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  • Blackened Chicken with Avocado Cream

    Blackened Chicken with Avocado Cream

    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 1/2 cup plain, 0% Greek yogurt 1/2 avocado 1 teaspoon lemon juice 1/2 teaspoon garlic powder 1/8 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 ....

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  • Garlic Honey Pork Tenderloin + Sweet Bell Pepper Salsa

    Garlic Honey Pork Tenderloin + Sweet Bell Pepper Salsa

    Garlic Honey Pork Tenderloin + Sweet Bell Pepper Salsa roasts a juicy pork tenderloin in a honey and garlic glaze and tops it off with an easy sweet bell pepper salsa! Ingredients 2 TSP olive oil, divided 1 pork tenderloin loin 2 TBSP honey 1.5 tsp minced garlic 1.5 tsp garlic powder 1/2 medium onion, chopped 1 large bell pepper, chopped 1 TBSP coconut sugar, or brown sugar salt and pepper to taste Instructions Preheat your oven to 400*F. Place 1 TSP olive oil in the bottom of an oven safe baking dish and place the pork loin in the middle of the dish. In a small bowl combine the honey, minced garlic, and garlic powder and pour over the pork loin. Sprinkle with salt and pepper and ....

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  • September 2020 Client of the Month

    September 2020 Client of the Month

    Kim B. 1. What made you decide you wanted/needed to start a program here at IF? I was at lake with niece and great nieces there was a steep hill between lake house and lake. Trip down was fine trip up not so. At the top I thought my heart was going to beat out of my chest. I thought to myself I am not this old I have to do something. I had tried dieting on my own, joining gyms with group classes and on your own exercising and those did not work. I was looking for one on one and my sister told me to look into individual Fitness. After first meeting with Jim I signed up. 2. What results have you achieved since you started your program here? I have more energy, lost weight ....

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  • Spaghetti Squash Buffalo Chicken Bake

    Spaghetti Squash Buffalo Chicken Bake

    Ingredients (makes 6 servings): Roasted Spaghetti Squash 1 large spaghetti squash, or 2 small squash 1 TBSP olive oil 1/4 tsp salt Buffalo Sauce 1/3 cup hot sauce 1/3 cup nonfat greek yogurt 1/2 TBSP garlic powder 1/2 TBSP paprika salt and pepper to taste 1 pound cooked boneless skinless chicken breast, cubed or shredded 1/8 cup blue cheese crumbles 1 cup bell pepper, chopped 2 TBSP green onion, diced Instructions: Preheat your oven to 400*F. Cut spaghetti squash in two lengthwise and place on a four-sided baking sheet. Using a spoon, scrape out the seeds from the center of each squash half. Spread the olive oil and salt on the inside flesh of each squash half and roast for 40 ....

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  • IF Smoothie of the Week

    IF Smoothie of the Week

    BANANA SMOOTHIE 1 Scoop Vanilla Protein Powder 1 tsp Vanilla Extract 1/4 Banana 3/4 Cup Unsweetened Vanilla Almond Milk 1/4 Cup Oats 1 Cup of Ice Calories: 232 Carbs: 21g Protein: 27.5g Fat: 5.2g ....

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  • Baked Stuffed Peppers with Freekeh

    Baked Stuffed Peppers with Freekeh

    Start to finish: 1 hour 40 minutes (40 minutes active) 1/2 cup cracked freekeh or Grain of your choice 1 teaspoon kosher salt, divided 1-1/2 cups water 1 medium zucchini (about 1 pound), coarsely shredded, preferably using a food processor 2 tablespoons plus 2 teaspoons extra-virgin olive oil, divided 1 cup finely chopped yellow onion 1 cup corn kernels (about 1 ear of corn) 1 cup crumbled feta cheese 4 red, yellow or orange bell peppers, or a mix 1 cup cherry tomatoes, halved 1/4 cup shredded basil Heat the oven to 450 degrees F. In a small saucepan over medium-high, combine the freekeh, 1/2 teaspoon salt and the water. Bring to a boil, then reduce to a simmer, cover tightly, and ....

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  • RESISTANCE BANDS

    RESISTANCE BANDS

    GIVING A HAND FOR BANDS A simple and effective way to workout on down days are by using resistance bands Easy to find and even easier to use, these bands are versatile and supply a challenging and fulfilling workout. Performing resistance band exercises can have a range of benefits, including:
    They can add extra load to your exercises, making it more challenging. Doing resistance band exercises can help intensify the exercise and can lead to improved muscular strength.
    Resistance bands are great for stretching if you struggle with flexibility and mobility, as the bands can help you to hold difficult positions. Over time, this can help you to gain greater flexibility and ....

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  • August 2020 Client of the Month

    August 2020 Client of the Month

    I had always been active and athletic, but in my mid-thirties I hit a point where I was in the worst shape of my life! There’s a picture my husband took of me in the summer of 2019 on a hike up Mt. Cardigan. It was a wake-up call - I did not like what I saw or how I felt. I needed a change. I was not disciplined or educated enough to do it on my own. I needed a guide. Since joining Individual Fitness, I feel 1000% better. I am leaner and stronger. I have energy to do the activities I want to do. I sleep better at night. I have less stress and anxiety. I have endurance for harder activities like hiking and skiing. I went from being able to do zero push ups to 14! Best of all, ....

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  • RESISTANCE BANDS

    RESISTANCE BANDS

    BAND MATES

    Recruit your spouse or partner to participate in a resistant band workout that builds muscle anda strong relationship
    .
    Exercising together can boost the quality of your relationship. There are plenty of studies out there that show that couples who work out together feel more satisfied and connected in their relationships. Sharing a common goal also builds strength within the relationship creating a beneficial routine and
    trust. Resistance band workouts only require light-weight bands and can be achieved anywhere, inside or outside. Take 20 minutes and run through
    these strength building exercises with your partner in life and health.
    ....

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  • Individual Fitness July 2020 Client of the Month

    Individual Fitness July 2020 Client of the Month

    IF Client of the Month
    I have wanted to interact with a personal trainer for several years, but I had trouble finding the right fit. I was impressed with IF’s philosophy and testimonials as described on the website and during my initial visit. I had been seeking someone who would really view me as an individual and listen to my concerns, and IF offered that. With my IF personal trainer Mike’s encouragement, I started a 90-day fitness challenge on March 1 st . I had no idea that I would end up completing this challenge in a lockdown! That sure made it interesting. The challenge had several components, and I was able to crush all of them:
    Weight: my goal was to lose ....

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