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!
Sunday, December 30, 2018
Healthy Breakfast Idea
Oatmeal with Peanut Butter & Grapes
This recipe provides 1 serving.
Ingredients:
1) 1 serving old fashioned rolled oats
2) 1 tablespoon peanut butter
3) 1/2 cup red grapes
Instructions:
1) Cook old fashioned rolled oats according to package directions.
2) Stir in the peanut butter, Top with grapes.
Enjoy!
And remember...the importance of starting each and every day with a tasty, healthy breakfast!
Friday, December 28, 2018
6 for the New Year!
Fact: Goals are motivating! Fact: Goals also give us a sense of purpose and direction!
With this in mind...
I have a request/suggestion:
Challenge yourself to establish/set 6 goals for 2019 that are of most importance to you.
I will share one goal that I have already set for the new year, which is listen to more music..a lot more music, on a daily basis.
Music is a valuable and enjoyable ingredient to motivation. It also promotes positive thinking and emotions!
Think 6!
Monday, December 24, 2018
Healthy Breakfast Idea
Oatmeal with Blueberries, Honey, and Sunflower Seeds
This recipe provides 1 serving.
Ingredients:
1) 1 serving old-fashioned rolled oats
2) 1/2 cup blueberries
3) 1 tablespoon sunflower seeds
4) 1 tablespoon honey
Instructions:
Cook the oats according to the package instructions. Top with the blueberries and sunflower seeds. Drizzle with honey.
Enjoy!
This recipe provides 1 serving.
Ingredients:
1) 1 serving old-fashioned rolled oats
2) 1/2 cup blueberries
3) 1 tablespoon sunflower seeds
4) 1 tablespoon honey
Instructions:
Cook the oats according to the package instructions. Top with the blueberries and sunflower seeds. Drizzle with honey.
Enjoy!
Thursday, December 20, 2018
Check out my new book!

Motivational Spirit: How to Keep Yours Solid as a Rock!
Motivational Spirit: How to Keep Yours Solid as a Rock!
This book can be a valuable resource for you going into the new year, as you seek to accomplish new goals and seek out new adventures.
After having read this book, please direct any questions or feedback to : robertkirby27@gmail.com
Thank You!
Monday, December 17, 2018
Healthy Monday Recipe
Creamy Chicken & Tomato Skillet
This recipe provides 4 servings
Ingredients:
1) 1-pound skinless, boneless chicken thighs, cut into
bite sized chunks
2) 1 Tablespoon olive oil
3) 1 teaspoon sea salt, divided
4) ½ teaspoon black pepper, divided
5) ½ cup sliced onion
6) 1 garlic clove, grated
7) 1 ½ cups unsalted chicken stock
8) 1 teaspoon chopped rosemary
9) 2 tablespoons all-purpose flour
10) 4 cups baby spinach, chopped
11) 1 tablespoon lemon juice
12) 1 teaspoon lemon zest
13) prepared rice for serving
Instructions:
1) Heat olive oil in a large skillet over medium- high
heat. Sprinkle chicken with ½ teaspoon sea salt and ¼ teaspoon pepper. Add the
chicken to the skillet; cook without stirring, until chicken begins to brown,
approx. 4 minutes. Add garlic, onion, tomatoes, and rosemary. Cook, stirring
occasionally, until tomatoes begin to soften and onion is tender, approx. 3
minutes.
2) Whisk together stock and flour in a bowl until
combined. Add to chicken mixture; stir and scrape browned bits from the bottom
of skillet. Bring to a boil. Cook, stirring often, until sauce thickens,
approximately 4 minutes.
3) Place prepared, hot rice in a large bowl; add
remaining ½ teaspoon salt and ¼ teaspoon pepper, spinach, lemon juice, and
lemon zest. Toss to coat (hot rice will wilt the spinach). Divide rice mixture
among 4 plates; top evenly with chicken.
Enjoy!
Monday, December 10, 2018
Healthy Monday Recipe
Turkey Empanadas
This recipe provides 4 servings
Ingredients:
1) 1-pound lean ground turkey
2) 1 onion, chopped
3) 1 medium size clove garlic, chopped
4) 1 tablespoon olive oil
5) 1 teaspoon cumin
6) 1/3 cup raisins
7) ½ cup pitted olives
8) ½ teaspoon sea salt
9) ¼ teaspoon pepper
10) 2 refrigerated piecrusts, halved
11) prepared salad
Instructions:
1) Brown the lean ground turkey with the garlic,
cumin, and onion in a large skillet over medium high heat. Stir in the raisins
and olives; season with ½ teaspoon salt and ¼ teaspoon pepper.
2) Top the piecrust halves with the turkey mixture;
fold in half and seal the edges. Bake at 375 degrees until golden,
approximately 20 minutes.
3) Serve your turkey empanadas with salad.
Enjoy!
Monday, December 3, 2018
Healthy Monday Recipe
Avocado and Tofu Rice Bowl
This recipe provides 4 servings
Ingredients:
1) 1 cup brown rice
2) 14 ounces firm tofu, cut into 1-inch pieces
3) 1 large avocado, sliced
4) 4 tablespoons canola oil
5) 2 tablespoons rice
6) 2 tablespoons low-sodium soy sauce
7) 1 15.5-ounce can pinto beans, rinsed
8) 2 tablespoons soybean paste
9) sliced scallions for serving
10) ½ teaspoon sea salt
Instructions:
1) Cook the brown rice according to package
instructions.
2) Cook the tofu in 2 tablespoons of the canola oil in
a nonstick skillet over medium-high heat, tossing occasionally, until golden, approximately
12 minutes. Season with ½ teaspoon sea salt.
3) Mix the soybean paste, soy sauce, vinegar, and the
other 2 tablespoons oil; drizzle over the tofu, beans, rice, and, avocado.
Serve topped with sliced scallions.
Enjoy!
Sunday, December 2, 2018
Sunday is the Day to...
This is the day to plan out your healthy meals for the week; it is important because once your busy work week begins...you need healthy food to fuel your weekly goal pursuits!
In essence, the expression, "we are what we eat," is profoundly true!
Saturday, December 1, 2018
Healthy Saturday Salad Idea
Kale Caesar Salad
This recipe provides 4 servings
Ingredients:
1) ¼ cup mayonnaise
2) ¼ cup finely grated Parmesan
3) 2 tablespoons olive oil
4) 2 tablespoons lemon juice
5) 2 teaspoons Dijon mustard
6) 1 ½ teaspoons Worcestershire sauce
7) 1 bunch kale, stems discarded and leaves thinly
sliced
8) ¼ small red onion, thinly sliced
9) 2 hard- boiled eggs, chopped
10) sea salt and pepper
Instructions:
Whisk together the mayonnaise, lemon juice, Parmesan,
mustard, olive oil, Worcestershire sauce, ¾ teaspoon salt & ½ teaspoon
pepper. Add the kale, eggs, and the onion and toss to combine together.
Enjoy!
Wednesday, November 28, 2018
Link of Interest
Just click please:
https://www.hilaryjacobshendel.com/
Knowledge
is the foundation of Awareness, which moves us closer to our goals!
Monday, November 26, 2018
Healthy Monday Recipe
Butternut Squash and Bean Tacos
This recipe provides 4 servings
Ingredients:
1) 1 butternut squash (approx. 1 ½ pounds), cut into ½
inch pieces
2) ½ teaspoon ground cumin
3) 1 15.5-ounce can black beans, rinsed
4) 2 tablespoons olive oil
5) ½ small red onion, sliced
6) 1 cup crumbled goat cheese
7) sea salt & freshly ground black pepper
8) ¼ cup torn flat- leave parsley leaves
9) lime wedges, for serving (optional)
Instructions:
1) Cook the squash and cumin in the olive oil in a
large skillet over medium high heat until almost tender, approximately 12
minutes; season with a pinch of salt and pepper. Add the beans and ¼ cup water
and cook until warm, approx. 2 minutes.
2 Divide the squash mixture, onion, and goat cheese
among the tortillas. Serve with the parsley and lime wedges (if you so choose).
Enjoy!
Sunday, November 25, 2018
Link of Interest
Just click, please:
Quick and Healthy Menus
The above link is a great resource to begin your weekly meal planning.
Think of healthy, weekly meal planning as one of your weekly goals because as we know, eating healthy is very important.
Think of Sunday as your day to weekly meal plan...
Monday, November 19, 2018
Healthy Monday Recipe
Salmon and Arugula Salad
This recipe provides 4 servings
Ingredients
1) 1 pound skinless salmon fillet
2) 2 bunches arugula
3) 1 tablespoon olive oil
4) 1 15.5 ounce can of chickpeas, rinsed
5) 1/4 small red onion, sliced
6) 1/4 cup pitted Kalamata olives, sliced
7) 1/2 medium size cucumber, sliced
8) 1/4 cup vinaigrette
9) sea salt and freshly ground black pepper
Instructions
1) Season the salmon with a pinch of salt and pepper, each side. Cook in the oil in a large nonstick skillet over medium high heat until opaque throughout, approx. 5 mins. per side. Next, let the salmon cool and flake apart with a fork.
2) Toss the salmon with the arugula, cucumber, chickpeas, olives, red onion, and vinaigrette.
Enjoy
Friday, November 16, 2018
Wednesday, November 14, 2018
3 Quick & Easy Healthy Breakfast Options
1) Greek yogurt with granola and some fruit of your
choosing
2) Fruit smoothie to-go: fruit, protein (Greek yogurt,
protein powder or low-fat milk)
3) Scrambled eggs, whole grain toast, and a piece of
fruit
Breakfast is important for your long-term health, but
what’s even more significant is what you
choose to eat.
Monday, November 12, 2018
Healthy Monday Recipe
Mexican Taco-Bowl Spaghetti
This recipe provides 4 servings
Ingredients:
1) 1lb lean ground turkey
2) ½ lb. whole grain spaghetti
3) 1 medium onion, chopped
4) 2 teaspoons chili powder
5) 2 tablespoon olive oil
6) 1 ½ cups fresh or frozen corn kernels
7) 1 14.5-ounce can diced tomatoes
8) Chopped avocado and lime wedges for serving
9) ½ teaspoon sea salt
Instructions:
1 Cook the spaghetti according to the package
instructions; drain.
2) Cook the lean ground turkey, onion, and chili
powder in the oil in a large skillet over medium high heat; stirring often,
until browned, approximately 7 minutes. Season with ½ teaspoon salt.
3) Add the corn and the tomatoes. Cook, stirring,
until heated through, 2 to 4 minutes. Toss with the spaghetti. Serve with
avocado and lime wedges.
Thursday, November 8, 2018
A Reminder…
Garlic is a great source of antioxidants, including
vitamin C, selenium, quercetin (a type of phytochemical found in plants, which
has anti-inflammatory capabilities). Garlic also has small amounts of
manganese, a vital element of some antioxidant enzymes.
The human body needs antioxidants to assist in preventing
or slowing cell damage caused by unstable molecules called “free radicals.” The
fact is, too many free radicals can lead to oxidation stress, a condition associated with chronic illnesses,
including heart disease.
Monday, November 5, 2018
When reading food labels…
Keep in mind, lengthy lists of ingredients with lots
of scientific-sounding ingredients means that the "food" was created
in a lab. Very often these types of ingredients are artificial colors,
preservatives, and additives, and not foods found in nature. It is a good idea,
to be aware of these ingredients because they can be unhealthy to eat.
If you have trouble pronouncing an ingredient on a
food label, this is your cue to stop and consider the nutritional value of the food
item you are considering purchasing.
Healthy Monday Recipe
Chicken with Gingery Peanut Noodles
This recipe provides 4 servings
Ingredients:
1) 2 cups cooked shredded rotisserie chicken
2) 1/2 pound spaghetti
3) 1/2 cup peanut butter
4) 3 tablespoons rice vinegar
5) 3 tablespoons low-sodium soy sauce
6) 1 tablespoon brown sugar
7) 1 teaspoon grated fresh ginger
8) 1/2 cucumber, cut into strips
9) 1 red bell pepper, sliced
10) 2 scallions, sliced
11) 2 tablespoons chopped unsalted roasted peanuts
Instructions:
1) Cook the pasta as instructed by the package directions; drain.
2) Blend 1 cup water, the peanut butter, soy sauce, rice vinegar, brown sugar, and ginger in a blender. Toss with the pasta, chicken, cucumber,bell pepper, and scallions. Sprinkle with the 2 tablespoons chopped roasted peanuts.
Enjoy!
Wednesday, October 31, 2018
Monday, October 29, 2018
8 Eating Tips for Maintaining a Healthy Immune System
1) Eat real food—food
you can pronounce. Avoid foods that
have ingredients too complex to read.
2) Eat a "rainbow" of foods—foods of all
colors, considering these foods contain bioflavonoids (super antioxidants).
3) Eat an adequate amount of fiber (approx. 30 to 40
grams/day). Fiber assists the body rid itself of toxins that may be absorbed
into the bloodstream. The fact is, fiber can be found in many foods but is
especially abundant in fresh fruits, vegetables, and some grains.
4) Try incorporating plant-based complete proteins
into your diet, for example: edamame, quinoa, soy, and tofu.
5) Lower your consumption of total fats in your diet,
especially trans fatty acids (e.g. partially hydrogenated oils) and saturated
(solid) fats.
6) Lower your in-take of processed foods (such as fast
food or junk food), antibiotics and hormones (found in chicken, beef, and dairy
products).
7) Avoid
foods containing high-fructose corn syrup or foods that have some form of sugar
(or sweetener) listed in the top 3 ingredients on the label; they have very
little nutritional value.
8) Drink plenty of water. Proper hydration helps
eliminate metabolic byproducts and toxins; it also is vital for optimal
physical and mental health.
Healthy Monday Recipe
Chickpeas and Curried Tomatoes
This recipe provides 4 servings
Ingredients:
1) 6 scallions, thinly sliced, parts separated
2) 1 tablespoon grated fresh ginger
3) 2 tablespoons olive oil
4) 1 teaspoon curry powder
5) 1 15.5- ounce can chickpeas, rinsed
6) 2 pints grape tomatoes
7) 1 tablespoon lime juice
8) 1/2 teaspoon sea salt
9) 1/2 teaspoon freshly ground pepper
Instructions:
1) Cook the white parts of the scallions, the ginger, and curry powder in the oil in a large skillet over medium heat for 3 minutes. Add the tomatoes and cook until they start to burst, approximately 5 minutes.
2) Add the chickpeas and lime juice, sprinkle with the scallion greens, and season with 1/2 teaspoon sea salt and 1/2 teaspoon freshly ground pepper.
Enjoy!
Friday, October 26, 2018
2 Links of Interest
What is wrong with what we eat
Teach every child about food
Awareness is the first step to making any sort of positive change.
Monday, October 22, 2018
Healthy Monday Recipe
Orecchiette Pasta with Almonds, Green Olives, and Red Onions
This recipe provides 4 servings
Ingredients:
1) 12 ounces orecchiette pasta
2) 1 red onion, chopped
3) 2/3 cup roasted almonds, roughly chopped
4) 2/3 cup pitted olives, chopped
5) 2 tablespoons lemon juice
6) 1/2 cup finely grated Parmesan cheese
7) 1 cup ricotta cheese
8) 2 tablespoons olive oil
9) 1 teaspoon sea salt
10) 1/4- 1/2 teaspoon pepper
Instructions:
1) Cook the pasta according to the package directions. Drain, reserving 1 cup of the cooking water.
2) Cook the red onion in the two tablespoons of oil in a large skillet over medium -high heat, until tender. Season with 1/2 teaspoon sea salt and desired amount of pepper. Add the pasta, almonds, olives, lemon juice, Parmesan, 1/2 teaspoon salt, and the 1 cup of reserved cooking water; toss.
3) Top with the 1 cup of ricotta cheese, drizzle with small amount of olive oil, and pepper, if desired.
Enjoy!
Friday, October 19, 2018
Nutritional Tip
Something to consider...
When purchasing fish, wild fish from northern waters are preferable to farm-raised because wild fish eat a considerable amount of algae, which is a rich source of omega-3 fatty acids.
Farm-raised fish are fed cornmeal, and it just so happens that cornmeal is low in omega-3 fatty acids.
Cold water fish are an excellent sources of omega-3 fatty acids, examples include: albacore tuna, mackerel, salmon, sardines, and herring. Dark green leafy vegetables and soybeans are also very good sources of omega-3 fatty acids.
When purchasing fish, wild fish from northern waters are preferable to farm-raised because wild fish eat a considerable amount of algae, which is a rich source of omega-3 fatty acids.
Farm-raised fish are fed cornmeal, and it just so happens that cornmeal is low in omega-3 fatty acids.
Cold water fish are an excellent sources of omega-3 fatty acids, examples include: albacore tuna, mackerel, salmon, sardines, and herring. Dark green leafy vegetables and soybeans are also very good sources of omega-3 fatty acids.
Monday, October 15, 2018
Healthy Monday Recipe
Tilapia Salad with Almonds & Apples
This recipe provides 4 servings
Ingredients:
1) 4 six- ounce tilapia fillets
2) 2 tablespoons freshly squeezed lime juice
3) 4 tablespoons olive oil
4) 1 tablespoon Dijon mustard
5) 3 teaspoons honey
6) 2 heads endive, sliced
7) 8 ounces arugula, thick stems removed
8) 1/3 cup sliced almonds, toasted
9) 1 medium to large apple, cored and thinly sliced
10) 3/4 teaspoon sea salt
11) 1/2 teaspoon black pepper
Instructions:
1) Season the fish with 1/2 teaspoon sea salt and 1/4 teaspoon black pepper. Cook in 2 tablespoons of the oil in a nonstick skillet over medium-high heat until cooked through, approx. 3 minutes per side. Next, let the tilapia cool then break into bite size pieces.
2) Whisk the lime juice, honey, mustard, the remaining oil, and 1/4 teaspoon each salt and pepper. Add the arugula, endive, apple, almonds, and toss. Place the tilapia on top of the salad mixture.
Enjoy!
Sunday, October 14, 2018
Healthy Breakfast Idea...
Oatmeal with Yogurt and Marmalade
1 Serving
Ingredients:
1 serving old fashion rolled oats
2 tablespoons plan low-fat Greek yogurt
2 tablespoons orange marmalade
Instructions:
Cook the oats according to the package directions. Top with the yogurt and marmalade.
Enjoy!
Monday, October 1, 2018
Chicken Cobb Salad Recipe
Chicken Cobb Salad
Ingredients:
1) 4 boneless, skinless chicken breast
2) 1 head romaine lettuce, chopped
3) 2 tablespoons red wine vinegar
4) 1 avocado, chopped
5) 4 slices cooked bacon, crumbled
6) 4 ounces blue cheese, crumbled
7) 3 tablespoons extra virgin olive oil
8) 1/2 teaspoon of sea salt
9) 1/4 teaspoon fresh ground pepper
Instructions:
1) Rub the chicken with 1 tablespoon of the oil, 1/2 teaspoon salt, and a 1/4 teaspoon of pepper. Roast on a rimmed baking sheet at 400 F until cooked through, approx. 20 mins. Shred the chicken.
2) Toss the romaine with the vinegar and the remaining 2 tablespoons of olive oil. Top with the avocado, bacon, eggs, blue cheese, and chicken.
Enjoy!
Monday, July 2, 2018
Fitness & Nutrition for Mental Wellness Resources
The facts reveal that drug
deaths in America are on the rise and as of 2016, drug overdoses have become
the leading cause of death among Americans under 50. Fortunately, studies have
also shown that regular exercise and a healthy diet can decrease the chances of
mental illness and substance abuse.
Please click on the following links to expand your awareness on how exercise and proper nutrition play a vital role in mental health:
Wednesday, March 28, 2018
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