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  • The harder you work...

    The harder you work...

    " The harder you work and the more prepared you are for something, you're going to be able to persevere through anything." ~Carli Lloyd #10 USA Woman's Soccer Team ....

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  • 3 Posture Tips to Get the Most out of a Core Workout The IF Way!

    3 Posture Tips to Get the Most out of a Core Workout The IF Way!

    3 Posture Tips to Get the Most out of a Core Workout
    At IF Concord and IF Manchester we are all about telling our clients that good posture is important, even during exercise. Quick posture checks before and during a core exercise routine can help you avoid injury and squeeze the biggest benefit from your workout. Here is what you need to know:
    Stand up straight.
    When instructions for an exercise ask you to stand up straight
    , that means keeping your:
    chin parallel to the floor
    shoulders even (roll them up, back, and down to help achieve this)
    arms at your sides, elbows relaxed and even
    abdominal muscles pulled in
    hips even
    knees even and ....

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  • 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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  • IF Manchester's 8 Ways You’re Progressing That Aren’t Weight Loss:

    IF Manchester's 8 Ways You’re Progressing That Aren’t Weight Loss:

    Look – We know it’s easy to get stuck on the scale when you want to change your body. You are not alone, who hasn't been guilty of this? But today we wanted to share some other ways you can check in with yourself to see you’re making progress…even if the number on the scale hasn’t changed. Check out our 8 ways you’re progressing that aren’t weight loss: 1. You feel a noticeable difference in your energy (for the better!) 2. Your clothes are fitting looser and you feel more confident in them 3. You check your essential measurements (waist, hips, thighs) and they’re smaller – even if ....

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  • 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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  • Success means...

    Success means...

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

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  • Blackened Chicken with Avocado Cream

    Blackened Chicken with Avocado Cream

    Blackened Chicken with Avocado Cream Sauce
    This is an awesome low-cal, low carb, high protein way to cook your chicken and get that protein in!! Flavorful, yummy, and super easy to make!! 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
    ⅛ teaspoon salt For Serving:

    2 tablespoons green onions, thinly sliced Instructions:

    Place the chicken breasts and blackened seasoning in a large Ziplock ....

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  • Don't say can't

    Don't say can't

    "If you say can't you're restricting what you can do, or ever will do." ~Michael Phelps ....

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  • 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 ....

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  • BBQ Chicken with Peach and Feta Slaw

    BBQ Chicken with Peach and 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 ounce feta cheese, crumbled ....

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