“Live to Learn, and You will Really Learn to Live” –
John C. Maxwell
This fitness blog includes helpful fitness, training, and nutirition tips to help you reach your desired goals. No matter what path you choose - I can help you get there! It is my intention to create a direct link between exercise and enjoyment!
1) Set
specific goals in behavioral terms.
2) Set
realistic yet challenging goals.
3) Set
long-term (3-month) and short- term (weekly and daily) goals.
4) Establish
actual dates for attaining your goals.
5) Create
goal achievement strategies-for example, writing them down on paper or posting
them on your refrigerator (a place you will likely see it a few times a day).
6) Find
others who support your pursuits of your goals.
1. Blood
pressure
2. Exercise
3. Body
mass index
4. Having
a support system
5. Eating
fruits and vegetables
6. Smoking status
Remember these 6 indicators of heart health.
Crispy Rice Bowls with Fried Eggs
This recipe provides 4 servings.
Ingredients:
1) 2
teaspoons toasted sesame oil, divided
2) 2
½ cups cooked brown rice
3) ½
teaspoon sea salt plus a pinch, divided
4) 2
tablespoons canola oil, divided
5) 1
teaspoon grated fresh ginger
6) 1
11-ounce package baby spinach
7) 1
tablespoon lime juice
8) 4
eggs
9) 1
ripe avocado, sliced
10) 1
cup julienned carrot
11) 4
radishes, thinly sliced
12) 2
scallions, thinly sliced
13) 4
teaspoons Sriracha sauce
Instructions:
1) Heat
1 tablespoon sesame oil in a large non-stick skillet over medium -high heat.
Add rice and sprinkle with ¼ teaspoon sea salt; cook, stirring occasionally,
until crispy, approximately 10 minutes. Divide among 4 bowls.
2) Add the remaining 1 teaspoon sesame oil, 1
tablespoon canola oil and ginger to the pan. Add spinach, in batches, and cook,
tossing, until welted, approximately 3 minutes. Stir in lime juice and ¼
teaspoon sea salt. Divide among the rice bowls.
3) Heat
the remaining 1 tablespoon canola oil in the pan. Crack eggs into it and cook
until the whites are set and the edges are crispy, approximately 3 minutes.
Sprinkle with the remaining pinch of salt. Place an egg on each rice bowl. Top
with avocado, carrot, radishes, scallions, and Sriracha.
Enjoy!
Chai Seed Protein Bites
Ingredients
1. 1-1/2
cups quick-cooking oats
2. 1/2
cup creamy peanut butter
3. 1/2
cup chia seeds
4. 1/2
cup honey
5. 1/4
cup vanilla or chocolate protein powder
6. 1/4
cup unsweetened shredded coconut
Additional unsweetened shredded coconut, optional
Instructions:
1. In
a large bowl, combine the first 6 ingredients. Refrigerate 1 hour or until firm
enough to roll.
2. Shape
into 1-1/2-in. balls. Roll in additional coconut if desired. Store in the
refrigerator.
Enjoy!
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