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  • Personal Training in Concord - Individual Fitness - Chicken Larb

    Chicken Larb

    Chicken Larb
    Larb, the popular Thai salad of highly seasoned ground meat and herbs, offers cooks who like to go big a real opportunity to do so. In this great introductory recipe, combine skinless, boneless chicken breast halves in the food processor with pungent ingredients like garlic, spicy peppers, or curry paste. Purée them together so the flavor permeates the meat. Ingredients

    2 tablespoons red curry paste
    1 pound skinless, boneless chicken breast halves
    1/2 teaspoon salt
    1 tablespoon canola oil
    1/3 cup chopped English cucumber
    1/4 cup finely chopped shallots
    3 tablespoons chopped cilantro
    2 tablespoons fresh lime juice
    8 cabbage leaves
    Thai ....

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  • Personal Training in Concord - Individual Fitness - Take C.H.A.R.G.E

    Take C.H.A.R.G.E

    IF Exclusive Fitness Tip: Take C.H.A.R.G.E.
    As seen of IFTV!! When you are on the go and dining out use this IF Exclusive Tip to help guide you to make healthy decisions and stay on track!! We came up with the acronym C.H.A.R.G.E
    to make it easier for you when you are out to eat. C:
    Check Online – Check online before pulling into the restaurant to see what they offer for healthy meals, nutrition facts, and any other info you may need. H:
    Half Your Meal – Before you even take a bite get ask the server for a to-go box and split your meal in half. Eat one half and take the other half home A:
    Alter Dressings & Toppings – Don’t be ....

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  • Personal Training in Concord - Individual Fitness - Worry about the...

    Worry about the...

    "don't worry about failures, worry about the chances you miss when you don't even try." ~Jack Canfield ....

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  • Personal Training in Concord - Individual Fitness - Count Chocula Smoothie

    Count Chocula Smoothie

    We worked our magic on this one to recreate the childhood favorite cereal...Count Chocula!! Come on in and get one in house made to order!! ....

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  • Personal Training in Concord - Individual Fitness - Sheet Pan Steak Fajita

    Sheet Pan Steak Fajita

    Sheet Pan Steak Fajitas
    This recipe makes fajita night a breeze. A one pan wonder!! Ingredients

    2 tablespoons olive oil
    1 teaspoon ground cumin
    3/4 teaspoon kosher salt, divided
    1/2 teaspoon ground chipotle chile powder
    1/2 teaspoon black pepper
    12 ounces thinly sliced uncooked, unseasoned steak)
    2 (8-oz.) pkg. pre-sliced multicolored bell peppers
    1 1/2 cups sliced yellow onion
    Cooking spray
    1/4 cup cilantro leaves
    1 lime, cut into wedges
    1/2 cup light sour cream
    1 tablespoon fresh lime juice
    1/4 teaspoon ground red pepper
    8 (6-in.) corn tortillas How to Make It
    Step 1
    Preheat broiler with oven rack in the top ....

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  • Personal Training in Concord - Individual Fitness - What lies within...

    What lies within...

    :What lies behind us and what lies before us are tiny matters...compared to what lies within us." ~Ralph Waldo Emerson ....

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  • Personal Training in Concord - Individual Fitness - Swim Faster

    Swim Faster

    Swim Faster
    To build speed in swimming, develop your ankle flexibility. Flexible feet will act like flippers and propel you faster through the water. To increase your flipper flex, do this: Sit on the floor with your shoes off. Extend your legs in front of you, heels on the floor. Point your toes straight out as far as possible, then flex them toward your shins as far as you can. Repeat for 1 minute. http://www.menshealth.com/fitness/tips-to-transform-your-body ....

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  • Personal Training in Concord - Individual Fitness - Chicken Cutlets with Strawberry-Avocado Salsa

    Chicken Cutlets with Strawberry-Avocado Salsa

    Chicken Cutlets with Strawberry-Avocado Salsa
    This colorful, flavor-forward dish makes the most of peak-season produce with a sweet and tangy fruit salsa that would be equally delicious served over pork chops or with whole-grain tortilla chips. The heat from the seeded jalapeño is mild, but it can be omitted. To round out your plate, try serving the chicken and salsa over a bed of rice or with a simple side salad. Yield: Serves 4 (serving size: 1 chicken cutlet and about 1/2 cup salsa) Ingredients
    1 1/2 cups chopped strawberries 1/2 cup diced peeled ripe avocado 2 tablespoons minced seeded jalapeño pepper 2 tablespoons chopped fresh cilantro 2 ....

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  • Personal Training in Concord - Individual Fitness - Health Benefits of Carrots

    Health Benefits of Carrots

    Carrots: Health Benefits, Nutrition Facts & Calories
    Nutritional Value& Calories
    Most of the benefits of carrots can be attributed to their beta-carotene and fiber content. This root vegetable is also a good source of antioxidant agents. Furthermore, carrots are rich in vitamin A , Vitamin C , Vitamin K , vitamin B8, pantothenic acid , folate, potassium , iron , copper , and manganese . Carrots contain just 44 calories per 100gm. Health Benefits of Carrots
    Prevention of Heart
    Disease:
    In a study meant to reveal the therapeutic value of carrots, researchers at the Wolfson Gastrointestinal Laboratory in Edinburgh , ....

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  • Personal Training in Concord - Individual Fitness - A positive thinker sees...

    A positive thinker sees...

    "A negative thinker sees a difficulty in every opportunity. A positive thinker sees an opportunity in every difficulty." ~Zig Ziglar ....

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  • Personal Training in Concord - Individual Fitness - Client of the Month August 2017 - Chuck Douglas

    Client of the Month August 2017 - Chuck Douglas

    Why I Go to Individual Fitness
    A Testimonial from Chuck Douglas
    With age comes an increasing lack of agility and mobility as well as a loss of muscle strength. Several years ago I realized I was not doing any regular exercise and that when I did try to do things in our basement gym it was sporadic and without any understanding of muscle groups or what might be proper exercise. Also, for 30 years I’ve had a low back problem going back to an incident when I was kicked by a horse in my childhood. For years when my back went out visits to the chiropractor were frequent. Since coming to Individual Fitness several years ago I rarely see my chiropractor because the staff has ....

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  • Personal Training in Concord - Individual Fitness - We will be more successful...

    We will be more successful...

    "We will be more successful in all our endeavors if we can let go of the habit of running all the time, and take little pauses and re-center ourselves, and we'll also have more joy in living" ~Thigh Naht Hanh ....

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  • Personal Training in Concord - Individual Fitness - 10 Ways to Stay Hydrated

    10 Ways to Stay Hydrated

    10 Ways to Stay Hydrated (That Aren’t Water)
    When it comes to a sweaty workout, we love a water break reward as much as the next fitness fiend. But as the mercury rises, it’s more important than ever to focus on our fluids all day long. After all, water is the most essential nutrient our system needs. Our bodies are made up of more than half water and we use it for pretty much every bodily function — from regulating body temperature to removing waste to lubricating joints to carrying oxygen to the cells. That’s why you feel fatigued, dizzy and moody when you’re dehydrated. While a glass of water is the best known way to stay hydrated, there are ....

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  • Personal Training in Concord - Individual Fitness - Summer Squash Pad Thai

    Summer Squash Pad Thai

    Summer Squash Pad Thai
    In this “spiralized” vegetable noodle recipe inspired by pad Thai, zucchini and summer squash replace the rice noodles, pumping up the vegetables while reducing calories. Top with stir-fried chicken, shrimp or tofu for added protein if desired. Ingredients:

    1¼ pounds yellow summer squash (2-3 medium)
    1¼ pounds zucchini (2-3 medium)
    3 tablespoons rice vinegar
    2 tablespoons fish sauce
    1 tablespoon honey
    2 teaspoons chili-garlic sauce
    1 teaspoon peanut oil plus ¼ cup, divided
    4 large eggs, beaten
    1 medium red bell pepper, thinly sliced
    6 scallions, sliced in 1-inch pieces
    3 large ....

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  • Personal Training in Concord - Individual Fitness - One Pan Balsamic Chicken and Asparagus

    One Pan Balsamic Chicken and Asparagus

    One Pan Balsamic Chicken and Asparagus
    INGREDIENTS

    1/4 c. balsamic vinegar
    1/4 c. extra-virgin olive oil
    1 tbsp. honey
    1 tbsp. Dijon mustard
    2 cloves garlic, minced
    pinch red pepper flakes
    2 lb. chicken breast tenders
    kosher salt
    Freshly ground black pepper
    1 lb. asparagus, woody ends trimmed
    1 pint cherry tomatoes, halved DIRECTIONS

    In a small bowl, whisk together balsamic, 2 tablespoons olive oil, honey, garlic, and red pepper flakes until combined. Set aside.
    Meanwhile, in a large skillet over medium heat, heat remaining oil. Add chicken, season with salt and pepper, and sear until golden on both sides, about 3 minutes per side. Remove from ....

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  • Personal Training in Concord - Individual Fitness - 5 Health Benefits of Balsamic

    5 Health Benefits of Balsamic

    5 Health Benefits of Balsamic

    For
    weight
    loss:
    According to studies, balsamic vinegar is a source of calcium, iron, manganese and potassium, which improve the body's functioning and weight loss abilities. Low in calories, it also helps to curb the body's appetite and prevents overeating, increasing the amount of time it takes for the stomach to empty. Helps
    blood
    circulation:
    The antioxidants presents in balsamic vinegar can help repair damage caused by free radicals, produced by the oxygen used in our body. Balsamic vinegar contains polyphenols, antioxidants that can protect the body from heart disease and cancer. Improves immunity:
    The ....

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  • Personal Training in Concord - Individual Fitness - New Blog Post

    New Blog Post

    "Being humble is recognizing that we are not on earth to see how important we can become, but to see how much difference we can make in the lives of others." Gordon B. Hinckley ....

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  • Personal Training in Concord - Individual Fitness - Health Benefits of Chili Powder

    Health Benefits of Chili Powder

    Health Benefits of Chili Powder

    Chili powder contains sufficient amount of vitamin A which fulfills one’s daily intake. Besides, it contributes to the maintenance of eyesight and takes care of bones, teeth, skin, internal membranes and reproductive systems.
    Chili powder acts as an excellent antioxidant due to the presence of vitamin C in abundance. Vitamin C is essential for strengthening the immune system, healing injuries, and fighting against damage caused by free radicals which can otherwise increase the chances of developing harmful health conditions, like cancer and heart disease.
    With beta carotenoids present in chili powder, they wipe out the radical bodies that can ....

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  • Personal Training in Concord - Individual Fitness - Butterflied Grilled Chicken with a Chile-Lime Rub

    Butterflied Grilled Chicken with a Chile-Lime Rub

    Butterflied Grilled Chicken with a Chile-Lime Rub
    A quick and efficient way to cook a whole bird on the grill is to butterfly it. This method is so popular, especially in Southern California, that large chains have thrived selling chile-rubbed butterflied chicken to happy patrons. When cooking a whole chicken on the grill, try searing the chicken first over direct heat then finish cooking over indirect heat (as instructed in this recipe). That way you avoid the all too common problem when grilling—chicken burned on the outside and raw in the center. For best flavor, let the chicken marinate in the rub overnight in the refrigerator. Serve with lime wedges and fresh salsa. ....

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  • Personal Training in Concord - Individual Fitness - Health Benefits of Lemon & Parsley

    Health Benefits of Lemon & Parsley

    Benefits of Lemon

    Lemons are alkalizing for the body : Lemons are acidic to begin with but they are alkaline-forming on body fluids helping to restore balance to the body’s pH.
    Lemons are rich in vitamin C and flavonoids that work against infections like the flu and colds.
    Your liver loves lemons: The lemon is a wonderful stimulant to the liver and is a dissolvent of uric acid and other poisons, liquefies the bile. Fresh lemon juice added to a large glass of water in the morning is a great liver detoxifier.
    The citric acid in lemon juice helps todissolve gallstones, calcium deposits, and kidney stones.
    Vitamin C in lemons helps to neutralize free radicals ....

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  • Personal Training in Concord - Individual Fitness - Healthy Shrimp Scampi with Zucchini Noodles

    Healthy Shrimp Scampi with Zucchini Noodles

    Healthy Shrimp Scampi with Zucchini Noodles
    This easy, low-carb version of the classic shrimp pasta dish that’s flavorful, quick to make, and tasty! Ingredients:

    1 tablespoon unsalted butter
    1 tablespoon olive oil
    1 shallot, finely chopped
    4 cloves garlic, minced (about 1 1/2 tablespoons)
    1 pound large shrimp, peeled and deveined with tails on (fresh or frozen and thawed)
    1 teaspoon kosher salt
    1/2 teaspoon red pepper flakes
    1/4 teaspoon black pepper
    1/4 cup low-sodium chicken broth or white wine
    Zest of 1/2 lemon
    1/4 cup freshly squeezed lemon juice
    1 1/2 pounds zucchini noodles (from about 4 medium zucchini)
    1/4 cup chopped fresh parsley leaves
    2 tablespoons ....

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  • Personal Training in Concord - Individual Fitness - Watermelon Breeze

    Watermelon Breeze

    Watermelon Breeze
    1 cups watermelon 1/4 cup almond milk Squirt of honey 1 scoop vanilla protein 1 Tbsp. lime juice 1 cup ice Nutrition Info: Calories: 206 Protein: 24g Carbs: 18g Fat: 3g ....

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  • Personal Training in Concord - Individual Fitness - Our biggest glory...

    Our biggest glory...

    "Our biggest glory is not in never falling, but in rising every time we fall." ~Confucious ....

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  • Personal Training in Concord - Individual Fitness - July 2017 Client of the Month - Katelyn Ahern

    July 2017 Client of the Month - Katelyn Ahern

    The smartest, healthiest, and best decision I’ve made in my 31 years of life was becoming a client at IF. I feel confident about who I am as a person. My way of thinking has changed and I have Individual Fitness to thank for that. I learn differently, and my trainer Kelly listens and responds to my needs and ways of learning. This has made my experience training at IF a positive one full of laughter, conversation, bonding, and tons of new exercises to try. When I first became a client, I could barely to one push up. Now, I can do pushups and I can do 50 sit ups. I struggle with serious digestive issues, and IF has helped me change my diet and monitor what I eat, which has ....

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  • Personal Training in Concord - Individual Fitness - 7 Fun Outdoor Games to Play This 4th of July

    7 Fun Outdoor Games to Play This 4th of July

    7 Fun Outdoor Games to Play This 4 th of July and This Summer
    Summer is BBQ and outdoor family fun season! With the 4th of July coming up we wanted to share 7 cool and fun outdoor games to play at the family bbq!! Stay active, have fun, enjoy the 4th!! Badminton
    Badminton is an all-time classic backyard game that is delightful when played casually, but can also get surprisingly competitive, depending on the people playing. Regardless of your skill level, with a little bit of practice, you'll be able to fake your way through a game. Bocce
    Bocce is deceiving in that itlooks so much easier than it actually is. You can make one good throw and feel like a hero for a ....

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  • Personal Training in Concord - Individual Fitness - Endurance is one of the...

    Endurance is one of the...

    "Endurance is one of the most difficult disciplines, but it is to the one who endures that the final victory comes." ~Buddha ....

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  • Personal Training in Concord - Individual Fitness - 7 Health Benefits of Chicken

    7 Health Benefits of Chicken

    7 Health Benefits of Chicken
    The health benefits of chicken include its good supply of protein content, the supply of essential vitamins and minerals , benefits in losing weight, cholesterol control, blood pressure control, and a reduced risk of cancer . Nutritional ValueOf Chicken
    According to the USDA , chicken (100 g) has moisture (65 g), energy (215 kcal), protein (18 g), fat (15 g), saturated fat (4 g), cholesterol (75 mg), calcium (11 mg), iron (0.9 mg), magnesium (20 mg), phosphorous (147 mg), potassium (189 mg), sodium (70 mg), and zinc (1.3 mg). In terms of vitamins, it contains vitamin C , thiamin, riboflavin , niacin , vitamin B-6 , ....

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  • Personal Training in Concord - Individual Fitness - White Chocolate Peanut Butter Coconut Smoothie

    White Chocolate Peanut Butter Coconut Smoothie

    Say that 5 times FAST!! White Chocolate Peanut Butter Coconut Smoothie
    ¼ frozen banana 1 Tbsp shredded coconut 1 Tbsp pb2 1/2 cupunsweetened vanilla almond milk 1 scoop vanilla protein 1 tsp coconut extract 1 Tbsp white chocolate chips 1 cup ice Nutrition Facts: Calories: 298 Protein: 27g Carbs: 22g Fat: 11.5g ....

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  • Personal Training in Concord - Individual Fitness - Clean Eating Chicken Salad

    Clean Eating Chicken Salad

    Clean Eating Chicken Salad

    This is a delicious healthy chicken salad sandwich is fantastic to pack sandwiches and head to the beach or lake and enjoy on a nice sunny summer day!! Spark up the grill and cook your chicken that way for more flavor. Ingredients

    2 cooked skinless, boneless chicken breasts - cut into cubes
    2 celery stalks, chopped
    1/4 red onion, chopped
    1/2 cup red seedless grapes, quartered
    1/2 cup Greek yogurt, non-fat
    1 tsp garlic powder
    1 tsp freshly ground black pepper
    Sea salt to taste
    2 whole-wheat pita pockets, halved
    4 romaine lettuce leaves Directions
    In a large bowl, mix all of the salad ingredients. Chicken salad can be eaten as ....

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  • Personal Training in Concord - Individual Fitness - Strawberry Rhubarb Smoothie

    Strawberry Rhubarb Smoothie

    Strawberry Rhubarb Smoothie
    1 scoop vanilla protein powder ½ cup rhubarb, diced 1 cup strawberries, frozen (10 strawberries) ½ cup unsweetened vanilla almond milk ¼ cup NG plain Greek yogurt 2 squirts honey Nutrition Info: Calories: 219 Protein: 29g Carbs: 16g Fat: 4g ....

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  • Personal Training in Concord - Individual Fitness - Turkey Burgers with Zucchini

    Turkey Burgers with Zucchini

    TURKEY BURGERS WITH ZUCCHINI
    This is a great healthy way to get a really tasty turkey burger. Adding zucchini, lowers the calories per serving because you get five patties out of 1 pound of ground turkey instead of four. Serve them with your favorite burger toppings, on a whole wheat bun or skip the bun and serve them on lettuce to keep the carbs low. These can be grilled or cooked indoors. INGREDIENTS:

    5 oz grated zucchini (when squeezed 4.25 oz)
    1 lb 93% lean ground turkey
    1/4 cup seasoned whole wheat breadcrumbs*
    1 clove garlic, grated
    1 tbsp grated red onion
    1 tsp kosher salt and fresh pepper
    oil spray DIRECTIONS:
    Squeeze ALL the moisture from the ....

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  • Personal Training in Concord - Individual Fitness - Health benefits of Rhubarb

    Health benefits of Rhubarb

    Nutritional ValueOf Rhubarb
    One of the main reasons why people cultivate and eat rhubarb is for its astounding nutritional value. Rhubarb is packed with minerals , vitamins , organic compounds, and other nutrients that make it ideal for keeping our bodies healthy. Some of these precious components are dietary fiber , protein, vitamin C , vitamin K , B complex vitamins, calcium , potassium , manganese , and magnesium . In terms of organic compounds, rhubarb is a rich source of polyphenolic flavonoids like beta-carotene, lutein, and zeaxanthin, Now, let’s see how those components add up to the long list of health benefits that ....

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  • Personal Training in Concord - Individual Fitness - Challenge yourself...

    Challenge yourself...

    "Challenge yourself everyday. Remember, growth starts with a decision to move beyond your present circumstances." ~Robert Tew ....

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  • Personal Training in Concord - Individual Fitness - BBQ Chicken with Peach & Feta Slaw

    BBQ Chicken with Peach & Feta Slaw


    BBQ Chicken with Peach and Feta Slaw
    This summery crunch-tastic slaw is guaranteed to find its way into your recipe rotation for the rest of the season. Using ripe, juicy peaches, it's the perfect sweet-salty side dish for any number of grilled or smoked proteins. Ingredients

    5 tablespoons olive oil, divided
    2 tablespoons sherry vinegar
    1/2 teaspoon freshly ground black pepper, divided
    3/8 teaspoon kosher salt, divided
    1 1/2 cups sliced fresh peaches (about 2 medium)
    1 (12-oz.) pkg. broccoli slaw
    3 (6-oz.) skinless, boneless chicken breasts, cut crosswise into 1-in. strips
    1/4 cup barbecue sauce
    1 tablespoon chopped fresh chives
    1 ....

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  • Personal Training in Concord - Individual Fitness - Peaches n' Cream Smoothie

    Peaches n' Cream Smoothie

    Peaches N’ Cream
    1 scoop vanilla protein ¼ cup unsweetened vanilla almond milk 1 ¼ cup unsweetened sliced peaches in juice ¼ cup NF Greek yogurt Squirt of honey Dash of cinnamon 1 cup ice Nutrition Info: Calories: 271 Protein: 30g Carbs: 35g Fat: 2.73g
    ....

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  • Personal Training in Concord - Individual Fitness - Your vision will become...

    Your vision will become...

    "Your vision will become clear only when you look into your heart. Who looks outside, dreams; who looks inside, awakens" ~Carl Jung ....

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  • Personal Training in Concord - Individual Fitness - Nutritional Value of Peaches

    Nutritional Value of Peaches

    Nutritional Valueof Peaches
    Peaches store a broad range of nutrients that are vital for the healthy functioning of the body. Peaches are a rich provider of vitamin A , beta-carotene, and vitamin C (ascorbic acid). They are also a good source of vitamin E (alpha-tocopherol), vitamin K (phylloquinone), vitamin B1 (thiamine), vitamin B2 (riboflavin), vitamin B3 (niacin), vitamin B-6 , folate, and pantothenic acid . Peaches also offer a rich treasure of minerals such as calcium , potassium , magnesium , iron , manganese , phosphorous, zinc , and copper . Peaches are low in calories, contain no saturated fat or cholesterol, and are a good source of ....

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  • Personal Training in Concord - Individual Fitness - Can change the world...

    Can change the world...

    "Vision without action is merely a dream. Action without vision just passes the time. Vision with action can change the world. " ~Joel A. Barker ....

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  • Personal Training in Concord - Individual Fitness - Chocolate Mousse Smoothie

    Chocolate Mousse Smoothie


    Chocolate Mousse Smoothie
    1 Scoop Chocolate Protein ¼ banana 1 tbsp Cocoa Powder ¼ NF Greek Yogurt ½ cup unsweetened vanilla almond milk 1 cup ice Nutrition Info: Calories: 212 Protein: 29g Carbs: 17g Fat: 5g ....

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  • Personal Training in Concord - Individual Fitness - Grass Fed Beef Skewers

    Grass Fed Beef Skewers

    Grass Fed Beef Skewers
    Serves 4 (serving size: 2 kebabs and 2 tbsp. sauce) This quick and easy dish is great for backyard cookouts.Feel free to prep the sauce and skewer the beef ahead of time.The thin strips cook in a flash and stay very tender—low-fat grass fed sirloin can be tough if served in large chunks. If you can’t find top sirloin, bottom round or strip steaks will also work. To get 16 even slices from the steak, cut the steak in half, then cut the halves in half to make four quarters. Slice each quarter into 4 strips. Ingredients

    1/2 cup plain 2% reduced-fat Greek yogurt
    2 tablespoons chopped fresh dill
    1 tablespoon grated lemon rind
    1 tablespoon fresh lemon ....

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  • Personal Training in Concord - Individual Fitness - Cardio Vs. physical Activity

    Cardio Vs. physical Activity

    Cardio and Physical Activity: What's the Difference?
    Learn the difference between physical activity and exercise, and how each can contribute to physical fitness.
    Bottom of Form Physical activity is defined as movement that involves contraction of your muscles. Any of the activities we do throughout the day that involve movement — housework, gardening, walking, climbing stairs — are examples of physical activity. Exercise is a specific form of physical activity — planned, purposeful physical activity performed with the intention of acquiring fitness or other health benefits, says David Bassett, Jr., PhD, a professor in the department of exercise, sport, ....

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  • Personal Training in Concord - Individual Fitness - Client of the Month June 2017 - Gary Nemiccolo

    Client of the Month June 2017 - Gary Nemiccolo

    Joining IF was a new thing for me. I was new to the idea of joining a place like this, but I knew I needed to start somewhere. Jim and John and the rest of the staff have made me feel comfortable and welcome, as well as the other members. I have worked hard since the middle of January and have lost a lot of weight, and gained a lot of strength. My first appointment I couldn't do a single push-up. Now I can do 3 sets of ten. That is a huge step for me. I look forward to seeing what the rest of the year will bring. Adios, Gary ....

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  • Personal Training in Concord - Individual Fitness - Banana Cream Pie Smoothie

    Banana Cream Pie Smoothie

    Banana Cream Pie Smoothie
    1 scoop vanilla protein ½ cup unsweetened vanilla almond milk ½ banana ¼ cup non-fat greek yogurt Dash cinnamon 1 Tbsp Coconut Flakes 1 tsp honey 1 tsp vanilla extract 1 cup ice Nutrition Info: Calories: 262 Protein: 27g Carbs: 25g Fat: 4.3g ....

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  • Personal Training in Concord - Individual Fitness - 4 course Healthy Memorial Day Recipes

    4 course Healthy Memorial Day Recipes

    Southwestern Black Bean, Quinoa and Mango Medley
    Ingredients:

    15-ounce can black beans, no salt added, rinsed and drained
    1 cup cooked quinoa (according to package directions)
    1 cup fresh or frozen corn
    1 small red bell pepper, chopped
    1 cup chopped fresh mango
    1/4 cup finely chopped red onion
    1/2 cup chopped fresh cilantro
    1 small jalapeño pepper, seeded and finely diced
    juice from 1 medium lemon or lime
    1 1/2 tbsp extra virgin olive oil
    2 garlic cloves, minced
    1/2 tsp ground cumin
    1/2 tsp chili powder
    1/4 tsp ground turmeric Directions:
    Mix
    together the beans, quinoa, corn, bell pepper, mango, onion, ....

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  • Personal Training in Concord - Individual Fitness - Healthy Memorial Day Tips

    Healthy Memorial Day Tips

    Here’s a few tips to help you enjoy a healthy & fun filled
    Memorial Day Weekend


    Memorial Day is finally here
    ! That long awaited long weekend that signifies the start of summer, and means sunshine, getting together with friends, and BBQs. If you’re looking to spend the weekend guilt free, follow these simple guidelines.
    Get active!
    With the gorgeous weather, getting outside and participating in some outdoor games should be fun. Join the volleyball game, Frisbee match, or tag that is going on in your backyard. Enjoy the weather the right way and gain some extra energy to mingle with family and friends!
    Drink lots ofwater
    Drinking ....

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  • Personal Training in Concord - Individual Fitness - Almond Joy Smoothie

    Almond Joy Smoothie


    Almond Joy Smoothie

    1 scoop chocolate protein powder 2 Tbsp. sliced almonds 2 Tbsp. shredded coconut 3/4 cup unsweetened vanilla almond milk ½ cup ice cubes Nutrition Facts: Calories: 298 Protein: 25g Carbs: 12.75g Fat: 18g ....

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  • Personal Training in Concord - Individual Fitness - Poached Cod, Green Beans & Pesto

    Poached Cod, Green Beans & Pesto

    Poached Cod & Green Beans with Pesto

    1 tablespoon extra-virgin olive oil
    1 pound green and/or yellow wax beans, trimmed
    ¾ cup thinly sliced shallot
    1¼ pounds cod (see Tip), cut into 4 portions
    ¼ teaspoon salt
    ¼ teaspoon freshly ground pepper
    1½ cups low-sodium chicken broth or “no-chicken” broth
    ¼ cup prepared pesto
    Lemon wedges for serving Directions
    Heat oil in a large skillet over medium-high heat. Add beans and shallot and cook, stirring occasionally, until the shallot starts to soften, 1 to 2 minutes.
    Sprinkle both sides of cod with salt and pepper. Spread the beans into a ....

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  • Personal Training in Concord - Individual Fitness - IF Plank Tips

    IF Plank Tips

    Walk The PLANK!!
    Planks are amazing for your core, but they work everything else too… when they’re done properly. Read below for tips on how you can make yours more effective.
    Plank tips:
    Make sure your elbows/hands line up with your shoulders.
    1. WIDEN YOUR BASE.
    The wider your base, the easier it is to balance: take feet wide apart, instead of having them together. Hands should also be shoulder width apart or wider: wherever is comfortable. Spread your fingers: a wider base through the hands and weight in the palm will help too.
    2. SQUEEZE EVERYTHING.
    Flex your quads, tighten your core and squeeze your butt. Keeping everything stiff and ....

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  • Personal Training in Concord - Individual Fitness - Believe In Yourself...

    Believe In Yourself...

    "Don't let today's troubles bring you down. Don't let life's little obstacles keep you from trying. Don't let your fears keep you from dreaming. Don't give up for any reason. Believe in yourself." ~Unknown ....

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  • Personal Training in Concord - Individual Fitness - Orange Creamsicle Smoothie

    Orange Creamsicle Smoothie

    Orange Creamsicle
    1 scoop vanilla a protein ½ cup unsweetened vanilla almond milk ¼ cup non-fat Greek yogurt ½ orange 1 tsp maple syrup 1 Tbsp coconut flakes ¼ banana 1 cup ice Nutritional Info: Calories: 274 Protein: 28g Carbs: 22g Fat: 6g ....

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  • Personal Training in Concord - Individual Fitness - Your pure potential...

    Your pure potential...

    "Have the willingness to go into the roots of your worst fear until you feel the essence of what you are, your pure potential, the foundation of what you really are." ~Brandon Bays ....

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  • Personal Training in Concord - Individual Fitness - Brown Rice Pasta, Asparagus, Egg

    Brown Rice Pasta, Asparagus, Egg

    Brown Rice Pasta, Asparagus, and Eggs
    This is a great light healthy way to satisfy a pasta craving. Keeping it healthy with the brown rice spaghetti and getting your protein with the egg!! You can add chicken for more protein as well!! INGREDIENTS
    8
    ounces brown rice spaghetti 1
    pound asparagus, trimmed and cut into 2-inch pieces 1
    tablespoon unsalted butter 4
    large eggs, beaten 1
    15-ounce can chickpeas, rinsed ¼
    cup grated Parmesan ¼
    cup chopped fresh flat-leaf parsley 2
    tablespoon olive oil kosher salt and black pepper NUTRITIONAL INFORMATION:
    Calories 477 Calories160 calories from fat Fat18 g Sat Fat5 ....

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  • Personal Training in Concord - Individual Fitness - Eat Eggs!

    Eat Eggs!

    Eggs Are Incredibly Nutritious
    Eggs are among the most nutritious foods on the planet. Egg protein stimulates muscle growth and has been demonstrated to increase muscle protein synthesis in university studies. These effects likely result from the high concentration of the amino acid leucine - approximate 9%. Leucine is the major amino acid responsible for stimulating the synthesis of muscle protein after a meal. The only protein source that contains more leucine than egg is mighty whey .
    Vitamin A:
    6% of the RDA.
    Folate:
    5% of the RDA.
    Vitamin B5:
    7% of the RDA.
    Vitamin B12:
    9% of the RDA.
    Vitamin B2:
    15% of the RDA.
    Phosphorus:
    9% of the RDA.
    ....

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  • Personal Training in Concord - Individual Fitness - Anyone can give up it's the...

    Anyone can give up it's the...

    "Anyone can give up, it's the easiest thing in the world to do. But to hold it together when everyone else would understand if you fell apart, that's true strength" ~Chris Bradford ....

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  • Personal Training in Concord - Individual Fitness - Mixed Berry Zinger

    Mixed Berry Zinger

    Mixed Berry Zinger
    1 scoops vanilla Champion Whey Protein 1/4 cup mixed berries 1/4 seedless orange 1 tsp . cinnamon 8 oz. water 1 cup ice cubes Nutrition Information: Calories: 196 Fat: 2.2g Carbs: 19.4g Protein: 23g ....

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  • Personal Training in Concord - Individual Fitness - Sea Bass with Citrus Salsa

    Sea Bass with Citrus Salsa

    Sea Bass with Citrus Salsa
    Dinner-party elegance in a 20-minute dish? It’s possible, when you start with great ingredients that require little embellishment. Here, we use sea bass, a tender, mild-flavored fish with a lovely buttery quality. There are several sustainable options to choose from (Atlantic black sea bass, haddock, tilapia, cod), so ask your fishmonger to ensure you’re making a responsible choice. You can also use cod, sablefish (also called black cod), striped bass, or barramundi with great results. Any of these white-fleshed fish will take well to the bright flavors of the simple grapefruit-and-orange topping. Ingredients

    2 1/2 tablespoons extra-virgin ....

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  • Personal Training in Concord - Individual Fitness - Sea Bass Health Benefits

    Sea Bass Health Benefits

    Sea Bass Health Benefits
    Even though bass is low in total fat, both varieties are excellent sources of two omega-3 fatty acids: Eicosapentaenoic acid, or EPA, and docosahexaenoic acid, or DHA. These fatty acids help reduce the risk of cardiovascular disease by lowering blood pressure and reducing levels of cholesterol, according to the Harvard School of Public Health. Sea bass provides 0.8 grams of combined EPA and DHA, while freshwater bass has 0.65 grams in a 3-ounce serving. One serving supplies 40 to 75 percent of your daily intake, depending on the type you eat and your sex, because men need more than women, according to recommendations from the Institute of Medicine. ....

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  • Personal Training in Concord - Individual Fitness - Don't Skip Meals

    Don't Skip Meals

    Don’t Skip Meals!

    You can’t cut corners and skip meals to get long lasting results!! One fact about skipping meals is that it can increase your stress levels. When you skip meals, the body releases adrenaline and other hormones to help give you the energy you need to keep moving. The problem is, over time, this additional stress on the body can lead to more serious health issues like heart disease, high blood pressure, diabetes, depression, and anxiety.
    Sometimes your busy schedule leaves you with little to no time to eat, so you end up skipping meals. Then there are the people who are trying to lose weight and think skipping meals is the answer. The truth ....

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  • Personal Training in Concord - Individual Fitness - Success Means...

    Success Means...

    "Success means having the courage, the determination, and the will to become the person you believe you were meant to be." ~George Sheehan ....

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  • Personal Training in Concord - Individual Fitness - The Screaming Monkey

    The Screaming Monkey

    The Screaming Monkey
    1 Scoop Chocolate Champion Protein Powder 4 oz. Medium Banana 1 cups cold coffee 1 heaping tsp. espresso powder (optional) Nutritional Info:
    Calories: 221 Protein: 23 g Carbs: 28.4 g Fat: 2.3 g ....

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  • Personal Training in Concord - Individual Fitness - Hawaiian BBQ Chicken Salad

    Hawaiian BBQ Chicken Salad

    Hawaiian Barbecue-Style Chicken Salad Recipe
    Ingredients


    2 chicken breasts, boneless, skinless;
    1/2 cup barbecue sauce ;
    1 pineapple, thickly sliced
    6 cups mixed greens;
    1 red onion, sliced;
    1/2 cup grape tomatoes, halved;
    1/4 cup pineapple juice;
    2 tbsp. apple cider vinegar;
    1/4 cup olive oil ;
    Sea salt and freshly ground black pepper; Preparation

    Preheat grill to medium-high heat.
    Season the chicken breasts and grill the chicken until no longer pink, about 8 minutes per side.
    Liberally brush the barbecue sauce over thechicken, and cook for another 2 to 4 minutes per side.
    Remove from heat and let rest.
    Grill ....

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  • Personal Training in Concord - Individual Fitness - Bananas Foster Smoothie

    Bananas Foster Smoothie

    BANANAS FOSTER SMOOTHIE
    ½ banana 1 scoop vanilla protein powder ¾ cup unsweetened vanilla almond milk ¼ cup non-fat cottage cheese ½ teaspoon vanilla extract ½ teaspoon cinnamon Dash of nutmeg 1 cup ice Nutrition Info: Calories: 234.5 Protein: 28g Carbs: 23g Fat: 4.8g
    ....

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  • Personal Training in Concord - Individual Fitness - Flank Steak with Arugula Herb Tomato Salad

    Flank Steak with Arugula Herb Tomato Salad

    Flank Steak with Arugula and Herbed Tomato Salad
    Gluten Free Recipe Time
    : Prep:
    5 Minutes Cook:
    10 Minutes
    Ingredients
    1 teaspoonWorcestershire sauce 1 teaspooncanola oil 11-lb. flank steak, trimmed 1/2 teaspoonkosher salt Freshly ground black pepper 4 cupsbaby arugula 1 1/3 cups Marinated Tomatoes Preparation
    1. Heat outdoor grill or a grill pan over medium-high heat. Whisk together Worcestershire sauce and oil; brush over steak. Season with salt and a generous grind of pepper. Cook steak, turning once, until medium-rare, 3 to 5minutes per side, depending on thickness. Transfer to a cutting board; let rest for 5 minutes. 2. Divide ....

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  • Personal Training in Concord - Individual Fitness - Health Benefits of Cinnamon & Nutmeg

    Health Benefits of Cinnamon & Nutmeg

    Cinnamon’s benefits include:

    Supports digestive function
    Constricts and tones tissues
    Relieves congestion
    Relieves pain and stiffness of muscles and joints
    Relieves menstrual discomfort
    Blood-thinning compounds that stimulate circulation
    Anti-inflammatory compounds that may relieve arthritis
    Helps prevent urinary tract infections, tooth decay and gum disease
    It’s a powerful anti-microbial agent that can kill E. coli and other bacteria Nutmeg
    Nutmeg is another spice that has a variety of healing properties and can be used in a wide range of dishes during the holidays and all year long. It is useful for:
    Insomnia (nutmeg can produce ....

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  • Personal Training in Concord - Individual Fitness - NHTI 5k Event

    NHTI 5k Event

    The IF Fitness Wheels will be rolling into the NHTI 5k Race on 4/21. Please come down and support the cause, register to run, or partake in the silent auction. Annual NHTI/Northeast Delta Den - A A + A
    Proceeds benefit the NHTI Jennifer Kemp Memorial Scholarship

    13th Annual
    Friday, April 21, 2017 5k - 6 pm Kids Fun Run - 6:45 pm
    Silent Auction
    Bid on great items and help the Jen Kemp Memorial Scholarship! BID NOW! Click here to access the auction!
    Registration Information
    Save $: Register before April 18 and the cost is $20 ($5 students). At race registration is $25 ($10 students) Kids Fun Run is FREE Online Registrations: NHTI/NEDD 5K - ....

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  • Personal Training in Concord - Individual Fitness - Health Benefits of Mango

    Health Benefits of Mango

    Health Benefits of Mango 1. Prevents Cancer: Research has shown antioxidant compounds in mango fruit have been found to protect against colon, breast, leukemia and prostate cancers. These compounds include quercetin, isoquercitrin, astragalin, fisetin, gallic acid and methylgallat, as well as the abundant enzymes. 2. Lowers Cholesterol: The high levels of fiber, pectin and vitamin C help to lower serum cholesterol levels , specifically Low-Density Lipoprotein (the bad stuff). 3. Clears the Skin: Can be used both internally and externally for the skin . Mangos help clear clogged pores and eliminate pimples. 4. Improves Eye Health: One cup of sliced mangoes supplies 25 ....

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  • Personal Training in Concord - Individual Fitness - Mango Avocado Shrimp Salad

    Mango Avocado Shrimp Salad

    Mango Avocado Shrimp Salad
    Ingredients
    3 tablespoonsfresh lime juice
    2 tablespoonsgrapeseed or vegetable oil
    1 tablespoonsugar
    2large firm-ripe mangoes (2 lbs. total)
    2medium firm-ripe avocados (1 lb. total)
    2/3 cupeach thinly sliced green onion and chopped cilantro
    1 tablespoonminced fresh hot red or green chile (or 1/2 tsp. dried red chile flakes)
    1 pound(70 to 110 per lb.) peeled cooked shrimp
    Preparation

    1. In a large bowl, whisk together lime juice, oil, and sugar until sugar dissolves.
    2. Dice mangoes and avocados into 3/4-in. cubes; add to bowl. Add green onion, cilantro, chile, and shrimp. Mix gently. Serve or cover and chill ....

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  • Personal Training in Concord - Individual Fitness - Mother Earth Smoothie

    Mother Earth Smoothie

    Mother EartH
    3/4 cup unsweetened vanilla almond milk
    1/4 banana
    6-7 Chunks = 1/2 cup mango, frozen
    1 large handful of baby spinach
    1 scoop vanilla protein
    ½ cup ice
    Calories: 247.5 Protein: 26g Carbs: 27g Fat: 5.27g
    ....

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  • Personal Training in Concord - Individual Fitness - Optimism is the...

    Optimism is the...

    "Optimism is the faith that leads to achievement, nothing can be done without hope and confidence" ~Helen Keller ....

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  • Personal Training in Concord - Individual Fitness - The Pink Peep Smoothie

    The Pink Peep Smoothie

    The Pink Peep
    1 scoop vanilla protein 3/4 cup unsweetened vanilla almond milk ½ cup frozen strawberries ¼ cup fat free strawberry yogurt 1 teaspoon vanilla 1 teaspoon maple syrup 1/2 cup ice cubes Nutrition Info: Calories: 252 Protein: 31 Carbs: 22 Fat: 5 ....

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  • Personal Training in Concord - Individual Fitness - 3 IF Stretching Tips

    3 IF Stretching Tips

    3 - IF Stretching Tips

    Warm up first
    Before stretching, always do a brief (5- to 10-minute) warmup, such as jogging in place, brisk walking, riding a stationary bike or doing less-vigorous rehearsals of the sport or exercise you're about to perform. Warming up gradually increases your heart rate and blood flow and raises the temperature of muscles, ligaments and tendons. Stretching cold muscles may injure them, and sudden exertion without a warmup can lead to abnormal heart rate and blood flow and changes in blood pressure. You can also stretch when cooling down after a workout.
    Do It Regularly
    Stretch at least three times a week to maintain flexibility. A session ....

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  • Personal Training in Concord - Individual Fitness - Vegetable Hash with Poached Eggs

    Vegetable Hash with Poached Eggs

    Vegetable Hash with Poached Eggs
    Ingredients
    4 teaspoonsolive oil
    1 cupchopped Vidalia or other sweet onion
    1 cup(1/4-inch-thick) slices fingerling or small red potatoes
    1 teaspoondried herbs de Provence
    1 cupdiced zucchini
    1 cupdiced yellow squash
    1 cupgreen beans, trimmed and cut into 1/2-inch pieces
    1/2 teaspoonkosher salt
    1/2 teaspoonfreshly ground black pepper, divided
    2 cupschopped seeded tomato
    2 tablespoonsthinly sliced chives
    2 tablespoonschopped fresh flat-leaf parsley
    1 tablespoonwhite vinegar
    4large eggs
    1 ounceParmesan cheese, shredded (about 1/4 cup)
    Preparation
    1. Heat a large nonstick skillet over ....

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  • Personal Training in Concord - Individual Fitness - Client of the Month April 2017 - Chris Flynn

    Client of the Month April 2017 - Chris Flynn

    I arrived at individual fitness's doorstep at retirement age, having had knee surgery 10 months prior. After 2 1/2 months of physical therapy and a couple of series of Cortisone injections my surgeon said that's all we can do for you now, you have to strengthen your legs and your knees or you could be looking at a replacement sooner than you want. So that is how my journey began. I thought I was in better shape than I actually was, only to realize how much work I had to do. I am grateful to the IF team and my trainer John who is always there to help guide, encourage, and motivate me to "just do" that last one exercise. Through nutritional counseling, learning to look at the content ....

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  • Personal Training in Concord - Individual Fitness - Everyone always has one more...

    Everyone always has one more...


    IF Fitness Tip
    “Don’t go to failure; leave one rep in the tank.” Your trainer is telling you to do the unthinkable—not to do as many reps as possible on a given set. Instead, he/ you gave it your all. By not pushing yourself to absolute failure every time you lift, your muscles can recover better for your next set (and workout, for that matter), and studies have shown that you stimulate muscle just as effectively this way as when you go all-out. ....

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  • Personal Training in Concord - Individual Fitness - Chocolate Covered Marshmallow Smoothie

    Chocolate Covered Marshmallow Smoothie

    Chocolate Covered Marshmallow
    1 scoop vanilla protein 3/4 cup unsweetened vanilla almond milk 1/4 cup fat free cottage cheese 1 tablespoon coco powder 1/2 teaspoon vanilla 1 teaspoon maple syrup 1 cup ice cubes Nutrition Info: Calories: 213.5 Protein: 30.39 Carbs: 12.55 Fat: 4.89 ....

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  • Personal Training in Concord - Individual Fitness - Crock Pot Lemon Garlic Chicken

    Crock Pot Lemon Garlic Chicken

    Slow Cooker Lemon Garlic Chicken
    Seasoned, browned chicken breasts slow cooked with lemon juice, garlic, and chicken bouillon. A wonderful 'fix and forget' recipe that is easy and pleases just about everyone. Great served with rice or pasta, or even alone." Ingredients
    1 teaspoon dried oregano
    1/2 teaspoon salt
    1/4 teaspoon ground black pepper
    2 pounds skinless, boneless chicken breast halves
    2 tablespoons butter
    1/4 cup water
    3 tablespoons fresh lemon juice
    2 cloves garlic, minced 1 teaspoon chicken bouillon granules
    1 teaspoon chopped fresh parsley Add all ingredients to list Ready In: 3 h 30 m Calories: 192 In a bowl, mix the oregano, salt, and ....

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  • Personal Training in Concord - Individual Fitness - Health Benefits of Butternut Squash

    Health Benefits of Butternut Squash

    8 Awesome Health Benefits of Butternut Squash
    If you’re tired of eating potatoes all the time, and are on the lookout for a new side dish that’s as delish as it is healthy, look no further: Butternut squash is where it’s at. The nutrition and health benefits of butternut squash are a plenty, and there are oodles of different ways you can enjoy it—baked, boiled, or sautéed on its own, or added to stir fries and salads. It’s the perfect side dish to any entree, and also makes for a mouthwatering soup. Nutrition and Health Benefits of Butternut Squash
    1. Prevents high blood pressure
    A one cup serving of butternut squash contains ....

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  • Personal Training in Concord - Individual Fitness - Spiced Meatball Butternut & Tomato Stew

    Spiced Meatball Butternut & Tomato Stew

    Spiced Meatball, Butternut, and Tomato Stew
    These tender meatballs have a mild, warm spice. Chopped cilantro at the end adds a nice burst of freshness. You can substitute ground chicken, if desired. Ingredients

    1 1/2 whole-wheat bread slices (such as Arnold 100% Whole Wheat Bread), cubed
    1/3 cup 2% reduced-fat milk
    1 pound ground sirloin
    1/2 teaspoon ground cumin
    1/2 teaspoon ground coriander
    1/2 teaspoon freshly ground black pepper
    1/2 cup finely chopped fresh cilantro, divided
    5/8 teaspoon kosher salt, divided
    2 tablespoons olive oil
    1 cup chopped butternut squash
    3/4 cup chopped yellow onion
    1 tablespoon finely chopped garlic
    1 1/4 cups unsalted beef stock ....

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  • Personal Training in Concord - Individual Fitness - The Do Si Do

    The Do Si Do

    Do sI Do
    1 scoop vanilla protein ½ frozen banana 1 tablespoon pb2 1/2 cup unsweetened vanilla almond milk 1 tablespoon rolled oats 1 tsp cinnamon No ice Calories: 257 Protein: 28.14g Carbs: 22.98g Fat: 4.69g ....

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  • Personal Training in Concord - Individual Fitness - Gimme Samoa

    Gimme Samoa


    Gimme’ Samoa

    1 scoop chocolate protein 1/4 cup unsweetened shredded coconut 3/4 cup unsweetened vanilla almond milk 1/4 cup fat free cottage cheese 1/2 teaspoon vanilla 1 teaspoon maple syrup 1 cup ice cubes Nutrition Info: Calories: 272.5 Protein: 30g Carbs: 12.67g Fat: 10.85g ....

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  • Personal Training in Concord - Individual Fitness - Life's Big Secret...

    Life's Big Secret...

    "The big secret in life, is that there is no big secret. Whatever your goal, you can get there if you're willing to work." ~Oprah Winfrey ....

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  • Personal Training in Concord - Individual Fitness - Pan Roasted Pork Tenderloin with Peppers

    Pan Roasted Pork Tenderloin with Peppers

    Pan-Roasted Pork Tenderloin and Peppers This dish comes together in just one pan, making for quick cleanup and tons of flavor as the elements build on each other Ingredients

    1 tablespoon canola oil
    1 (1-pound) pork tenderloin, trimmed
    5/8 teaspoon freshly ground black pepper, divided
    1/2 teaspoon kosher salt, divided
    1/2 cup unsalted chicken stock (such as Swanson)
    1/2 teaspoon cornstarch
    1/2 teaspoon cider vinegar
    Peppers:
    1 tablespoon canola oil
    2 teaspoons chopped fresh thyme, divided
    4 garlic cloves, crushed
    4 anchovy fillets, drained and finely minced
    3 small multicolored bell peppers, cut into 1 1/2-inch strips
    2 ....

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  • Personal Training in Concord - Individual Fitness - 9 Incredible Health Benefits of Bell Peppers

    9 Incredible Health Benefits of Bell Peppers

    9 Incredible Health Benefits of Bell Peppers
    Bell peppers are low in calories! So, even if you eat one full cup of them, you get just about 45 calories. Bonus: that one cup will give you more than your daily quota of Vitamin A and C!
    They contain plenty of vitamin C, which powers up your immune system and keeps skin youthful. The highest amount of Vitamin C in a bell pepper is concentrated in the red variety.
    Red bell peppers contain several phytochemicals and carotenoids, particularly beta-carotene, which lavish you with antioxidant and anti-inflammatory benefits.
    The capsaicin in bell peppers has multiple health benefits. Studies ....

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  • Personal Training in Concord - Individual Fitness - Thin Mint DBA The Shamrock Shake

    Thin Mint DBA The Shamrock Shake

    Thin Mint DBA (the shamrock shake)
    1 scoop chocolate protein powder 1/4 cup nonfat Greek yogurt 1 tsp mint extract 1/2 cup unsweetened vanilla almond milk 1 cup baby spinach 2 tsp maple syrup 1 cups ice Calories: 212.5 Protein: 29g Carbs: 9.5g Fat: 3.56g ....

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  • Personal Training in Concord - Individual Fitness - Not what it's...

    Not what it's...

    "A ship is always safe, but that is not what it's built for" ~Albert Einstein ....

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  • Personal Training in Concord - Individual Fitness - Chili-Rubbed Tilapia with Asparagus and Lemon

    Chili-Rubbed Tilapia with Asparagus and Lemon

    Chili-Rubbed Tilapia with Asparagus & Lemon
    Tilapia, a relatively plentiful fish, has the unfortunate reputation of being dull. All it needs is a spice rub, a familiar barbecuing technique that works just as well indoors. You could also use this rub on chicken breasts or toss it with lightly oiled shrimp before cooking. Ingredients
    2 pounds asparagus, tough ends trimmed, cut into 1-inch pieces 2 tablespoons chili powder ½ teaspoon garlic, powder ½ teaspoon salt 1 pound tilapia, Pacific sole or other firm white fish fillets 2 tablespoons extra-virgin olive oil 3 tablespoons lemon juice Preparation Bring 1 inch of water to a boil in a ....

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  • Personal Training in Concord - Individual Fitness - Health Benefits of Chili Powder

    Health Benefits of Chili Powder

    Health Benefits of Chili Powder

    Chili powder contains sufficient amount of vitamin A which fulfills one’s daily intake. Besides, it contributes to the maintenance of eyesight and takes care of bones, teeth, skin, internal membranes and reproductive systems.
    Chili powder acts as an excellent antioxidant due to the presence of vitamin C in abundance. Vitamin C is essential for strengthening the immune system, healing injuries, and fighting against damage caused by free radicals which can otherwise increase the chances of developing harmful health conditions, like cancer and heart disease.
    With beta carotenoids present in chili powder, they wipe out the radical bodies that can ....

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  • Personal Training in Concord - Individual Fitness - Benefits of Meditation

    Benefits of Meditation

    Meditation Balances the
    Body's Systems

    The mind, heart, and body can improve with regular meditation.

    Treat your brain like a muscle, it needs exercise and TLC too!
    Meditation is associated with improvement in a variety of psychological areas, including stress, anxiety, addiction, depression, eating disorders and cognitive function, among others. There's also research to suggest that meditation can reduce blood pressure, pain response, stress hormone levels and even cellular health. Any condition that's caused or worsened by stress can be alleviated through meditation. The relaxation response from meditation helps decrease metabolism , lowers blood ....

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  • Personal Training in Concord - Individual Fitness - Lemon Dill Chicken

    Lemon Dill Chicken

    Lemon & Dill Chicken
    Bottom of Form Fresh lemon and dill create a quick Greek-inspired pan sauce for simple sautéed chickenbreasts . Serve with a side of roasted asparagus or the veggie of your choice and also a side of whole wheat couscous, for a wonderful, healthy light dinner. INGREDIENTS

    4 boneless, skinless chicken breasts, (1-1 1/4 pounds)
    Salt & freshly ground pepper, to taste
    3 teaspoons extra-virgin olive oil, or canola oil, divided
    1/4 cup finely chopped onion
    3 cloves garlic, minced
    1 cup reduced-sodium chicken broth
    2 teaspoons flour
    2 tablespoons chopped fresh dill, divided
    1 tablespoon lemon juice PREPARATION ....

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  • Personal Training in Concord - Individual Fitness - Be That Person...

    Be That Person...

    "Find out who you are and be that person. That's what your soul was put on this Earth to be. Find that truth, live that truth, and everything else will come." ~Ellen Degeneres ....

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  • Personal Training in Concord - Individual Fitness - Peanut Butter & Jelly Smoothie

    Peanut Butter & Jelly Smoothie

    Peanut Butter & Jelly Smoothie
    1 cup frozen mixed berries 1 tablespoon PB2 1 scoop Vanilla Champion Whey Protein 1 tablespoon rolled oats 1 cup unsweetened vanilla almond milk Nutritional Info: Calories: 271 Protein: 24.5g Carbs: 15g Fat: 6.6 g

    ....

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  • Personal Training in Concord - Individual Fitness - Chipotle Lime Salmon

    Chipotle Lime Salmon

    CHIPOTLE LIME SALMON
    Chipotle chili powder adds spice and color to this baked salmon recipe. The addition of lime brightens the flavor. Serve with a side salad or rice or quinoa. Recipe makes 2 servings Approximate Cook Time: 20 minutes Ingredients
    1 Pound Salmon Filet (s), 2 tablespoon(s) olive oil 2 Medium Lime (s) 1 / 4 teaspoon(s) sea salt 1 / 2 teaspoon(s) chipotle ground Instructions

    Preheat oven to 350 F.
    Rinse salmon, pat dry, and place on a metal baking sheet.
    Rub each fillet with olive oil or fat of choice, and squeeze the juice from one-half lime onto each fillet.
    Sprinkle ....

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  • Personal Training in Concord - Individual Fitness - Health Benefits of Salmon

    Health Benefits of Salmon

    Health Benefits of Salmon
    1. Rich in Omega-3 Fatty Acids
    Salmon is rich in long-chain omega-3 fatty acids, which have been shown to reduce inflammation, lower blood pressure and decrease risk factors for disease. 2. Great Source of Protein
    Salmon is rich in high-quality protein. Your body requires protein to heal, protect bone health and prevent muscle loss, among other things. Salmon provides 22–25 grams of protein per 3.5-ounce serving. 3. High in B Vitamins
    Salmon is an excellent source of B vitamins. Below is the B vitamin content in 3.5 ounces of wild salmon:
    Vitamin B1 (thiamin):
    18% of the RDI
    Vitamin B2 (riboflavin):
    29% of the RDI
    ....

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  • Personal Training in Concord - Individual Fitness - Chris Connor - Testimonial

    Chris Connor - Testimonial

    I've been a member for approx. 4.5 months now. My daughter found IF and I thank her and IF everyday for giving me my life back. I came to IF with such back pain I could not stand/walk for more than 5 min. without having to sit down AND my weight was never so high. John and crew are miracle workers! Since Thanksgiving I have had no back pain - gone - poof!! My energy and strength remind me of where I was 20 years ago. We really haven't started with nutrition yet and I've alrea dy lost 18 lbs, without even trying. I am a true believer in the IF program because I am living proof their program works! IF is now a part of my life routine - and they make it feel so easy. What a positive and ....

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  • Personal Training in Concord - Individual Fitness - Herb Roasted Chicken and Veggies

    Herb Roasted Chicken and Veggies

    Herb-Roasted Chicken and Vegetables
    Stuffing the chicken with fresh herbs infuses it with flavor; the high oven temperature yields crisp skin and juicy meat. PREP:
    10 MINS TOTAL TIME:
    1 HOUR 10 MINS SERVINGS:
    4 INGREDIENTS

    1 whole chicken (3 1/2 to 4 pounds), rinsed and patted dry
    Coarse salt and ground pepper
    1/2 bunch thyme
    1/2 bunch parsley
    2 leeks (white and light-green parts only), halved lengthwise, then crosswise, and rinsed well
    3 medium carrots, cut into 3-inch lengths
    1 pound small red potatoes, any large ones halved
    1 teaspoon extra-virgin olive oil
    1/2 cup dry white wine DIRECTIONS

    Preheat oven ....

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  • Personal Training in Concord - Individual Fitness - Carrot Cake Smoothie

    Carrot Cake Smoothie

    Carrot Cake Protein Smoothie
    ½ cup carrot juice ½ frozen banana ¾ cup unsweetened vanillaalmond milk 1 scoop vanilla protein powder ? teaspoon cinnamon 4-5 cubes of ice Nutrition Information: Serves 1
    Calories:247.5 Fat:5.4g Carbohydrates:30g Protein:25g ....

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  • Personal Training in Concord - Individual Fitness - Health Benefits of Carrots

    Health Benefits of Carrots

    Carrots: Health Benefits, Nutrition Facts & Calories
    Nutritional Value& Calories
    Most of the benefits of carrots can be attributed to their beta-carotene and fiber content. This root vegetable is also a good source of antioxidant agents. Furthermore, carrots are rich in vitamin A , Vitamin C , Vitamin K , vitamin B8, pantothenic acid , folate, potassium , iron , copper , and manganese . Carrots contain just 44 calories per 100gm. Health Benefits of Carrots
    Prevention of Heart
    Disease:
    In a study meant to reveal the therapeutic value of carrots, researchers at the Wolfson Gastrointestinal Laboratory in Edinburgh , ....

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  • Personal Training in Concord - Individual Fitness - Most People Fail...

    Most People Fail...

    " Most people fail, not because of lack of desire, but, because of lack of commitment. ~Vince Lomardi ....

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  • Personal Training in Concord - Individual Fitness - The Be Mine - Chocolate Covered Strawberry Smoothie

    The Be Mine - Chocolate Covered Strawberry Smoothie

    The Be Mine Chocolate Covered Strawberry Smoothie
    1 scoop chocolate whey protein 1 cup Unsweetened Almond Milk 1 ½ cup frozen strawberries ¼ banana 1 tbsp unsweetened cocoa powder 1 tsp pure vanilla extract 1 tsp honey ½ cup ice cubes Calories: 275.5 Protein: 27g Carbs:29g Fat: 6.84 ....

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  • Personal Training in Concord - Individual Fitness - Stuffed Avocados - 2 Ways

    Stuffed Avocados - 2 Ways

    Taco-Stuffed Avocado Recipe
    Ingredients:

    1/2 lb. ground beef;
    1/2 onion, diced;
    4 avocados, sliced in half and pitted;
    1 bell pepper, thinly diced;
    1 tomato, diced;
    2 tsp. chili powder;
    1/2 tsp. paprika;
    1/4 tsp. garlic powder;
    1/4 tsp. onion powder;
    1/4 tsp. dried oregano;
    1/4 tsp. ground cumin;
    2 green onions, sliced;
    Fresh salsa;
    Cooking fat;
    Sea salt and freshly ground black pepper; Preparation

    Preheat your oven to 400 F.
    In a bowl combine, chili powder, paprika, garlic, onion, oregano, cumin, sea salt, and black pepper.
    Melt cooking fat in a skillet, over high heat, add the onion, and the ground beef.
    Cook until the beef is browned, sprinkle ....

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  • Personal Training in Concord - Individual Fitness - 7 Benefits of Eating Avocado

    7 Benefits of Eating Avocado

    7 Health Benefits of Avocado
    This week we are featuring two avocado stuffed recipes. Here are 7 health benefits of eating avocados! 1. ABSORBS OTHER NUTRIENTS
    Avocado has a rich fat content that makes it easier to absorb fat solubles such as vitamins A, K, D, and E, which means that adding this creamy fruit to any vegetable-dense meals will help you get all of the vitamins of your food. Without fat in your diet, the body would not be able to absorb the fat-soluble vitamins in that meal. 2. EASES ARTHRITIS SYMPTOMS
    Avocados contain phytosterols, carotenoid antioxidants, omega 3 fatty acids, and polyhydroxolated fatty alcohols, which make the fruit an anti-inflammatory ....

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  • Personal Training in Concord - Individual Fitness - Benefits of Eating Red Meat

    Benefits of Eating Red Meat

    The Health Benefits of Eating Red Meat
    You may associate red meat with a food that is off limits. Eating red meat has been discouraged because many cuts are high in cholesterol and saturated fat. Red meat has a place in a healthy diet as long as you choose the right cuts of beef. Eye round roast and steak, round steak, sirloin tip roast and 95 percent ground meat all offer healthy options, or choose bison for lean red meat. Adding one or two servings of fresh or organic lean red meat to your weekly diet will supply your body with many vital nutrients. Supplies Protein
    A 3-oz. serving of red meat supplies about half the protein an average adult needs in a daily diet. The ....

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  • Personal Training in Concord - Individual Fitness - Grilled Steak with Beets and Radicchio

    Grilled Steak with Beets and Radicchio

    Grilled Steak with Beets & Radicchio
    Celebrate Valentine’s Day in style with this delicious romantic dinner. Peppery radicchio mellows a bit on the grill and is offset wonderfully by the sweet beets and earthy goat cheese dressing. Rib-eye or filet mignon would also be a delicious choice in this recipe. Ingredients: 2 tablespoons crumbled goat cheese, or feta cheese 2 teaspoons white-wine vinegar, or champagne vinegar ¼ teaspoon dry mustard1 tablespoon minced shallot 2 teaspoons minced fresh parsley ¼ teaspoon kosher salt, divided ¼ teaspoon freshly ground pepper, divided 3½ teaspoons extra-virgin olive oil, divided 1 ....

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  • Personal Training in Concord - Individual Fitness - Good People...

    Good People...

    "Life is about collecting good people around you. You can't get enough good people." ~Robert Kraft ....

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  • Personal Training in Concord - Individual Fitness - Healthy Super Bowl Snacks

    Healthy Super Bowl Snacks

    Chicken Teriyaki Meatballs
    1 lb ground chicken 1 tsp salt 1 tsp black pepper 1 tsp garlic powder 6 Tbsp coconut aminos (a soy free version of soy sauce) 2 Tbsp honey 2 tsp ground ginger 1 tsp garlic powder 1/2 cup chicken broth 2 garlic cloves, minced Prepare the meatballs by mixing the ground chicken with 1 tsp each of salt, black pepper, and garlic powder. Form the meat mixture into meatballs (should make about 20 small meatballs). In a large skillet, heat 2 Tbsp of oil over medium-high heat. Sear the meatballs for about 6-8 minutes, turning the meatballs for even searing. While the meatballs are cooking, combine the remaining ingredients for the teriyaki sauce. Then, add ....

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  • Personal Training in Concord - Individual Fitness - 8 Tips to a Healthy Super Bowl!!

    8 Tips to a Healthy Super Bowl!!

    8 Tips to having a Healthy Super Bowl!!
    Go Pats!!

    Instead of starving yourself all day to save calories, try to eat nutrient-dense, satisfying meals leading up to the Super Bowl party.This will prevent you from showing up starving and scarfing down everything in sight.One good decision can often feed into the next. Get the positive momentum building in your favor with a hearty bowl of Oatmeal with fresh berries, and also you can snack on nuts and seeds.
    : You are about to watch the most fit and agile athletes in the world make some amazing plays — use this as inspiration!You owe it to your teams to break a sweat of your own.For all you superstitious sports fans out there, ....

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  • Personal Training in Concord - Individual Fitness - French Toast Smoothie

    French Toast Smoothie

    French Toast Smoothie
    1 Scoop Champion Pure Whey - Vanilla Ice Cream flavor ½ cup fat free cottage cheese 1 teaspoon maple flavoring (extract) ½ teaspoon ground cinnamon dash of nutmeg or pumpkin pie spice 1 cup water 3 ice cubes Nutritional data per serving: Calories 205 Protein 34 g Carbohydrate 10 g Fat 2 g ....

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  • Personal Training in Concord - Individual Fitness - Grilled Honey-Lime Chicken with Pineapple Salsa & Side of Roasted Cauliflower Rice

    Grilled Honey-Lime Chicken with Pineapple Salsa & Side of Roasted Cauliflower Rice

    Grilled Honey-Lime Chicken with Pineapple Salsa & Side of Roasted Cauliflower Rice
    Delicious fruity salsa brightens up thissimple tasty, healthy grilled chicken. Make this yummy chicken with a side of roasted INGREDIENTS
    Juice of 4 limes
    1/4 c. extra-virgin olive oil
    1/4 c. plus 1 tbsp. chopped fresh cilantro
    2 tsp. honey
    kosher salt
    1 lb. boneless, skinless chicken breasts
    2 c. chopped pineapple
    1 avocado, diced
    1/4 red onion, diced
    Freshly ground black pepper DIRECTIONS
    Make Marinade:
    In a large bowl, whisk together juice of 3 limes, olive oil, 1/4 cup cilantro, and honey and season with salt.
    Add chicken to a large Ziploc ....

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  • Personal Training in Concord - Individual Fitness - Nine of the Best Benefits of Pineapples

    Nine of the Best Benefits of Pineapples

    Nine of the best benefits of pineapples
    1. Cancer prevention
    : Pineapples are rich in antioxidants and vitamin C which can help bolster the body and protect it from cancer. The flavonoids, bromelain, and other antioxidants are important components in cancer prevent, but it’s the manganese content that makes pineapples great for cancer prevention. Pineapple is a delicious way to boost your immune system and reduce your risk of cancer! 2. Digestive health
    : If you suffer from digestive issues, pineapples may be your stomach’s best friend! This fruit is a rich source of both soluble and insoluble fiber which can help protect you from developing constipation, IBS ....

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  • Personal Training in Concord - Individual Fitness - Let It Be The Day...

    Let It Be The Day...

    "Let today be the day you love yourself enough to no longer just dream of a better life, let it be the day you act upon it." ~Steve Maraboli ....

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  • Personal Training in Concord - Individual Fitness - The Pineapple Express

    The Pineapple Express

    The Pineapple Express Smoothie
    1 scoop vanilla protein ½ cup diced frozen pineapple ¼ banana 1 cup unsweetened vanilla almond milk ½ cup ice cubes Calories: 218 Protein: 25g Carbs: 19.79g Fat: 5.59g ....

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  • Personal Training in Concord - Individual Fitness - Blueberry Pie Smoothie

    Blueberry Pie Smoothie

    Blueberry Pie Smoothie
    1 scoop vanilla protein 1 cup unsweetened vanilla almond milk ½ cup frozen blueberries ¼ cup rolled oats Dash of cinnamon 2-3 ice cubes Calories: 269 Protein: 27g Carbs: 29g Fat: 7g ....

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  • Personal Training in Concord - Individual Fitness - One Pan Baked Salmon Asparagus & Sweet Potato

    One Pan Baked Salmon Asparagus & Sweet Potato

    One Pan Baked Salmon Asparagus & Sweet Potato
    Sick of doing a ton of dishes after dinner? Try this One Pan Baked Salmon Asparagus & Sweet Potato! It is perfectly baked on a single pan for an EASY and filling dinner. This recipe is a Paleo, Gluten Free & Low Calorie meal that takes just 30 minutes, great for work and school nights! Ingredients

    3 salmon filets 1 bundle of asparagus - cleaned with stems removed 2 small sweet potatoes, peeled & sliced ½ tsp garlic powder ½ tsp thyme salt & pepper to taste Instructions


    Preheat oven to 350 degrees F. Prepare a baking sheet with nonstick cooking spray or parchment ....

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  • Personal Training in Concord - Individual Fitness - Health Benefits of Salmon

    Health Benefits of Salmon

    Health Benefits of Salmon
    1. Rich in Omega-3 Fatty Acids
    Salmon is rich in long-chain omega-3 fatty acids, which have been shown to reduce inflammation, lower blood pressure and decrease risk factors for disease. 2. Great Source of Protein
    Salmon is rich in high-quality protein. Your body requires protein to heal, protect bone health and prevent muscle loss, among other things. Salmon provides 22–25 grams of protein per 3.5-ounce serving. 3. High in B Vitamins
    Salmon is an excellent source of B vitamins. Below is the B vitamin content in 3.5 ounces of wild salmon:
    Vitamin B1 (thiamin):
    18% of the RDI
    Vitamin B2 (riboflavin):
    29% of the RDI
    ....

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  • Personal Training in Concord - Individual Fitness - We make a life by...

    We make a life by...

    "We make a living by what we get, but we make a life by what we give." ~Winston Churchill ....

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  • Personal Training in Concord - Individual Fitness - Health Benefits of Coconut Oil

    Health Benefits of Coconut Oil

    Coconut oil

    is high in natural saturated fats. Saturated fats do a few things for us, one is increase the healthy cholesterol (known as HDL) in your body. Coconut oil also helps to convert the LDL “bad” cholesterol into good cholesterols. By Increasing the HDL's in the body, it helps promote heart health, and lower the risk of heart disease.

    ....

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  • Personal Training in Concord - Individual Fitness - Small Disciplines...

    Small Disciplines...

    "Small disciplines repeated with great consistency every day lead to great achievements gained slowly over time." ~John C. Maxwell ....

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  • Personal Training in Concord - Individual Fitness - Peanut Noodles with Sauteed Chicken

    Peanut Noodles with Sauteed Chicken

    Peanut Noodles with Shredded Chicken & Vegetables
    Ingredients

    1 pound boneless, skinless chicken breasts
    ½ cup smooth natural peanut butter
    2 tablespoons reduced-sodium soy sauce
    2 teaspoons minced garlic
    1½ teaspoons chile-garlic sauce, or to taste (see Ingredient note)
    1 teaspoon minced fresh ginger
    8 ounces whole-wheat spaghetti
    1 12-ounce bag fresh vegetable medley, such as carrots, broccoli, snow peas Directions

    Put a large pot of water on to boil for cooking pasta.
    Meanwhile, place chicken in a skillet or saucepan and add enough water to cover; bring to a boil. Cover, reduce heat to low and simmer gently until cooked through and ....

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  • Personal Training in Concord - Individual Fitness - Coconut Cream Pie Smoothie

    Coconut Cream Pie Smoothie

    Coconut Cream Pie
    1 scoop vanilla protein ¼ banana ¾ cup unsweetened vanilla almond milk 2 tbsp coconut oil 2 tbsp coconut flakes Ice Calories: 329 Protein: 24g Carbs: 16g Fat: 18.69g ....

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  • Personal Training in Concord - Individual Fitness - Health Benefits of Kale

    Health Benefits of Kale

    Health Benefits of Kale
    Of all the super healthy greens, kale is the king. It is definitely one of the healthiest and most nutritious plant foods in existence. Kale is loaded with all sorts of beneficial compounds… some of which have powerful medicinal properties. Kale is Among the Most Nutrient Dense Foods on The Planet
    Kale is a popular vegetable, a member of the cabbage family. It is related to cruciferous vegetables like cabbage, broccoli, cauliflower, collard greens and brussel sprouts. There are many different types of kale. The leaves can be green or purple in color, and have either a smooth or curly shape. The most common type of kale is called curly ....

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  • Personal Training in Concord - Individual Fitness - Sweet Potato, Kale and Shrimp Skillet

    Sweet Potato, Kale and Shrimp Skillet

    Sweet Potato, Kale and Shrimp Skillet

    ThisSweet Potato,KaleandShrimpSkillet only requires 4-ingredient andit’s gluten-free,low-carb, paleo and super easy to make!

    Prep time:
    10 mins Cook time:
    20 mins Total time:
    30 mins Serves:
    2

    Ingredients

    2 tbsp extra-virgin olive oil
    ½ cup onion, diced
    Red pepper flakes , to taste
    2 garlic cloves, minced
    2 cups sweet potatoes, diced
    2 cups fresh shrimp
    3 cups trimmed and coarsely chopped kale leaves
    Ground black pepper
    Salt Instructions

    In a cast iron skillet , add the extra virgin olive oil over medium heat.
    Add onions and red pepper flakes.
    Cook until ....

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  • Personal Training in Concord - Individual Fitness - Do Now...

    Do Now...

    "Forget Failure, Forget mistakes, forget everything. except what you're going to do now, AND DO IT." ....

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  • Personal Training in Concord - Individual Fitness - Strawberry Banana Smoothie

    Strawberry Banana Smoothie

    Strawberry Banana Smoothie
    1 scoop Vanilla Whey Protein ½ cup strawberries ½ banana 1 cup Unsweetened Vanilla Almond Milk Ice Calories: 232 Fat: 4.69g Carbs: 24g Protein: 25g ....

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  • Personal Training in Concord - Individual Fitness - Chocolate Hazelnut Cream Smoothie

    Chocolate Hazelnut Cream Smoothie

    Chocolate Hazelnut Cream Smoothie 1 scoop Chocolate Whey Protein Powder 1/4 cup fat free Greek Vanilla Yogurt 3/4 cup Almond Vanilla Unsweetened Milk 2 Tblsp. Coffee Creamer (Sugar Free) 1 Tblsp. PB2 3 Ice Cubes Calories: 276 Fat: 9.5g Carbs: 17.5g Protein: 30.25 ....

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  • Personal Training in Concord - Individual Fitness - Lemon Chicken Stew

    Lemon Chicken Stew

    Lemon Chicken Stew
    SERVES: SERVES 6-8 Ingredients

    5 tablespoons canola oil
    ½ cup all-purpose flour
    Kosher salt
    Freshly ground pepper
    1 pound skinless and boneless chicken thighs, cut into 1-inch pieces (you can use breasts if you choose)
    4 carrots, sliced
    2 ribs celery, chopped
    1 onion, diced
    1 leek, thinly sliced
    2 cloves garlic, minced
    5 cups chicken stock
    1 cup water
    3 tablespoons lemon juice
    1 cup orzo pasta
    2 tablespoons fresh tarragon, chopped Instructions

    In an 8-quart casserole stockpot, heat 2 tablespoons of the oil over medium high heat. Add the flour to a shallow bowl and season with about 1 teaspoon each of kosher ....

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  • Personal Training in Concord - Individual Fitness - Character is...

    Character is...

    "Character is the ability to carry out a good resolution long after the excitement of the moment has passed" ~Cavett Robert ....

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  • Personal Training in Concord - Individual Fitness - Roasted Pork with Apples

    Roasted Pork with Apples

    Roasted Pork with Apples
    1
    teaspoon snipped fresh sage or 1/2 teaspoon dried sage , crushed ¼
    teaspoon salt ¼
    teaspoon coarsely ground black pepper 1
    1 pound pork tenderloin 1
    tablespoon olive oil 1
    medium red onion , cut into thin wedges 3
    medium (1 pound) cooking apples (such as Granny Smith or Jonathan), cored and cut into 1/2-inch thick wedges 2/3
    cup apple juice or apple cider Fresh sage sprigs (optional) Directions

    In a small bowl, combine the snipped sage, salt, and pepper; rub on all sides of tenderloin. In a large skillet brown tenderloin in hot oil over medium heat, turning to brown all sides. ....

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  • Personal Training in Concord - Individual Fitness - Brown Butter Brussels Sprouts and Apple

    Brown Butter Brussels Sprouts and Apple

    Brown Butter Brussels Sprouts and Apple

    2
    pounds Brussels sprouts ¼
    cup butter ½
    teaspoon salt 2
    small Braeburn or other cooking apples, thinly sliced and seeded 2
    tablespoons fresh thyme leaves ¼
    cup walnuts, toasted and chopped ¼
    teaspoon crushed red pepper (optional) Directions
    Line a 15x10x1-inch baking pan with paper towels, set aside. Trim stems and remove any wilted outer leaves from Brussels sprouts. Wash and halve. Bring a large pot of lightly salted water to boiling. Add sprouts. Cook, uncovered, 2 minutes; drain. Immediately plunge Brussels sprouts into a large bowl of ice water. Let sit ....

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  • Personal Training in Concord - Individual Fitness - Butternut-Sage Crostini with Ricotta and Hazlenuts

    Butternut-Sage Crostini with Ricotta and Hazlenuts

    Butternut-Sage Crostini with Ricotta and Hazelnuts
    Ingredients:
    1
    2 pound butternut squash ¾
    cup whole milk ricotta cheese 1
    teaspoon finely shredded lemon peel ½
    teaspoon cracked black pepper ¼
    teaspoon salt Dash cayenne pepper 1
    tablespoon slivered fresh sage leaves 2/3
    cup hazelnuts, toasted and chopped 2
    tablespoons lemon juice 1
    1 pound loaf baguette-style French bread ¼
    cup extra-virgin oilve oil Fresh sage leaves (optional) Directions:

    Preheat oven to 375 degrees F. Line a baking sheet with parchment paper. Cut squash in half lengthwise; scoop out seeds. Place ....

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  • Personal Training in Concord - Individual Fitness - Spicy Apple-Glazed Meatballs

    Spicy Apple-Glazed Meatballs


    Spicy Apple-Glazed Meatballs
    These sweet-and-spicy meatballs make wonderful party appetizers! PS: In the unlikely event that they don't all disappear at your gathering, enjoy them the next day with rice and a green salad for a quick lunch. 1
    egg ¼
    cup milk 2
    slices white or whole-wheat bread, torn 1
    pound 85% lean ground beef 4
    cloves garlic, minced ½
    teaspoon freshly ground black pepper ¼
    teaspoon salt ¼
    teaspoon cayenne pepper 1
    tablespoon vegetable oil APPLE GLAZE
    1
    cup apple juice or pear nectar ¼
    reduced-sodium soy sauce 3
    tablespoons packed brown sugar 1 ....

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  • Personal Training in Concord - Individual Fitness - In all times...

    In all times...

    "In the bad times, choose to grow stronger, . In the good times, choose to enjoy fully. In all times, choose to be grateful." ....

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  • Personal Training in Concord - Individual Fitness - Eggnog Smoothie

    Eggnog Smoothie

    Eggnog Smoothie
    1 scoop Champion vanilla whey protein 3/4 cup unsweetened vanilla almond milk 1/4 banana 1/2 teaspoon nutmeg, freshly ground 1 teaspoon vanilla extract 1 date, pitted Calories: 200 Carbs: 18.5g Protein: 24g Fat: 2g ....

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  • Personal Training in Concord - Individual Fitness - Peppermint Mocha Smoothie

    Peppermint Mocha Smoothie

    Peppermint Mocha Protein Smoothie
    ¼ cup unsweetened almond milk ¼ cup cold coffee ¼ cup fat free vanilla Greek yogurt 1scoop Champion Chocolate Protein 1/8 tsp Peppermint Extract ice*according to taste Calories: 183 Carbs: 12.5g Protein: 37g Fat: 2.6g ....

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  • Personal Training in Concord - Individual Fitness - Turkey and Spinach Manicotti

    Turkey and Spinach Manicotti

    Turkey and Spinach Manicotti
    8 Uncooked whole wheat manicotti pasta shells ½ lb. lean ground turkey 1 medium onion, chopped (1/2 cup) 2 tsp. finely chopped garlic 1 cup fat free ricotta cheese 1 tsp. Italian seasoning 1 box frozen cut spinach, thawed, squeezed to drain 1-1/2 cups low sodium Marinara sauce 2 Tbsp. finely shredded Parmesan cheese Directions:
    Heat oven to 375 degrees. Spray bottom and sides of 11 x 17 inch glass baking dish with cooking spray. Cook pasta shells as directed on box, omitting salt. Rinse with cool water; drain well. Spray 10 inch nonstick skillet with cooking spray. Cook turkey, onion, and garlic over medium heat ....

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  • Personal Training in Concord - Individual Fitness - Christmas Holiday Health Tips

    Christmas Holiday Health Tips

    Christmas Health Tips – Stay Active
    Remember to Stay Physically Active! The holiday season is about family and food – and all too often, adding a few extra pounds to our waistlines. Being physically active throughout the entire year is important to maintaining a healthy weight. The American Heart Association recommends that children (up to age 18) get at least 60 minutes a day and adults get at least 150 minutes per week of moderately vigorous physical activity. Keep your family physically active when the weather gets chilly with these tips: • Go sledding. Running up a snowy hill, sliding down and repeating is a great way to get the whole ....

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  • Personal Training in Concord - Individual Fitness - The Holiday Season is...

    The Holiday Season is...

    "The Holiday Season is the perfect time to reflect on our blessings and seek out ways to make life better for those around us." ~Terry Marshall ....

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  • Personal Training in Concord - Individual Fitness - December 2016 Client of the Month - Steve "Flash" Gordon

    December 2016 Client of the Month - Steve "Flash" Gordon

    I have been part of the IF Family for over seven years. It is a regular part of my life, helping to keep me healthy both physically and mentally. All too often we allow the regular routine and demand of work life trump our need for exercise. Left to my own rhythms I would forego the need for a balanced exercise regime. As I got older – after 40 years of running – I knew that I needed to literally rebalance my workouts with weights and balancing exercises. Through John and Erick I have found coaches who move me forward injury free. Living life produces stresses and IF allows me a quiet time and place where I can just focus on myself, free of others. It has been good for my ....

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  • Personal Training in Concord - Individual Fitness - Caramel Creme Brulee Smoothie

    Caramel Creme Brulee Smoothie

    Caramel Crème Brulee Smoothie
    1 scoop of Vanilla Protein Powder 2 tbsp of Sugar Free Caramel Syrup ¼ cup Non Fat Greek Yogurt 1 tbsp of Sugar Free Caramel Candy Chopped 6 oz. unsweetened vanilla almond milk Ice Cubes ....

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  • Personal Training in Concord - Individual Fitness - Let's Get to Know The Avocado

    Let's Get to Know The Avocado

    Let’s Get to Know the Avocado
    1. An Avocado Is A Fruit, And More Specifically A Berry
    Some think it is a vegetable, but the avocado is technically a fruit, and even more specifically, a single-seeded berry. Fruits consist of a tough outer layer (the skin or rind), a middle layer we typically think of as the flesh of the fruit and a casing around a seed (or seeds). Avocado is further classified as a fleshy as opposed to a dry fruit, and a berry rather than a drupe, which has tough pits or stones, like peaches. 2. This is Bananas!!!
    A single avocado has 975 milligrams of potassium, while a banana, well-known for being loaded with potassium, delivers just half that, ....

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  • Personal Training in Concord - Individual Fitness - Blackened Chicken with Avocado Cream

    Blackened Chicken with Avocado Cream

    Blackened Chicken with Avocado Cream Sauce
    Prep time: 10 minutes Cook time: 15 minutes 4-servings Ingredients

    4 (4-ounce) boneless, skinless chicken breasts
    2 tablespoons blackened seasoning Avocado Cream Sauce:

    ½ cup plain, 0% Greek yogurt
    ½ avocado
    1 teaspoon lemon juice
    ½ teaspoon garlic powder
    ? teaspoon salt For Serving:

    2 tablespoons green onions, thinly sliced Instructions

    Place the chicken breasts and blackened seasoning in a large Ziplock bag. Seal and shake a few times to evenly coat the chicken.
    Lightly coat a large skillet with nonstick cooking spray and heat over medium-high ....

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  • Personal Training in Concord - Individual Fitness - The difference you make...

    The difference you make...

    "Success isn't about how much money you make, it's about the difference you make in people's lives." ~Michelle Obama ....

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  • Personal Training in Concord - Individual Fitness - Why Eating Fish is Good For You

    Why Eating Fish is Good For You

    The benefits of eating fish WHY IS EATING FISH HEALTHY?
    Fish is a high-protein, low-fat food that provides a range of health benefits. White-fleshed fish, in particular, is lower in fat than any other source of animal protein, and oily fish are high in omega-3 fatty acids, or the "good" fats. Since the human body can’t make significant amounts of these essential nutrients, fish are an important part of the diet. Also, fish are low in the "bad" fats commonly found in red meat, called omega-6 fatty acids. WHY ARE OMEGA-3S GOOD FOR YOUR HEALTH?
    A growing body of evidence indicates that omega-3 fatty acids provide a number of health benefits. They:
    help maintain ....

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  • Personal Training in Concord - Individual Fitness - Seared Salmon on Herb Mashed Peas

    Seared Salmon on Herb Mashed Peas

    Seared Salmon on Herbed Mashed Peas
    Give mashed potatoes a break by serving salmon on a bed of brightly seasoned pureed peas. You may need to thin the pea mixture; add one tablespoon of water at a time until you achieve the desired consistency.
    Ingredients
    1 teaspooncoconut oil
    1 cupthinly sliced leek
    1/4 cupwater
    1(10-ounce) package frozen green peas, thawed
    1 tablespoonchopped fresh basil
    2 tablespoonsfresh lemon juice
    2 teaspoonschopped fresh tarragon
    1/2 teaspoonsalt, divided
    1/2 teaspoonblack pepper, divided
    4(6-ounce) salmon fillets
    Cooking spray
    Lemon wedges (optional)
    Preparation:
    Heat coconut oil in a medium ....

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  • Personal Training in Concord - Individual Fitness - Chocolate Hazelnut Cream Smoothie

    Chocolate Hazelnut Cream Smoothie

    Chocolate Hazelnut Cream Smoothie 1 scoop Chocolate Whey Protein Powder 1/4 cup fat free Greek Vanilla Yogurt 3/4 cup Almond Vanilla Unsweetened Milk 2 Tblsp. Coffee Creamer (Sugar Free) 1 Tblsp. PB2 3 Ice Cubes Calories: 276 Fat: 9.5g Carbs: 17.5g Protein: 30.25 ....

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  • Personal Training in Concord - Individual Fitness - Apple Pie A La Mode Smoothie

    Apple Pie A La Mode Smoothie

    Apple Pie Al La Mode Smoothie
    1 cup almond milk 2 tbsp organic unsweetened applesauce 1 1/3 scoopVanillaWhey Champion Protein Powder 1/2 small organic apple, peeled, cored, sliced 1/2 tsp apple pie spice or cinnamon 1/2 tsp vanilla extract 5 ice cubes, more as desired 1 tsp honey Nutrition Information: Calories: 291 Fat: 5.26 Carbs: 34.1 Protein: 31g ....

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  • Personal Training in Concord - Individual Fitness - We have only today...

    We have only today...

    "Yesterday is gone. Tomorrow has not yet come. We have only today. Let us begin." ~Mother Theresa ....

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  • Personal Training in Concord - Individual Fitness - Running Tips

    Running Tips

    IF Running Tips

    Make sure you warm up and cool down
    .
    A good warm-up signals to your body that it will have to start working soon. By slowly raising your heart rate, the warm-up also helps minimize stress on your heart when you start your run. Start your runs with a brisk walk, followed by an easy jog for a few minutes. The cool down allows your heart rate and blood pressure to fall gradually, so it’s important that you end your run with a slow 5-minute jog or walk.
    Don’t worry about pace
    .
    Unless you are an avid runner most of your runs should be at an easy or “conversational” pace. You should be able to breathe very easily and carry ....

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  • Personal Training in Concord - Individual Fitness - Portuguese Chorizo and Kale Soup

    Portuguese Chorizo and Kale Soup


    Portuguese Chorizo and Kale Soup
    Ingredients
    2 tablespoons extra-virgin olive oil 3 medium yukon gold potatoes, peeled and diced 2 medium onions, chopped 4 to 6 cloves garlic, chopped 2 bay leaves, fresh or dried 1 pound kale, coarsely chopped Coarse salt and pepper 1 (15-ounce) can garbanzos (chick peas), drained and rinsed 1 can diced tomatoes 1 pound diced chorizo, casing removed 1 quart chicken broth Warm, crusty bread Directions
    Heat oil in a deep pot over medium high heat. Add potatoes and onions, cover and cook 5 minutes, stirring occasionally. Add garlic, bay leaves, and kale to the pot. Cover pot and wilt greens 2 ....

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  • Personal Training in Concord - Individual Fitness - IFD November 14th, 2016 Peanut Butter Cup

    IFD November 14th, 2016 Peanut Butter Cup

    Peanut Butter Cup
    1 ½ Scoops Champion Chocolate Whey Protein 3 oz. Frozen Banana 2 Tblsp. PB2 1 Cup Unsweetened Almond Milk Nutrition: Calorie: 345 Protein 41g Carbs: 31g Fat: 3g ....

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  • Personal Training in Concord - Individual Fitness - As we express gratitude...

    As we express gratitude...

    "As we express our gratitude, we must never forget that the highest appreciation is not to utter words, but to live by them." ~John F. Kennedy ....

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  • Personal Training in Concord - Individual Fitness - Trot off the Tryptophan!!

    Trot off the Tryptophan!!

    Trot off the Tryptophan!!

    Find a turkey trot.
    If up for the challenge, run a race Thanksgiving morning! Find a Turkey Trotin your town (they range from a totally doable one-mile to 10K), sign up, and add crossing the finish line to your holiday to-do list. Here is a list of some of the Trots in surrounding towns!!

    Concord’s Galloping Gobbler:
    This 4-mile race starts at 9 a.m. at Bishop Brady High School at25 Columbus Ave.
    Galloping Gobbler 2016
    Event Date:
    November 24,
    2016
    Race start time(s):
    9:00 AM
    Event Location:
    Bishop Brady High School
    Event Address:
    25 Columbus
    Ave
    Concord, NH
    Race website:
    ....

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  • Personal Training in Concord - Individual Fitness - Stuffed Chard with Fresh Marina

    Stuffed Chard with Fresh Marina

    Stuffed Chard with Fresh Marinara
    Reminiscent of the stuffed cabbage, the mild flavor of chard makes these beef-stuffed rolls perfect for the whole family. Make It a Meal: A side of whole-wheat spaghetti to soak up the sauce. INGREDIENTS
    1 pound 90%-lean ground beef
    1/2 cup plain dry breadcrumbs
    2 medium shallots, minced, divided
    1 1/2 teaspoons Italian seasoning, divided
    1 teaspoon garlicpowder
    1/2 teaspoon freshly ground pepper, divided
    8 large Swiss chard leaves, stems removed (see Tip)
    1 14-ounce can reduced-sodium chicken broth
    1 tablespoon extra-virgin olive oil
    1/4 teaspoon crushed red pepper
    1 28-ounce can crushed tomatoes
    1/2 cup freshly ....

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  • Personal Training in Concord - Individual Fitness - IFD November 7th, 2016 - Strawberry Cheesecake

    IFD November 7th, 2016 - Strawberry Cheesecake

    Strawberry Cheesecake Smoothie
    ¼ cup vanilla almond milk ¼ cup low fat cottage cheese ½ cup frozen strawberries 1 scoop vanilla protein 1 tsp. vanilla extract ½ cup water Nutrition: Calories: 201.9 Protein Carbs: 14.25g Fat: 3.1g ....

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  • Personal Training in Concord - Individual Fitness - They somehow already know...

    They somehow already know...

    "Have the courage to follow your heart and intuition. They somehow already know what you truly want to become." ~Steve Jobs ....

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  • Personal Training in Concord - Individual Fitness - Health Benefits of Curry

    Health Benefits of Curry

    Health Benefits of Curry Powder
    Curry Powder is a popular spice mix that has a number of valuable health benefits, including the prevention of cancer, protection against heart disease, reduce Alzheimer’s disease symptoms, ease pain and inflammation, boost bone health, protect the immune system from bacterial infections, and increase the liver’s ability to remove toxins from the body. Curry powder is made up of numerous ingredients, and depending on the region of the world, they can change slightly, which can also alter the specific health benefits that may be derived from the powder. The most common and advantageous ingredients of curry powder are turmeric, coriander, ....

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  • Personal Training in Concord - Individual Fitness - Curried Pork over Basmati Roce

    Curried Pork over Basmati Roce

    Curried Pork over Basmati Rice
    Madras curry powder lends a little spice without being overpowering. Coconut milk stirred in at the end of the cooking time counters the burn with sweet creaminess. Reminiscent of many Indian-inspired dishes, this recipe relies on slow cooking to develop its richness. Ingredients
    1 teaspoon canola oil 1 1/2 pounds boneless pork loin, cut into 1-inch cubes 3 1/2 cups cubed red potato 1 cup chopped onion 1 cup chopped red bell pepper 1/4 cup fat-free, lower-sodium chicken broth 2 tablespoons all-purpose flour 1 tablespoon sugar 2 tablespoons tomato paste 1 tablespoon minced peeled fresh ginger 1 1/2 teaspoons salt 1 teaspoon Madras curry ....

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  • Personal Training in Concord - Individual Fitness - IFD October 28th, 2016 - The Screaming Monkey

    IFD October 28th, 2016 - The Screaming Monkey


    The Screaming Monkey
    1 Scoop Chocolate Champion Protein Powder 4 oz. Medium Banana 1 cups cold coffee 1 heaping tsp. espresso powder (optional) Nutritional Info:
    Calories: 221 Protein: 23g Carbs: 28.4 g Fat: 2.3g ....

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  • Personal Training in Concord - Individual Fitness - Possible Health Benefits of Bananas

    Possible Health Benefits of Bananas

    Possible Health Benefits of Bananas
    This week’s IFD has Banana and here are some great benefits of the delicious yellow fruit!! 1) Blood Pressure
    Maintaining a low sodium intake is essential to lowering blood pressure, however increasing potassium intake may be just as important because of its vasodilation effects. 2) Asthma
    A study conducted by the Imperial College of London found that children who ate just one banana per day had a 34% less chance of developing asthma. 3) Cancer
    Consuming bananas, oranges and orange juice in the first two years of life may reduce the risk of developing childhood leukemia. As a good source of vitamin C, bananas can help ....

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  • Personal Training in Concord - Individual Fitness - New Post

    New Post

    Chicken & Spinach Soup with Fresh Pesto
    This yummy, Italian-flavored soup takes advantage of quick-cooking ingredients—boneless, skinless chicken breast, bagged baby spinach and canned beans. It features a simple homemade basil pesto swirled in at the end to add a fresh herb flavor. If you want to save on time you can substitute 3 to 4 tablespoons of a store-bought basil pesto. Ingredients
    2 teaspoons plus 1 tablespoon extra-virgin olive oil, divided 1/2 cup carrot or diced red bell pepper 1 large boneless, skinless chicken breast (about 8 ounces), cut into quarters 1 large clove garlic, minced 5 cups reduced-sodium chicken broth 1 1/2 teaspoons ....

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  • Personal Training in Concord - Individual Fitness - The secret of change...

    The secret of change...

    "The secret of change is to focus all of your energy, not of fighting the old, but on building the new." ~Socrates ....

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  • Personal Training in Concord - Individual Fitness - Apple & Fennel Roasted Pork Tenderloin

    Apple & Fennel Roasted Pork Tenderloin

    Apple-&-Fennel Roasted Pork Tenderloin
    Roasted apples, fennel and red onion are the perfect foil to roasted pork tenderloin. Make it a meal: Stir sauteed broccoli rabe into quick-cooking barley to serve alongside. Ingredients

    2 large sweet-tart apples, such as Fuji or Braeburn, sliced
    1 large bulb fennel, trimmed, cored and thinly sliced, plus 1 tablespoon chopped fronds for garnish1 large red onion, sliced
    1 tablespoon plus 2 teaspoons canola oil, divided1 pound pork tenderloin, trimmed
    1 teaspoon kosher salt1/4 teaspoon freshly ground pepper3 tablespoons cider vinegar Position racks in upper and lower thirds of oven; preheat to 475 °F. Toss apples, sliced ....

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  • Personal Training in Concord - Individual Fitness - IFD October 21st, 2016 - Pumpkin Pie Smoothie

    IFD October 21st, 2016 - Pumpkin Pie Smoothie

    Pumpkin Pie Protein Smoothie
    ¼ cup frozen pumpkin puree 1 cup unsweetened almond milk 1½ teaspoons pumpkin pie spice 1 scoop Vanilla Whey Champion Protein 1 teaspoon vanilla Nutrition: 202 cal / 10.9g fat / 11.46g carbs / 24.5g protein ....

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  • Personal Training in Concord - Individual Fitness - Health Benefits of Pumpkin

    Health Benefits of Pumpkin

    Health Benefits of Pumpkin
    1. Feel Fuller Pumpkin seeds pack about 1.7 grams of dietary fiber per ounce, while mashed pumpkin has only 50 calories per cup and 3 grams of fiber. “Fiber helps keep you fuller longer, which keeps your appetite at bay so you eat less overall,” says nutrition and fitness expert JJ Virgin, author of The Virgin Diet. 2. Boost Vision A cup of cubed pumpkin contains almost twice the recommended daily intake of vitamin A, which promotes good vision, especially in dim light, according to the National Institutes of Health. It has also been found to slow the decline of retinal function in those with retinitis pigmentosa, a degenerative ....

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  • Personal Training in Concord - Individual Fitness - IFD October 17th, 2016 - Mixed Berry Zinger

    IFD October 17th, 2016 - Mixed Berry Zinger

    Mixed Berry Zinger
    1 scoops vanilla Champion Whey Protein 1/4 cup mixed berries 1/4 seedless orange 1 tsp . cinnamon 8 oz. water handful ice cubes Nutrition Information: Calories: 196 Fat: 2.2g Carbs: 19.4g Protein: 23g ....

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  • Personal Training in Concord - Individual Fitness - 5 Healthy Halloween Tips

    5 Healthy Halloween Tips

    5 Tips for a Healthy Halloween
    Wondering if it's possible to have a healthy Halloween? Here are some tips from dentists and nutritionists Halloween is that sweet time of year when children can collect and eat as much candy as they want. But with the obesity rate triple what it was a generation ago, and the number of cavities among children increasing for the first time in 40 years, some health experts consider the candy-focused holiday a nightmare. The holiday shouldn’t be all spooks and no fun. If your children generally eat well all year long, then experts say that there is nothing wrong with letting them eat candy on Halloween night and a few mini pieces daily ....

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  • Personal Training in Concord - Individual Fitness - Sweet Potato and Black Bean Burrito

    Sweet Potato and Black Bean Burrito

    Sweet Potato and Black Bean Burrito Recipe
    Ingredients
    1 tablespoon olive oil 1 large sweet potato, peeled and cut into 1/4-inch pieces 1/2 small red onion, chopped 1/4 teaspoon cumin 1 (15 ounce) can black beans , rinsed 1 tablespoon chopped chipotle peppers in adobo 2 packed cups of chopped kale Sea salt and freshly ground pepper 1 lime, half juiced and half sliced into wedges for serving 4 large flour tortillas Optional garnishes: Cilantro, Low-fat sour cream Preparation

    Heat oil in a large skillet over medium-high heat. Add sweet potatoes, onions and cumin and cook for a minute until they begin to brown, stirring throughout to coat. ....

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  • Personal Training in Concord - Individual Fitness - Overcoming...

    Overcoming...

    "Strength doesn't come from what you can do. It comes from overcoming the things you once thought you couldn't" ~Rikki Rogers ....

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  • Personal Training in Concord - Individual Fitness - The game is not over...

    The game is not over...

    "It doesn't matter if we were down 3-0. You've just got to keep the faith. The game is not over until the last out." ~Big Papi #34 ....

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  • Personal Training in Concord - Individual Fitness - Pumpkin Health Benefits

    Pumpkin Health Benefits

    Health Benefits of Pumpkin
    1. Feel Fuller Pumpkin seeds pack about 1.7 grams of dietary fiber per ounce, while mashed pumpkin has only 50 calories per cup and 3 grams of fiber. “Fiber helps keep you fuller longer, which keeps your appetite at bay so you eat less overall,” says nutrition and fitness expert JJ Virgin, author of The Virgin Diet. 2. Boost Vision A cup of cubed pumpkin contains almost twice the recommended daily intake of vitamin A, which promotes good vision, especially in dim light, according to the National Institutes of Health. It has also been found to slow the decline of retinal function in those with retinitis pigmentosa, a degenerative ....

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  • Personal Training in Concord - Individual Fitness - Strawberry Orange Smoothie

    Strawberry Orange Smoothie

    Strawberry Orange Smoothie
    1 cup strawberries, frozen ½ cup greek yogurt, plain 0% fat ½ cup coconut milk ¼ cup orange juice 1 scoop vanilla protein powder Nutritional Info:
    Calories: 290, Fat: 4.7g, Carbs: 28g, Protein: 34g ....

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  • Personal Training in Concord - Individual Fitness - Pumpkin Coconut Stew

    Pumpkin Coconut Stew

    PUMPKIN COCONUT STEW
    Ingredients

    1 pound pumpkin, butternut squash, or acorn squash, halved, peeled and seeds removed
    2 cloves of garlic, peeled and minced
    1 large thumb-sized pieces of fresh ginger, peeled and minced
    3 sticks of lemongrass, outer leaves removed, minced
    1 tablespoon curry powder
    1 teaspoon chili powder
    a generous splash or two of olive oil
    1 white onion, peeled and finely diced
    1 quart chicken or vegetable stock
    1 cup shredded coconut
    2 cups coconut milk
    sea salt and freshly ground black pepper
    juice of 1 lime (Roasting the carrots intensifies their sweetness.) Instructions
    Roast the pumpkin at 350°F until flesh is ....

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  • Personal Training in Concord - Individual Fitness - Super Foods For Fall

    Super Foods For Fall

    15 Best Superfoods for Fall:
    Superfoods lead to super moods!! Take advantage of all the amazing Superfoods this Fall. Here are 15 Fall Superfood ideas: Apples, Brussel Sprouts, Parsnips, Pears, Rutabaga, Cauliflower, squash, pumpkin, sweet potatoes, turnips, pomegranate, dates, kiwi, Grapefruit, tangerines. Enjoy being SUPER!!
    ....

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  • Personal Training in Concord - Individual Fitness - Roasted Chicken & Sweet Potato

    Roasted Chicken & Sweet Potato

    Roast Chicken & Sweet Potatoes
    Caramelized sweet potatoes and red onion are the bed for chicken thighs that cook up fast in a very hot oven—perfect for a quick healthy chicken dinner. Serve with a fall salad of mixed greens, sliced apples and blue cheese.
    Makes:
    4 servings
    Active Time:
    15 minutes
    Total Time:
    45 minutes
    INGREDIENTS:

    2 tablespoons whole-grain or Dijon mustard

    2 tablespoons chopped fresh thyme or 2 teaspoons dried

    2 tablespoons extra-virgin olive oil, divided

    1/2 teaspoon salt, divided

    1/2 teaspoon freshly ground pepper, divided

    1 1/2-2 pounds bone-in chicken thighs, skin removed

    2 medium sweet potatoes, peeled ....

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  • Personal Training in Concord - Individual Fitness - Anything is truly possible...

    Anything is truly possible...

    "If you put your mind to something, if you give 100%, if you sacrifice, and if you dedicate yourself, anything is truly possible." ~Apolo Ohno ....

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  • Personal Training in Concord - Individual Fitness - Apple Pie al la mode Smoothie

    Apple Pie al la mode Smoothie


    Apple Pie Al La Mode Smoothie
    1 cup almond milk 2 tbsp organic unsweetened applesauce 1 scoopVanillaWhey Champion Protein Powder 1 small organic apple, peeled, cored, sliced 1 tsp apple pie spice or cinnamon 1/2 tsp organic vanilla 5 ice cubes, more as desired 1 tsp raw honey Nutrition Information: Calories: 246 Fat: 4.6g Carbs: 32g Protein: 23.4g ....

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  • Personal Training in Concord - Individual Fitness - Cider and Sage Pork

    Cider and Sage Pork

    Cider and Sage Pork
    A high-flavored sauce of sage, cream, sherry vinegar, Dijon mustard, and apple cider vinegar tops medallions of sauteed pork tenderloin. Serve Cider and Sage Pork for a casual dinner with friends or easy weeknight supper for the family. Ingredients
    1(1-pound) pork tenderloin, trimmed 1/2 teaspoonsalt 1/4 teaspoonblack pepper 1 tablespoonolive oil, divided 1/4 cupfinely chopped shallots 1 1/2 teaspoonschopped fresh sage 4 teaspoonssherry vinegar 1/2 cuplower-sodium chicken broth 1/4 cupapple cider 1 teaspoonDijon mustard 3/4 teaspooncornstarch 1 tablespoonheavy whipping cream Fresh sage leaves (optional) ....

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  • Personal Training in Concord - Individual Fitness - The primary cause...

    The primary cause...

    "The primary cause of unhappiness is never the situation but your thoughts about it." ~Echart Tolle ....

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  • Personal Training in Concord - Individual Fitness - Carrot Cake Protein Smoothie

    Carrot Cake Protein Smoothie

    Carrot Cake Protein Smoothie
    ½ cup carrot juice ½ frozen banana ¾ cup unsweetened vanillaalmond milk 1 ½ scoop vanilla protein powder ? teaspoon cinnamon 4-5 cubes of ice Nutrition Information: Serves 1
    Calories:268 Fat:4g Carbohydrates:25g Protein:33g ....

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  • Personal Training in Concord - Individual Fitness - It's Apple Season Here's a Reason to Eat Them!!

    It's Apple Season Here's a Reason to Eat Them!!

    7 Life-Changing Health Benefits of Eating Apples
    Tis the season!! Here are 7 good reasons to hit the Apple Orchard this weekend!!
    1. An apple certainly won’t replace your toothbrush and daily brushing habits. However,biting and chewing an apple stimulates the production of saliva in your mouth, reducing tooth decay by lowering the levels of bacteria. 2. Apples contain a fair dose of fiber for your daily diet. 3. Women who eat at least one apple a day are 28% less likely to develop type 2 diabetes than those who don’t eat apples. Apples are loaded with soluble fiber, which is the key to regulating blood sugar swings. 4. A new study performed on mice ....

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  • Personal Training in Concord - Individual Fitness - Super Easy Veggie Crockpot Lasagna

    Super Easy Veggie Crockpot Lasagna

    Super Easy Veggie Crockpot Lasagna
    serves:9
    INGREDIENTS

    (2) 24 ounce jars or cans of Italian tomato sauce (see notes)
    9 thick lasagna noodles with wavy edges (mine were called bronze cut)
    24 ounces part-skim ricotta cheese OR cottage cheese
    3-4 cups chopped vegetables of choice (I used kale)
    2 cups shredded Mozzarella or Provolone cheese
    Parmesan cheese for topping
    fresh parsley for topping INSTRUCTIONS

    Spray the crockpot with nonstick cooking spray. Spread ½ cup tomato sauce to the bottom so the noodles don't stick.
    Break noodles so that they fit and mostly cover the bottom. They will probably be awkward looking - not a ....

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  • Personal Training in Concord - Individual Fitness - No shortcuts...

    No shortcuts...

    "There are no shortcuts to building a team each season. You build the foundation brick by brick" ~Bill Belichick ....

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  • Personal Training in Concord - Individual Fitness - IFD September 15th, 2016 - Skinny Green Monster Smoothie

    IFD September 15th, 2016 - Skinny Green Monster Smoothie

    Skinny Green Monster Smoothie
    1 Scoop Vanilla Champion Whey Protein 1 small frozen ripe banana, peeled 2 cups baby spinach 1 tsp Peanut Butter 3/4 cup unsweetened vanilla almond milk 1/2 cup plain fat-free Greek yogurt Servings: 1 ** Nutritional: Calories: 315 • Fat
    : 5.6 g • Carb
    : 40.4 • Fiber: 5.5 g • Protein: 40 g ....

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  • Personal Training in Concord - Individual Fitness - 6 Benefits of Whey Protein

    6 Benefits of Whey Protein

    6 Benefits of Whey Protein
    Whey protein isn’t just the fuel of big-bodied muscle heads. Don’t get us wrong, if you’re getting good quality workouts in and sticking to a diet full of lean protein, fiber- and vitamin-rich veggies and fruits, and good-quality carbs, and still not seeing the results you want, whey protein will help you gain greater results. But that’s not the only reason it should be a part of your daily routine. We narrowed down the top six health benefits tucked away in your tub of whey. LOSE FAT AND PRESERVE MUSCLE
    Have you reduced your caloric intake hoping to shed some flab? If so, you might be interested to learn that researchers ....

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  • Personal Training in Concord - Individual Fitness - IFD September 8th, 2016 - The Good Morning

    IFD September 8th, 2016 - The Good Morning

    The Good Morning
    1/2 cup unsweetened vanilla almond milk 1/2 cup water 1/2 banana Dash of cinnamon 2 scoop of Champion Vanilla Whey Protein Powder 5 ice cubes (Blend) Makes 1 Serving Nutrition: 284 Calories 3.7g fat 25g carbs 46g protein ....

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  • Personal Training in Concord - Individual Fitness - Grilled Chicken Taco Salad

    Grilled Chicken Taco Salad

    Grilled Chicken Taco Salad
    Peppery arugula, grilled corn and a tangy lime vinaigrette give this healthy taco salad recipe a serious upgrade. This recipe is the perfect vehicle for using the crushed-up tortilla chips at the bottom of the bag. Ingredients

    2 tablespoons lime juice
    2 tablespoons white-wine vinegar
    3/4 teaspoon salt, divided
    3/4 teaspoon ground pepper, divided
    1/4 cup extra-virgin olive oil
    1 cup cherry tomatoes, halved
    3/4 cup diced zucchini
    1 firm ripe avocado, diced
    1/4 cup thinly sliced red onion
    1 jalapeno, minced (optional)
    2 pounds skinless chicken breasts
    1 large ear corn, husked
    5 cups arugula (about 3 ounces)
    1 cup ....

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  • Personal Training in Concord - Individual Fitness - Health Benefits of Strawberries

    Health Benefits of Strawberries

    Health Benefits of Strawberries
    1) Heart Disease
    A Harvard study found that regular consumption of anthocyanins, a class of flavonoids found in berries, can reduce the risk of aheart attackby 32 percent in young and middle-aged women. The flavonoid quercetin, contained in strawberries, is a natural anti-inflammatory. The high polyphenol content in strawberries may also reduce the risk of cardiovascular disease by preventing platelet build-up and reducingblood pressurevia anti-inflammatory mechanisms. Other studies have shown that eating strawberries helps to lower homocysteine levels, an amino acid in the blood associated with damaging the inner lining of arteries. ....

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  • Personal Training in Concord - Individual Fitness - Client of the Month September 2016 - Beth Reid

    Client of the Month September 2016 - Beth Reid

    I have really enjoyed being part of the IF family. The people that work there are so friendly and helpful, and they all know my name. Even the clients are very friendly! I was very hesitant at first, but really look forward to going there. I have a great trainer- she is focused on me and my needs, and has worked around some injuries that have been challenging. I would recommend IF to anyone who wants to get fit and healthy, no matter what shape you are in, there is no judgement!! Thanks Jim and IF!!!! ~Beth Reid ....

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  • Personal Training in Concord - Individual Fitness - There are 3 types of people...

    There are 3 types of people...


    "In baseball and in business, there are three types of people. Those who make it happen, those who watch it happen, and those who wonder what happened."
    -- Tommy Lasorda, Hall of Fame baseball player and manager (1954-1956, player; 1976-1996, manager)
    ....

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  • Personal Training in Concord - Individual Fitness - Pork Chops Oreganata

    Pork Chops Oreganata

    Pork Chops Oreganata
    Ingredients
    1 tablespoonextra-virgin olive oil 2 teaspoonsgrated lemon rind 2 tablespoonsfresh lemon juice 1 teaspoonchopped fresh oregano 3garlic cloves, minced 4(4-ounce) boneless pork chops 1/2 teaspoonkosher salt 1/4 teaspoonfreshly ground black pepper Cooking spray Preparation
    1. Combine first 5 ingredients in an 11 x 7–inch baking dish. Add pork, turning to coat. Let stand 30 minutes, turning pork occasionally. 2. Preheat broiler. 3. Remove pork from baking dish; discard marinade. Sprinkle pork evenly with salt and pepper. Place pork on a broiler pan coated with cooking spray. Broil 4 minutes on each side or ....

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  • Personal Training in Concord - Individual Fitness - IFD August 25th, 2016 - Spinach Flax Protein Smoothie

    IFD August 25th, 2016 - Spinach Flax Protein Smoothie

    Spinach Flax Protein Smoothie
    (1 serving) 1 cup unsweetened almond milk 1 large handful of organic baby spinach, washed ¼ cup frozen mango chunks ¼ cup frozen pineapple 1/4 of a banana 1 Tbsp flax meal 1 Tbsp chia seeds 1 scoop vanilla protein powder Nutrition: 231 calories, 8 g fat, 0 g saturated fat, 19 g carbs, 9 g fiber, 11 f sugar, 22 g protein
    ....

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  • Personal Training in Concord - Individual Fitness - Steak Fajita Salad

    Steak Fajita Salad

    Steak Fajita Salad
    Ingredients
    2 tablespoons olive oil, divided 1 onion, thinly sliced 1 red bell pepper, thinly sliced 1 orange bell pepper, thinly sliced 1 green bell pepper, thinly sliced 8 cups chopped romaine lettuce 1 avocado, halved, seeded, peeled and thinly sliced For the cilantro lime dressing 1 cup loosely packed cilantro, stems removed 1/2 cup sour cream 2 tablespoons mayonnaise 2 cloves garlic Juice of 1 lime Pinch of salt 1/4 cup olive oil 2 tablespoons apple cider vinegar For the steak
    1/4 cup olive oil 2 cloves garlic, minced Juice of 1 lime 1 teaspoon ground cumin 1 teaspoon chili powder 1 teaspoon dried oregano 1/2 teaspoon onion ....

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  • Personal Training in Concord - Individual Fitness - The benefits of eating red meat

    The benefits of eating red meat

    The Health Benefits of Eating Red Meat
    You may associate red meat with a food that is off limits. Eating red meat has been discouraged because many cuts are high in cholesterol and saturated fat. Red meat has a place in a healthy diet as long as you choose the right cuts of beef. Eye round roast and steak, round steak, sirloin tip roast and 95 percent ground meat all offer healthy options, or choose bison for lean red meat. Adding one or two servings of fresh or organic lean red meat to your weekly diet will supply your body with many vital nutrients. Supplies Protein
    A 3-oz. serving of red meat supplies about half the protein an average adult needs in a daily diet. The ....

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  • Personal Training in Concord - Individual Fitness - Be Relentless

    Be Relentless

    "Goals live on the other side of obstacles and challenges. Be relentless in the pursuit of those goals, especially in the face of obstacles. Along the way, make no excuses and place no blame." ~Ray Bourque #77 ....

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  • Personal Training in Concord - Individual Fitness - 8 Health Benefits of Tumeric

    8 Health Benefits of Tumeric

    8 Health Benefits of Turmeric
    Turmeric provides an abundance of antioxidants capable of supporting cellular health, but what does that mean for you? Here are some of the most well-researched benefits of turmeric. 1. Promotes Balanced Mood
    A randomized, double-blind, placebo-controlled study in the Journal of Affective Disorders showed noticeable and promising results with turmeric for supporting a balanced mood. Two groups were studied over 8 weeks. The first group received curcumin daily, while the other received placebo. After 8 weeks, the depression and anxiety score tests completed by all of the participants showed significant symptom improvements compared to placebo. ....

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  • Personal Training in Concord - Individual Fitness - IFD Peanut Butter & Jelly - August 18th, 2016

    IFD Peanut Butter & Jelly - August 18th, 2016

    Peanut Butter & Jelly Smoothie
    1 cup frozen berries 1 tablespoon all-natural peanut butter 1 scoop Vanilla Champion Whey Protein 2 tablespoons rolled oats 1 cup soy milk Serves:
    1 Nutrition:
    228 calories, 7.5 g fat , 1.3 g saturated fat, 23 g carbs, 5 g fiber, 11 g sugar, 16 g protein ....

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  • Personal Training in Concord - Individual Fitness - Tandoori Chicken

    Tandoori Chicken

    Tandoori-Spiced Chicken
    Ingredients
    1 1/2 cupsplain 2% reduced-fat Greek yogurt 2 tablespoonsgrated onion 1 tablespoongrated peeled fresh ginger 1 tablespooncanola oil 1 teaspoonground cumin 1/2 teaspoonground red pepper 1/4 teaspoonground turmeric 3garlic cloves, minced 4(6-ounce) skinless, boneless chicken breast halves 1/2 teaspoonsalt Cooking spray Preparation
    1. Combine first 8 ingredients in a heavy-duty zip-top plastic bag. Add chicken to bag; seal. Marinate in refrigerator 2 hours, turning occasionally. 2. Place a small roasting pan in oven. Preheat broiler to high. Remove chicken from bag; discard marinade. Sprinkle both sides ....

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  • Personal Training in Concord - Individual Fitness - Health Benefits of Eggs

    Health Benefits of Eggs

    Eggs Are Incredibly Nutritious
    Eggs are among the most nutritious foods on the planet. Egg protein stimulates muscle growth and has been demonstrated to increase muscle protein synthesis in university studies. These effects likely result from the high concentration of the amino acid leucine - approximate 9%. Leucine is the major amino acid responsible for stimulating the synthesis of muscle protein after a meal. The only protein source that contains more leucine than egg is mighty whey .
    Vitamin A:
    6% of the RDA.
    Folate:
    5% of the RDA.
    Vitamin B5:
    7% of the RDA.
    Vitamin B12:
    9% of the RDA.
    Vitamin B2:
    15% of the RDA.
    Phosphorus:
    9% of the RDA.
    ....

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  • Personal Training in Concord - Individual Fitness - Fried Egg and Avocado Toasts

    Fried Egg and Avocado Toasts

    Fried Egg and Avocado Toasts
    Sunny-side-up eggs, fresh sprouts, and salsa amp up avocado toast for a fast, no-fuss meal. It's a sure winner at breakfast, lunch, or dinner. Ingredients
    1 teaspoonolive oil 4large eggs 1peeled ripe avocado, mashed 4(1-ounce) slices hearty whole-grain bread, toasted 1 cupalfalfa sprouts 1/4 teaspoonkosher salt 1/4 teaspoonfreshly ground black pepper 1/2 cuprefrigerated fresh salsa Preparation
    1. Heat a large nonstick skillet over medium heat. Add oil to pan; swirl to coat. Crack eggs into pan; cook 2 minutes. Cover and cook 2 minutes or until desired degree of doneness. 2. Spread one-fourth of mashed avocado ....

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  • Personal Training in Concord - Individual Fitness - Be the Best

    Be the Best

    "If you want to be the best, you have to do things that other people aren't willing to do." ~Michael Phelps ....

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  • Personal Training in Concord - Individual Fitness - IFD August 11th, 2016 - If You Like Pina Coladas

    IFD August 11th, 2016 - If You Like Pina Coladas

    Razzle Dazzle Pineapple Smoothie
    If you like piña coladas... then this is the for this smoothie! Pineapple, coconut milk, and raspberries mimic the signature cocktail’s taste, while protein powder ramps up nutrition. A creamy, thick smoothie made with pineapple and raspberries and blended together with coconut milk and protein powder. Ingredients

    1 cup pineapple, frozen
    ½ cup raspberries, fresh or frozen (I used frozen)
    1 cup coconut milk, unsweetened (from carton)
    1 ½ scoop vanilla protein powder
    ½ cup ice Calories: 265, Fat: 7.3, Carbs: 31g, Protein: 33g ....

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  • Personal Training in Concord - Individual Fitness - Benefits of Buying Local Produce

    Benefits of Buying Local Produce

    The Concord Farmers Market With about 40 vendors, we have a terrific selection of bakery products, meat, eggs, dairy, fruit, vegetables, fish, honey, and maple products. Many of the vendors are certified organic. We also feature potted plants, cut flowers, wood products, dog treats, and body care products. Do your shopping Saturday mornings at the Concord Farmers Market— Support your local farmer; BUY LOCAL! The Concord Farmers Market operates through the Last Saturday in October from 8:30 AM till 12:00 noon. The Location of the market is Capitol Street Downtown Concord NH
    Locally grown food is full of flavor.
    When grown locally, the crops are picked at their peak of ....

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  • Personal Training in Concord - Individual Fitness - Health Benefits of Lime Juice

    Health Benefits of Lime Juice

    Health Benefits of Lime Juice
    Digestion:
    Lime has an irresistible scent which causes your mouth to water and this actually aids primary digestion (the digestive saliva floods your mouth even before you taste it). The natural acidity in lime does the rest. While they break down of the macro molecules of the food , the Flavonoids, the compounds found in the fragrant oils extracted from lime, stimulate the digestive system and increase secretion of digestive juices, bile and acids. This flood of flavonoids alsostimulates the peristaltic motion. This is the reason behind lemon pickle with lunch and dinner being a traditional practice in India and various neighboring countries ....

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  • Personal Training in Concord - Individual Fitness - Yellow Squash Ribbons with Red Onion and Parmesan

    Yellow Squash Ribbons with Red Onion and Parmesan

    Yellow Squash Ribbons with Red Onion and Parmesan (Add Grilled Chicken – Optional)
    This super easy dish can also be made with zucchini or a colorful combination of zucchini and yellow squash.Add chicken for additional protein. 4 servings (serving size: about 3/4 cup) Nutritional Information:

    Calories84
    Caloriesfromfat36 %
    Fat3.4 g
    Satfat1.4 g
    Monofat1.4 g
    Polyfat0.3 g
    Protein4.5 g
    Carbohydrate10.4 g
    Fiber3.8 g
    Cholesterol5 mg
    Iron1 mg
    Sodium266 mg
    Calcium128 mg
    Ingredients
    4medium yellow squash (about 1 1/2 pounds) 1 teaspoonolive oil 1 cupthinly vertically sliced red onion 1garlic clove, minced 1/4 teaspoonsalt 1/4to 1/2 ....

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  • Personal Training in Concord - Individual Fitness - IFD August 4th, 2016

    IFD August 4th, 2016

    Key Lime Pie Protein Shake
    ½ cup Fat free cottage cheese 1 Scoop Champion vanilla whey protein powder 2 tbs Fresh Squeezed Lime Juice ½ banana Zest from 1 lime ½ cup of spinach to make it green ½ tsp vanilla extract 5-10 Ice Cubes 1/2-1 cup Water (Alter this according to desired consistency) For topping: ½ of a wholegrain graham cracker, crushed Serves: 1 Nutrition: 262 calories, 0 g fat, 0 g sat fat, 29 g carbs, 42 g protein ....

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  • Personal Training in Concord - Individual Fitness - Client of the Month August 2016 - Chris Wilke

    Client of the Month August 2016 - Chris Wilke

    I’ve been an Individual Fitness client for a year now, and it’s turned out to have been a great decision. I’ve really seen results from their way of training and conditioning. In this one short year I’ve seen my body fat percentage drop by 2%, my 3 Minute step test BPM improve by 20%, and my push up and sit up tests improve significantly. I’m healthie, stronger, and in much better shape due to Individual Fitness and my scheduled training sessions. I have really come to appreciate the benefits of having a dedicated training team that coaches you through the different work outs, keeps track of your progress, and adds the scheduled discipline needed to succeed. Being ....

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  • Personal Training in Concord - Individual Fitness - Ready to Change...

    Ready to Change...

    "It's not that some people have willpower and some don't. It's that some people are ready to change and others are not." James Gordon ....

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  • Personal Training in Concord - Individual Fitness - 10 Ways to stay hydrated without water

    10 Ways to stay hydrated without water

    10 Ways to Stay Hydrated (That Aren’t Water)
    When it comes to a sweaty workout, we love a water break reward as much as the next fitness fiend. But as the mercury rises, it’s more important than ever to focus on our fluids all day long. After all, water is the most essential nutrient our system needs. Our bodies are made up of more than half water and we use it for pretty much every bodily function — from regulating body temperature to removing waste to lubricating joints to carrying oxygen to the cells. That’s why you feel fatigued, dizzy and moody when you’re dehydrated. While it’s true a glass of water is the best known way to stay hydrated, there are plenty of ....

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  • Personal Training in Concord - Individual Fitness - Grilled Sirloin Skewers with Peaches and Peppers

    Grilled Sirloin Skewers with Peaches and Peppers

    Grilled Sirloin Skewers with Peaches and Peppers
    8 servings (serving size: 2 kebabs) Ingredients
    KEBABS:
    1 1/2 tablespoonsground cumin 1 1/2 tablespoonscracked black pepper 2 3/4 teaspoonskosher salt 2 poundsboneless sirloin steak, cut into 48 (1-inch) pieces 4peaches, each cut into 8 wedges 2small red onions, each cut into 8 wedges 2large red bell peppers, each cut into 8 (1-inch) pieces Cooking spray SAUCE:
    1/2 cupchopped fresh parsley 1/4 cupred wine vinegar 1 teaspoonolive oil 1/4 teaspoonkosher salt 1/4 teaspooncracked black pepper 3garlic cloves, minced Parsley sprigs (optional) Preparation
    Prepare grill. To prepare kebabs, combine first 7 ....

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  • Personal Training in Concord - Individual Fitness - Slimming Blueberry Protein Shake

    Slimming Blueberry Protein Shake

    Slimming Blueberry Protein Shake ½ cup blueberries, frozen ½ cup almond milk, unsweetened 1 scoop (whey) vanilla protein powder ½ cup ice, crushed 2 tsp flax seed, ground 1 tsp vanilla extract, pure Servings per Recipe: 1 glass. Amount per Serving: Calories: 250 Protein: 29g Carbs: 27 g Fat: 3.5 g ....

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  • Personal Training in Concord - Individual Fitness - IFD July 21st, 2016 - Raspberry Chia Smoothie

    IFD July 21st, 2016 - Raspberry Chia Smoothie

    Raspberry Chia Servings: 1 Ingredients: 1.5 scoops Champion Protein Powder – Vanilla ½ cup frozen unsweetened raspberries 1 Tablespoon cacao nibs 1 Tablespoon chia seeds 10 ounces water Nutritional data per serving: Calories 347 calories Protein 40 g Carbohydrate 21 g Fat 6 g ....

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  • Personal Training in Concord - Individual Fitness - Benefits of Parsley & Lemon

    Benefits of Parsley & Lemon

    Benefits of Lemon

    Lemons are alkalizing for the body : Lemons are acidic to begin with but they are alkaline-forming on body fluids helping to restore balance to the body’s pH.
    Lemons are rich in vitamin C and flavonoids that work against infections like the flu and colds.
    Your liver loves lemons: The lemon is a wonderful stimulant to the liver and is a dissolvent of uric acid and other poisons, liquefies the bile. Fresh lemon juice added to a large glass of water in the morning is a great liver detoxifier.
    The citric acid in lemon juice helps todissolve gallstones, calcium deposits, and kidney stones.
    Vitamin C in lemons helps to neutralize free radicals ....

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  • Personal Training in Concord - Individual Fitness - Grilled Lemon Chicken with fresh Parsley Sauce

    Grilled Lemon Chicken with fresh Parsley Sauce

    Grilled Lemon Chicken with Fresh Parsley Sauce
    A simple sauce made from fresh herbs transforms simple grilled chicken into a weeknight masterpiece. Prep Time: 20 minutes Cook Time: 7 minutes Yield: Makes 6 servings (serving size: 2 tenders and 1 tablespoon sauce) Ingredients Chicken:

    1 lemon
    1 tablespoon extra-virgin olive oil
    1/2 teaspoon salt
    1/4 teaspoon black pepper
    1/8 teaspoon sugar
    1 1/2 lbs chicken breast tenders Sauce:

    2/3 cup flat-leaf parsley
    2 tablespoons extra-virgin olive oil
    1 tablespoon chopped shallot (about 1/2 shallot)
    1 tablespoon white wine vinegar
    1/4 teaspoon salt
    1/4 teaspoon black pepper
    2 tablespoons fresh lemon juice
    Lemon slices, for ....

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  • Personal Training in Concord - Individual Fitness - Refusing to fail...

    Refusing to fail...

    "It's not wanting to win that makes you a winner, it's refusing to fail." ~Peyton Manning #18 ....

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  • Personal Training in Concord - Individual Fitness - Lifting doesn't mean huge for the ladies out there!

    Lifting doesn't mean huge for the ladies out there!

    Clearly how much weight you lift doesn’t make you big and bulky , and it’s about time that women stopped fearing that it will. The main things to focus on, if looking to get lean, are the following:

    Don’t over eat. If you’re not keeping a food diary that is your biggest problem with losing weight.
    Lift heavy for a few reps. A sample deadlift workout might be three sets of three reps with a two to three minute rest between sets. These need to be hard, near all-out sets for them to be useful.
    For the rest of your workout do only whole-body exercises such as loaded carries and sled pushing, and bodyweight exercises such as burpees, lunges, squats, and pull-ups.
    Ignore the “friends” who try ....

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  • Personal Training in Concord - Individual Fitness - Mango Shrimp Kebab

    Mango Shrimp Kebab

    Mango Shrimp Kebabs
    Yield: 4 servings (serving size: 2 skewers) Total time: 25 Minutes Ingredients
    1 1/2 pounds large peeled and deveined shrimp 1/4 teaspoon salt 1/8 teaspoon freshly ground black pepper 2 large red bell peppers, cut into 1-inch pieces 2 mangoes, peeled and cut into 1-inch cubes 1 small red onion, cut into 1-inch pieces 2 limes, cut into wedges Preparation 1. Prepare grill to medium-high heat. Sprinkle shrimp evenly with salt and black pepper. Thread shrimp, bell pepper pieces, mango cubes, and onion pieces alternately onto each of 8 (12-inch) skewers. Place skewers on a grill rack coated with cooking spray; grill 2 ....

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  • Personal Training in Concord - Individual Fitness - One day at a time...

    One day at a time...

    " I'll never worry about not being successful. I'll just take it one day at a time, one season at a time. And play as hard as I can." ~Bo Jackson ....

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  • Personal Training in Concord - Individual Fitness - IF Summer Fitness Tip - Random acts of Fitness

    IF Summer Fitness Tip - Random acts of Fitness

    IF Summer Fitness Tip:

    Practice random acts of fitness

    Sneak in little bits of exercise with some summer-friendly activities. For example: Washing the car for 30 minutes burns about 100 calories for a 140-pound woman; gardening burns 128. Other options: throwing a Frisbee, walking the dog, playing a game of volleyball (all about 100 calories), mowing the lawn (176 calories), biking around the neighborhood (192 calories), or hula-hooping, which burns about 50 calories in just 10 minutes.
    ....

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  • Personal Training in Concord - Individual Fitness - IFD July 14th, 2016 - Peanut Butter Cup

    IFD July 14th, 2016 - Peanut Butter Cup

    Peanut Butter Cup Smoothie Servings: 1 Ingredients: 1.5 Scoop Champion Pure Whey - Chocolate flavor 2 ounces frozen banana 2 Tablespoons plain PB2 1 cup unsweetened almond milk Water or ice cubes for desired consistency Nutritional data per serving: Calories 319 Protein 41 g Carbohydrate 25 g Fat 7 g ....

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  • Personal Training in Concord - Individual Fitness - Swim Faster!!

    Swim Faster!!

    Swim Faster
    To build speed in swimming, develop your ankle flexibility. Flexible feet will act like flippers and propel you faster through the water. To increase your flipper flex, do this: Sit on the floor with your shoes off. Extend your legs in front of you, heels on the floor. Point your toes straight out as far as possible, then flex them toward your shins as far as you can. Repeat for 1 minute. ....

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  • Personal Training in Concord - Individual Fitness - Grilled Vegetable Caprese with Pesto

    Grilled Vegetable Caprese with Pesto

    Grilled Vegetable Caprese with Pesto
    The original Caprese salad consists of mozzarella, tomato, and basil, but my take adds grilled vegetables and homemade pesto for a hearty twist. (Add grilled chicken - optional) Serves 6 (serving size: 1/6 of salad and about 3 tablespoons pesto) Total:
    45 Minutes Ingredients
    PESTO:
    (You can use store bought pesto if desired) 2large garlic cloves 1/4 cupwalnuts, toasted 1(1-ounce) package fresh basil, stems removed 1/2 cup(2 ounces) grated fresh Parmesan cheese 1/4 cupextra-virgin olive oil 1/4 cupwhite balsamic vinegar 2 tablespoonswater SALAD:
    1(1-pound) eggplant, cut diagonally into 1/2-inch thick slices ....

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  • Personal Training in Concord - Individual Fitness - Success could be...

    Success could be...

    "Always believe in yourself, and never give up because you don't know what success could be right around the corner." ~Jamie Hampton ....

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  • Personal Training in Concord - Individual Fitness - IFD July 7th, 2016 - French Toast Smoothie

    IFD July 7th, 2016 - French Toast Smoothie

    French Toast Smoothie Servings: 1 Ingredients: 1 Scoop Champion Pure Whey - Vanilla Ice Cream flavor ½ cup fat free cottage cheese 1 teaspoon maple flavoring (extract) ½ teaspoon ground cinnamon dash of nutmeg or pumpkin pie spice 1 cup water 3 ice cubes Nutritional data per serving: Calories 205 Protein 34 g Carbohydrate 10 g Fat 2 g ....

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  • Personal Training in Concord - Individual Fitness - July Client of the Month - Mary Noce

    July Client of the Month - Mary Noce

    Being a wife and mom to 3 kids, keeps me very busy. Over the years, I let my health and fitness take a bit of a backseat to the needs of my family. In 2015, I trained for my first half marathon. During training, I was plagued by IT band pain and thought I should probably do some strength training. But I didn’t. Then, in January of this year, I was out for a short, easy run and tore my plantar fascia. This left me unable to run for several months. I knew that now more than ever, it was time to put forth the effort to get stronger. I joined IF in March, and I’m so glad that I did. Upon meeting Jim, I told him I wasn’t living what I thought was my potential. I knew I could ....

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  • Personal Training in Concord - Individual Fitness - Healthy 4th of July desert idea - Watermelon Fruit Pizza

    Healthy 4th of July desert idea - Watermelon Fruit Pizza

    Watermelon Fruit Pizza
    This refreshing fruit pizza recipe swaps classic cookie crust with a healthier watermelon "crust." Topped with yogurt sauce, your favorite berries and mint, this fresh dessert can easily be doubled for a party or halved for every day. Makes: 8 servings Serving Size: 2 slices Active Time: 10 minutes Total Time: 10 minutes INGREDIENTS
    1/2 cup low-fat plain yogurt 1 teaspoon honey 1/4 teaspoon vanilla extract 2 large round slices watermelon (about 1 inch thick), cut from the center of the melon 2/3 cup sliced strawberries 1/2 cup halved blackberries 2 tablespoons torn fresh mint leaves PREPARATION
    Combine ....

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  • Personal Training in Concord - Individual Fitness - 4th of July Fitness Tips

    4th of July Fitness Tips

    6 Tips For Not Regretting Your 4th of July BBQ
    Holidays are for celebrating and are meant to be enjoyed, but you don’t have to sacrifice your health or beach body every time you attend a BBQ. These 6 BBQ survival tips can save you hundreds of calories you won’t even miss, and keep your health and fitness goals on track. 6 Healthy Eating Tips For Your 4th of July BBQ
    1. Use small plates
    Research clearly shows that people who choose smaller plates and utensils eat less without even noticing it . The difference can be as substantial as 50% fewer calories consumed, yet everyone reports the same level of fullness and satisfaction. Try borrowing a plate from ....

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  • Personal Training in Concord - Individual Fitness - Turkey-Mushroom Burger with Scallion-Lemon Aioli

    Turkey-Mushroom Burger with Scallion-Lemon Aioli

    Turkey-Mushroom Burgers with Scallion-Lemon Aioli
    In this healthy turkey burger recipe, lean ground turkey stands in for ground beef, and mushrooms are added to produce a thick and uncommonly juicy, flavorful turkey burger. An easy, lightened aioli sauce provides the perfect accent. Makes: 6 servings Serving Size: 1 burger & 4 tsp. mayonnaise Active Time: 55 minutes Total Time: 1 hour 10 minutes INGREDIENTS for Burger
    2 slices whole-wheat sandwich bread, crusts removed, torn into pieces 8 ounces white mushrooms 3 teaspoons extra-virgin olive oil, divided 1 medium onion, finely chopped 2 cloves garlic, minced 1 pound lean ground turkey breast (see Tips) 1 ....

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  • Personal Training in Concord - Individual Fitness - IFD June 30th, 2016 The Screaming Banana

    IFD June 30th, 2016 The Screaming Banana

    The Screaming Banana Servings: 1 Ingredients: 2 scoops Chocolate protein powder (or other chocolate protein powder) 1 medium banana (approximately 4 oz) 1 ¼ cups cold coffee 1 heaping teaspoon espresso powder (optional) 4 ice cubes Nutritional data per serving: Calories 290 Protein 35 g Carb 31 g Fat 2 g ....

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  • Personal Training in Concord - Individual Fitness - Let Freedom Ring!!

    Let Freedom Ring!!

    "May we think of freedom, not as the right to do as we please, but as the opportunity to do what is right." ~Peter Marshall ....

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  • Personal Training in Concord - Individual Fitness - Health Benefits of Kale!!

    Health Benefits of Kale!!

    Health Benefits of Kale
    Of all the super healthy greens, kale is the king. It is definitely one of the healthiest and most nutritious plant foods in existence. Kale is loaded with all sorts of beneficial compounds… some of which have powerful medicinal properties. Kale is Among the Most Nutrient Dense Foods on The Planet
    Kale is a popular vegetable, a member of the cabbage family. It is related to cruciferous vegetables like cabbage, broccoli, cauliflower, collard greens and brussel sprouts. There are many different types of kale. The leaves can be green or purple in color, and have either a smooth or curly shape. The most common type of kale is called ....

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  • Personal Training in Concord - Individual Fitness - IFD June 23rd, 2016 - "The Kale Berry"

    IFD June 23rd, 2016 - "The Kale Berry"

    INGREDIENTS
    KALE: 1/2 CUP FROZEN BLUEBERRIES: 1/2 CUP VANILLA PROTEIN POWDER: 1 SCOOP UNSWEETENED ALMOND MILK: 1/2 TBSP ICE CUBES: 1-2 DIRECTIONS Place all ingredients in a blender, and blend until smooth. Serve immediately. NUTRITION FACTS Serving size: 1 smoothie Amount per serving Calories 262 Fat 7 g Carbs 18 g Protein 43 g ....

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  • Personal Training in Concord - Individual Fitness - Obstacles don't have to stop you...

    Obstacles don't have to stop you...

    “Obstacles don’t have to stop you. If you run into a wall, don’t turn around and give up. Figure out how to climb it, go through it, or work around it.” -- Michael Jordan, basketball icon (1984-2003) ....

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  • Personal Training in Concord - Individual Fitness - Grilled Scallops with Honeydew-Avocado Salsa

    Grilled Scallops with Honeydew-Avocado Salsa

    Grilled Scallops with Honeydew-Avocado Salsa
    A healthy tasty scallop dish on the grill! If you enjoy salsa verde you will enjoy this version. The combination of sweet honeydew and buttery avocado in a fruit salsa is perfect with seafood. Recipe: Grilled Scallops with Honeydew-Avocado Salsa. Substitute Grilled shrimp, chicken, or veggies to accompany the salsa. INGREDIENTS
    Servings: 4 finely grated lime zest 2 tbsp. fresh lime juice 1 tbsp. extra-virgin olive oil 1½ lb. honeydew melon 1 Hass avocado Salt and freshly ground black pepper 2 lb. large sea scallops DIRECTIONS
    Light a grill. In a large bowl, combine the lime zest and ....

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  • Personal Training in Concord - Individual Fitness - IFD June 17th, 2016 Spice is Nice!

    IFD June 17th, 2016 Spice is Nice!

    Spice it Up!! 10 oz. water 1 packet vanilla ultramet 2 dashes cinnamon 2 dashes nutmeg shake and enjoy!! Cinnamon’s benefits include:

    Supports digestive function
    Constricts and tones tissues
    Relieves congestion
    Relieves pain and stiffness of muscles and joints
    Relieves menstrual discomfort
    Blood-thinning compounds that stimulate circulation
    Anti-inflammatory compounds that may relieve arthritis
    Helps prevent urinary tract infections, tooth decay and gum disease
    It’s a powerful anti-microbial agent that can kill E. coli and other bacteria Nutmeg
    Nutmeg is another spice that has a variety of healing properties and can be used in a wide range ....

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  • Personal Training in Concord - Individual Fitness - Healthy Father's Day Tips!!

    Healthy Father's Day Tips!!

    Father's Day Health and Fitness Gifts
    A good Father's Day gift can encourage good health -- and still be fun too.
    Over the years, the Father's Day gift has become synonymous with the impersonal and the uninspiring -- the tie, the socks, the bottle of cheap aftershave to add to the unopened collection maturing beneath the bathroom sink. So come June, every American with a father who wants to do something different traipses through the mall and struggles to come up with a new answer to the annual question: What can I get my dad for Father's Day that is not a tie, nor socks, nor aftershave? Well, why not give him a healthy Father's Day gift this year? What about ....

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  • Personal Training in Concord - Individual Fitness - Butterflied Grilled Chicken with a Chile-Lime Rub

    Butterflied Grilled Chicken with a Chile-Lime Rub

    Healthy Father’s Day Grill!!
    Butterflied Grilled Chicken with a Chile-Lime Rub
    A quick and efficient way to cook a whole bird on the grill is to butterfly it. This method is so popular, especially in Southern California, that large chains have thrived selling chile-rubbed butterflied chicken to happy patrons. When cooking a whole chicken on the grill, try searing the chicken first over direct heat then finish cooking over indirect heat (as instructed in this recipe). That way you avoid the all too common problem when grilling—chicken burned on the outside and raw in the center. For best flavor, let the chicken marinate in the rub overnight in the refrigerator. Serve ....

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  • 25 more letters...

    "If 'plan A' doesn't work. The alphabet has 25 more letters! Stay Cool!" ~Unknown ....

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  • Personal Training in Concord - Individual Fitness - Fitness Travel Tips

    Fitness Travel Tips

    Fitness Travel Tips!!
    Staying fit while on the road (and otherwise) is extremely important and somehow fitness and travel go hand in hand. If you travel a lot, you tend to stay fit and if you are not fit, traveling is just not as much fun, or important anymore — after all, health always comes first, right As a traveler, any sort of “regular” gym sessions are impossible, however, if you are focused, you can exercise literally anywhere in the world. You don’t need a fancy gym and regular classes to keep yourself in shape. Travel Tips:
    Walk, walk and then walk some more:
    Walking is a great exercise as we all know, but do we walk enough? When you are traveling, do you ....

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  • Personal Training in Concord - Individual Fitness - Chicken Cutlets with Strawberry-Avocado Salsa

    Chicken Cutlets with Strawberry-Avocado Salsa

    Chicken Cutlets with Strawberry-Avocado Salsa
    This colorful, flavor-forward dish makes the most of peak-season produce with a sweet and tangy fruit salsa that would be equally delicious served over pork chops or with whole-grain tortilla chips. The heat from the seeded jalapeño is mild, but it can be omitted. To round out your plate, try serving the chicken and salsa over a bed of rice or with a simple side salad. Yield: Serves 4 (serving size: 1 chicken cutlet and about 1/2 cup salsa) Ingredients
    1 1/2 cups chopped strawberries 1/2 cup diced peeled ripe avocado 2 tablespoons minced seeded jalapeño pepper 2 tablespoons chopped fresh cilantro 2 teaspoons ....

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  • Personal Training in Concord - Individual Fitness - In or Out

    In or Out

    "There are only two options regarding commitment. You're either in or you're out. There is no such thing as life in between." ~Pat Riley ....

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  • Personal Training in Concord - Individual Fitness - Berry Good Shake

    Berry Good Shake

    Berry Good Shake
    2 scoops Champion Pure Whey Vanilla Protein
    1/2 Cup non-fat plain yogurt
    1/4 cup frozen no sugar added blueberries
    1/4 cup frozen no sugar added strawberries
    1 cup nonfat milk
    1 cup water
    1/2 cup ice cubes ....

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  • Personal Training in Concord - Individual Fitness - Benefits of Eating Fish

    Benefits of Eating Fish

    The benefits of eating fish WHY IS EATING FISH HEALTHY?
    Fish is a high-protein, low-fat food that provides a range of health benefits. White-fleshed fish, in particular, is lower in fat than any other source of animal protein, and oily fish are high in omega-3 fatty acids, or the "good" fats. Since the human body can’t make significant amounts of these essential nutrients, fish are an important part of the diet. Also, fish are low in the "bad" fats commonly found in red meat, called omega-6 fatty acids. WHY ARE OMEGA-3S GOOD FOR YOUR HEALTH?
    A growing body of evidence indicates that omega-3 fatty acids provide a number of health benefits. They:
    help maintain ....

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  • Personal Training in Concord - Individual Fitness - Pan Grilled Halibut with Chimichurri Sauce

    Pan Grilled Halibut with Chimichurri Sauce

    Tangy herb sauce over pan-grilled fresh fish makes an impressive light and healthy meal.
    Serve with a side of rice and veggies, or a mixed green salad.
    Yield: 4 servings (serving size: 1 fillet and about 2 teaspoons sauce) Total time: 30 Minutes Ingredients
    1 1/2 tablespoons chopped fresh cilantro 1 tablespoon chopped fresh basil 1 tablespoon finely chopped shallots 1 1/2 tablespoons olive oil 1 1/2 tablespoons fresh lemon juice 1/2 teaspoon salt, divided 1/4 teaspoon freshly ground black pepper, divided Cooking spray 4 (6-ounce) halibut fillets Preparation
    1. Combine the first 5 ingredients in a medium bowl; stir in 1/4 ....

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  • Personal Training in Concord - Individual Fitness - The attitude we bring...

    The attitude we bring...

    "Our lives are not determined by what happens to us, but how we react to what happens, not by what life brings us, but the attitude we bring to life." ~Wade Boggs #26 ....

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  • Personal Training in Concord - Individual Fitness - June 2016 Client of the Month - Philip Burt

    June 2016 Client of the Month - Philip Burt

    I began my weight loss journey 3 years ago shortly after being diagnosed with diabetes.I developed diabetes at249 lbs., not 250 only249.I opted for gastric sleeve surgeryonce the Dr.said itcan curediabetes. I followed all the recommendations as closely as possible. It is no quick fix it is a lot of work and takes daily dedication.I've maintained my weight within a few pounds for the past 2 years. Then January 2016 rolled around and like most of us we start to examine our lives. I knew I wasn't exercising enough andwithout proper andconsistent exerciseI might not remain healthy, I lackedmotivation. I had the $9.99 a month gym membership wherethere wereplenty oftreadmills,fitness ....

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  • Personal Training in Concord - Individual Fitness - What is a Hero? A Memorial Day Quote!

    What is a Hero? A Memorial Day Quote!

    Joseph Campbell said it beautifully: the term "hero" is thrown around more often than it actually should be, but you will know a real hero when you see one. They are people who do something for the greater good in an unselfish act. ....

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  • Personal Training in Concord - Individual Fitness - Flank Steak with Arugula and Herbed Tomato Salad

    Flank Steak with Arugula and Herbed Tomato Salad

    Flank Steak with Arugula and Herbed Tomato Salad
    Recipe Time
    : Prep:
    5 Minutes Cook:
    10 Minutes
    Ingredients
    1 teaspoonWorcestershire sauce 1 teaspooncanola oil 11-lb. flank steak, trimmed 1/2 teaspoonkosher salt Freshly ground black pepper 4 cupsbaby arugula 1 1/3 cups Marinated Tomatoes Preparation
    1. Heat outdoor grill or a grill pan over medium-high heat. Whisk together Worcestershire sauce and oil; brush over steak. Season with salt and a generous grind of pepper. Cook steak, turning once, until medium-rare, 3 to 5minutes per side, depending on thickness. Transfer to a cutting board; let rest for 5 minutes. 2. Divide arugula ....

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  • Personal Training in Concord - Individual Fitness - Here's to a safe, happy and healthy Memorial Day!

    Here's to a safe, happy and healthy Memorial Day!

    Here’s a few tips to help you enjoy a healthy & fun filled
    Memorial Day Weekend


    Memorial Day is finally here
    ! That long awaited long weekend that signifies the start of summer, and means sunshine, getting together with friends, and BBQs. If you’re looking to spend the weekend guilt free, follow these simple guidelines.
    Get active!
    With the gorgeous weather, getting outside and participating in some outdoor games should be fun. Join the volleyball game, Frisbee match, or tag that is going on in your backyard. Enjoy the weather the right way and gain some extra energy to mingle with family and friends!
    Drink lots ofwater
    Drinking water ....

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  • Personal Training in Concord - Individual Fitness - Eyes on the Prize...

    Eyes on the Prize...


    “Obstacles are what you see when you take your eyes off of the goal.” – Vince Lombardi
    ....

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  • Personal Training in Concord - Individual Fitness - Olive Oil Vs. Coconut Oil

    Olive Oil Vs. Coconut Oil

    Is Olive or Coconut Oil Better for You?
    Just when you thought olive oil was the absolute healthiest oil, now you keep hearing about coconut oil . Both contain healthy fats known as monounsaturated fatty acids, or MUFAs, which can lower total cholesterol levels . This can reduce a person's risk for stroke as well as heart problems like high blood pressure. MUFAs can also improve insulin sensitivity, which is great news for those with type 2 diabetes. Incorporating these healthy fats into your diet can also help with weight loss. So is one oil better than the other? Let's first compare them nutritionally. The chart below shows a similarity in calorie and total fat ....

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  • Personal Training in Concord - Individual Fitness - Asian Lemon Chicken Teriyaki Rice Bowl

    Asian Lemon Chicken Teriyaki Rice Bowl

    Lemon Chicken Teriyaki Rice Bowl
    Chicken, broccolini and rice: What more could you ask for?Our top-rated Asian chicken bowl is flavorful, healthy and comes together quickly for busy weeknights. Pro tip: Double the soy sauce mixture for added flavor. Serves 4 Recipe Time Hands-on:
    28 Minutes Total:
    48 Minutes Nutritional Information:
    Calories429
    Fat7.1 g
    Satfat1.2 g
    Sodium578 mg
    Ingredients
    1 cuplong-grain brown rice 2 tablespoonslower-sodium soy sauce 1/2 teaspooncornstarch 2 tablespoonsdark brown sugar 4 teaspoonsmirin (sweet rice wine) 2 teaspoonsfresh lemon juice 3(6-ounce) skinless, boneless chicken breast halves 1/4 teaspoonkosher salt ....

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  • Personal Training in Concord - Individual Fitness - Strawberry Cheesecake Smoothie

    Strawberry Cheesecake Smoothie

    Strawberry Cheesecake Smoothie
    2 scoops vanilla or strawberry whey protein
    1/4 cup coconut milk
    1/4 cup 1% cottage cheese
    1/2 cup frozen strawberries
    1 tsp vanilla extract
    4 oz. water Blended ** Makes 1 Serving ....

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  • Personal Training in Concord - Individual Fitness - Make the Most of your Warmup

    Make the Most of your Warmup

    Make the Most of Your Warmup
    There are many benefits to warming up before a strength training exercise routine. We all know a good warmup helps prevent injury, and increases your workout performance. A proper 5 minute warmup will prepare your heart, lungs, muscles, and joints and improve the effectiveness of your workout. What many fail to realize is that a warmup should have an aerobic intensity. To oxygenate the blood and increase metabolism, keep your heartrate at or above 65% of your max heartrate. You can easily calculate your max heart rate by subtracting your age from the number 220, next determine 65% and you’re off. At the end of a good warmup you should in fact ....

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  • Personal Training in Concord - Individual Fitness - Don't Settle...

    Don't Settle...

    “ Take your victories, whatever they may be, cherish them, use them, but don't settle for them.” Mia Hamm ....

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  • Personal Training in Concord - Individual Fitness - Seared Salmon on Herbed Mashed Peas

    Seared Salmon on Herbed Mashed Peas

    Seared Salmon on Herbed Mashed Peas
    Give mashed potatoes a break by serving salmon on a bed of brightly seasoned pureed peas. You may need to thin the pea mixture; add one tablespoon of water at a time until you achieve the desired consistency. Ingredients
    1 teaspooncoconut oil 1 cupthinly sliced leek 1/4 cupwater 1(10-ounce) package frozen green peas, thawed 1 tablespoonchopped fresh basil 2 tablespoonsfresh lemon juice 2 teaspoonschopped fresh tarragon 1/2 teaspoonsalt, divided 1/2 teaspoonblack pepper, divided 4(6-ounce) salmon fillets Cooking spray Lemon wedges (optional) Preparation
    Heat coconut oil in a medium ....

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  • IF TV

    We at Individual Fitness are bringing you a "first of its kind" fitness talk show filled with health and fitness information. Stay tuned, we have many more episodes coming! A lot of times people who are looking to improve their health are confused about what's true in the fitness industry. With Individual Fitness, our team with be providing viewers tips and facts about the fitness industry to help get a better understanding of the in's and out's and what we offer here at Individual Fitness. We're Making Smoothies
    ....

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  • Personal Training in Concord - Individual Fitness - Healthy Mother's Day Brunch - Open Faced Sandwich with Mushroom & Fried Eggs

    Healthy Mother's Day Brunch - Open Faced Sandwich with Mushroom & Fried Eggs

    Healthy Mother’s Day Brunch!!

    Open-Faced Sandwiches with Mushrooms and Fried Eggs
    Ingredients
    4 teaspoonsextra-virgin olive oil, divided
    1 cupthinly sliced shallots, divided
    1(8-ounce) package presliced cremini mushrooms
    2 tablespoonsdry white wine
    1/2 teaspoonfreshly ground black pepper, divided
    1/4 teaspoonkosher salt
    8 teaspoonsrefrigerated pesto
    4(1 1/2-ounce) slices multigrain bread
    2 ouncesgrated fresh Parmigiano-Reggiano cheese (about 1/2 cup)
    4large eggs
    8(1/4-inch-thick) slices beefsteak tomato
    3 tablespoonschopped fresh basil
    Preparation
    1. Heat a large nonstick skillet over medium heat. ....

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  • Personal Training in Concord - Individual Fitness - Make Wise Protein Choices!!

    Make Wise Protein Choices!!

    Tips to help you make wise choices from the Protein Foods Group
    Go lean with protein:


    The leanest beef cuts include round steaks and roasts (eye of round, top round, bottom round, round tip), top loin, top sirloin, and chuck shoulder and arm roasts.

    The leanest pork choices include pork loin, tenderloin, center loin, and ham.

    Choose lean ground beef. To be considered "lean," the product has to be at least 92% lean/8% fat.

    Buy skinless chicken parts, or take off the skin before cooking.

    Boneless skinless chicken breasts and turkey cutlets are the leanest poultry choices.

    Choose lean turkey, roast beef, ham, or low-fat ....

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  • Personal Training in Concord - Individual Fitness - Green Monster Shake

    Green Monster Shake

    The Green Monster Shake
    2 scoops vanilla protein
    1 cup baby spinach
    2/3 cup fresh mint leaves
    1 cup coconut milk
    6 ice cubes (Blended0 *Makes 2 servings ....

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  • Personal Training in Concord - Individual Fitness - White Bean Tuna Salad

    White Bean Tuna Salad

    White Bean Tuna Salad
    Makes: 4 servings Start to Finish: 20 mins
    Ingredients
    1 15 ounce can cannellini beans, rinsed and drained
    2 5 ounce cans tuna packed in water, drained
    2 cups lightly packed arugula or spinach
    ½ small red onion, thinly sliced
    ¼ cup fresh flat-leaf Italian parsley, chopped
    ¼ cup red wine vinegar
    3 tablespoons extra virgin olive oil
    ½ teaspoon dried leaf oregano, crushed
    ¼ teaspoon salt
    ¼ teaspoon ground black pepepr
    ½ lemon
    Crusty bread, sliced and toasted (optional)

    Directions
    In a large bowl combine beans, tuna, arugula, red onion, and parsley.
    For dressing, in a screw-top jar combine ....

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  • Personal Training in Concord - Individual Fitness - Dream Big

    Dream Big

    "Dream big by setting yourself seemingly impossible challenges. You will then have to catch up to them." ~Richard Branson ....

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  • Personal Training in Concord - Individual Fitness - Vegetable Hash with Poached Eggs

    Vegetable Hash with Poached Eggs

    Ingredients
    4 teaspoonsolive oil
    1 cupchopped Vidalia or other sweet onion
    1 cup(1/4-inch-thick) slices fingerling or small red potatoes
    1 teaspoondried herbs de Provence
    1 cupdiced zucchini
    1 cupdiced yellow squash
    1 cupgreen beans, trimmed and cut into 1/2-inch pieces
    1/2 teaspoonkosher salt
    1/2 teaspoonfreshly ground black pepper, divided
    2 cupschopped seeded tomato
    2 tablespoonsthinly sliced chives
    2 tablespoonschopped fresh flat-leaf parsley
    1 tablespoonwhite vinegar
    4large eggs
    1 ounceParmesan cheese, shredded (about 1/4 cup)
    Preparation
    1. Heat a large nonstick skillet over medium-high heat. Add ....

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  • Personal Training in Concord - Individual Fitness - 3 IF Stretching tips...

    3 IF Stretching tips...

    3 - IF Stretching Tips
    1.
    Warm up first
    Before stretching, always do a brief (5- to 10-minute) warmup, such as jogging in place, brisk walking, riding a stationary bike or doing less-vigorous rehearsals of the sport or exercise you're about to perform. Warming up gradually increases your heart rate and blood flow and raises the temperature of muscles, ligaments and tendons. Stretching cold muscles may injure them, and sudden exertion without a warmup can lead to abnormal heart rate and blood flow and changes in blood pressure. You can also stretch when cooling down after a workout. 2.
    Do It Regularly
    Stretch at least three times a week to maintain ....

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  • Personal Training in Concord - Individual Fitness - NO LIMITS!!

    NO LIMITS!!

    “You can’t put a limit on anything. The more you dream, the farther you get.” -- Michael Phelps, Olympic-medal winning swimmer ....

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  • Personal Training in Concord - Individual Fitness - Leadership...

    Leadership...

    "Leadership, like coaching, is fighting for the hearts and souls of men and getting them to believe in you." ~Eddie Robinson ....

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  • Personal Training in Concord - Individual Fitness - Banana Almond Cream

    Banana Almond Cream


    1 banana
    1 cup coconut milk or skim milk
    10 almonds
    2 scoops vanilla whey protein
    8 ice cubes
    (blended) **Makes 2 servings** ....

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  • Personal Training in Concord - Individual Fitness - Mango Avocado Shrimp Salad

    Mango Avocado Shrimp Salad

    Mango Avocado Shrimp Salad
    Ingredients
    3 tablespoonsfresh lime juice
    2 tablespoonsgrapeseed or vegetable oil
    1 tablespoonsugar
    2large firm-ripe mangoes (2 lbs. total)
    2medium firm-ripe avocados (1 lb. total)
    2/3 cupeach thinly sliced green onion and chopped cilantro
    1 tablespoonminced fresh hot red or green chile (or 1/2 tsp. dried red chile flakes)
    1 pound(70 to 110 per lb.) peeled cooked shrimp
    Preparation

    1. In a large bowl, whisk together lime juice, oil, and sugar until sugar dissolves.
    2. Dice mangoes and avocados into 3/4-in. cubes; add to bowl. Add green onion, cilantro, chile, and shrimp. Mix gently. Serve or cover and chill ....

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  • Fire up your metabolism with intervals.


    Fire up your metabolism with intervals.
    One study found that doing 10 four-minute speed bursts with two minutes of slow walking or cycling after each (60 minutes total) three times a week upped the body's ability to use fat as fuel during exercise by 25 percent after six weeks. "Shoot for an eight or nine on an intensity scale of one to 10, where 10 is an all-out sprint," says lead researcher Christopher Perry, PhD, an exercise physiologist at the University of Guelph in Canada. ....

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  • Personal Training in Concord - Individual Fitness - Ginger Chicken with Snow Pea Salad

    Ginger Chicken with Snow Pea Salad

    Ginger Chicken with Snow Pea Salad
    Snap peas are at their best in spring, so take advantage of snap pea season with this Asian dish that is tasty and healthy!
    Ingredients

    Salt

    1 pound snow peas, strings removed

    1 tablespoon plus 2 teaspoons canola oil, divided

    1 tablespoon plus 1 teaspoon low-sodium soy sauce, divided

    1 tablespoon minced fresh ginger

    1 1/2 pounds boneless, skinless chicken breasts

    2 scallions, sliced

    2 teaspoons dark sesame oil
    Directions
    1.
    Bring a medium saucepan of salted water to a boil. Fill a medium mixing bowl with ice and water. Boil snow peas for 2 minutes, drain, and place in ....

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  • Personal Training in Concord - Individual Fitness - April 2016 Client of the Month - Kelly Merchant

    April 2016 Client of the Month - Kelly Merchant

    I am, black coffee only now and no cream and sugar. I am the measure any and all proteins and starch girl. I am the girl who eats pure and raw vegetables and 90 percent of them are all green....I am a gallon a day of water plus. I am not, a sugar filled and empty carbohydrate girl. I am not and do not want to drink or smoke again. I am 100% accountable for committing to changing my life & to the team I get to have beside me, they make me a better me. I am the person that made this choice for myself and I am part of The IF Way! No gimmicks or fad anything!
    ?

    Jim Olson

    thank you!
    ~Kelly Merchant

    ....

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  • Personal Training in Concord - Individual Fitness - Don't let a foot cramp your style

    Don't let a foot cramp your style

    Don’t Let a Foot Cramp Your Style
    You might be sitting at your desk, walking down the street , or—most likely—sound asleep when a foot cramp strikes. Whenever, wherever, there's only one reaction: Make it stop, now! OUCH! What causes a foot cramp?
    Contrary to popular belief, exercise isn't usually the culprit, although a period of a lot of exercise, like running, can cause the muscles in the foot to cramp up, but foot cramps are more likely due to nutritional deficiencies—particularly an imbalance of water and electrolytes in your body. Foot cramps happen when the muscles of the foot contract on their own—an internal misfire that happens when there's an ....

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  • Personal Training in Concord - Individual Fitness - Mirin-Poached Salmon with Spring Salad

    Mirin-Poached Salmon with Spring Salad

    Mirin-Poached Salmon with Spring Salad
    Bottom of Form
    Poaching fish with a little flavorful liquid may be the easiest way to cook fish! This quick poached-fish recipe calls for salmon, but tuna, mahi-mahi or cod work just as well. Look for pea sprouts, also called “pea shoots,” at farmers’ markets and in well-stocked supermarkets. Or use 1 more cup thinly sliced snap peas instead.


    Makes:
    4 servings, 3-4 oz. fish & 3/4 cup salad each
    Total Time:
    30 minutes
    INGREDIENTS

    1/3 cup water

    3 tablespoons mirin (see Tips)

    3 tablespoons reduced-sodium soy sauce

    1 tablespoon white vinegar

    2 tablespoons fresh ginger matchsticks (see ....

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  • He must run with...

    "An athlete cannot run with money in his pockets. He must run with hope in his heart and dreams in his head." ~Emil Zatopek ....

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  • Personal Training in Concord - Individual Fitness - Spring Pasta with Asparagus and Grape Tomatoes

    Spring Pasta with Asparagus and Grape Tomatoes

    Spring Pasta with Asparagus and Grape Tomatoes
    When stuck in a rut with pasta and basic tomato sauce, turn toveggies. Sautéedin a little olive oil with lemon juice, this combination is great as a "sauce" on its own. It's a wonderful way to enjoy the flavors of spring and get some color into your family's diet. Make it a gluten-free option by using gluten-free pasta, or use spaghetti squash or zucchini!
    Nutritional Information Serves 6
    Calories218 Caloriesfromfat0.0 % Fat5.1 g Satfat2 g Monofat1.7 g Polyfat0.3 g Protein9.8 g Carbohydrate35 g Fiber3.3 g Cholesterol6 mg Iron2.3 mg Sodium371 mg Calcium141 mg Ingredients ....

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  • Helping Others...

    "Remember this. Hold on to this. This is the only perfection there is, the perfection of helping others. This is the only thing we can do that has any lasting meaning. This is why we're here." -- Andre Agassi ....

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  • Fitness Tip March 25th, 2016 - Crunch More Eat Less

    IF Fitness Tip of the Week
    Crunch More Eat Less!!!!!
    “Sound is typically labeled as the forgotten food sense,” says Ryan Elder, Ph.D., an assistant professor of marketing at BYU’s Marriott School of Management. “But if people are more focused on the sound the food makes, it could reduce consumption.”
    Researchers call it the "Crunch Effect." (Pudding, presumably, produces different results.)
    “When you mask the sound of consumption, like when you watch TV while eating, you take away one of those senses and it may cause you to eat more than you would normally,” Elder said. “The effects many not seem huge—one less pretzel—but over the course of a week, ....

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  • Leave one rep....


    TIP March 18th, 2016
    “Don’t go to failure; leave one rep in the tank.” Your trainer is telling you to do the unthinkable—not to do as many reps as possible on a given set. Instead, he/she wants you to stop one rep short of the number you could get if you gave it your all. By not pushing yourself to absolute failure every time you lift, your muscles can recover better for your next set (and workout, for that matter), and studies have shown that you stimulate muscle just as effectively this way as when you go all-out. ....

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  • Personal Training in Concord - Individual Fitness - Slow Cooker Lemon Garlic Chicken

    Slow Cooker Lemon Garlic Chicken

    Slow Cooker Lemon Garlic Chicken
    Seasoned, browned chicken breasts slow cooked with lemon juice, garlic, and chicken bouillon. A wonderful set and forget recipe that is easy and pleases just about everyone. Great served with rice, veggies or pasta, or even alone. Ingredients
    1 teaspoon dried oregano
    1/2 teaspoon salt
    1/4 teaspoon ground black pepper
    2 pounds skinless, boneless chicken breast halves
    2 tablespoons butter (or substitute olive oil)
    1/4 cup water
    3 tablespoons fresh lemon juice
    2 cloves garlic, minced
    1 teaspoon chicken bouillon granules
    1 teaspoon chopped fresh parsley
    Add all ingredients to list
    In a bowl, mix ....

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  • Personal Training in Concord - Individual Fitness - Wake Up Smoothie

    Wake Up Smoothie

    Wake Up Smoothie
    1 Banana
    1/2 Cup Strawberries
    1 Cup Orange Juice
    1 Handful of ice
    2 Scoops vanilla protein (Blended) **Makes 2 Servings** ....

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  • Personal Training in Concord - Individual Fitness - Follow your heart...

    Follow your heart...

    "Have the courage to follow your heart and intuition. They somehow know what you truly want to become." ~Steve Jobs ....

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  • Personal Training in Concord - Individual Fitness - Poached Cod & Asparagus

    Poached Cod & Asparagus

    Poached Cod & Asparagus
    Bottom of Form INGREDIENTS
    Makes:
    4 servings
    1 lemon, divided
    1 cup dry white wine
    2 teaspoons cornstarch
    1 tablespoon thinly sliced shallot
    1 bay leaf
    5 whole black peppercorns
    1 1/4 pounds cod (see Tip), cut into 4 equal portions
    1/2 teaspoon salt, divided
    1/4 teaspoon ground white or black pepper
    4 sprigs fresh tarragon
    1 1/2 bunches asparagus (about 1 1/2 pounds), trimmed
    1/2 cup water
    2 tablespoons butter (Optional) PREPARATION

    Juice half the lemon into a small saucepan; reserve the other half. Whisk in wine and cornstarch until combined. Add shallot, bay leaf and peppercorns. Bring to a boil. ....

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  • Personal Training in Concord - Individual Fitness - March Asparagus Madness - Tis' The Season!

    March Asparagus Madness - Tis' The Season!

    March Asparagus Madness!! Tis’ The Season.
    Bottom of Form Asparagus spears are the young shoots of what would grow to be a giant fern-like plant if we didn't eat them. They take a lot of time (3 to 4 years to produce from the day the seed is planted) and space (several square feet per plant) to grow; thus their exalted status as a luxury vegetable. Kinds of Asparagus:
    Most asparagus in the U.S. is green, with some tender and sweet purple varieties popping up every now and again. Asparagus Season:
    Asparagus is harvested from March through June.
    Note:
    that thickness in no way indicates tenderness, which is related to how the plant is grown and how ....

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  • Personal Training in Concord - Individual Fitness - IFD March 11th - Almond Blast

    IFD March 11th - Almond Blast


    2 scoops vanilla protein
    16 oz. milk
    1/2 cup dry oatmeal
    1/2 cup of raisins
    12 shredded almonds
    1 tbsp. peanut butter (Blended) * Makes 2 servings ....

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  • The Real Voyage...

    "The real voyage of discovery consists not in making new landscapes but in having new eyes." ~Marcel Proust ....

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  • IF Careers

    If You Have Enthusiasm, A Positive Attitude, A?Few Basic Fitness Skills, And Want to be a Teammate on a growing team then we have a Fun, Fulfilling and Rewarding Position Just For You!
    Fair Warning
    Our hiring process is not quick and easy! We are going to ask you to jump through a few hoops to prove you have the character as well as demonstrate that you align with our mission and vision. You will have at least 2-3 interviews. We take our time to make sure you are someone we want to invest our resources into. You must have what it takes to be a part of Team IF…we do not want just anybody! We want a team member willing to grow with IF for years to come!
    Our Mission
    Our names are ....

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  • Personal Training in Concord - Individual Fitness - Exercise your brain

    Exercise your brain

    Meditation Balances the Body's Systems
    The mind, heart, and body can improve with regular meditation.

    Treat your brain like a muscle, it needs exercise and TLC too!
    Meditation is associated with improvement in a variety of psychological areas, including stress, anxiety, addiction, depression, eating disorders and cognitive function, among others. There's also research to suggest that meditation can reduce blood pressure, pain response, stress hormone levels and even cellular health. Any condition that's caused or worsened by stress can be alleviated through meditation. The relaxation response from meditation helps decrease metabolism, lowers blood pressure, ....

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  • Personal Training in Concord - Individual Fitness - Lemon & Dill Chicken

    Lemon & Dill Chicken

    Lemon & Dill Chicken
    Bottom of Form Fresh lemon and dill create a quick Greek-inspired pan sauce for simple sauteed chicken breasts . Serve with a side of roasted asparagus or the veggie of your choice and also a side of whole wheat couscous, for a wonderful, healthy light dinner. INGREDIENTS

    4 boneless, skinless chicken breasts, (1-1 1/4 pounds)
    Salt & freshly ground pepper, to taste
    3 teaspoons extra-virgin olive oil, or canola oil, divided
    1/4 cup finely chopped onion
    3 cloves garlic, minced
    1 cup reduced-sodium chicken broth
    2 teaspoons flour
    2 tablespoons chopped fresh dill, divided
    1 tablespoon lemon juice ....

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  • Personal Training in Concord - Individual Fitness - IFD March 3rd - Strawberry Nut Shake

    IFD March 3rd - Strawberry Nut Shake


    2 scoops of vanilla or strawberry protein
    1/2 cup whole strawberries
    1 cup of fat-free strawberry yogurt
    6 shredded macadamia nuts (Blended) * Makes 2 servings ....

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  • True Security...

    "Only in growth, reform and change, paradoxically enough, is true security to be found." ~Anne Morrow Lindberg ....

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  • Personal Training in Concord - Individual Fitness - March Client Of The Month - Melissa Emery

    March Client Of The Month - Melissa Emery

    About 2 years ago I stepped into Individual Fitness looking to improve not only my health but to relieve stress from my everyday life and job. As a business owner I didn’t have much opportunity to get out and work out and it required a lot of sitting at a desk. I was overweight and had a hard time keeping up with my busy work schedule and running after my son. It was time for a complete LIFESTYLE change! I came in with the expectations that maybe I would lose a little weight and that maybe I would at least be a little healthier. With the help and determination of John and the Individual Fitness Team I lost weight and inches all over through some injuries. Healthy eating and ....

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  • Personal Training in Concord - Individual Fitness - Spring clean your pantry...

    Spring clean your pantry...

    Spring is in the air!!
    Clean Out Your Pantry
    Still have that tin of popcorn from the holidays or a box of chocolates from Valentine's Day? Get rid of them. And while you're at it, throw away other foods low in nutritional value, like chips, pretzels, sugary cereals, white bread and, yes, even those 100 calorie snack packs. With the new season is a new reason to start FRESH!!
    ....

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  • Personal Training in Concord - Individual Fitness - Go Green - Healthy Pizza Night!!

    Go Green - Healthy Pizza Night!!

    Go Green! Friday night healthy pizza night!!

    1 pound prepared pizza dough, preferably whole-wheat

    2 cups chopped broccoli florets

    1/4 cup water

    5 ounces arugula, any tough stems removed, chopped (about 6 cups)

    Pinch of salt

    Freshly ground pepper to taste

    1/2 cup prepared pesto

    1 cup shredded part-skim mozzarella cheese

    PREPARATION

    Position oven rack in the lowest position; preheat to 450°F. Coat a large baking sheet with cooking spray.

    Roll out dough on a lightly floured surface to about the size of the baking sheet. Transfer to the baking sheet. Bake until puffed and lightly crisped on the bottom, 8 to 10 minutes.

    Meanwhile, cook ....

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  • Personal Training in Concord - Individual Fitness - 7 Benefits of Coconut Water

    7 Benefits of Coconut Water

    1. Aids in Weight-loss Efforts.
    The fat content in coconut water is extremely low, so generous quantities can be consumed without the fear of immediately packing on the pounds. It also suppresses the appetite and makes you feel full because of its rich nature. 2. Picture-Perfect Skin.
    For those with acne or other blemishes on the surface of the skin, topical application of coconut water can go a great distance as it has the ability to clear up and subsequently tone the skin. It also moisturizes the skin from within if ingested orally and eliminates large amounts of oil. This explains why products such as facial creams, shampoos, conditioners and lotions that contain ....

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  • Personal Training in Concord - Individual Fitness - Orange Shrimp Cauliflower Stir Fry

    Orange Shrimp Cauliflower Stir Fry

    Ingredients

    6 oz or 6-8 medium shrimp
    1 cup cauliflower - frozen or fresh steamed
    1 small orange cut into pieces
    1 Tbsp. lite mayo
    1 tsp. hot sauce Mix mayo & hot sauce together, coat shrimp Grill shrimp in fry pan briefly on medium high heat No more than 5 minutes Remove from heat and let sit Mash or crumble cauliflower to small pieces and grill in same fry pan add orange pieces warm for 5 minutes Serve shrimp on bed of cauliflower **Serves 1 **305 calories ....

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  • Our children...

    "There are only two lasting bequests we can give our children...one is roots, the other wings." ~Stephen Covey ....

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  • Personal Training in Concord - Individual Fitness - Love is in the Slow Cooker....

    Love is in the Slow Cooker....

    Nothing says love like a nice delicious chicken dinner with healthy trimmings on this BRISK Valentine’s Day weekend!!
    Lemon-Rosemary Chicken (Slow cooker-whole chicken)
    The delicate flavors of lemon and rosemary bring out the best in this easy chicken recipe from This Gal Cooks. The dish is zesty and refreshing, with the meat reaching spectacular levels of tender juiciness after a few hours in the crockpot. This recipe requires just 10 minutes of prep time, then 6 hours in your slow cooker, resulting in 6 servings of lean, home-cooked goodness. To round out the meal, try serving your Lemon-Rosemary Chicken with mashed potatoes and roasted asparagus.
    Ingredients ....

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  • Personal Training in Concord - Individual Fitness - IFD February 5th, 2016 - Bananas Foster Protein Shake

    IFD February 5th, 2016 - Bananas Foster Protein Shake

    Bananas Foster Protein Shake

    1 ripe banana, sliced and frozen

    2 scoops vanilla protein powder

    1/2 cup unsweetened vanilla almond milk (or other milk of your choice)

    1/4 cup crushed ice

    1/4 cup plain or vanilla Greek yogurt

    1/4 tsp. rum extract

    1/2 tsp. cinnamon

    1/4 tsp nutmeg
    (Blended)
    ....

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  • Personal Training in Concord - Individual Fitness - Guilt Free Healthy Super Bowl Snacks!!

    Guilt Free Healthy Super Bowl Snacks!!

    Here are 5 super easy and guilt free healthy Super Bowl snack recipes, including a cute yummy chocolate covered football strawberry! There are plenty of ways to stay on course with your nutrition AND enjoy the big game without the guilt!! Low-Carb Pesto & Turkey Cucumber Roll-Ups
    Easy to make low-carb cucumber rolls with turkey, cheese, pesto, spinach and veggies! Can easily be made vegetarian. Fun for kids to put in their own fillings! INGREDIENTS 3 medium cucumbers (each will yield about 6 slices) ¼ cup store-bought basil pesto 6 slices GO Veggie Lactose & Soy Free Mozzarella Slices, cut into ½ inch strips 6 oz deli smoked turkey breast, shredded 1 bell pepper, ....

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  • Personal Training in Concord - Individual Fitness - Client of the Month February 2016-Betty Hoadley

    Client of the Month February 2016-Betty Hoadley

    Two years ago I had two serious falls. My first fall involved tumbling about 6 feet off of a retaining wall onto a paved driveway. Although I had no broken bones I did injure my knee, ankle, shoulder and neck. About a month later, after a storm, I was in my back yard, pulling down a tree branch that had broken. The branch was much larger than I expected and it fell on top of me. I injured my shoulder and neck again. I went through months of physical therapy and I even visited a chiropractor. I did improve some but nothing really seemed to work. I was gaining weight and had issues dressing myself. I couldn’t easily turn side to side in the car to look for oncoming cars. One day about 3 ....

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  • Personal Training in Concord - Individual Fitness - Win or Lose...

    Win or Lose...

    "You find that you have peace of mind and can enjoy yourself, get more sleep, and rest when you know that it was a 100% effort you gave, win or lose" ~Gordie Howe ....

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  • Personal Training in Concord - Individual Fitness - Winter Fitness Tips

    Winter Fitness Tips

    Ways to Stay Fit in Winter
    Bundle yourself and your kids up in layers. Be sure everyone's heads and hands are covered. And, take some extra time warming up before you exercisein the cold. Then, try these fun activities to keep you and your family in motion through the winter months. Walk.
    Walking is easy and requires little more than a good pair of shoes. You can burn calories, increase blood flow, and give your heart and lungs a boost just by putting one foot in front of the other. Walking is also a great stress reducer. Hike.
    Hiking affords many of the same benefits as walking, and gives you the chance to explore new vistas. Run.
    Vigorous ....

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  • Personal Training in Concord - Individual Fitness - Chicken with Goat Cheese Vingarette

    Chicken with Goat Cheese Vingarette

    Chicken with Goat Cheese Vinaigrette
    INGREDIENTS

    1
    cup orzo 2. 1/3
    cup plus 1 tablespoon olive oil 3. 1/4
    cup chopped fresh flat-leaf parsley 4. 1/4
    teaspoon crushed red pepper 2
    ounces goat cheese, crumbled (1/2 cup) 6. 4
    6-ounce boneless, skinless chicken breasts, split horizontally kosher salt and black pepper
    DIRECTIONS

    Cook the orzo according to the package directions. 2. Meanwhile, in a small bowl, combine ? cup of the olive oil, the parsley, and crushed red pepper; fold in the goat cheese. 3. Season the chicken with ½ teaspoon salt and ¼ teaspoon pepper. In a ....

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  • One Direction...

    "The great thing in this world is not so much where you stand, as in what direction you are moving." ~Oliver Wendell Homes ....

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  • Personal Training in Concord - Individual Fitness - IFD January 22nd, 2016 - Post Workout Smoothie

    IFD January 22nd, 2016 - Post Workout Smoothie

    Ingredients
    1 scoop (1 oz/28 g) whey protein powder
    3 tbsp (45 mL) natural peanut butter
    1 small banana
    2 tbsp (25 mL) chia seeds
    2 cups (500 mL) skim or almond milk
    1/4sp (1 mL) vanilla extract ....

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  • Personal Training in Concord - Individual Fitness - Slow Cooker Chicken & Vegetable Soup

    Slow Cooker Chicken & Vegetable Soup

    Slow Cooker Chicken & Vegetable Soup
    *3 bone-in, skin-on chicken breasts, skinned and excess fat trimmed (about 1 1/2 pounds)
    *4 cups low-sodium chicken broth
    *3 medium carrots, sliced into 1/4-inch-thick rounds
    *3 medium parsnips, sliced into 1/4-inch-thick half-moons
    *2 stalks celery, peeled and finely sliced
    *1 medium onion, chopped
    *1 2 -inch piece Parmesan rind
    *1 teaspoon yellow curry powder
    Kosher salt and freshly ground black pepper
    *1 cup frozen peas
    *1/2 cup loosely packed fresh dill fronds, chopped (about 1 small bunch)
    *Grated Parmesan and lemon, for serving

    Directions:
    Combine the chicken breasts, chicken broth, ....

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  • Personal Training in Concord - Individual Fitness - Kale and White Bean Soup with Golden Beets and Spicy Sausage

    Kale and White Bean Soup with Golden Beets and Spicy Sausage

    Such a delicious soup for such a chilly time of year! Yum Yum!! Kale and White Bean Soup with Golden Beets and Spicy Sausage
    serve 6-8 Ingredients:
    1/2 lb spicy chicken sausage, casing removed and thickly sliced 2 medium sized golden beets, peeled and diced 2 large carrots, diced 1 stalk celery, diced 1 leek, thinly sliced 1 Tbsp olive oil 2 quarts low-sodium chicken broth 2 15-oz cans white beans, drained and rinsed 1 large bunch green kale, chopped 1 tsp salt 1/4 tsp red pepper flakes 1/4 tsp pepper Directions:
    Heat the olive oil over medium high heat and add the thinly sliced leeks. Saute for five minutes then add sausage. ....

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  • Personal Training in Concord - Individual Fitness - Yogurt- "Live and Active Cultures"

    Yogurt- "Live and Active Cultures"

    A Few fun facts about our friend yogurt! Yogurt:
    Various cultures claim yogurt as their own creation, but the 2,000-year-old food's health benefits are not disputed: Fermentation spawns hundreds of millions of probiotic organisms that serve as reinforcements to the battalions of beneficial bacteria in your body. That helps boost your immune systemand helps provide protection against cancer. Not all yogurts are probiotic, though, so make sure the label says "live and active cultures." Aim for 1 cup of the calcium and protein-rich goop a day. And choose wisely: SUBSTITUTES: Kefir, soy yogurt Yogurt Ideas: Yogurt topped with blueberries, walnuts, flaxseed, and honey is ....

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  • Personal Training in Concord - Individual Fitness - IFD January 15th, 2016 - Sweet Spinach Smoothie

    IFD January 15th, 2016 - Sweet Spinach Smoothie

    Sweet Spinach Smoothie
    Ingredients
    * 2 cups spinach leaves, packed * 1 ripe pear, peeled, cored, and chopped * 15 green or red grapes * 6 Ounces fat-free plain Greek yogurt * 2 tablespoons chopped avocado * 1 or 2 tablespoons fresh lime juice ....

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  • Personal Training in Concord - Individual Fitness -  January 2016 Client of the Month- Bob Warde

    January 2016 Client of the Month- Bob Warde

    My early exposure to IF was through two conversations with John, at neighboring establishments. He encouraged me to check out IF. After a year of unexpected displacement in Pennsylvania, my wife supported my decision to walk through the doors of IF. For me, younger days of rigorous athletics as a participant were followed by forty years of coaching as a spectator. My weight was increasing; my mobility was decreasing. Two years into retirement, I had hopes of improving my physical health and avoiding a heart attack. Yet, my body was still in crisis. So last July, I marched into IF and met Jim, a great salesman, by the way. I planned to consider IF after a three ....

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  • Holiday Season Weekend Tips


    Start with a workout:
    You’ve definitely earned some much-needed rest this weekend, but that doesn’t mean you have to go from couch to bed and back again. Start your weekend off right with one of these loner intense, workouts, and you’ll be happy that you moved your body and burned calories.
    Drink smart:
    Yes, sugary and alcoholic drinks are empty calories. You don’t have to abstain from the fun drinks this weekend — instead, be smart about your habits. Alternate cocktails and water or stick to carbonated water that’s been flavored with a few fresh ingredients like lemon cucumber mint or ginger.
    Keep moving:
    Even if you don’t have time for a full, sweat-inducing workout, make sure that ....

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  • December 2015 - Becky Colby

    Exercise has been like a roller coaster ride for most of my life. I would have times when I’d be dedicated and committed to it, then life, work and family would require my focus and it seemed like I always had to “start over”. It’s not enjoyable to go through the beginning phases of any exercise routine when you’re out of shape, and I often would overdo it and then dread it. Weight loss had become unreachable to me. The things that worked before just didn’t work any longer. I tried weight watchers, green smoothies, and even the Medifast plan, with nothing to show for it but a few pounds lost. At almost 62 years old, I was telling myself that this was the way it would be for the rest of my ....

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  • Power to Change!

    “In the power to change yourself is the power to change the world around you.” ~Anwar Sadat ....

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  • Sicilian Olive Chicken

    Sicilian Olive Chicken This saucy one-skillet chicken dish is full of tomatoes, spinach, olives and capers. Try Kalamata olives in place of the green Sicilians or a combination of both. Serve over whole-wheat egg noodles with a mixed green salad on the side. Makes:
    4 servings Active Time:
    20 minutes Total Time:
    20 minutes
    INGREDIENTS

    1 14-ounce can petite diced tomatoes with garlic and olive oil or other Italian-style seasoning
    1 1/2 cups frozen chopped spinach, thawed
    1/3 cup halved Sicilian or other green olives
    1 tablespoon capers, rinsed
    1/4 teaspoon crushed red pepper, or to taste
    4 4-ounce chicken cutlets (see Tip)
    1/4 teaspoon freshly ground pepper
    1 ....

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  • Your Own Resolution

    “Always bear in mind that your own resolution to succeed is more important than any other thing.” ~Abraham Lincoln ....

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  • Keep Healthy Snacks On You

    Keep snacks where in convenient places.
    December is definitely a month where people run around, from work, shopping, holiday parties, Yankee Swaps, family, etc. It’s easy to go for long periods without eating. Try keeping a protein bar or healthy snack on you. This way you won’t feel ravenous by the time you do get the chance to eat. Think about how many calories you’re drinking.
    Those yummy, holiday coffee drinks that we all love can be packed with over 500 calories! If you have two of those in one day, you’ve pretty much consumed at least half your calories for the day. Alcoholic beverages can also sneak up on you. Pay attention to how many you drink and what is in each of them. ....

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  • Chicken, Kale, Sprout Stir Fry


    Ingredients

    100g soba noodles
    100g shredded curly kale
    2 tsp sesame oil
    2 lean chicken breasts, skin removed and sliced into thin strips
    25g piece fresh ginger, peeled and sliced into matchsticks
    1 red pepper, deseeded and thinly sliced
    handful Brussels sprout, cut into quarters
    1 tbsp low-sodium soy sauce
    2 tbsp rice wine or white wine vinegar
    zest and juice 1 lime
    Cooking Directions

    Cook the noodles following pack instructions, then drain and set aside. meanwhile, heat a large wok or frying pan and add the kale along with a good splash of water and cook for 1-2 mins until wilted, with a little bite remaining, then cool under running water to keep the color.
    Add half the oil ....

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  • 3 Healthy Thanksgiving Tips!


    Portion Control

    Thanksgiving tables are bountiful and beautiful displays of traditional family favorites. Before you fill your plate, survey the buffet table and decide what you’re going to choose. Then select reasonable-sized portions of foods you cannot live without. Choose small portions of holiday favorites that only come around for Thanksgiving.
    Skip the Seconds.Try to resist the temptation to go back for second helpings take home leftovers instead for the rest of the week. While each of us has our own favorites, keep in mind that some holiday foods are better choices than others. White turkey meat, plain vegetables, roasted sweet potatoes, mashed potatoes, defatted gravy, and ....

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  • 4 Delicious Healthy Thanksgiving Side Dishes

    Spaghetti Squash Mac and Cheese
    INGREDIENTS
    1 large spaghetti squash Canola oil spray 2 cups broccoli florets, steamed 1 tablespoon ghee 1 tablespoon whole wheat flour 1 cup low-fat milk 1 cup reduced-fat cheddar cheese, shredded 1/2 cup grated Parmesan, plus 1 teaspoon grated Parmesan as optional garnish Salt and pepper, to taste 1 teaspoon red pepper flakes, optional garnish DIRECTIONS

    Preheat oven to 400ºF. Cut the spaghetti squash in half. Scoop out and discard the seeds. Spray the center of both halves of the squash with cooking spray, and place the cut side up on a cookie sheet. Roast until tender when pierced with a knife, about 50 minutes.
    Remove the squash from the oven, ....

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  • A Fresh Start

    “You may always have a fresh start at any moment you choose, for this thing that we call “failure” is not the falling down, but the staying down.” ~Mary Pickford ....

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  • Trot Off the Tryptophan!


    Find a turkey trot.
    If up for the challenge, run a race Thanksgiving morning! Find a Turkey Trot in your town (they range from a totally doable one-mile to 10K), sign up, and add crossing the finish line to your holiday to-do list. Here is a list of some of the Trots in surrounding towns!! Concord’s Galloping Gobbler:
    This 4-mile race starts at 9 a.m. at Bishop Brady High School at 25 Columbus Ave. Seacoast Rotary’s Annual 5K Turkey Trot:
    Held each year on Thanksgiving morning at 8:30 a.m. sharp, starting at Pierce Island in Portsmouth and ending at Strawbery Banke.. Windham Turkey Trot:
    The run starts at 9 a.m. outside of 70 Blossom Road. You can “trot” either the 3- or 5-mile ....

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  • Be Fearless

    “Let me not pray to be sheltered from dangers but to be fearless in facing them. Let me not beg for the stilling of my pain but for the heart to conquer it.” ~Rabindranath Tagore ....

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  • IFD November 19th, 2015 - Pumpkin Pie Shake


    1 can 100% pure pumpkin (chilled)
    1 can 12 fl. oz. evaporated fat free milk (chilled)
    1 cup (6 oz.) vanilla light and nonfat yogurt
    1/4 cup granulated sugar (sugar substitute)
    1/4 tsp. pumpkin pie spice
    light whipped cream topping (optional)
    2 scoops of whey protein powder
    (blended) Makes 2 servings ....

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  • Stuffed Chard With Fresh Marinara

    Stuffed Chard with Fresh Marinara Reminiscent of the stuffed cabbage, the mild flavor of chard makes these beef-stuffed rolls perfect for the whole family. Make It a Meal: A side of whole-wheat spaghetti to soak up the sauce. Makes:
    4 servings, 2 rolls each Active Time:
    35 minutes Total Time:
    40 minutes
    INGREDIENTS

    1 pound 90%-lean ground beef
    1/2 cup plain dry breadcrumbs
    2 medium shallots, minced, divided
    1 1/2 teaspoons Italian seasoning, divided
    1 teaspoon garlic powder
    1/2 teaspoon freshly ground pepper, divided
    8 large Swiss chard leaves, stems removed (see Tip)
    1 14-ounce can reduced-sodium chicken broth
    1 tablespoon extra-virgin olive oil
    1/4 teaspoon ....

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  • Walk The Plank!

    Planks are amazing for your core, but they work everything else too… when they’re done properly. Read below for tips on how you can make yours more effective. Plank tips: Make sure your elbows/hands line up with your shoulders. 1. WIDEN YOUR BASE. The wider your base, the easier it is to balance: take feet wide apart, instead of having them together. Hands should also be shoulder width apart or wider: whereever’s comfortable. SPREAD your fingers: a wider base through the hands and weight in the palm will help too. 2. SQUEEZE EVERYTHING. Flex your quads, tighten your core and squeeze your butt. Keeping everything stiff and tightened, will work your whole body AND help you stabilize. 3. ....

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  • Beef and Butternut Chili

    Ingredients:
    1 tablespoon canola oil, divided 1 1/2 pounds boneless chuck roast, trimmed and cut into 1/2-inch cubes 3/4 teaspoon salt 1 1/2 cups chopped onion 1/2 cup chopped green bell pepper 2 tablespoons tomato paste 1 tablespoon minced fresh garlic 2 teaspoons diced jalapeño pepper 2/3 cup dry red wine or (beef broth) 1 1/2 teaspoons ground ancho chile pepper 1 teaspoon dried oregano 1/2 teaspoon ground red pepper 1/4 teaspoon ground cumin 1/4 teaspoon ground coriander 1/8 teaspoon ground cinnamon 1 (28-ounce) can whole tomatoes, undrained and chopped 1 (15-ounce) can no-salt-added kidney beans, rinsed ....

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  • Improve

    “You can’t improve what you can’t measure.” ~Gary William Hood ....

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  • Sweet Potato Hash With Eggs

    Sweet Potato Hash with Eggs Sweet Potato Hash with Eggs PREP TIME 5 mins COOK TIME 15 mins TOTAL TIME 20 mins INGREDIENTS
    2 cups cubed sweet potatoes
    1 medium onion, chopped
    ½ green bell pepper, chopped
    ½ red bell pepper, chopped
    ½ yellow bell pepper, chopped
    1 cup chopped spicy smoked sausage
    4 eggs
    ½ tsp cumin
    2 tbsp olive oil
    salt and pepper to taste
    parsley for garnish

    INSTRUCTIONS
    In an oven proof skillet heat the 2 tbsp of olive oil. Add the onions and the cubed sweet potatoes and cook for about 7 minutes. At this point add the bell pepper, sausage, salt, pepper and cumin. Cook for an additional 7 minutes, stirring occasionally.
    Crack the ....

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  • Rise and Shine!


    Why Early Morning Workouts Are Great
    Exercising in the morning provides a wide range of benefits that offer physical and mental gratification: Strength training exercise can boost metabolism for up to 48 hours so doing your workout in the AM is a great way to jump start your metabolism. This elevated metabolism will ensure you are burning calories throughout the day. Exercise also promotes endorphin’s in the brain, which can elevate your mood and start your day off on a positive note. More so, your sense of accomplishment from knowing you have your workout done before you even start your workday will elevate your mood and keep you from stressing over it later if something unexpected ....

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  • Success Is No Accident

    “Success is no accident. It is hard work, perseverance, learning, studying, sacrifice, and most of all, love of what you are doing.” ~Pele ....

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  • Healthy Honey Banana


    1 cup of pure water
    2 scoops of vanilla whey protein
    1 banana
    1 tbsp. flaxseed oil
    2 tbsp. honey
    (blended)
    Makes 2 servings ....

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  • November 2015 - Donna Oetama

    My journey towards achieving a healthy lifestyle has been a rocky one. I had an unhealthy relationship with food; I was living to eat – enjoying sweets and breads too frequently. Exercise was unthinkable to me. I was focused on going to school, studying for exams, and I didn’t have time – or make time – for exercise. After living this lifestyle for many years, it was the status quo, and I honestly thought I was enjoying life to the fullest. I finished my schooling, received a graduate degree, and post-graduate residency training and — at the end of all those endless hours of exams, projects, and presentations — I was a bona fide healthcare professional. And I was fat. Obesity is ....

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  • Rake What Yo' Mama Gave You!

    There’s a lot to love about fall: crisp air, apple cider, football games, and even those leaves piling up on your front lawn. That’s because raking leaves gives you a perfect opportunity to get outside, get some fresh air, and get in a workout — all at the same time, not to mention that your yard will look great when you’re done. Raking leaves is considered moderate physical activity, similar to a brisk walk. It helps build upper-body strength, as well as core strength, or strength in your back and stomach. As you’re raking, your core (or trunk) is working to stabilize your body while your arms are moving. A 135-pound person could burn about 240 calories raking leaves for an hour. ....

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  • Lend Encouragement

    “The pessimist borrows trouble, the optimist lends encouragement.” ~William Arthur Ward ....

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  • Nada Colada Protein Shake


    2 scoops vanilla whey protein powder
    1/2 cup pineapple-orange juice
    1/4 tsp. rum extract
    1/4 tsp. coconut extract (or 2 tbsp. shredded coconut)
    2 tsp. stevia
    4 oz. water (or low fat milk)
    3-6 ice cubes
    Blended Makes 2 servings ....

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  • Ponzu Grilled Salmon with Couscous


    Ingredients

    Couscous:
    1 teaspoon extravirgin olive oil
    2 tablespoons thinly sliced peeled shallots (about 1 large)
    8 ounces small golden beets, thinly sliced, peeled, and quartered (about 1 1/2 cups)
    1 cup uncooked Israeli couscous
    2 cups water
    1/4 teaspoon salt
    1 cup raw spinach leaves, trimmed
    Sauce:
    1/2 cup fresh orange juice
    2 tablespoons brown sugar
    3 tablespoons low-sodium soy sauce
    2 tablespoons sake (rice wine)
    1 tablespoon fresh lime juice
    1/2 teaspoon cornstarch
    1/8 teaspoon crushed red pepper
    Remaining ingredients:
    4 (6-ounce) salmon fillets with skin (about 1 inch thick)
    Cooking spray
    Lime wedges (optional) Preparation Preheat grill. To prepare couscous, heat the olive ....

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  • Don't Skip Meals!

    You can’t cut corners and skip meals to get long lasting results!! One fact about skipping meals is that it can increase your stress levels. When you skip meals, the body releases adrenaline and other hormones to help give you the energy you need to keep moving. The problem is, over time, this additional stress on the body can lead to more serious health issues like heart disease, high blood pressure, diabetes, depression, and anxiety. ....

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  • Fall Vegetable Curry


    Ingredients

    1 1/2 teaspoons olive oil 1 cup diced peeled sweet potato 1 cup small cauliflower florets 1/4 cup thinly sliced yellow onion 2 teaspoons Madras curry powder 1/2 cup organic vegetable broth 1/4 teaspoon salt 1 (15-ounce) can chickpeas (garbanzo beans), rinsed and drained 1 (14.5-ounce) can no-salt-added diced tomatoes, undrained 2 tablespoons chopped fresh cilantro 1/2 cup plain 2% reduced-fat Greek yogurt Preparation
    1. Heat olive oil in a large nonstick skillet over medium-high heat. Add sweet potato to pan; sauté 3 minutes. Decrease heat to medium. Add cauliflower, onion, and curry powder; cook 1 ....

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  • Ourselves

    “It is not the mountain we conquer, but ourselves.” ~Sir Edmund Hilary ....

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  • Green Slime Smoothie


    1 large ripe banana
    2 peeled kiwi
    1 cup crushed ice
    1/4 apple cider or juice
    2 tsp. liquid chlorophyll
    2 scoops whey protein
    Blended
    Makes 2 Servings ....

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  • Reese's Pieces Shake


    2 cups milk
    2 tbsp. peanut butter
    2.5 scoops chocolate whey protein
    2 tbsp. honey
    .5 tsp. hazelnut extract
    (Blended)
    Makes 2 Servings ....

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  • Roast Chicken & Sweet Potatoes

    Roast Chicken & Sweet Potatoes Caramelized sweet potatoes and red onion are the bed for chicken thighs that cook up fast in a very hot oven—perfect for a quick healthy chicken dinner. Serve with a fall salad of mixed greens, sliced apples and blue cheese. Makes:
    4 servings Active Time:
    15 minutes Total Time:
    45 minutes
    INGREDIENTS

    2 tablespoons whole-grain or Dijon mustard
    2 tablespoons chopped fresh thyme or 2 teaspoons dried
    2 tablespoons extra-virgin olive oil, divided
    1/2 teaspoon salt, divided
    1/2 teaspoon freshly ground pepper, divided
    1 1/2-2 pounds bone-in chicken thighs, skin removed
    2 medium sweet potatoes, peeled and cut into 1-inch pieces
    1 large red ....

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  • 15 Superfoods for Fall!

    15 Best Superfoods for Fall Superfoods lead to super moods!! Take advantage of all the amazing Superfoods this Fall. Here are 15 Fall Superfood ideas: Apples, Brussel Sprouts, Parsnips, Pears, Rutabaga, Cauliflower, squash, pumpkin, sweet potatoes, turnips, pomegranate, dates, kiwi, Grapefruit, tangerines. Enjoy being SUPER!!
    T
    ....

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  • Nicole W. Grabs Some Green! $$$

    Nicole W. referred a new client and got herself a crispy $100 bill! IF loves giving back. Refer a new client to IF and you could be the next person to take home a Benjamin! ....

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  • Chuck Douglass Grabs Some Green! $$$

    Chuck Douglas capitalized on referring a new client and got himself a crispy $100 bill! IF loves giving back. Refer a new client to IF like Chuck did and take home a Benjamin! ....

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  • Plum Ice Shake


    2 scoops of vanilla whey protein
    2 ripe plums (pitted)
    juice of 1 lemon
    16 ounces of water
    1/2 cup of ice cubes
    (Blended) **Makes 2 Servings ....

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  • Your Mind is Sacred

    “Your own mind is a sacred enclosure into which nothing harmful can enter except by your own permission.” ~Ralph Waldo Emerson ....

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  • Lift Tips


    Here’s 2 lifting tips to keep in mind while working with weights:

    BE KIND TO YOUR KNEES
    Knees are a commonly injured area among lifters and athletes of various stripes, so it’s crucial to approach lower-body training with great care. Don’t lock out, and be sure to keep your knees aligned with your toes with each bend you take. If you catch your knees moving past your toes, your form might be in trouble from either fatigue or the weight being too heavy. Either way, you need to stop and compose yourself before an injury happens. Don’t let your knees collapse during squats or track too far forward during lunges.
    KEEP YOUR CORE CONTRACTED
    To protect your spine and move the most weight ....

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  • Pork Chop Saute with Cranberries

    Pair this delicious pork chop with your favorite veggie on the side!! Green beans are a great idea!!
    INGREDIENTS
    1/4 teaspoon dried thyme leaves
    1/4 teaspoon salt, divided
    1/4 teaspoon freshly ground pepper, divided
    4 boneless pork loin chops, (1-1 1/4 pounds), trimmed of fat
    2/3 cup cranberry juice cocktail, or orange juice
    2 1/2-3 tablespoons clover or other mild honey
    2 teaspoons canola oil
    1/4 cup chopped onion
    1 cup cranberries, fresh or frozen, thawed, coarsely chopped (see Tip)
    PREPARATION

    Mix thyme and 1/8 teaspoon each salt and pepper in a small bowl. Sprinkle both sides of pork chops with the thyme mixture.
    Stir cranberry juice and 2 1/2 tablespoons honey in a 1-cup ....

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  • Coffee is Our Friend!


    Coffee (Drink it Black!)
    Some people can’t live without their coffee. Luckily for them, coffee reduces the risk of cardiovascular and other inflammatory diseases. Coffee drinkers also have a lower risk for type II diabetes, liver disease, and promotes a healthy heart. If that wasn’t enough, coffee can also aid in fat loss. Caffeine, chlorogenic acid, and quinides are just a few of the chemical compounds in coffee that promote weight loss through thermogenesis, increased fat oxidation, and the reduction of insulin levels. The consumption of coffee goes back centuries. In 17th century England the popularity of the drink gave rise to a number of coffee houses which were dubbed ‘penny ....

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  • More Than A King

    “He who reigns within himself and rules his passions, desires and fears, is more than a king.” ~John Milton ....

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  • Apple Pie Shake


    12 oz. water
    10 ice cubes
    1 fresh apple sliced and cored
    2 scoops vanilla whey protein
    1/4 cup uncooked oatmeal
    2 tbsp. ground flax meal
    1 tsp. cinnamon
    (blended) **Makes 2 Servings ....

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  • Slow Cooker Pulled Pork with Apples and Onions


    Slow Cooker Pulled Pork with Apples and Onions
    This incredibly easy healthy weeknight slow cooker recipe combines smoky, juicy pork with sweet apples and onions to create a melt-in-your-mouth delicious pulled pork that you will be making again and again.
    Ingredients:
    1 (3 pound) boneless pork shoulder 2 tablespoons smoked paprika 2 tablespoons brown sugar 2 tablespoons garlic powder 2 tablespoons cumin 1 tablespoon kosher salt 1 teaspoon pepper 2 medium apples – sliced 1 large onion – sliced 12 oz beer (if you don’t want to use beer substitute 12 oz. beef or chicken broth)
    Directions:
    In a small bowl, mix together spices: smoked paprika through pepper. Coat the pork shoulder with the ....

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  • October 2015 - Bob Gile

    I began working with John and Jim Olson at Individual Fitness about 5 years ago. I had always been physically active, but, with the onset of arthritis in my knees, had really lapsed into inactivity. When I joined IF at age 77, I had no desire to embark on a ‘Charles Atlas’ regimen, but wanted to return to decent physical condition. I have worked mostly with John and have been extremely satisfied, not only with the results but with his understanding of my needs and capabilities. I am now 82 years old and able to walk upstairs normally, can get out of my kayak without rolling from the cockpit into shallow water and have an increased level of energy such that I no longer nap during my ....

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  • Buy a Bike!

    Buy a bike.
    New bicycle models are released in September and dealers slash prices because they don’t want old models haunting their showrooms. Bike manufacturers make updates to new models, so educate yourself on those changes. Sometimes the updates are minimal or limited to design tweaks, making the older models a super smart. Now is a great time to take advantage of getting a good deal on a great bike, and to cruise around this fall by staying active while admiring the fall foliage!! ....

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  • Confronting Your Fears

    “Aim for success not perfection…Remember that fear always lurks behind perfectionism. Confronting your fears and allowing yourself the right to be human can, paradoxically, make you a far happier and more productive person.” ~Dr. David Burns ....

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  • Seared Scallops with Orange Sauce & Broccoli-Cauliflower Saute


    Ingredients

    10 ounces large scallops
    1 pound broccoli florets
    1 pound cauliflower florets
    1 cup freshly squeezed orange juice
    Cooking oil spray
    1 teaspoon curry powder
    Salt and cracked black pepper to taste
    Directions

    Coat a nonstick skillet with cooking spray and heat the skillet. Add the scallops and season with the curry powder, salt, and pepper. Cook until scallops are golden brown.
    Add the broccoli, cauliflower, and orange juice. Cook until the broccoli is bright green and tender to the fork.
    To serve: Spoon the scallops and vegetables into shallow bowls. Drizzle with the orange sauce.
    Nutrition Information
    ....

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  • Banana Bread Shake


    2 scoops whey protein
    1 banana
    1/2 cup oatmeal (cook with boiling water)
    16 oz. water
    sugar, brown sugar, or artificial sweetener to taste
    Makes 2 servings ....

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  • September 2015 - Melinda Masewic

    This is what I did last summer:

    I went to Olive Garden for the unlimited soup, salad, and breadsticks…..a lot I binge watched TV shows like House and Law and Order and whatever was on. I watched the nieces and nephews play from a lawn chair I went to the beach for the sole purpose of sitting still I wouldn’t go hiking or camping, why in the world would I do that?!!! The winter was even worse. I left the house pretty much to go to work or the Olive Garden only. In January I got reassigned to the overnight shift at work and it was not good for me. I struggled with getting enough sleep and I was eating the worst food at the strangest times. My stomach was almost always upset and ....

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  • Fixed Their Gaze

    “All who have accomplished great things have had great aim, have fixed their gaze on a goal that was high, one which sometimes seemed impossible.” ~Orison Swett Marden ....

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  • Farm & Fit

    It’s been absolutely GORGEOUS this month, and will be another great weekend, weather wise! It’s a good time to take FULL advantage of the lingering summer temps and get creative! Here are 2 tips: Did you know that gardening IS exercise
    , and if done properly, can burn as many calories as more traditional exercises!? Fall is the best time to establish new turfgrass and do most lawn chores. Cool-season grasses such as bluegrass, fescue, and ryegrass should be fertilized in early September and again in late October or early November to give a boost for earlier spring green-up. Spring is good, but fall is just fine for planting. Turfgrass, spring-blooming bulbs, cool-season vegetables, ....

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  • Super Kale Shake


    20 oz. ice cold water
    2 heaping scoops of vanilla whey protein
    3 cups chopped kale
    1 1/2 cups diced cantaloupe
    (Blended) Makes 2 servings!! ....

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  • Crab and Lemon Linguini

    So Healthy & Delish! CRAB AND LEMON LINGUINI SERVES 4, PREPARATION 10 mins, COOKING 10 mins
    INGREDIENTS

    400g (13oz) linguini
    400g (13oz) dressed white crab meat
    1 long red chilli, finely sliced
    1 clove garlic, crushed
    Grated zest of 1 lemon
    2tbsp extra virgin olive oil
    2tbsp torn basil leaves
    Juice of half a lemon
    Directions:

    Bring a large saucepan of salted water to the boil. Add the pasta to the pan, stir well and boil rapidly for around 8-10 minutes, or until al dente.
    Meanwhile, combine the dressed crabmeat, chilli, crushed garlic and lemon zest in a bowl. Stir the extra virgin olive oil into the mixture, and season well with sea salt and freshly ground ....

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  • The Best Protein Shake Ever!

    * 2 scoops chocolate protein * 10 ice cubes * 12 oz. fat free milk * 1 tbsp. reduced fat peanut butter * 2 tbsp. instant hazelnut coffee * 1/8 cup caramel ice cream topping (Blend all ingredients)………….YUM!! ....

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  • Try For It

    “The only thing that stands between a man and what he wants from life is often merely the will to try for it.” ~Richard M. DeVos ....

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  • Running Tips


    Make sure you warm up and cool down.
    A good warm-up signals to your body that it will have to start working soon. By slowly raising your heart rate, the warm-up also helps minimize stress on your heart when you start your run. Start your runs with a brisk walk, followed by an easy jog for a few minutes. The cool down allows your heart rate and blood pressure to fall gradually, so it’s important that you end your run with a slow 5-minute jog or walk.
    Don’t worry about pace.
    Unless you are an avid runner most of your runs should be at an easy or “conversational” pace. You should be able to breathe very easily and carry on a conversation. Don’t worry about your pace per mile — if you can pass ....

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  • Healthy Football Appetizer - Lemon Drop Chicken Wings

    Ingredients
    1/2 cup vodka 1/4 cup fresh lemon juice 3 tablespoons sugar 1 tablespoon olive oil 1 teaspoon salt 1/4 teaspoon freshly ground black pepper 2 1/2 pounds chicken wings, tips trimmed off
    Preparation
    1. In a large bowl or resealable plastic bag, combine vodka, lemon juice, sugar, olive oil, salt, and pepper. Stir to dissolve sugar and salt. Add the chicken wings and mix to coat. Cover bowl or seal bag and refrigerate for 2 to 4 hours. 2. Preheat oven to 400°. Line a 9- by 13-in. baking pan with two layers of foil. Arrange the chicken wings in a single layer in the pan, and pour the marinade evenly over all. Bake until meat is well browned and ....

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  • Peppermint Oatmeal Shake

    * 2 scoops of chocolate protein * 1 cup sugar free vanilla ice cream * 1 cup oatmeal (cooked) * 2 cups non-fat milk * 1/2 cup water * a splash of peppermint extract! (Blend all ingredients) Makes 2 servings ....

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  • Perserverance

    “I do not think there is any other quality so essential to success as the quality of perseverance. It overcomes almost everything, even nature.” ~John D. Rockefeller ....

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  • Steak and Potato Salad with Horseradish Dressing


    INGREDIENTS

    1 pound baby potatoes, scrubbed
    12 ounces green beans (about 3 cups), trimmed
    1/2 cup sliced fresh chives or scallion greens
    1/4 cup reduced-fat sour cream
    3 tablespoons white-wine vinegar or red-wine vinegar
    2 tablespoons prepared horseradish
    1 tablespoon Worcestershire sauce
    1 teaspoon freshly ground pepper, divided
    2 tablespoons extra-virgin olive oil
    1 pound sirloin steak or strip steak (1-1 1/4 inches thick), trimmed
    1/4 teaspoon salt
    2 ears corn, husked PREPARATION
    Preheat grill to medium.
    Bring 1 inch of water to a boil in a large saucepan fitted with a steamer basket. Add potatoes, cover and cook until tender, 10 to 15 minutes. Transfer to a cutting board to cool. ....

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  • A Couple of Labor Day Fitness Tips!

    Be a picky eater.
    Be smart at the party and pick from the vegetable tray with some low-fat dressing (volunteer to bring the tray for a guaranteed healthy option). And while everyone is biting into those greasy burgers, stick to grilled chicken. If you can’t live without a burger, bring your own turkey or veggie version. Rise and shine.
    Before the festivities get underway, get your workout over and done with. You may have to wake up early, but, remember, you have the rest of the day to relax. If you sleep in, don’t worry. Taking a short jog around the neighborhood or playing touch football with the kids in the backyard are all great ways to fit in some fitness. However you spend your ....

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  • Green Machine

    * 12 oz. pure water * 2 scoops vanilla whey protein * 2 cups fresh baby spinach * 1 cup fresh cucumber * 2 tbsp. agave nectar (makes 2 servings) ....

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  • Becoming

    ”The first step to becoming is to will it” ~Mother Teresa ....

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  • Eat Eggs!


    Eggs
    Eating foods high in protein is a great way to burn fat, and especially those types of proteins found in eggs. Protein in egg yolks can stimulate the release of a hormone called glucagon. This hormone can help burn fat, in particular belly fat. Some studies have even found that people who eat eggs don’t have any higher cholesterol than those who ate bagels regularly. Eggs can be prepared in so many ways that eating this super food is a fast way to lose weight. Whether scrambled, poached, or in an omelet filled with veggies, eggs can be cooked in a number of ways. Hard boiled eggs can be prepared ahead of time, stored in the fridge, and then eaten as a healthy snack whenever cravings ....

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  • Omelet with Summer Vegetables

    Omelet with Summer Vegetables
    1 serving (serving size: 1 omelet) Cooking spray
    2/3 cup frozen whole-kernel corn, thawed
    1/2 cup chopped zucchini
    3 tablespoons chopped green onions
    1/4 teaspoon salt, divided
    2 tablespoons water
    1/4 teaspoon black pepper
    3 large egg whites
    1 large egg
    2 tablespoons shredded smoked Gouda cheese
    Preparation
    Heat a small saucepan over medium-high heat. Coat pan with cooking spray. Add corn, zucchini, onions, and 1/8 teaspoon salt to pan; sauté 4 minutes or until vegetables are crisp-tender. Remove from heat.
    Heat a 10-inch nonstick skillet over medium-high heat. Combine 1/8 teaspoon salt, water, pepper, egg whites, and egg, ....

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  • Look at Exercise as a Privelege

    Look at exercise as a privilege
    Instead of looking at exercise as a chore or a hassle, start looking at it as a privilege. Start thinking positively about the benefits and results of exercise. Do you know how lucky you are to be able to do physical activity? If you are able to exercise, be grateful for the privilege!! Think of the positive changes that will happen to your body and your mind:
    Lose excess fat
    Build muscle
    Increase metabolism
    Decrease stress
    Decrease blood pressure
    Healthier sleep habits
    Feel better about yourself
    Increased energy We could go on and on. The benefits of physical activity are endless. There are no negatives to exercise, so why would you want to deny ....

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  • Zucchini Spaghetti with Lean Meatballs


    INGREDIENTS (2 SERVINGS)

    3 Zucchini
    2 Cloves Garlic
    Fresh Black Pepper
    300g Homemade Tomato Spaghetti Sauce ( See Recipe )
    300g Lean Minced Beef
    1 Egg
    30g Fine Oats
    COOKING INSTRUCTIONS

    Wash and cut the zucchini depending on how you like your spaghetti. You can cut them by hand with a knife or with a peeler and knife or by machine.
    You can prepare the zucchini spaghetti in a pan or microwave. Pan:
    Preheat a pan, add some olive oil and cloves of garlic (finely chopped) and let it simmer for a few minutes, until they get soft. Microwave:
    Put the zucchini in the microwave until the zucchini gets soft. This will be after about 3-5 minutes.
    Put the lean minced beef, the egg, the oatmeal and ....

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  • Concentrate

    “Concentrate: put all your eggs in one basket, and watch that basket.” ~Andrew Carnegie ....

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  • Vanilla Coffee Delight

    * 10-12 oz. low fat milk * 2 scoops vanilla protein powder * 1/2 cup low fat coffee flavored ice cream (makes 2 servings) ....

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  • Super Slimmer

    * 8 oz. pure water * 1 tbsp. flaxseed oil * 1/2 ripe peach (peeled) * 6 frozen strawberries * 1 heaping scoop of protein of choice * Stevia to taste (optional) (makes 2 servings) ....

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  • Believe In It

    “Visualize this thing you want. See it, feel it, believe in it. Make your mental blueprint and begin” ~Robert Collier ....

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  • Chicken Pasta Skillet


    Chicken Pasta Skillet
    Serves 4
    1 lb. boneless skinless chicken breasts, cut into bite-size pieces 1 green pepper, sliced 1 small onion, sliced 1-1/2 cups water 2 cups whole wheat rotini pasta, uncooked 1 jar (26 oz.) spaghetti sauce 1 cup 2% Milk Shredded Mozzarella Cheese Directions:
    Cook and stir chicken in large skillet sprayed with cooking spray on medium-high heat 5 min. Add vegetables; cook and stir 5 min. Stir in water. Bring to boil; reduce heat to medium-low. Stir in pasta, covering completely with water; cover with lid. Simmer 15 min. or until pasta is tender. Stir in sauce. Sprinkle with cheese. Reduce heat to low; cook, covered, 5 min. or until cheese is melted ....

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  • Buy Local - Hit The Concord Farmers Market Saturday!

    A weekend trip to the farmers market is a great opportunity to stock up on locally grown, nourishing foods. These fresh fruits and vegetables are a great way to nourish your body as a special treat. It’s also a lot of fun and something that you can do with family and friends. The Concord Farmers Market is one of the oldest in the state, beginning in the summer of 1981 in the parking lot of the New Hampshire Savings Bank, now the Attorney General’s office. The market moved to its current location on Capitol Street next to the State House in 1988. Tina Larochelle, and former client’s Chuck and Diane Souther (now of Apple Hill Farm), and Lee Grimes were part of that market. Who would ....

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  • August 2015 - Jenna Barbary

    "Training with IF saved my body and mind. I had been up and down in weight for years, struggling with maintaining an exercise program and becoming more and more emotionally drained every time I failed. Training with Jim gave me a checkpoint every week. He kept me motivated, encouraged, consistent, and happy! I think what really distinguishes IF from other programs is that they KNOW their clients-not just things about their lives, but also how their minds work. I felt Jim figured me out pretty quickly. He knew what I struggled with, what I needed to work on, and how hard he could push me. I am so incredibly thankful for my strong body and healthy mind, and have IF to thank for this. ....

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  • Chocolate Lovers

    * 12 oz. pure water * 1 tsp. pure cocoa powder * 2 tbsp low fat sour cream * 10-15 drops liquid stevia * 2 scoops chocolate whey protein * 2 tsp. flaxseed oil (makes 2 servings) ....

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  • There is One Quality

    “There is one quality that one must possess to win, and that is definiteness of purpose, the knowledge of what one wants, and a burning desire to possess it.” ~Napoleon Hill ....

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  • Layered Bruschetta Salad


    Layered Bruschetta Salad
    Serves 4
    4 plum tomatoes, chopped 2 Tbsp. chopped fresh basil 1/2 cup Light Balsamic Vinaigrette Dressing 1 pkg. (10 oz.) torn romaine lettuce 1 pkg. (6 oz.) Italian Style Chicken Breast Strips 2 Tbsp. Reduced Fat Grated Parmesan Cheese Directions:
    Combine tomatoes, basil and dressing; set aside. Place lettuce in medium serving bowl; top with layers of croutons, chicken and tomato mixture. Sprinkle with cheese. Serve immediately. ....

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  • Let It Roll

    Roll it Out:
    1. Begin your warm-up by focusing on self-myofascial release using tools such as a foam roller or a tennis ball to decrease trigger points and “knots” (also known as adhesions) within muscles by applying pressure to commonly tight areas of the body. Addressing tissue density first will help relieve tension and also increase blood flow, improve mobility, and enhance overall movement quality.

    Release Tension:
    2. A great warm up exercise to release tension and prepare for exertion are body rolls. Use intentional movements to roll and relax your head, arms and waist. Stand straight, relax your entire body and breathe with purpose. Bend your head to the left, rotate ....

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  • Banana Berry

    * 10 oz. pure water * 1/2 banana (frozen) * 2 scoops protein of choice * 2 tsp. flaxseed oil * 1/3 cup mixed berries (makes 2 servings) ....

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  • To Live

    “He who has a why to live for can bear almost any how” ~Fredrich Nietzsche ....

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  • Hoisin Flank Steak with Cucumber Salad


    Hoisin Flank Steak with Cucumber Salad
    Serves 4
    3 tablespoons hoisin sauce 1 teaspoon bottled ground fresh ginger 1/2 teaspoon grated orange rind 1 (1-pound) flank steak, trimmed Cooking spray 2 cups thinly sliced seeded peeled cucumber 1/4 cup thinly vertically sliced red onion 1/4 cup matchstick-cut carrot 1 tablespoon sugar 1 tablespoon chopped fresh cilantro 2 tablespoons fresh lime juice 2 teaspoons fish sauce 1/8 teaspoon salt Directions:
    Preheat broiler. Combine first 3 ingredients in a small bowl. Brush steak with half of hoisin mixture. Place steak on a broiler pan coated with cooking spray. Broil 6 minutes. Turn steak over; brush with remaining hoisin ....

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  • Beet It! All Natural Sports Drink

    Beetroot juice—literally beets that are juiced—may give you an extra edge during workouts and races. A slew of new research finds that consuming the all-natural sports drink boosts athletic performance. Beets are a rich source of nitrates, which the body converts to nitric oxide. Nitric oxide is a potent vasodilator, which means it widens blood vessels. As a result, blood and muscle-powering oxygen can flood into your muscles, giving you a greater edge for your workout. Consuming nature’s sports drink resulted in a 38 percent greater blood flow to skeletal muscles during exercise, especially fast-twitch muscles that allow you to perform quick, explosive movements and that tend to ....

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  • Carrot Cake

    * 10 ice cubes * 1/2 cup uncooked oatmeal * 2 cups baby carrots * 2 tbsp. plain Greek yogurt * 1 and 1/2 tbsp. cinnamon * 2 scoops vanilla whey protein * 10 oz. water (makes 2 servings) ....

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  • Anything Beautiful

    “If you can’t see anything beautiful about yourself get a better mirror.” ~Shane Koyczan ....

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  • Enjoy the Weekend, Plan Ahead!

    Plan for the week ahead. What better way to stay healthy on the weekend than by using your extra time to continue to set yourself up for success? Take a Sunday afternoon or evening to plan your meals, hit the grocery store, and do some big batch cooking for the week ahead. That way, when your busy week gets even busier, you’ll already be ahead of the game and able to stay on track! Don’t forget about washing your workout clothes, packing your exercise bag, and getting prepared for workouts, too. ....

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  • Muffin Frittata


    Muffin Frittata
    Serves 6
    6 eggs ½ cup milk ¼ tsp. salt 1/8 tsp. pepper 1 cup 2 % shredded Cheddar Cheese ¾ cup chopped Zucchini ¼ cup chopped red bell pepper 2 Tbsp. chopped red onion Directions:
    Heat oven to 350°F. Beat eggs, milk, salt and pepper in medium bowl until blended. Add cheese, zucchini, bell pepper and onion; mix well. Spoon evenly into 12 greased muffin cups, about 1/4 cup each. Bake in 350°F oven until just set, 20 to 22 minutes. Cool on rack 5 minutes. Remove from cups; serve. ....

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  • Just Peachy

    * 1 cup water * 1 tbsp flax seed oil * 1/2 ripe peach peeled * 6 frozen strawberries * 1 scoop vanilla or strawberry whey protein (blended) ....

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  • Good Choices


    Healthier food choices
    When you kick start your day with exercise, there’s a good chance that you’ll make overall healthier food choices throughout the day. The morning is a time when people often reach for sugary, high fat, high carbohydrate foods because they feel like these foods help them to wake up. When you start your day with unhealthy choices, you’re setting your body up for a day of blood sugar highs and lows. Sugary foods can be very addictive. Once you start your day with a donut, there’s a greater chance that you will continue eating poorly throughout the day.
    Get a workout energy boost
    The natural energy boost that an exercise routine provides will save you from consuming so ....

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  • Tex Mex Beef Tacos


    Tex Mex Beef Tacos
    Serves 10
    Cooking spray 1 cup chopped onion 2 garlic cloves, minced 1 pound ground lean beef 1 cup frozen whole-kernel corn 1/2 cup water 1/4 teaspoon salt 1/8 teaspoon black pepper 1 (15-ounce) can black beans, rinsed and drained 1 (8-ounce) can tomato sauce 1 to 3 drained canned chipotle chiles in adobo sauce, chopped 10 (8-inch) Whole Wheat tortillas Directions
    : Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add onion, garlic, and beef; cook 6 minutes or until browned, stirring to crumble beef. Stir in corn and next 6 ingredients (corn through chiles). Bring to a boil; reduce heat, and simmer 10 minutes. Warm ....

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  • Blueberry Dream

    * 10 oz. pure water * 1/2 cup fresh or frozen blueberries * 2 scoops protein of choice * 2 tsp. flaxseed oil * 15 drops liquid stevia (optional) (makes 2 servings) ....

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  • Roasted Chicken with Peppers and Onion


    Roasted Chicken with Peppers and Onions
    Serves 4
    1/2 teaspoon freshly grated lemon zest 3 tablespoons lemon juice 2 tablespoons finely chopped garlic 2 tablespoons finely chopped fresh oregano or 1 teaspoon dried 2 tablespoons finely chopped pickled jalapeno peppers 2 tablespoons extra-virgin olive oil 1/2 teaspoon salt 1 pound boneless chicken breasts 1 red, yellow or orange bell pepper, seeded and thinly sliced 1/2 medium onion, thinly sliced Directions:
    Preheat oven to 425°F. Whisk lemon zest, lemon juice, garlic, oregano, jalapenos, oil and salt in a 9-by-13-inch glass baking dish. Add tenders, bell pepper and onion; toss to coat. Spread the mixture out evenly; cover with foil. ....

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  • Summer Exercise Tips


    The time of day is important.
    Unless you are training for an event that takes place in the daytime heat, try to avoid exercising from 10 a.m. to 3 p.m. It’s the hottest part of day. Typically, the early morning is the best time to workout, especially if it’s going to be scorcher that day.
    Wear loose, light-colored.
    The lighter color will help reflect heat, and cotton material will help the evaporation of sweat. You can also try specially designed, “hi-tech” running shirts and shorts. They are often made from material meant to keep you cool.
    Sunscreen is a must.
    We recommend SPF 45 just to be safe. It’s important to protect your skin. You can get burned and suffer sun damage to your skin ....

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  • Quick Start

    * Juice from 6 oranges (fresh only, no canned or bottled) * 6 drops liquid stevia (optional) * 2 scoops protein of choice (makes 2 servings) ....

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  • Having Goals

    “The most important thing about having goals, is having one.” ~Geoffry F. Abert ....

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  • Fajita Turkey Burger - A Healthy July 4th BBQ Option!


    Fajita Turkey Burger
    Serves 4
    1/4 cup bottled tomatillo salsa 2 tablespoons chopped avocado 1 tablespoon chopped fresh cilantro 2 (1-ounce) slices wheat bread Cooking spray 1/2 cup finely chopped onion 1/2 cup finely chopped red bell pepper 1/2 cup finely chopped green bell pepper 2 teaspoons fajita seasoning, divided 1/4 teaspoon salt, divided 1 tablespoon tomato paste 1 pound ground turkey 1 egg white 4 (1 1/2-ounce) whole wheat hamburger buns, toasted Directions:
    Combine tomatillo salsa, chopped avocado, and cilantro; set aside Place bread in a food processor; pulse 10 times or until crumbs measure 1 cup. Heat a large nonstick skillet over medium-high ....

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  • Tips to a Healthier July 4th BBQ!

    Eat healthiest foods first
    Try eating slowly and off small plates, fill up on the healthiest stuff first. Salads are a great place to start because watery vegetables slow digestion and have very few calories. Try to choose something with oil and protein as well, because these will help you feel full sooner. Skip the chips, crackers and bread
    Refined carbohydrates are the worst things you can eat because they offer little satisfaction, loads of calories and dangerous insulin spikes. BBQs are filled with wonderful food, so choose wisely and save your calories for the really good stuff. You don’t have to eat your burger without a bun, but pass on the pointless chips and other snacks ....

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  • July 2015 - Katrina Giuda

    My Husband, Brandon gave me the most valuable Christmas gift this past year that he will ever give me. And…he did not realize it at the time. The gift was my 2 week trial ay Individual Fitness. It has changed my life. Twenty-one pounds lighter, thirteen inches lost, smarter food choices, and without saying, the gifts that Jim gives me every Tuesday and Thursday. We have a saying, “Every session is like Christmas. He gives so I can lose”. I first met Jim at the end of January and because of vacations and conventions already planned, I didn’t really buckle down until the first of April. I have always exercised but in the last two to three years I was making excuses for the pounds and ....

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  • Strawberry Cheesecake

    * 10 oz. pure water * 8 frozen strawberries * 4 tbs low fat sour cream * 10-15 drops liquid stevia (optional) * 2 scoops vanilla/strawberry whey protein (makes 2 servings) ....

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  • To Our Success...

    ”We must walk consciously only part way toward our goal and then leap in the dark to our success.” -Henry David Thoreau ....

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  • Spinach Salad with Spiced Pork and Ginger Dressing


    Spinach Salad with Spiced Pork with Ginger dressing
    Serves 4
    1 (1-pound) pork tenderloin, trimmed 1 tablespoon Sriracha (hot chile sauce, such as Huy Fong) 2 tablespoons brown sugar 1/2 teaspoon garlic powder 1/4 teaspoon salt Cooking spray 3 cups baby spinach leaves 2 cups thinly sliced Napa cabbage 1 cup red bell pepper strips 1/4 cup low-fat sesame ginger dressing (such as Newman’s Own)
    Directions:
    Cut pork crosswise into 1/2-inch slices; flatten each slice slightly with hand. Combine pork and Sriracha in a bowl, tossing to coat. Add sugar, garlic powder, and salt; toss well. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add ....

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  • Turn Your Cheat Day Around

    Feeling guilty about that giant ice cream sundae you enjoyed at your niece’s birthday party? Don’t beat yourself up! It takes a lot of calories—3,500—to gain a pound of body fat. So, don’t dwell on that little splurge. It’s about what you do the next day and the day after that’s really important—so don’t stay off-track. So be sure to whittle away at those extra calories over the next day or two, preferably by boosting exercise rather than eating too little. Starvation is not the healthy answer! ....

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  • The Right Kind of Fat

    Don’t Fear the Fat
    The right fat that is! Foods containing essential fatty acids help keep your brain functioning properly. The British Journal of Psychology noted that research weighs too heavily on managing neurotransmitters while ignoring the nutrients that our brains actually need. It is believed that up to 80% of your brain’s mass is made up of fatty tissue. A diet that is lacking these essential fats can lead to an array of adverse mental symptoms from chronic fatigue to depression and anxiety. Thankfully, all the foods you need to get your daily dose of essential fatty acids are not hard to find. Fish, especially salmon, is famous for being high in Omega-3 fatty acids which are ....

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  • Orange Beef and Broccoli Stir-Fry


    Orange Beef and Broccoli Stir Fry
    Serves 4
    3 Tbsp low sodium chicken broth ½ cup orange juice 2 Tbsp. lite soy sauce 1 Tbsp. grated fresh ginger 2 tsp. cornstarch 1 tsp. toasted sesame oil ½ tsp. crushed red pepper flakes ¾ lb. beef sirloin, trimmed of all fat 2 tsp. EVOO 1 large bunch broccoli, cut into florets 1 bunch scallions, cut into diagonal slices 3 cloves garlic, minced 2 cups cooked brown rice ....

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  • Tropical Treat

    * 8 oz. pure water * 1/2 tsp. pineapple extract * 1/2 tsp. coconut extract * 1 tbsp. heavy cream * 1/2 frozen banana * 2 scoops vanilla whey protein * stevia or agave to taste (optional) *2-3 ice cubes (blended) Makes 2 servings ....

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  • Attitude

    “Our attitudes control our lives. Attitudes are a secret power working 24 hours a day, for good or bad. It is of paramount importance that we know how to harness and control this great force.” ~Tom Blandi ....

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  • Breakfast

    * 1 cup skim milk * 1/2 cup water * 2 tsp. safflower oil * several pieces of ice * 1 banana * 1 package of Original Ultramet (any flavor) (Makes 2 servings) ....

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  • Decide What You Want

    “The indispensable first step to getting the things you want out of life is this: decide what you want.” -Ben Stine ....

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  • Spicy Parmesan Meatballs With Angel Hair Pasta


    Spicy Parmesan Meatballs with Angel Hair Pasta
    Serves 6
    3/4 cup Fiber One bran cereal 1 lb. extra lean ground beef ¼ cup shredded 2% Parmesan cheese ¾ tsp. Italian Seasoning ¼ tsp. garlic powder 1 can (8 oz) tomato sauce 1 can (14.5 oz) diced tomatoes with green pepper and onion, undrained 1/8 tsp ground red pepper 6 oz. uncooked whole wheat angel hair 1 to 2 Tbsp. chopped fresh parsley, if desired
    Directions:
    Place cereal in resealable food storage plastic bag; seal bag and finely crush with rolling pin or meat mallet (or in food processor). In large bowl, mix cereal, ground beef, ¼ cup cheese, Italian seasoning, garlic powder and ¼ cup of the tomato sauce until well ....

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  • Say Farewell to Your Working Lunch

    Munching on your lunch while at your desk at work on the computer could lead to mindless grazing, according to a study in the American Journal of Clinical Nutrition. People who ate their midday meals while playing a computer game or cruising the net ended up eating more cookies and junk food 30 minutes later than those who hadn’t been gaming and cruising the web. So carve out 20 minutes a day (we understand you’re all all busy and have a million things to do in the day, but…), and eat in your conference room, break room, or better yet outdoors! Your waistline will thank you! ....

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  • You Can Decide

    “You too can determine what you want. You can decide on your major objectives, targets, aims and destination.” -W. Clement Stone ....

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  • Berry Good Shake

    * 2 scoops of raspberry yogurt *2 scoops vanilla whey protein powder * 4 strawberries * 15 blueberries * 16 ounces of nonfat milk * 1/2 cup ice cubes (makes 2 servings) ....

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  • Outdoor Fitness Tips for Hot Summer Months!


    Outdoor Fitness Tips
    The Summer months are upon us! When it’s hot or humid, be active during the cooler times of day. Find shaded areas, like parks with big trees, and drink plenty of fluids. You have less chance of getting too hot if you do lighter exercise, like walking. Be sure to wear sunscreen.
    Take morning or evening walks. Walking the dog or walking with a partner helps you make it part of your routine.
    Go for a bike ride. Find shaded areas, and ride during cooler times of day.
    Go swimming on hot days. This is a healthy family activity for summer.
    Do light yard work or gardening. You’ll burn calories while you keep the yard looking good.
    Wash your car. This gets you outside ....

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  • Avocado Mango Chicken


    Avocado Mango Chicken
    Serves 4
    1/4 cup Worcestershire sauce 1 tablespoon soy sauce 2 teaspoons adobo sauce (from canned chipotle chiles) 2 limes 4 boneless, skinless chicken breasts (4 oz each) 1 large mango, coarsely chopped 1 tablespoon finely chopped cilantro 1 tablespoon finely chopped onion ½ teaspoon sea salt D irections:
    Mix Worcestershire, soy and adobo sauces with juice from 1 of the limes in a bowl. Place chicken in a sealable plastic bag and pour in marinade. Refrigerate 30 minutes. Heat oven to 350 degrees. Combine mango, avocado, cilantro, onion, salt and juice from remaining lime in a bowl, then refrigerate. Transfer chicken and marinade to a baking dish and ....

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  • June 2015 - Nicole Settipane

    I began training with the Individual Fitness family sometime around 2010. Fitness has always been important to me so it only made sense to work with a personal trainer to bring my fitness to the next level. I began working with John; he listened to my goals and tailored sessions to my needs as well as to my schedule. I was able to train consistently for quite a while; I worked in Concord which made it easy to stop in for a training session on my way to work however life started happening making it difficult to keep up with training. In 2012 I left my full time position and began the MSW program at the University of New Hampshire in Durham. I then picked up a per diem position and found ....

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  • Simple as That

    “People with goals succeed because they know where they are going…it’s as simple as that.” -Earl Nightingale ....

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  • Baked Salmon With Dill


    Baked Salmon with Dill
    Serves 4
    4 (6-ounce) salmon fillets (about 1 inch thick) Cooking spray 1 1/2 tablespoons finely chopped fresh dill 1/2 teaspoon kosher salt 1/8 teaspoon freshly ground black pepper 4 lemon wedges Directions:
    Preheat oven to 350°. Place fish on a baking sheet lightly coated with cooking spray; lightly coat fish with cooking spray. Sprinkle fish with dill, salt, and pepper. Bake at 350° for 10 minutes or until fish flakes easily when tested with a fork or until desired degree of doneness. Serve with lemon wedges. ....

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  • Curb Your Sweet Tooth

    Do you have a late-night sugar craving that just won’t quit? A great way to satisfy your sweet tooth without going over that calorie edge, even in the later hours of the night, is to always think of fruit first! Try to resist that pint of ice cream or box of cookies, and instead enjoy a sliced apple or pear with a tablespoon of nut butter (like peanut or almond) or fresh figs halved and spread with ricotta and drizzled with honey. Then you can slumber into a sweet state, knowing that you are still on the right healthy track. ....

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  • Memorial Day BBQ - Bring a Healthy Snack!


    Guacamole
    Serves 2
    2 ripe avocados, peeled and pitted 2 Tbsp. Lime juice 1/8 tsp. Salt ¼ cup chopped fresh cilantro ½ cup onions 1 cup cored chopped tomatoes ¼ tsp. Minced garlic ¼ tsp. Hot pepper sauce (optional) Directions:
    In a medium bowl, mash the avocados with the lime juice and salt. Stir in the cilantro, onions, tomatoes, garlic, and hot-pepper sauce. Cover with plastic wrap and refrigerate for 1 hour before serving. Pita chips:
    Cut a whole wheat pita open and cut into triangular wedges. Bake at 350 degrees for about 7 minutes or until crisp. ....

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  • You Become

    “You become what you think about” -Earl Nightingale ....

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  • Cinnamon Roll Protein Shake

    * 2 scoops vanilla protein powder * 1 tbsp. sugar-free instant vanilla pudding *1/4 tsp. cinnamon * 1/2 tsp. imitation vanilla (or 1/4 tsp. extract) * 1 packet artificial sweetener * a few dashes butter flavor sprinkles or butter-flavor extract * 8 oz. water (or low-fat milk) * 3 ice cubes (makes 2 servings) ....

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  • Make Exercise Fun, Do What You Love!

    Take a second to think back to when you were a kid, what was a sport or activity that you loved to do? Skate, dance, track, hockey, baseball, swim, tennis etc. Find an activity that you love or used to love and bring it back to life! There is an exercise and activity for everyone! Try something different, break away from your normal routine. Go for a hike, enjoy nature, smile, breathe, soak up the sun and get active. ....

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  • High Achievement

    “High achievement always takes place in the framework of high expectation” -Jack and Gary Kinder ....

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  • Slime Smoothie

    * 1 large ripe banana *2 peeled kiwi *1 cup crushed ice * 1/4 cup apple cider or juice * 2 tsp. liquid chlorophyll * 2 scoops whey protein (Blended) * makes 2 servings ....

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  • Fun-Up Your Food

    It’s easy to get in a diet rut, even if you’re loading up on flavorful fruits and veggies. We suggest trying to have lots of fresh herbs and plenty of spices on hand. Also, adding a squeeze of fresh lemon or lime juice can really liven up a dish. The best part is it contains almost no calories. Have some fun spicing up your diet!! ....

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  • Shrimp Caesar


    Shrimp Caesar Salad
    Serves 4
    Dressing:
    2 tablespoons light mayonnaise 2 tablespoons water 2 tablespoons fresh lemon juice 1 teaspoon grated Parmesan cheese 1/4 teaspoon freshly ground black pepper 1/4 teaspoon Sriracha (hot chile sauce, such as Huy Fong) 1/8 teaspoon Worcestershire sauce 2 garlic cloves, minced Salad:
    2 tablespoons grated Parmesan cheese 1 1/2 pounds medium shrimp, cooked and peeled 1 (10-ounce) package chopped romaine lettuce 3 tablespoons pine nuts, toasted Chopped fresh chives (optional) Directions:
    To prepare dressing, combine mayonnaise and next 7 ingredients (through garlic), stirring with a whisk. To prepare salad, combine 2 ....

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  • Opportunity

    “When written in Chinese the word crisis has two characters. One represents danger and the other represents opportunity” -John F. Kennedy ....

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  • The Green Monster

    – 2 scoops vanilla whey protein – 1 cup baby spinach – 2/3 cup fresh mint leaves – 1 cup milk – 6 ice cubes (blended) – makes 2 servings ....

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  • Say Goodbye to Peer Pressure!

    Even if you’ve been eating right on track, it may be hard to stay on track if your partner, coworkers, or friends don’t share your healthy eating habits. What to do? If your partner loves pizza, try ordering a pie that’s heavy on the veggies and light on the cheese-then supplement it with a side salad. Or, if your friends are having a girls or guys night out, suggest a restaurant that’s got healthy appetizer options, instead of the typical wings, mozzarella sticks and cheese dip. And at work, instead of Friday baked goods day, suggest a Friday “make it healthy” day, and swap in baked pears or apples with cinnamon or mini fruit-and-nut muffins for brownies and cookies. Instead of ....

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  • Hugs and Quiches


    We’re all about sharing the love here at IF, hugs and Quiches this warm beautiful spring weekend!!

    Mushroom Mini and Sausage Quiche
    Serves 12
    8 ounces turkey breakfast sausage, removed from casing and crumbled into small pieces 1 teaspoon extra-virgin olive oil 8 ounces mushrooms, sliced 1/4 cup sliced scallions 1/4 cup shredded 2 % Swiss or 2% mozzarella cheese 1 teaspoon freshly ground pepper 5 eggs 3 egg whites 1 cup skim milk
    Directions:
    Position rack in center of oven; preheat to 325°F. Coat a nonstick muffin tin generously with cooking spray. Heat a large nonstick skillet over medium-high heat. Add sausage and cook until golden brown, 6 to 8 minutes. Transfer to a bowl to ....

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  • May 2015 - Jamie Landrigan

    Individual Fitness is the best place in Concord to exercise. I have been working out at IF for a year. I really like John, my personal trainer. His individual attention has helped me get in better shape. He sometimes calls me “Rocky”. He checks on me when I am doing the cardio workout, so that I don’t get lazy. John always complements me on how much weight I have lost. I have lost a total of 80 pounds. It took me three years of dieting and exercise to lose the weight. Jim and Jeff are very friendly and keep encouraging me in my exercise routine. Jamie Landrigan ....

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  • Berries and Cream Shake

    -1 scoop of vanilla whey protein -10 ice cubes -1 small can of pineapple juice -1 hand full of mixed berries (Blended) *Makes 2 servings ....

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  • Tuna With Pear Salsa


    Tuna with Pear Salsa
    Serves 6
    Pear Salsa 1 large unpeeled pear, chopped (1 ½ cups) 1 medium hot or mild yellow chile, (2 Tbsp) 2 medium green onions, chopped (2 Tbsp.) 2 Tbsp. chopped fresh cilantro 2 tsp. grated lemon peel 2 Tbsp. lemon juice ½ tsp. salt Tuna 6 small tuna or halibut fillets (1 ½ lb.) Directions:
    In small glass or plastic bowl, mix all pear salsa ingredients. Cover, refrigerate at least 1 hour to blend flavors but no longer than 24 hours. Set oven control to broil. Spray broiler pan rack with cooking spray. Place fish on rack in broiler pan. Broil with tops about 4 inches from heat about 5 minutes or until fish flakes easily with fork. Serve tuna topped ....

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  • Put Some Spring In Your Step

    Pick your perfect tunes for Spring!! Running and workout music is a great way to get in a groove. To pick the ultimate iPod playlist, think about what gets you going. Some athletes listen to calm relaxing music such as symphony music, while others listen to hip hop, house, rap, rock, etc. Go with any music that you find uplifting to get you in your exercise groove. Create a new Spring Season playlist to get you geared up for the warm summer months to come! ....

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  • The Intangible Desire

    “Reduce your plan to writing. The moment you complete this, you will have definitely given concrete form to the intangible desire” -Napoleon Hill ....

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  • Strawberry Savior

    * 5 Frozen Strawberries *8 Fluid oz. Water * 8 oz. Strawberry yogurt * 2 scoops vanilla/strawberry whey protein * 1 tsp. flaxseed oil (blend- makes two servings) ....

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  • Drink Your Coffee Black

    Drink your coffee black! If you’re a milk and sugar person, this could be a tough one to swallow. But maybe these numbers will make it a little easier: A cup of black coffee has 10 calories and no fat. The café’ latte you buy at the coffee shop has at least 210 calories and 11 grams of fat. Multiply that difference over a year, and you save at least 73,000 calories-21 pounds. To make it a little easier to achieve this goal start slow and gradually work your way to black coffee. On your next order instead of an extra cream and extra sugar make the switch to a regular cream and regular sugar, to help taper your taste buds to black coffee. ....

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  • Thank You to Akasha Massage and Bodywork!

    A special thank you to Marilyn, the owner of Akasha Massage and Bodywork and her employee Shari for coming in and taking good care of our clients this past Saturday. We gave complimentary chair massages to all of our current clients. Thank you for being clients!! ....

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  • The Successful Person

    “The successful person has the habit of doing the things the failures don’t like to do. They don’t like doing them either necessarily. But their disliking is subordinated to the strength of their purpose.” – E.M. Grey ....

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  • Work Out on the Go!

    Tips for the Traveling Person’s Workout!
    If travel is a regular part of your job or life, you might know how hard it can be to work out on the road. If you are traveling and your hotel doesn’t have a gym (imagine that!? In this day in age). We’d like to offer a few helpful tips!! Always pack for a workout. Make it a habit to always travel with workout clothes on hand. Hotel Room Pushups
    For this exercise you’ll need two beds side by side, if the beds are too far apart that you can’t position your hands properly you can use two sturdy chairs. Stand between the two beds, place a hand flat on each bed, fingers pointing straight ahead, your hands should be about shoulder width apart or ....

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  • You

    “You cant improve what you can’t measure”. -Gary William Hood ....

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  • Buy Comfy Sneaks!

    Treat your feet!! Sneakers are an extremely important part of your workout, don’t buy kicks that kill. It should be love at first step when you’re trying on your new sneakers. You should shop in the evening-your feet swell during the day and stop in the late afternoon, so you want to shop when they are at their biggest. Also make sure to allow a little bit of wiggle room for your toes, but no more than that. They should feel good from the start, but will definitely feel even better after you put 20-40 miles on them!! ....

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  • Make the Most of Your Warm-Up

    There are many benefits to warming up before a strength training exercise routine. We all know a good warm-up helps prevent injury, and increases your workout performance. A proper five minute warm-up will prepare your heart, lungs, muscles, and joints and improve the effectiveness of your workout. What many fail to realize is that a warm-up should have an aerobic intensity. To oxygenate the blood and increase metabolism, keep your heart rate at or above 65% of your max heart rate. You can easily calculate your max heart rate by subtracting your age from the number 220, next determine 65% and you’re off. At the end of a good warm-up you should in fact feel considerably warmer, sweatier, ....

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  • Client of the Month April 2015 - Chris Bennett

    My name is Chris Bennett and I am proud to be a part of the IF Team. About 2-1/2 years ago I was ready to quit smoking for good. I had smoked for 15+ years and tried to quit before and never stayed stopped. It was time to make a change and I needed a partner to keep me accountable. So my journey began. Since I have been training with Jim and John and I have done much more than I expected too! I learned about my diet, making smart decisions, and tracking caloric intake. I have set goals on my physique and achieved them. I have never felt as strong as I do today and I have never had the endurance that I do today either. Throughout my experience at IF I had the opportunity to train with all ....

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  • Turkey and Spinach Manicotti

    Serves 4

    8 Uncooked whole wheat manicotti pasta shells
    ½ lb. lean ground turkey
    1 medium onion, chopped (1/2 cup)
    2 tsp. finely chopped garlic
    1 cup fat free ricotta cheese
    1 tsp. Italian seasoning
    1 box frozen cut spinach, thawed, squeezed to drain
    1-1/2 cups low sodium Marinara sauce
    2 Tbsp. finely shredded Parmesan cheese Directions:
    Heat oven to 375 degrees. Spray bottom and sides of 11 x 17 inch glass baking dish with cooking spray. Cook pasta shells as directed on box, omitting salt. Rinse with cool water; drain well. Spray 10 inch nonstick skillet with cooking spray. Cook turkey, onion, and garlic over medium heat about 5 minutes, stirring frequently, until turkey is no ....

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  • IF Healthy Recipes

    Mediterranean Turkey Sandwich
    Serves 1
    1 Tbsp. Hummus 1 whole wheat English muffin 3 oz. sliced smoked Turkey 1/4 medium cucumber, thinly sliced 1/4 small red onion, thinly sliced 4 spinach leaves Directions:
    Spread the hummus on the English muffin. Layer turkey, cucumber, onion, and spinach on muffin. Serve ....

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  • IF Quote of the Week

    “Do your work with your whole heart and you will succeed – there’s so little competition.” – Elbert Hubbard ....

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  • IF Referral Rewards

    Our client, Steve (aka Flash, pictured here with John) referred Ned, our newest IF Family member. Steve kindly asked IF to donate his $100 to a charity of IF’s choice, so we will be donating the $100 to Concord’s homeless. ....

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  • $100 Earned - Rick Johnson

    Another $100 Referral Rick Johnson (seen here with John Olson) referred his wife, Sharon, and goes home with $100! We love giving away $100 ....

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