer.

Learn what the phytonutrients do — and how much of each you need to be healthy — in the infographic below.

https://www.precisionnutrition.com/phytonutrient-color-char…

And here is a cheat sheet to help hold you accountable. Because what's knowledge without action!

https://www.precisionnutrition.com/phytonutrient-cheat-sheet

Technique Tuesday: Back Pain Relief

Wed, 06 Mar 2019 20:08:15 GMT

Technique Tuesday: Back Pain Relief

IPT trainer Mike demonstrates a couple of exercises to help improve your posture and relieve tension in your upper back!

Monday Education: 7 Weight Loss Blockers

Tue, 05 Mar 2019 20:06:24 GMT

Monday Education: 7 Weight Loss Blockers

Happy Monday! ��Today we have 7 "Blockers" That May Be Preventing You From Losing Weight

There are few things more frustrating than not being able to lose weight. You want to be slimmer and to tone your body, but your weight won't budge.

Read the following "7 Weight Loss Blockers" to discover what is standing in your way and how to quickly and easily begin your weight loss journey.

Blocker #1: Your Mind

Your mind is your number one ally when it comes to achieving your goals. However, until your mind has been programmed for success, it will do more to derail your efforts than to help you.

️��Take a few moments each day to visualize yourself at your ideal weight. Imagine how it feels to look the way you've always wanted.

️��Protect your mind from any negative self talk. If a negative thought comes to mind, immediately reject it.‍

️��You want to be thin and fit, and yet you think of yourself as out-of-shape and fat. Re-program your mind to think of yourself as fit and attractive, and you will be well on your way toward achieving your goal.

️��Give up the belief that you can't achieve the body you've always dreamed of. See it first in your mind, and then in the mirror.

Blocker #2: Your Fear

Change makes most of us nervous – even if it is a change in the right direction. You may not be consciously aware of the fear you have of getting into shape. Until you conquer this fear, your weight loss efforts will be blocked by self sabotage.

Professional speaker and author, Anthony Robbins, has outlined three specific beliefs that you must have in order to conquer your fear and instantly create a lasting change.

��️Believe that something MUST change. You can't be wishy-washy about it. You can't be considering it. You can't even be pretty sure about it. You've got to be rock solid.

��️Believe that YOU must change it. You can't pass the buck of responsibility and expect to lose weight. It's on your shoulders. Other people will prove to be great assets in your journey, but in the end you are the one who is going to make it happen. You have to want this weight loss enough to make it your personal mission.

️��Believe you CAN change it. You may have failed in the past, but that doesn't matter. When you put your mind to it, you're able to do amazing things. Do you believe that you are capable of losing weight? Once you own the belief that you can, you'll be unstoppable

Blocker #3: Your Excuses

Your excuses for being out-of-shape are getting old. An excuse takes less immediate effort than an action, but in the long run the action taker always has the advantage. Don't allow excuses to ruin your life any longer.

��️Don't skip out on your responsibilities with excuses, instead expect more from yourself.

��️Focus on the big reason why you are losing the weight. Make a list of the benefits you'll enjoy once you achieve your goal, and read them first thing each morning.

️��Remember that you can only have two things in life: excuses or results. Which do you want?

Blocker#4:Your Commitment

How many times have you tried to lose weight, only to give up a week or two later? We live in a commitment-phobic world, so it's no wonder that you routinely abandon your goals. If you truly want to lose weight then your commitment to the process is a must.

️��The margin between success and failure is bridged by your

commitment. Don't give up until your goal has been achieved.

��️Treat exercise with the same importance as a work meeting, and you'll never skip it at the last minute. Find three available 60-minute time slots in your schedule and mark them on your calendar. Now stick to your schedule!

️��If you don't give up, then you'll never fail!

Blocker #5: Your Diet

If you consistently eat the wrong food, then you're weight loss efforts will all be in vain. To put it bluntly, you need to stop eating junk. Processed foods, refined sugar and high fructose corn syrup do not belong in your diet if you want to be in great shape. Cut these items out of your diet and replace them with real whole foods like lean meats, vegetables, whole grains, nuts and fruits.

️��Don't eat processed foods. Even though processed foods are accepted by our society, they contain tons of chemicals and empty calories that will make you sick and fat.

��️Fat contains twice the caloric density of protein and carbohydrates, so make sure to limit the amount that you consume. Eat lots of lean proteins and wholesome carbohydrates from plants and whole grains.

️��Vegetables, whole grains, fruits, nuts and seeds are filled with fiber and antioxidants which are vital for healthy weight loss. Snack on these instead of packaged treats.

Blocker #6: Your Patience

It takes time to transform your body from fat to fit, even though you want it to happen overnight. Remind yourself that it took time to put the weight on, so it will take time to take the weight off. When you find your patience wavering, or when you encounter a frustrating plateau, do the following:

️��Review your goal Is it specific and measurable? Is it small and attainable, rather than monumental? Focus on your goal when the going gets tough.

️��Make each workout a new experience. Challenge your body with different resistance, new exercises and a varied pace.

️��Remember that anyone can have one great workout, but that won't get you the body you want. The only way to achieve your goal is by consistently exercising and eating right, plain and simple.

Blocker #7: Your Support

People who exercise alone are less challenged, less accountable and are more likely to fail. It makes sense. Who would rush to the gym if no one is was waiting for them? Who would push themselves if no one was paying attention? Exercising alone is a recipe for disaster.

️��Find a workout partner who is in better shape than you, or better yet, work with me, your local fitness expert, to guarantee your results.

️��We at IPT are passionate about seeing you achieve results - don't waste your time, energy and effort on mistakes.

Get serious about your results and begin the last weight loss program that you'll ever do.

Client of the Month: March 2019

Sun, 03 Mar 2019 20:04:04 GMT

Client of the Month: March 2019

Over the past five months at IPT, Jason has lost 42 pounds and 4% body fat. He’s noticed tremendous changes in his endurance and energy levels too. But even more importantly, Jason’s confidence has gone through the roof with big thanks to his trainer, Josh. I mean, look at the picture above!

Jason changed not only his exercise habits but his eating ones as well. He doesn’t even think twice about eating clean and healthy food anymore. Jason loves that the IPT trainers truly care about him and his goals. He feels his trainer wants him to achieve his goals just as badly as Jason does.

“The most important piece of advice that I can give to other members is to find a lifestyle that you enjoy and works for you. If you hate the foods you eat and the exercises you do, you won't be able to stick to it long term. If you enjoy your diet and your overall lifestyle that you've set yourself to, it's much easier to stick to it and be happier and healthier while pursuing your goals.”

Great advice, Jason! Your attitude is altitude! There’s so much more in store for you!!

For a free session go here: https://www.personaltrainingallen.com/contact

Click HERE to Schedule A Free Session!

Foodie Friday: Slow Cooker Turkey Spaghetti over Zucchini Noodles

Fri, 01 Mar 2019 20:02:09 GMT

This is a subtitle for your new post

Today we have a "Set It And Forget It" crock pot idea:)

Making noodles out of fresh zucchini dramatically cuts down on the carbs and calories in your dinner, while increasing the fiber content. Imagine what an impact this simple food trick could have on your fitness results if you always chose zucchini noodles over traditional noodles.

Here's what you need...

• 1 Tablespoon olive oil

• 6 cloves garlic, minced

• 1 yellow onion, chopped

• 1 fennel bulb, chopped

• 4 carrots, sliced

• 1 cup mushrooms, sliced

• 1/4 cup chopped olives

• 2 (14.5 oz) cans diced tomatoes

• 1 (14.5 oz) can tomato sauce

• 2 Tablespoons tomato paste

• 1/2 cup dry red wine (Cabernet works well)

• 2 Tablespoons Italian seasoning

• 1/2 teaspoon sea salt

• 1/4 teaspoon black pepper

• 1/4 teaspoon sweet paprika

• 1 pound ground turkey

• 6 zucchinis

• 1/4 cup fresh Italian parsley, chopped

Directions‍:

1. In a large skillet, place the olive oil over medium heat. Add the garlic, onions and fennel. Cook for 5 minutes, until soft. Add the carrots, cover and cook for another 5 minutes. Remove from heat.

2. Coat the inside of your slow cooker with olive oil. Add the cooked veggies, mushrooms, olives, tomatoes, tomato sauce, tomato paste, wine and the seasonings. Mix well.

3. Add the turkey on top of the veggie mixture, breaking it into chunks. Lightly press the turkey down into the sauce, but be careful not to break up the chunks.

4. Cook on low heat for 7 hours.

5. Wash the zucchini, use a vegetable peeler to create long, flat noodles. Stop when you get to the seedy middle part of the zucchini. Plate the zucchini noodles and top with warm turkey spaghetti sauce. Sprinkle with chopped parsley.

Nutritional Analysis: 1 serving=276 calories, 8g fat, 383mg sodium, 18g carbohydrate, 6g fiber, and 21g protein Serving: 6

Testimonial Thursday: Teresa Funk

Thu, 28 Feb 2019 19:58:50 GMT

Testimonial Thursday: Teresa Funk

Hi, my name is Teresa and I live in Fairview. I stumbled upon Infinity Personal Training in a Facebook post back in October of 2017. My daughter was getting married and I wanted to look my best in my “Mother of the Bride” dress. I am 55 years old and wanted to lose a few inches in my waist and needed a lot of firming. When I first went in to talk to Gabby about what I wanted to accomplish, she quickly made me feel at home but didn’t pressure me into anything. I decided to give it a try and I am so glad I did!

I think what I love best about IPT is the staff and team of trainers. I have never felt like part of a family at a gym but that is exactly what it feels like with them. There is no judgement from trainers or clients about how old or young you are or how fit you are or aren’t. It is all about you and your goals.The trainers really care and are with you in every step of your journey. The workouts are never the same and are challenging but if you can’t do something the trainers will show you alternative ways to accomplish the exercises. I like that you don’t have to think about your workout. You just have to get yourself there and it is all planned out for you! The group classes are not too big and they make sure everyone is using the correct form. They also work with you on your nutrition and help you develop a plan to meet your goals with recipes and advice along the way.

I met my goal of losing the inches for my daughter’s wedding in only 2 months, but more importantly I was inspired to continue on this journey to lead a healthy lifestyle and get strong for the years ahead. I have lost 10 pounds and over 12 inches. I won’t say it is easy, but it is definitely worth it! I have so much energy and feel stronger than I ever have. I even convinced my husband to join me. He wasn’t thrilled at first, but now he is hooked like I am. We hold each other accountable and it is time we enjoy spending together. He lost over 2 percent body fat and 6 pounds in a matter of weeks. My daughter, who is in college, has also been working individually with one of the trainers and loves it. It is really a place where all ages can enjoy and be challenged.

If you want to live your best life, now and in the future, don’t hesitate to check out what they have to offer! Thanks IPT!

Nutrition Education: STRESS BUSTERS

Wed, 27 Feb 2019 19:54:25 GMT

Nutrition Education: STRESS BUSTERS

10 Tips for Stress Management

1. Identifying Triggers

We can’t address stress until we know what’s causing it. The triggers can vary wildly from person to person, and

they’re not always obvious. Keeping a journal about stress can help to identify patterns and causes.

2. Understanding Coping Strategies

How do you currently react to stress, and is it helping or hindering you? Unhelpful responses include smoking, using

drugs, drinking alcohol, and of course, eating comfort food. A stress journal will help you and to make connections between these coping mechanisms and stress triggers.

3. Develop New Strategies

If you’ve identified unhelpful coping strategies, the next step is to replace them with healthy ones. Experiment with techniques like:

• Going for a walk ‍????‍♂️

• Meditating‍ ????‍♀️

• Calling a friend or loved one️ ☎️

• Exercising️‍ ????️‍♂️

• Listening to music????

There are endless options, so keep going until you find something that takes you out of your stressful mindset.

4. Getting Active ????

We already know that exercise is great for releasing endorphins and improving the mood. During stressful times, exercise can also provide space for us to process our thoughts. It doesn’t have to be intense exercise - even walking the dog or dancing around the lounge to a favorite song can help.

5. Getting Proactive

Can your stress triggers be changed? If so, be proactive and take control.

Write down three things that you could do to address a stressful situation, and commit to doing them by a certain time.

6. Practicing Acceptance

It may be that you can’t change what’s stressing you. That’s a frustrating feeling in itself, and it can lead to even more stress. In that case, practice accepting the things you can’t change.

7. Making Connections ????

Reaching out to family or friends can help you to feel calmer. They may be able to offer advice or support, but you don't even have to talk about what’s stressing you; the very act of simply making a social connection is often

enough.

8. Practicing Self-Care ‍????‍♀️

Make a conscious effort to set aside time to recharge. Get rid of any distractions and take the time to do something you truly enjoy, whether that’s socializing, taking a relaxing bath, or working on a hobby or project.

9. Managing Time

Being busy is almost mandatory these days, and if we don’t manage our time effectively, we can easily become

overwhelmed. Don’t over-commit, learn to prioritize, and practice saying no to things you don’t want to or don’t have

the time to do.

10. Staying Positive ????

I know it's easier said than done, but taking just a few minutes to remind ourselves of everything we’re grateful for can be a wonderful mood-booster.

Keep a gratitude diary, or simply think of three things you’re grateful for at the end of every day.

Technique Tuesday: Glute Strengthening

Tue, 26 Feb 2019 19:52:00 GMT

Technique Tuesday: Glute Strengthening

Today, Mike is going over some moves that'll help you shape up those glutes!

Monday Tip: 7 Fat Loss Myths Debunked

Mon, 25 Feb 2019 19:39:33 GMT

Monday Tip: 7 Fat Loss Myths Debunked

What myths are out there waiting to trick you? Here are seven that you’re most likely to come up against

Fat Loss Myth #1: You Need to Work Out Every Day ????

A little bit of working out will help you lose a little bit of weight, so a lot will help a lot…right? Possibly. If your “little bit” of working out involves taking a walk from your living room to your mailbox, ramping up to a jog around the neighborhood, then everyday is a good thing. However, if you’re pushing it hard at the gym 5 days a week, adding another two days isn’t a great idea. Not only do you increase your chance for overuse injury, but you don’t give your body time to recover. If your body can’t recover, you can’t get your peak performance every day, making it harder to burn fat.

Fat Loss Myth #2: No Coffee!

For many people, having to drop coffee is unbearable. Fortunately, if you’re a coffee lover and you’re trying to lose weight, you don’t have to give up your hot caffeinated goodness altogether. What you will need to do is cut the sugar and creamer. Once you get used to the taste of black coffee, you may find that drinking a cup half an hour before your workout will actually propel you to your best sessions ever.

Fat Loss Myth #3: Slow Is Better

Slow-moving folks rejoiced at the idea that a slower pace could mean more fat burned. And while moving slower—walking instead of running—may seem more appealing, there is a problem. Because moving at a faster pace and pushing yourself harder will always burn more calories in less time. Of course, if you plan to walk at a moderate pace for three hours, you will burn more than if you sprint 100 yards and call it quits. But if you can sprint 100 yards, walk 20 yards, and then sprint again, repeating the process for an hour, you will easily shed more calories, fat, and pounds, than just going for a walk.

Fat Loss Myth #4: Cardio Is All You Need

Want to lose weight? Good. You’ll need to get some cardiovascular exercise. But don’t buy into the idea that cardio is all you need to lose weight. If you don’t lift weights or do some sort of strength training, your aerobic workouts will eventually work to burn off your muscle as well as fat. In the end, this means less strength and a lower metabolism—both which could lead to an inability to maintain a workout routine.

Fat Loss Myth #5: Your Workout Should Be Killer ????????

Ever feel your workout didn’t work you hard enough? If you’re improving and increasing, don’t sweat it. That’s just a sign that your body is growing stronger and better able to handle whatever you throw at it. While many think a workout isn’t good unless it leaves you unable to stand up straight or lift a book, don’t believe the hype. Pushing your body so hard that you can’t function after a workout may give you mental assurance that you’re working hard, but it’s putting you at extreme risk for extreme injury.

Fat Loss Myth #6:Heat Burns More️ ♨️

Slide this one under the heading “Stranger Than Fiction,” but according to research, those hot yoga classes may not be paying off like you expect. Strangely, they found that people who slept in a colder environment increased their weight loss ability substantially more than those who slept in a warmer temperature. Granted, the study involved sleeping and not exercising, but the chill should transfer to your workouts. Get the temp turned down a notch for a month or two and see if there are any changes!

Fat Loss Myth #7: There Are Negative-Calorie Foods⛔️

Whether you’ve bought into the myth or not, you’ve likely heard that certain foods—celery is a favorite—burn more calories via digestion than they contain. So if you eat nothing but celery, you’ll burn more calories than you consume, which catapults your weight-loss ability into the heavens. Unfortunately, this isn’t true. Celery is low in calories, but you could survive on it if there was no other food available.

Foodie Friday: Easy Homemade Lentil Soup

Fri, 22 Feb 2019 19:37:10 GMT

Foodie Friday: Easy Homemade Lentil Soup

Few things are as comforting, on a brisk day, than a bowl of hot lentil soup. This recipe is surprisingly simple with 5 minutes of prep and a cook time of just 30 minutes. Serve for lunch or dinner with a piece of hearty whole grain bread and a salad.

Here's what you need...• 7 cups water

• 2 1/2 cup dried red lentils

• 1 large onion, minced

• 1 teaspoon turmeric

• Large pinch of cayenne pepper

• 4 tablespoons fresh lemon juice

• 1 teaspoon ground cumin

• Salt and pepper

Directions:

1. Combine water, lentils, onion, turmeric, and cayenne pepper in a large soup pot and bring to a boil. Reduce heat, partially cover, and simmer until lentils have disintegrated, about 30 minutes.

2. Stir in lemon juice, cumin, salt and pepper to taste.

Nutritional Analysis: One serving equals: 148 calories, .8g fat, 25g carbohydrate, 6g fiber, and 11g protein. Yield: 12 Servings

Testimonial Thursday: Heather and Robert's Success

Thu, 21 Feb 2019 19:35:22 GMT

Testimonial Thursday: Heather and Robert's Success

After years of failed fad dieting, Heather and Robert finally found the discipline & results they were longing for without sacrificing their love for food and life. See what they were able to achieve with the help from IPT's professional, certified trainers who understand the need for balance in your everyday life!

Nutrition Education: Tips for Successful Meal Prepping

Wed, 20 Feb 2019 19:31:16 GMT

Nutrition Education: Tips for Successful Meal Prepping

1.) Create a Menu: Before your weekly grocery shop, plan your meals for the week. This helps in two ways.

First, you’ll know exactly what foods you need for the week and you can go grocery shopping armed with a list. When the urge to buy unhealthy foods strikes, you can keep yourself on track, and if you don’t have them in the house, you’re much less likely to give into temptation later on.

Second, a menu helps to tackle the impulsive element of overeating. When you’re hungry or stressed and you’re trying to make a decision about what to eat, it can be difficult to choose wisely. If you don’t have to choose at all because you already know exactly what you’re going to eat, you’re less likely to act on impulse.

2.) Have a Weekly Shopping Day

Having a menu makes it easier to do your grocery shopping. Avoid aisles, displays and sale signs at the grocery store. Whole foods tend to be on the perimeter of the store. Be cautious of items on the shelf placed at eye level as these are intended to get your attention. Shop alone to avoid influences from others and stick to your plan and list.

3.) Have a Weekly Prep Day

Include several bulk meals in your menu, and then set aside an afternoon to prepare large batches of healthy dishes for the week. Divide them up into portions, then refrigerate or freeze them. When you’re in a rush later in the week, or you simply don’t have the energy to cook, you can reach for a pre-prepared healthy dish, rather than an unhealthy snack or convenience food.

4.) Pre-Chop Your Veggies

Chopping vegetables is surprisingly time-consuming, and it’s probably the last thing you want to do after a long day. Pre-chop, dice or grate your veggies during your prep day and store them for later. When you’re cooking later in the week, you can simply grab what you need and go.

5.) Fall Back on Go-To Meals

Fancy meals are wonderful, but realistically, they’re not a regular feature of a busy schedule. If you demand too much of yourself, cooking healthy meals will start to become a chore. Keep a few recipes on hand for healthy dishes you can whip up without much effort, and save the more complicated meals for those days when you have more time. Regular staples like oatmeal, smoothies, salads, soups, wraps, and trail mix can be easily changed by simply swapping out a few ingredients.

6.) Plan for Tomorrow

During a busy day, it’s tempting to grab an unhealthy meal or a snack on the go. Avoid this by preparing and packing your lunch the night before. The next day, when you’re rushing out of the house or snatching a few minutes at work, you’ll have a healthy meal ready to go.

7.) Maximize Your Leftovers

Who doesn’t love leftovers?! Use them wisely and you can save time, effort, and money. Plan a meal you can make with leftover ingredients the next day, like throwing your leftover veggies into an omelet or soup. Alternatively, cook an extra-large lunch or dinner and save the leftovers for tomorrow.

*Use the Slow Cooker*️

Slow cookers are a gift as far as cooking on a busy schedule is concerned. There are plenty of delicious, healthy meals that require nothing more than throwing the ingredients together and getting on with your day. And the best part? Minimal clean-up afterwards!

Technique Tuesday: Core Progressions

Tue, 19 Feb 2019 19:29:36 GMT

Technique Tuesday: Core Progressions

Today, Mike goes over some beginner to intermediate core progressions. This will help you modify and progress your workouts and get you closer to your GOALS!

Monday Tip: 7 Excuses That Prevent Weight Loss!

Mon, 18 Feb 2019 19:27:24 GMT

Monday Tip: 7 Excuses That Prevent Weight Loss!

Have you ever wondered how some people are able to maintain amazing bodies while you struggle with your weight? They make it seem so easy to achieve and maintain results. What do they know that you don’t? When you boil it down, the answer is quite simple. The missing link between you and your ideal body is your go-to list of excuses. Start with an excuse and expect to be excused from losing weight.

Here are seven excuses that have ensured dieters will fail in their weight-loss attempts before they ever get started.

Excuse #1: I’ve Always Been Overweight

Here’s a little secret ????: feeling sorry for yourself will not help you lose weight. Quite the contrary. Whining and crying that you’ve never been thin can actually work against you, as you start to see yourself as stuck being overweight. Do that long enough and all you can see in your future is an overweight you. If you’re going to really cut your weight, you’ve got to be able to envision a lighter you.

Excuse #2: I Worked Out, So I Can Eat Whatever

Working out often makes you hungry. That’s a good thing. You just burned a bunch of calories and your body is looking to make up for them. However, just because you burned a few hundred calories doesn’t mean you get to indulge in any and every food you see. And you certainly can’t eat as much as you want.

Excuse #3: I Don’t Have Time to Exercise ⏳

Spend a few days documenting how you use your time. Write down each and every thing you do and how long you do it for. You’ll soon notice how much time you throw in the trash by mindlessly surfing your favorite social media sites and watching television. Transform those times into workout opportunities and toss the time excuse in the trash.

Excuse #4: Exercise Hurts ????

Some folks are in pain the day after they work out. If this is you and you find yourself feeling like you just rode a horse for three days straight after a workout, the reason is likely that you only hit the gym once a week or every two or three weeks. To get over that uncomfortable soreness after every workout, you’re going to have to go at it at least three times a week. Yes, you’ll still get sore on occasion, but it’ll be an accomplished sore.

Excuse #5: I Love Junk Food ????????

This may seem like a hurdle too large to overcome, but if you’re willing to fight for your weight loss, it can be done. To convince yourself that healthy food doesn’t have to be disgusting, spend more time with health-conscious friends who cook and live healthily. Eat what they eat. You’ll be amazed at the wide range of flavors to savor on a healthy diet.

Excuse #6: It’s No Fun Doing It Alone ????‍♀️????‍♂️

Then stop trying to diet alone! Grab your healthiest friends and surround yourself with them. When you’re tempted to go off track with your diet or want to skip a workout, call or text your friends for immediate support. They’ll prop you up, remind you of your goals, and encourage you to stay the course.

Excuse #7: My Body Is Delicate

First off, before you start an exercise routine, it’s a good idea to run the idea by your physician. However, unless you have an incredibly rare condition, exercises done with proper technique and eating healthily will not put you at risk for anything but improved health. As soon as you accept the fact that your body can handle much more than you’ve put it through, the sooner you’ll begin enjoying the gym and make better use of your body.

Exercise is a huge part of the equation when it comes to achieving weight loss.

Foodie Friday: Breakfast Bird Nests

Fri, 15 Feb 2019 19:25:24 GMT

Foodie Friday: Breakfast Bird Nests

Hey guys! Foodie Friday here for you with a delicious low carb breakfast! Presenting....

Breakfast Bird Nests

You know that curbing your carbs will help you lose weight and tone up, so try this low carb breakfast. Don't be afraid to toss in some extra veggies into the mix for an easy way to get them in the morning.

Here's what you need...????
• 4 large, round tomatoes ????
• 1 teaspoon olive oil
• 1 clove garlic, minced
• 1 small onion, finely chopped
• 3 slices organic, nitrate-free turkey bacon, chopped
• dash of dried oregano, plus more for garnish
• optional dash of salt (added salt is not in nutritional analysis)
• dash of pepper
• 4 organic, omega-3, free range eggs

1. Preheat oven to 400°

2. Wash tomatoes, slice off the tops and scoop out the insides. Place tomatoes on a pan, and bake for 5 minutes.

3. In a skillet, heat the oil over medium heat. Add garlic. Add onion. Add chopped bacon. Saute for 5 minutes, until mostly cooked. Add the spices and mix well.

4. Turn oven to broil.

5. Fill each tomato with the bacon mixture, leaving about 1/2 inch of space at the top of each tomato. Crack an egg into each tomato then sprinkle with oregano. Place in the oven under broiler for 5 minutes. Remove from oven once the top has set, and you'll have perfectly done over easy eggs.

6. For well done eggs: change oven temperature back to 400° and continue to bake for an additional 10 minutes.

‍????Nutritional Analysis: One serving equals: 98 calories, 5g fat, 162mg sodium, 3g carbohydrate, .6g fiber, and 9g protein. Servings:4

Thursday Testimonial: Andrew Whaley

Thu, 14 Feb 2019 19:21:30 GMT

Thursday Testimonial: Andrew Whaley

A 28 Day Challenge experience is a great way to find your home here at Infinity Personal Training!

Click the video to hear about Andrew's success!

Technique Tuesday: Hinge Pattern for a Deadlift

Wed, 13 Feb 2019 19:19:17 GMT

Technique Tuesday: Hinge Pattern for a Deadlift

IPT trainer Mike shows us a quick tip to pattern a hinge for the deadlift this Technique Tuesday!

Nutrition Education: Heart Health

Wed, 13 Feb 2019 19:17:05 GMT

Nutrition Education: Heart Health

For Today's Nutrition Education we're keeping it close to the Heart. ❤️ Your heart works hard for you nonstop for your whole life. So show it some TLC. Below are some small changes you can make in your habits that can make a real difference to your ticker.

You don't have to work on all 10 steps at once. Even if you improve just one or two of these areas, you can decrease your risk of heart disease. Of course, the more tips on this list you follow, the better. So let’s get started.

1. Aim for lucky number seven ????

The next time you're tempted to stay up later than you should, remember how comfy that pillow will feel and how good a full night's sleep is for your heart.

In one study, young and middle-age adults who slept 7 hours a night had less calcium in their arteries (an early sign of heart disease) than those who slept 5 hours or less or those who slept 9 hours or more.

If you have trouble falling asleep or staying asleep at night, or if you don't feel refreshed after a full night in bed, talk to your doctor about what changes you can make to help.

2. Keep the pressure off

That cuff squeezing your arm at every doctor's visit is important. It measures the amount of pressure flowing through your arteries with every heartbeat.

If your blood pressure gets too high, the extra force can damage artery walls and create scar tissue. That makes it harder for blood and oxygen to get to and from your heart. The heart has to pump harder and gets worn out faster. If it can't get enough oxygen, parts can start to die.

Cut back on salt, limit alcohol to no more than one to two drinks a day, favor healthy eating habits (think fruits, vegetables, whole grains, and lean protein) manage your stress, and work out. These changes are often enough to bring your blood pressure back down into the normal range. If not, your doctor might recommend you also take medication.

3. Slash saturated fats ⚔️

To help your heart’s arteries, cut down on saturated fats, which are mainly found in meat and full-fat dairy products. Choose leaner cuts and reduced-fat options.

Also, totally quit trans fats, which are found in some processed foods. They drive up your “bad” (LDL) cholesterol level. Check ingredient lists for anything that says “hydrogenated” or “partially hydrogenated” -- those are trans fats.

4. Move more ????

To keep it simple, you can aim for 30 minutes a day, 5 days a week of moderate exercise. That includes any activity that gets you moving around and breaking a slight sweat.

Also, pay attention to how much time you spend seated, whether it's at work, in your car, or on your couch at home. You want to cut that time down. Break up long periods of sitting, and stand or walk while doing things like talking on the phone or watching TV.

5. Clean up ????

Your heart works best when it runs on clean fuel. That means lots of whole, plant-based foods (like fruits, vegetables, nuts, and seeds) and fewer refined or processed foods (like white bread, pasta, crackers, and cookies).

One of the fastest ways to clean up your diet is to cut out sugary beverages like soda and fruit juice, which lacks the fiber that’s in actual fruit.

6. Think beyond the scale

Ask your doctor if your weight is OK. If you have some pounds to lose, you’ll probably want to change your eating habits and be more active. But there’s more to it than that.

For many people, “emotional eating” is where they find comfort and stress relief, and how they celebrate. So if it’s hard to change those patterns, talk to us to find other ways to handle those situations.

7. Ditch the cigarettes, real and electronic ????

Smoking and secondhand smoke are bad for your heart. If you smoke, quit, and don't spend time around others who smoke as well.

E-cigarettes are popular, but they’re not completely problem-free. "They don't contain the harmful chemicals in cigarette smoke, and they can help some people wean themselves off of smoking," Lloyd-Jones says. "But they still do contain nicotine, so your goal should be to quit completely, not just switch to a less toxic version."

8. Do more of what you love ❣️

Make it a point, too, to spend time with people you’re close to. Talk, laugh, confide, and enjoy each other. It’s good for your emotional health and your heart.

9. Celebrate every step ????

Making changes like these takes time and effort. Think progress, not perfection. And reward yourself for every positive step you take. Ask your friends and family to support you and join in, too. Your heart’s future will be better for it!

And if you haven't been told yet today, all of us here at IPT love you guys very much!! ❤️

Source:https://www.webmd.com/…/he…/12-tips-for-better-heart-health…

Monday Tip: Tonosha Shares 4 Tips for Faster Results

Wed, 13 Feb 2019 02:10:00 GMT

Monday Tip: Tonosha Shares 4 Tips for Faster Results

If you're not getting results as fast as you would like, have no fear! IPT trainer Tonosha is here to help improve your fitness journey!

Check out the video below for 4 easy tips to get faster results!

Nutrition Education: THE DANGERS OF RESTRICTIVE DIETING

Mon, 11 Feb 2019 02:06:38 GMT

Nutrition Education: THE DANGERS OF RESTRICTIVE DIETING

Restrictive dieting or eating is the limiting of food intake to a certain number of calories or to certain foods or food groups. Here we will talk about all the effects this can have on your body.

????Muscle Loss ????????

Muscle tissue is more metabolically active than fat, which means it uses more energy to maintain. Restricting food

intake can cause your body to break down muscle tissue for energy. This can lead to a loss in muscle mass, which

reduces your metabolic rate.

????Hormone Disruption

Levels of ghrelin, the hunger hormone, are increased significantly by restrictive dieting. Levels start to rise almost

immediately and by as much as 25%. This helps to explain why people find it difficult to stick to restrictive diets and

maintain their weight loss.

????Fatigue ????

If you’re not giving your body the energy it needs to function, you’ll end up feeling chronically fatigued. It’s also hard

to get quality sleep when you’re constantly hungry, which means your energy levels will take a double hit. This can

wreak havoc on your metabolism.

????Depression ????

Good nutrition is essential for the production of mood hormones like serotonin, dopamine, and melatonin. Restrictive diets mean that levels of these feel-good hormones drop, which can lead to depression, obsessive-compulsive disorders, and eating disorders. The longer you maintain restrictive eating habits, the more difficult it becomes for your mind to recover.

????Weight Gain

Ironically, people often end up gaining even more weight back after a period of restrictive dieting. This is due to

several factors.

☝️First, restrictive eating causes muscle loss as well as fat loss, and the metabolism slows right down to conserve

energy. When a regular diet is resumed, the body works to ‘catch up’ and replenish the lost fat supplies.

✌️Second, you’ll probably experience extreme cravings while on a restrictive diet. This is your body’s way of protecting

you from starvation, and the cravings will become more and more intense until you give in. When you do, you’re

likely to eat significantly more than you normally would to satisfy your increased hunger.

????Disordered Eating

Restrictive dieting can lead to a very unhealthy relationship with food. It creates a perception of food as inherently

bad and unhealthy. When you eventually return to a normal diet, this can cause feelings of distress and anxiety. In

some cases, it can even lead to eating disorders like anorexia and bulimia.

????Malnutrition

If you’re eating very little amounts of food, the chances are you’re not getting the macronutrients, vitamins, and

minerals you need to stay healthy. This might be sustainable in the short term, but over time, deficiencies of certain

essential vitamins and minerals can lead to serious problems.

????Addiction

If you’re not getting enough energy from food, you may turn to other sources to see you going. These can range

from the relatively benign, like coffee, to dangerously addictive substances like amphetamines.

Foodie Friday: Chili Spiced Nuts

Sun, 10 Feb 2019 02:04:49 GMT

Foodie Friday: Chili Spiced Nuts

A warm bowl of these chili spiced nuts make a fantastic appetizer or snack to serve at your holiday function. The spice combo is so good, try not to eat them all before your guests arrive! A jar of these would also make a wonderful hostess gift, free of preservatives or harmful ingredients. ????

*Here's what you need*…

• 1 cup raw pecan halves

• 1 cup raw pepitas

• 1 cup shelled pistachios

• 1 cup raw almonds

• 3 Tablespoons coconut oil, melted

• 3 Tablespoons coconut sugar

• 1 teaspoon sea salt

• 1 teaspoon smoked paprika

• 1 teaspoon ground cumin

• 1 teaspoon chili powder

• 1/4 teaspoon ground ginger

• 1/2 teaspoon garlic powder

1. Preheat the oven to 325 degrees F. Lightly grease a rimmed baking sheet with coconut oil.

2. In a large bowl combine all of the nuts with the coconut oil. Toss to coat.

3. In another bowl, combine the remaining ingredients. Mix well and then sprinkle over the nuts, mixing until fully combined.

4. Spread the nuts over the prepared baking sheet. Bake for 10 minutes, stir, and then bake for an additional 10 minutes until golden and toasty.

Nutritional Analysis: One serving equals: 168 calories, 14 fat, 78mg sodium, 6g carbohydrate, 3g fiber, and 5g protein. Servings: 20

Testimonial Thursday: Richard Vilven

Sat, 09 Feb 2019 02:02:31 GMT

Testimonial Thursday: Richard Vilven

Meet Richard! He was just like you, unsure of the right path to meet his fitness goals. But after he walked into our studio here at Infinity Personal Training he never doubted himself again! With his determination and the help of our professional trainers he has been able to achieve outstanding RESULTS! Click below to check out his story!

Technique Tuesday: Glute Hip Bridge

Thu, 07 Feb 2019 02:00:17 GMT

Technique Tuesday: Glute Hip Bridge

IPT trainer Mike is always looking out for us! Watch as he shows us how to perfect our glute hip bridge this Technique Tuesday!

Client of the Month: February 2019

Wed, 06 Feb 2019 01:58:15 GMT

Client of the Month: February 2019

Shanna Taylor

About a year ago, we would have found Shanna living the couch-potato lifestyle with knees that constantly bothered her, low energy levels, and never-ending fatigue. Almost 300 pounds and unable to fit into any concert or arena seats, she she joined the 6-Week Challenge. Initially, Shanna was terrified of the challenge, the gym, the trainers, and of history repeating itself where she would attempt and fail to lose the weight again.

Fast-forward 365 days… She’s down 40 pounds and 5 pant sizes with the ability to fit into any seat! Shanna is working out 3-5x per week and has conquered many workout milestones. She’s excited that not only can she do proper planks but additionally with the sliders! She climbs stairs without getting winded. Shanna also recently walked 5 miles in one morning, whereas 1 mile used to be her max.

Shanna’s created better habits along the way. Going from drinking Dr. Pepper all day long, she hasn’t drank one since starting IPT! Also, she has committed to making all her workouts - even when she doesn’t feel like; nothing feels better than completing a 45-minute session at IPT! Whereas Shanna used to find any reason not to go to the gym, she loves IPT’s group training program.

“They keep the sessions to no more than 10 people. I feel like this helps the trainer be more involved and focused on the clients in the class that may need extra attention or help in doing the exercises properly.”

Stay tuned! Shanna is determined to lose 80 more pounds, and we are glad we get to be with you every step of the way!

If you're a busy mom or female looking for a convenient,non intimidating, fun, an personalized workout program that will help you transform your health, while you get strong and fit click below for a free consultation and session to see if our women's transformation programs are a good fit for you.

For a free session go here: https://www.personaltrainingallen.com/contact

Click HERE to Schedule A Free Session!

Monday Tip: 4 tactics for FASTER RESULTS

Wed, 06 Feb 2019 01:56:26 GMT

Monday Tip: 4 tactics for FASTER RESULTS

Have you ever been frustrated over a lack of results from your workout routine?

If so, you are in good company. Even the most seasoned athletes experience times when their results plateau. When you continue to put in the same effort day after day with little or no results it is safe to say that you've hit your own fitness plateau. Your body adapts quickly to any repetitive routine. The definition of 'insanity' is to do the same thing over and over while expecting different results. This holds true for your workouts. When your results stop then it's time to do something new.

I have good news???? - the following 4 tactics are guaranteed to crank your workouts up to the next level and to deliver the fast results you want. ????

Tactic #1: Focus on Negatives ➖

Each time that you do a weight lifting repetition you are utilizing three types of strength:

◾️Positive strength: the motion of lifting the weight.

◾️Static strength: holding weight in a contracted position.

◾️Negative strength: the motion of lowering the weight.

Most people completely miss the benefit of the negative in each repetition by allowing the weight to drop quickly with little control. It is understood that the negative portion of a repetition is just as important as the positive portion, and possibly more important.

Focus on the negative portion of each repetition by lowering the weight very slowly. Concentrate on the negative contraction, and make each repetition count.

If you are advanced, then use a training partner to assist you in moving heavier-than-normal weight into a contracted position, then lower it very slowly.

Another way to utilize negative repetitions on a machine is to lift the weight using two limbs but then lower it with just one. For example, use both legs to lift the weight on a leg extension machine, but then lower it back down slowly using only one leg.

Tactic #2: Do a Drop Set⏬

Drop sets have long been used to fight off exercise plateaus. This technique is great for adding muscle strength, endurance and for increasing the cardiovascular benefit of your workout – resulting in more fat burn.

Here, in a nutshell, is how to do a drop set: When you perform an exercise to exhaustion, don't stop there. Drop the weight by 80% and do another set.

You could take it a step further by dropping the weight twice, making it a double drop. Or drop the weight three times for a descending drop set.

Use this technique only once or twice per workout, on the final set of the exercise.

Tactic #3: Modify the Exercise

There are certain exercises that are considered 'staples' in the gym. The squat. The lunge. The chest press. The shoulder press. The bicep curl. You get the idea…

While you shouldn't throw these exercises out the window, find creative ways to modify the familiar motion in order to challenge your muscles. Try these exercise modifications:

????Squat on a Bosu ball or balance board.

????Place a weighted bar across your shoulders and do walking lunges.

????Use an exercise ball for chest presses instead of the bench.

????Do a full squat between each repetition of shoulder presses.

????Do a shoulder press between each repetition of bicep curls.

Tactic #4: Use Active Rest to turn each workout into High Intensity Interval Training

Every minute of your workout is an opportunity to increase intensity and to burn more fat. Don't waste precious minutes with long rest periods between exercises.

While it is important to catch your breath if you feel winded, most of the time you would benefit more from an active rest than a passive one. Perform one of the following activities for 30 seconds between exercises and turn your regular workout into High Intensity Interval Training.

????*High Knees with Alternating Punches*: Alternately bring each knee high to your chest in a quick jumping movement while alternating forward punches at shoulder level.

????*Burpees*: Start in a sanding position and bend at the waist. Once your hands hit the floor, push your entire body back, extending your legs until they're straight and you're in the push-up position. Go down for a push-up, and when you push yourself up, jump slightly to bring your feet back near your hands. Finally, jump in the air with your arms fully extended over your head.

????*Side-to-Side Jumps on Bench*: Stand on one side of an exercise bench. Place the foot closest up onto the bench, jump up and switch feet, then land on the opposite side of the bench.

????*Mountain Climbers*: Place your hands wider than shoulder-width apart on the ground in a push-up position. Bring one knee to your chest and then back to the starting position, alternate each leg quickly.

????*Side-to-Side Ab Twists*: With feet close together, jump and twist your legs left to right – holding your abs tight. Keep a bend in your knees and swing your upper arms with each twist.

????*Jump Lunges with Pop Squat*: Start in a lunge position, lunge down then quickly jump up, switching your leg position in midair, land in an opposite leg lunge. Once you've done both legs, jump straight into a squat.

????*Medicine Ball Squat Jumps*: With feet wider than shoulder-width apart hold a medicine ball at chest level. Squat down until your knees are at a 90 degree angle. Explosively jump up, raising the medicine ball straight over your head.