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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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  • Crock Pot Beef and Broccoli

    Crock Pot Beef and Broccoli

    CROCKPOT BEEF AND BROCCOLI This Chinese take-out favorite is super easy to make at home and so delicious! INGREDIENTS 2 lbs. sirloin steak or boneless beef chuck roast, sliced thin 1 cup beef broth 1/2 cup low sodium soy sauce 1/4 cup brown sugar 1 Tablespoon sesame oil 3 garlic cloves, minced 4 Tablespoons cornstarch 4 Tablespoons water 1 (12 oz.) bag frozen broccoli florets White rice, cooked INSTRUCTIONS In the insert of the crockpot, whisk together beef broth, soy sauce, brown sugar, sesame oil, and garlic. Place slices of beef in the liquid and toss to coat. Cover with lid and cook on low heat for 5 hours. When ....

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  • Yellow Squash Ribbons with Red Onion and Parmesan (Optional: Add Grilled Chicken)

    Yellow Squash Ribbons with Red Onion and Parmesan (Optional: Add Grilled Chicken)

    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 Calories from Fat 36 % Fat3.4 g Sat fat 1.4 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, ....

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  • Chicken & Spinach Soup with Fresh Pesto

    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 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 dried marjoram6 ounces baby spinach, coarsely chopped1 ....

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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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