Yoga to the Rescue

Seated Twist

Camel Pose

Good food, good friends, great memories. At this time of the year we seem to indulge in all of the best things in our life. One thing we tend to overindulge in, is holiday meals. (and then we don't move around enough afterward!) This week on the blog, we at Norton Fitness have a little guide of yoga poses to help you digest, decompress and prevent you from getting too ill after all of the holiday festivities. (After all, it's better to be filled with joy-- not guilt!)

These few poses are easy, quick (it will take you no more than 5 minutes to do and hold all of them) and you will feel less stuffed, bloated and sick than you did when you began them.

Our first pose is a seated twist. This works by twisting your organs (in a gentle detoxing way) and helps  to get things moving-- if you know what we mean. You get into the pose starting in a seated position. Move your right heel by your left sit bone and left leg over right knee. Your right elbow comes to your left knee and left am swings around behind you. Spine straight.Deep breaths for 30 seconds, and then switch sides.

Secondly, Camel Pose, extends your torso which relieves abdominal cramps. Starting on your knees, bring your palms to your lower back, or to the soles of your feet. Make sure to thrust hips forward and hold poses for 30 seconds to 1 minute.

Finally, Cobbler's pose or Butterfly stretch. This should look familiar from elementary school gym class. Sitting upright in a seated position, bring the soles of your feet together in front of you, with your hands on your feet. Next, keeping your spine straight, fold forward as you exhale. Press your elbows into your inner knees to deepen the stretch. Take 5 deep breaths.

Don't you feel better already? Enjoy time with friends, family and get the most out of your time this season.
Happy Holidays from Norton Fitness!

Healthier Hot Cocoa

Nothing says winter like a steaming cup of hot cocoa. Whether enjoyed by the fire, on the couch watching movies or as a post workout treat, hot cocoa just has a way of hitting the spot. If you have been using the store bought kind, though, you may want to take a gander at the ingredients…scary stuff. The kind that comes pre-made in little packets usually contains a host of unhealthy and disturbing chemicals that are not the type of nutrition that you want to be putting in your body. 

The good news is that you can make your own hot cocoa VERY easily, inexpensively, and it is much tastier (and healthier!). In fact, not only are you kicking all of those nasty chemicals to the curb by making your own cocoa, you are getting the benefit of all of the wonderful antioxidants that chocolate contains. (That's right, chocolate IS good for you!) Health Benefits of Chocolate

So snuggle up, grab a sauce pan and the following ingredients, and drink to your health (and keep cozy in the process!).

Note: The following amounts are just a guide, feel free to adjust recipe as needed for taste. Some of us prefer our hot chocolate sweeter, or with more cocoa..experiment!

Gather:

• 1 1/2 tablespoons 100% cocoa powder (Ghiaradelli or similar)
• 1 tsp vanilla extract
• 1 cup organic whole milk, Almond Milk or Coconut Milk
• 1/2 tsp cinnamon
• Stevia or Agave to taste 

Method:

>Pour all three ingredients into a small saucepan and heat over medium-low heat.

>Stir constantly until the ingredients are fully combined and the milk is hot.

Serve immediately.

Be well!

A Sweeter Sugar Cookie

No matter what you celebrate, decorating sugar cookies can be dangerous. They're delicious--in any shape. But, often, eating them together as a family or receiving them from well-meaning friends is just as much part of the tradition as making them.

Of course, making the holidays healthier shouldn't be at the sacrifice of good taste. So we set out every week to find a recipe that is low-stress, delicious and that doesn't make you miss the old unhealthy recipes. This week, we have a recipe for Vanilla Sugar Cookies that is dairy free, gluten free and of course-yummy! 

The recipe does call for white rice flour and coconut flour, which are alternatives to regular not-that-nutritious flour. Both are easily obtained from your local health food store, and we have seen them more and more at your local grocery store. **these are especially popular with paleo and gluten-free dieters. **

Gather: 

1 cup sugar

1/2 cup coconut butter or oil

1/2 cup soy or almond milk

2 tsp vanilla extract

3/4 cup white rice flour

1/3 cup coconut flour

2 tbsp potato starch

1/2 tsp baking powder

Method:

Preheat oven to 350 degrees

Cream coconut butter or oil together with sugar using an electric mixer. Beat two minutes.

Add vanilla and soy or almond milk and beat for an additional minute.

In a separate bowl, mix all dry ingredients together.

Add dry mix to wet ingredients and mix until blended, the batter should have a moist and fluffy consistency.

Bake 10-12 minutes, makes about 24 cookies.

Note: these are best when just baked as rounded tablespoons onto a cookie sheet, but can be cut and shaped also. 

If you are looking for a healthier vanilla frosting, check out this link to Paleo Baking Company Vanilla Frosting.

Enjoy and Happy Holidays from Norton Fitness!

"Let's Make this Quick!" Dinner

Thanksgiving is over and amidst the holiday parties, the late nights at work, and the stresses of the season, sometimes we just need something quick and easy for dinner.

It's even better when it can be healthy too. This week's recipe is all that and super delicious, using ingredients you probably already have in your pantry and freezer. We may not all have much time when things get busy, but having some quick go-to meals can be the key to keeping your health and fitness a priority. This is especially true when there are so many unhealthy alternatives presented to us during this time of year!

Treat yourself to a home cooked, fit meal that will warm you up and keep your holiday stresses at bay.


Gather Together:

• Approximately 3 cups of shredded chicken (grab a rotisserie chicken or shredded chicken from the deli to make this even easier!)
• 16 oz bag of frozen broccoli (cooked)
• 1 container of cream of mushroom soup*
• 1 cup of shredded cheddar cheese
• Garlic powder and pepper to taste

Method:

1. Preheat oven to 350 degrees.
2. Mix all ingredients together in a bowl
3. Pour into a 9×9 baking dish and cook for 25 minutes.
4. Serve over Wild Rice or Quinoa

*It's up to you what type of Cream of Mushroom Soup. We prefer brands thats aren't full of unidentifiable ingredients.. Keep it simple and healthy!

That's it! Seriously. The whole meal is prepared and cooked in 30 minutes. Hearty, hot, holiday season dinner that doesn't take up your time, and is so much healthier than going out to eat. Give it a try this week.

Happy Holidays!

Not Your Average Mashed Potatoes

Eeek! It's Thanksgiving already. Seems like just yesterday we were giving recipes and tips for the beginning of tailgating season. Last week we gave you a delicious and healthier alternative to Pecan Pie  and this week we are looking at a healthier and more nutritious way to make a favorite side dish: mashed potatoes.

Potatoes get a bad rap in the fitness world. People claim that they are empty calories, or just starch. But actually, they are incredibly nutritionally dense. That's why the Irish hailed them as a miracle crop!  They contain healthy antioxidants, vitamins and have been shown to lower blood pressure. (See HERE for full nutritional profile)

At the same time, the sweet potato has even more healthy stuff. Sweet Potatoes have high amounts of vitamins, just as the regular potato does, but they have added anti-inflammatory nutrients, and blood sugars regulating benefits. Full Nutritional Profile.

Since both are so healthy, why not…combine them?

Gold and Sweet Mashed Potatoes

Gather:
1 lb Yukon Gold Potatoes-peeled and cut into 1 inch chunks
1 lb Sweet Potatoes- peeled and cut into 1 inch chunks (personally, I like the skin. If you like you can keep it on)
1/2 cup low fat milk (or broth)
2 tbsp coconut oil or butter
1 tsp brown sugar
1 tbsp salt
1/2 tbsp black pepper

Method:

1. Place potatoes and sweet potatoes in a large saucepan, adding enough water to cover the potatoes.
2. Cook until very soft, about 25 minutes.
3. Drain the potatoes, then mash them in the pot to the desired consistency. 
4.  Melt coconut oil or butter in a small bowl in the microwave, 30 seconds or so. (Alternatively, place in a small saucepan and heat over medium until melted.) 
5. Stir in milk or broth, coconut oil (or butter) mixture, sugar, salt and pepper into the mashed potatoes until eel combined.

Enjoy,  Happy Thanksgiving from us at Norton!

photo courtesy of Pinterest

Paleo-Pecan Pie Bars

image pinterest

Here in the South, Thanksgiving just wouldn't be the same without Pecan Pie. It's tradition, it's delicious… it's necessary.

But, Pecan Pie is traditionally filled with corn syrup and butter. There's definitely going to be enough calories going around on the holiday table, so why not try a Pecan Pie recipe that is filled with good fats, has no added sugar, but still has that gooey filling and crumbly crust that we have come to expect on Thanksgiving? 

Slice them into bars for the perfect reinvented recipe that looks, tastes and impresses like Pecan Pie, but made from better stuff.

Gather Together:

For the crust

• 1 3/4 cups blanched almond flour
• 1 egg
• 1 tablespoon coconut oil
• 1/2 teaspoon arrowroot powder
• 1/4 teaspoon sea salt
• NOTE: If you do not want to make the crust, you can use store bought dough (preferably gluten free or whole wheat depending on preference. This crust is absurdly easy to prepare though! Give it a try!)

For the filling

• 10 pitted dates
• 2 eggs
• 1/4 cup maple syrup
• 1/2 teaspoon vanilla extract
• 1 cup chopped pecans

Method:

• Preheat oven to 350*F
• To make crust: Using a food processor, combine the egg, coconut oil, arrowroot powder, almond flour and sea salt. Pulse in the processor in the dough forms into a ball. Line a 10x15 glass casserole dish with parchment paper or foil that has been sprayed. Press the dough into the dish evenly and bake for 15 minutes.
• While crust is baking, combine eggs, maple syrup, vanilla and dates to food processor. Process on high until filling is smooth
• Pour the filling into the partially baked crust and sprinkle with pecan pieces evenly. Bake for an additional 25-30 minutes. Before cutting bars, allow them to cool completely.

Yield: 24 bars

These will definitely fix your sweet tooth! 

Lasagna Soup

With temperatures dropping, (at least some of the time down here in Houston!) who can turn down a big pan full of lasagna? Or a piping hot bowl of soup? Not us!

Staying health conscious in the fall and winter can be hard. More of our bodies are covered up, the temperatures are cooler, the numerous holiday parties, food, drinks, and tradition can all make sticking to our goals-challenging. 

Here's a recipe that combines the comfort and taste of a cheesy plate full of carb loaded lasagna--while keeping the carbohydrates, calories and cheese level at a healthy minimum. 

Lasagna Soup

Yield: 8 servings

Ingredients

Gather Together:
• 2 tsp. olive oil
• 1-1/2 lbs. lean ground turkey/turkey sausage/ pork sausage or alternative of your choice
• 3 c. chopped onions
• 4 garlic cloves, minced
• 2 tsp. dried oregano
• 1/2 tsp. crushed red pepper flakes
• 2 T. tomato paste
• 1 28-oz. can fire roasted diced tomatoes
• 2 bay leaves
• 6 c. vegetable or chicken stock
• 8 oz. fusilli or rotini pasta
• 1/2 c. finely chopped fresh basil leaves
• salt and freshly ground black pepper, to taste
• 
  
• for the cheesy dollop:
• 8 oz. light ricotta cheese
• 1/2 c. grated Parmesan cheese
• 1/4 tsp. salt
• pinch of freshly ground pepper
• 
  
• Part skim mozzarella to garnish

Method:

-Heat olive oil in a large pot over medium heat. Cook ground meat or sausage (broken into peaces) and brown for about 5 minutes. 

-Add onions and cook until softened. Add garlic, oregano, and red pepper flakes. Cook for 1 minute. 

-Add tomato paste and stir well to incorporate. Cook until the tomato paste turns a rusty brown color.

-Add diced tomatoes, bay leaves, and stock. Stir to combine. 

-Bring to a boil and then reduce heat and simmer for 30 minutes. 

-In a separate pot, cook noodles until just al dente. As you ladle the soup into bowls, add pasta. (this prevents the pasta from overcooking and soaking up all of the broth. It also makes leftovers MUCH tastier)

- Right before serving, stir in the basil, salt and pepper to taste.

<While the pasta is cooking, prepare the cheesy sauce for adding to the soup. In a small bowl, combine the ricotta, Parmesan, salt, and pepper.>

-To serve, place a dollop of the cheesy yum in each soup bowl, sprinkle some of the mozzarella on top, and ladle the hot soup over the cheese.

Yum! There you have it, a delicious satisfying comfort-food way to stay on track with your diet. If you are looking to cut even more calories, consider opting out of the cheese, or use vegan cheese shreds if avoiding dairy.

Let's Bake: Pumpkin Pie Muffins

Holidays can be difficult. You want to enjoy all of the things that you've grown to look forward to when the season rolls around, but you also want to stick by your goals and get the results you've been working hard for.

Having delicious snacks on hand, and recipes for "dishes to pass" at holiday parties that work within your diet goals, can be the perfect compromise between satisfied and overstuffed.

For the month of November, Norton Fitness is going to be spotlighting some different healthy ideas to either have at home when a craving attacks, or perfect foods to bring to work parties or gatherings with family and friends (and they won't know the difference!).

This week's recipe is Pumpkin Pie Muffins. These can either be made into mini muffins, regular muffins, or even into a loaf if you'd prefer. They are gluten free, lactose free, and refined sugar free. Plus, they're actually really tasty and easy to make!

Ingredients:

    ✴ 1/2 cup coconut flour

    ✴ 2 tsp pumpkin pie spice

    ✴ 1 tsp cinnamon 

    ✴ 1/2 tsp baking powder 

    ✴ 3/4 cup pumpkin purée 

    ✴ 3/4 cup coconut oil, melted

    ✴ 6  eggs

    ✴ 2 tsp vanilla 

    ✴ 1/4  honey 

Method: 

•  Preheat over to 400*F
•  Mix all dry ingredients together 
•  In separate bowl, mix wet ingredients 
•  Slowly add dry ingredients to the wet mixture 
•  Spray muffin tray with coconut oil spray or use baking cups
•  Divide the batter between the muffin tins
•  Bake for 18-20 minutes or until done

(For mini muffins or loaf pan, cooking times will vary. Muffins are done when fork inserted in middle comes out clean)

See you back here next week for some more "healthed up" Holiday favorites!

Halloween Roasted Pumpkin Seeds

It's Halloween! If you carved a pumpkin this year, or were going to get around to it tonight... make sure to set aside those pumpkin seeds. A few weeks ago, in our Fit Fall Foods post, we gave you a few reasons to eat pumpkin seeds, and if you're not convinced yet-here's more:

-One quarter-cup of seeds contains more than half your daily value of magnesium
-They are a rich source of Zinc, which helps with immunity, sleep, mood, eye and skin health.
-Great source of plant-based Omega-3s
-Contain anti-inflammatory properties
Just to name a few.

So, what do we do with them? They can be bought at the store, or for the price of a few minutes work, they can be enjoyed much more cheaply. As the by-product of pumpkin carving, these nutrient powerhouses normally just get tossed out with the rest of the pumpkin innards.

Instead of throwing all that goodness away, rinse the seeds thoroughly and let them sit in a strainer for about 30 minutes.
Spread them out onto a cookie sheet, and allow them to dry for another 30 minutes, or use a hairdryer to speed things along.
-Preheat the oven to 275 F
-Season the dried seeds.
But what to season them with? Here's a few ideas to get you started: We prefer coconut oil, but you could always use butter if you don't mind the calories. 

Natural: 1 teaspoon sea salt, 4 tablespoons melted coconut oil
Lemon Pepper:  4 tablespoons melted coconut oil, 1 teaspoon 'Mrs. Dash" or lemon pepper
Pumpkin Pie Style: 4 tablespoons melted coconut oil, 1 teaspoon cinnamon, 1/2 teaspoon ground ginger, 1/2 teaspoon salt,  and 1/2 teaspoon ground allspice
Spicy: 4 tablespoons melted coconut oil, 1 teaspoon cayenne pepper, 1/2 teaspoon thyme, 1 teaspoon salt and 1 teaspoon pepper (or add Sriracha)
Savory: 4 tablespoons coconut oil or butter, 1/2 teaspoon garlic salt and 2 teaspoons worcestershire sauce
-Bake in the 275 F heated oven for 10-20 minutes or until golden. Make sure to keep an eye on them and give them a stir every 5 minutes or so. Give them an extra sprinkle of salt and serve hot or cold.

Happy Halloween!

The Amazing Apple

This week we are spotlighting another Fall Superfood- Apples. As we mentioned in our Fit Fall Foods post, apples are FULL of nutritious stuff. Although some fitness gurus give them a bad rap for their carb/sugar content, their health benefits far surpass any reason  not to enjoy them a few times a week.

Apples help whiten your teeth, they protect against Parkinson's and Alzheimer's, decrease risk of diabetes, lower cholesterol and help manage weight...and that's not even the complete list.  Basically, they are definitely worth adding to your diet, especially when they are fresh and in season (Lucky you, because that's RIGHT now!)

Our favorite way to eat them at Norton? Just washed, sliced and with a side of fresh, ground almond butter for dipping. But if you're looking to jazz up your apple recipes a little bit, try out these health-ed up ideas:

How about an Overnight Apple Butter? To make this a bit more fitness savvy, try substituting agave or liquid stevia for the honey.

Add slices of fresh apples to sandwiches for a sweet/savory combo and a little crispness.

Slice some up into a salad, or a fruit salad with other seasonal fruits, (think pomegranates and grapes)

For a party, try Apple, Arugula and Brie Quesadillas for a healthier spin on a southwest staple.

And finally.. who thinks apples without thinking Apple Pie? (You can't, it's un-American!) Try out this version to have your pie and eat it too: Single Lady (Or Man, Or Married, Whatever) Apple Pie
Eat up and Enjoy!

Squeeze in Some Squash

Last week we told you a little about a favorite fall superfood, Pumpkin. Today we continue on with Spaghetti Squash. As the temperatures continue to drop, we search for healthy, fitness forward eats that satisfy, promote wellness and are tasty. So, why spaghetti squash?

There are many varieties of squash that come in season here at harvest time. Acorn Squash, Butternut, and Spaghetti. They all pack a nutritional punch, but the bright yellow spaghetti squash wins in my book. It's flavor is mild, it's the easiest to prepare, and it can be used in recipes exactly how you would use spaghetti. Yum!

It's no slouch nutritionally, it contains vitamins A and C, dietary fiber, lutein (an antioxidant that protects your eyes), iron, vitamin B6 and has about 5 times LESS calories than regular spaghetti pasta. That comes out to about 40 calories per cup. It can be eaten alone as a pasta substitute or added halv-sies to real pasta to make a bigger meal.

So, what do you do with it? Easy. Pop a squash in the microwave for 3 minutes to soften it up. Take it out, cut in half lengthwise and then scoop the seeds outs with a spoon. Place squash halves facedown in about 2-3 inches of water in a microwave safe dish, and heat on high for 8-9 minutes. Drain, and then use a fork to pull the noodle-like strands from the shell. Add pasta sauce of choice.

Feeling more adventurous? Try one of these recipes:
Hungry Girl: Twice Baked Spaghetti Squash -This recipe might say "Hungry Girl", but trust me, it's for Hungry Anyone.
Chicken Alfredo Spaghetti Squash
Easy Paleo Spaghetti Squash and Meatballs

Enjoy and stay well.

Pumpkin: Think Outside the Pie

Last week here on the blog, we featured the health benefits of some of the best produce that Autumn has to offer. If you missed it, check it-->Fit Fall Foods.

It's one thing to know what's good for you, and something completely different to know how to use these foods in a way that will promote greater health. When we hear the the word "pumpkin", most of us immediately jump to "pie" as the word association of choice. It's that kind of thinking that leads to messed up diets and delayed goals during the holiday season. When we think of fall foods then, we need to get creative.

So, pumpkin. The cans of pumpkin puree are all over shelves this time of year. (So are real pumpkins. If you have time for cutting up, cooking and preparing pumpkin, power to you. I don't, and bet that most people would rather not) Because the pumpkin is already pureed and ready to use, you are in business. So what do we do with it? Honestly, anything.

First off though, make sure you have the right can. Pumpkin puree is just pumpkin that has been pureed. Nothing fancy, nothing added. You do not want pumpkin pie filling, as that will add unwanted and unnecessary calories and sugar. The back of the can should literally only list pumpkin under the ingredients. Like so:

Some ideas for that can of pumpkin? Throw a few tablespoons in your morning protein shake. Stir up the pumpkin puree with some "pumpkin pie seasoning" and put it on toast. Spread it on a tortilla before adding veggies, meats and cheese for an easy twist on tacos or quesadillas.

You can use it to make soups, like this one, Easy Pumpkin Soup or add some of the puree to tomato sauce for spaghetti, lasagna, or to top off some spaghetti squash, (which is doing double time on fall produce, pumpkin and squash!)

So maybe these are great ideas... or perhaps you still have pie on the brain. Well, here's an amazing recipe for PROTEIN pumpkin pie. Coming in at just 69 calories and 9.5 grams of protein per slice, it's pie you can feel good about. Protein Pumpkin Pie

However you choose to use your pumpkin, a little creativity and preparation can make this traditional fall favorite just a little more interesting.

Fit Fall Foods

Fall is here, and with it some of the most nutritious seasonal food to be found. Not only is it a great way to eat fresh, local produce-- these foods also pack a fitness punch. So what should you be happily chowing down on this fall? Here's a few suggestions-

1. Pumpkin.
Pumpkin has many benefits that can be integrated into your routine. Take a little pumpkin puree (not the pumpkin pie filling, just pureed canned pumpkin) and add it to your protein shake for a big dose of vitamin A and fiber. The seeds are an even more incredible powerhouse of nutrition. Just one ounce of seeds contains protein, magnesium, potassium and zinc.

2. Apples.
Besides the fact that they are chock full of fiber, apples are literally amazing. (I wouldn't be surprised if eating one every day really did keep the doctor away) Biting and chewing apple increases saliva in your mouth, which in turn fights bacteria and tooth decay, giving you whiter, healthier teeth. Apples are also an excellent choice in lieu of unhealthy desserts, and help control your weight. Apples have been linked to helping you avoid Alzheimer's, prevent Parkinson's, reduce risk of multiple types of cancers, detoxify your liver and boost your immune system.  Whew!

3. Sweet Potato.
Finally, the potato like none other. While white, russet and redskin potato are all labeled nutrient deficient starches, sweet potatoes enjoy a much better reputation. High in Vitamin A, Vitamin C, manganese, Vitamin B6, and potassium, these bright orange tubers contain antioxidants and anti-inflammatory nutrients.

So whatever your fall fruit or vegetable of choice-rejoice! Because not only does Autumn bring a variety of foods, it also gives us some healthy options to add to our routine.

Yoga for Greater Gains in the Gym

Say the word "yoga" and quite a few people will instantly think, "boring", "not masculine", or "that's just stretching". Not a lot of people would think, "a great complement to my lifting routine", which is a shame-- because it most definitely is.

There are many types of yoga, however, and some are more complimentary than others. Some of the faster, more vinyasa flow types will not give you the same benefits for lifting that say a slower, hatha yoga would. So what does this all mean? And why is yoga beneficial for seeing progress in the gym?

When lifting we are pushing, straining and tearing our muscles to make them stronger and bigger. Yoga allows for these muscles to then be stretched and loosened which cuts down on recovery time. It opens your chest, hip flexors and shoulders,  aligns your back, and alleviates the places you feel those twinges and tweaks of everyday stress.

If you're in a spot where you don't have access to machines or weights, yoga can even become your strength training routine. Yoga trains all the muscles in your body in balance with each other, it increases muscle endurance in the holding of poses for longer periods of time and it can lead to a stronger, more impressive physique. 

Still, in  yoga you are limited to your own body weight, so for growing bigger muscles, weight and resistance training are crucial for meeting your goals.

The best regimen? It should include a variety of exercises, including weights, cardio, yoga, and massage or some mix thereof. Don't get stuck in a workout rut--mix things up!

Massage: The Newest Addition to your Workout Regimen

Who doesn't like a massage? They feel good, they provide a way to relax, unwind, and we can feel our tensions literally rub right out of our bodies. Did not many of us are aware that instead of a guilty pleasure, a massage is an important part of physical fitness and greater athletic performance.
It's true.

Regular massage improves flexibility. Massage therapy helps to stretch and loosen muscle fibers, and so the athlete, no matter what type of exercise he or she performs will enjoy a greater range of flexibility from a session under the magic hands of a licensed massage therapist.

Massage also improves circulation. By rubbing, kneading, and pressing the muscles of the back, neck and shoulders, blood flow is increased to the areas being touched--and increased blood flow is linked with increased performance levels.

If you've ever encountered muscle pain, strain or injury you know that a trip to the masseuse is a no-brainer for healing what ails ya. In fact, regular massage therapy can reduce instances of injury and prevent future problems before they surface. 

Finally, massage therapy aids in establishing regular sleep patterns and relaxation. After a good massage we all feel relaxed, content... and maybe a little sleepy. These happy feelings translate to better sleep and a stronger ability to relax. Both can be problematic with our on-the-go, active society, and so having a solution that feels good, promotes greater exercise performance and is good for you is a win-win.
By investing in a deep tissue massage weekly or bi-weekly, it is more than possible that through better physical conditioning, sleep, flexibility and easier flow into down-time, that you will actually see the results you want more quickly. After all, your body does need time to repair itself in order to achieve peak performance.
Sound good? Contact Norton Fitness to schedule an appointment with one of our licensed massage therapists...your muscles will thank you!
Norton Fitness: 281.710.8661
Send us a message with this link
Source:http://voices.yahoo.com/the-importance-sports-massage-therapy-all-athletes-5714332.html

A Tastier Tailgate

Finally, it's football season. Cooler temperatures, (not so much down here in Houston, but maybe eventually), a few drinks with friends, cheering for your home team, alma-mater or the local high school.

One of my favorite things about football season though, is the tailgate. And not just for the brews, (although, they're right up there with my favorites) it's the friendship, the fun and the FOOD. Tailgate food is a tradition. Firing up a grill, busting out the potato salad and the guacamole...but pair that with all the calories and carbohydrates from the beer-and you just undid a day in the gym.

So, in the spirit of gridiron goodness, I've put together a few dishes you can bring to your next tailgate (whether your hosting or just contributing) that will keep the good times going without undoing all of your hard work.

Grilled Chicken and Veggie Skewers
Okay, so this one isn't rocket science. But bypassing the usual burgers and chemical-filled hotdogs for the lower calorie, high protein shish-kabob is a win-win.
-The beautiful thing about the chicken skewers is that:
 1. you can really use any type of lean meat
and
2. If you don't want to worry about carting around raw chicken, these skewers can easily be prepared the night before, and cooked, and then thrown on the tailgate grill briefly to warm them back up.

Guaca-Salsa-Black Bean Dip
Yes, avocados are full of healthy fats. But, with how delicious guacamole is, it is really easy to take those healthy fats to a place that is no longer healthy...and instead just fat. Don't despair though, because this perennial favorite can be made fit-friendly.
When making your favorite guacamole recipe, simply substitute half the avocado you would normally use for spicy salsa and black beans for a little protein kick. You will save on fat and go long on texture and flavor.

Finally,
If you really want that "greasy-tailgate food" taste, without the grease, try:
Sloppy Joe Sliders
Choose at least 95% lean ground meat (beef, chicken, turkey), add mashed kidney beans for a little extra protein and toss with a can of manwich. Top it off with avocado slices and tomatoes. It's hearty, delicious and deceptively healthy.

Meal prep for tailgates just like you would with your day-to-day diet, and make celebrating with friends a touchdown instead of turnover.
Happy tailgating!

Well, it looks like I had 53 views from my last blog.  Not knowing any statistics on this type of thing I'm going to say that is positive.  I hope all of you are back this week.  I'm not really sure what to talk about this week.  Am I supposed to admit that or should I just keep that a secret?  I have been hanging out with a lady the last couple of weeks and she is a very private person.  There is definitely something to be said about that.  As for me though, I am an open book.  I probably should keep somethings quiet but I've never really been shy.  Recently, sine I have met his woman, I have been keeping things a little more quiet about my personal life.  I've kept an open mind to her way of life as opposed to mine.  Hmm, well it looks like I'm on some sort of rant here and now I know what to talk about this week.  This week I am writing about keeping an open mind about things.  Since I own Norton Fitness, it is probably a good idea to talk about open mindedness with respect to exercise.  I remember when I was growing up and doing my "bodybuilding thing" I was so closed minded to machines and different weight routines other than "hard and heavy."  While yes, this did build a lot of strength and size for me, and I was able to win numerous bodybuilding competitions, it wasn't until I tried other things that I really had to body I had always wanted.  Growing up I was not fat but not really fit.  I definitely can't play eye hand coordinated sports worth anything, especially basketball.  Anyway, after my bodybuilding days I decided to try other things.  High reps, body weight exercises, various types of ballistic movements, etc.  Anyway, the point of this rant is for people to realize you must keep an open mind about everything in life.  I was a national level bodybuilder but it wasn't until after I saw the change I had always wanted.  I started by changing my exercise, then I worked with my diet, and now I am pretty satisfied with how I am.  Yes, I do wake up every day and look in the mirror and love what I see.  Tell me though, what's wrong with that?  What's wrong with waking up every morning and loving who you are.  I believe what is on the outside reflects what is on the inside.  I loved bodybuilding and I always will, but I am definitely much happier now that I do not compete.  A bodybuilding competition is one of the greatest experiences you will ever have if you do it, and I have tremendous respect for those that do, but it is not for me anymore.

Okay so does anyone really care about all this or do people just want me to rant about what grinds my gears?  Can I get some feedback on this stuff?  I'm just trying to get insight but I must receive insight before I can do so.  To be served, you must first learn how to serve.  Everything in life is about giving and taking and finding that balance.  Someone help balance me out and give me some feedback and what you would like me to write about next week.  Thank you!

Did I do this right?

Welcome!

This is a new venture for me.  My name is Chris Norton and I am the founder and CEO of Norton Fitness.  Here, I will be "blogging" for the first time in my life.  People all over the country know my trainers, sales people, instructors, and everyone else that makes this company great.  Not everyone knows me though.  In this blog, I will be connecting with people on whatever my thoughts are going to be at that time.  I plan on making weekly posts, although at times there may be more or less.  One thing you will learn about me is that I am blunt.  This blog is not for sensitive people.  Now, that being said, what I post on here will be my opinion.  So many times I see trainers doing things they shouldn't and at times doing things they should.  I'll be posting things like that on here.  Also, you might catch things about "common sense" in the workplace or even in life.  Like I said, this is straight from my desk.  Norton Fitness is my passion and life's work and I will continue to grow this company into not only a national brand, but someday global.  One thing you will learn about me is that when I want something, I will do what it takes.  I'm rather short.  I'm only five feet and one inch tall, so let's face it, I don't try to play basketball.  However, when I believe I can do something, I do it.  The same philosophy goes for Norton Fitness.  Norton Fitness was designed to unify fitness enthusiasts all over into the same brand.  At this company, we strive to make our employees happy in all aspects of life.  So many gyms and fitness corporations strive to help their customers and neglect their employees.  When I started this company, I was a trainer who worked for a large gym chain and hated how I was treated.  I loved, and I mean LOVED training people.  I couldn't even make a decent living doing it though.  Medical insurance?  That never even crossed my mind.  One day, I was about to sell a training package to my dentist's assistant, a personal friend of mine.  A coworker of mine signed her up since I was busy and took my commission.  Legally, I could not do anything about it.  I was so furious I couldn't even see straight.  That was the LAST straw.  I came home and called my father and I will never forget what he said to me.  He said, "son, in her mind, she did nothing wrong.  This company takes a dollar and makes it work ten."  My father, an already wise individual whom I attribute much of my drive to, could not have been more right.  I knew nothing would change.  I knew that I had to do something.  I believe, every so often, God will intervene in your life with a divine prophecy.  For some people, they don't listen to this.  For me, I'm always praying.  I knew at that moment in my life that I was to change the system.  That very night, I read my Men's Health as I always did.  I read an article focused on Howard Schultz, the CEO of Starbucks.  In just three pages I could tell this man was generous and loved his company and employees.  The next day, I picked up his book.  I read it in three days.  I'm not a reader, but I couldn't put it down.  I took his book and kept it near me at all times.  I knew that Schultz' book would be a tool for me.  A guideline, of how to do certain things.  Schultz was put down by so many people.  I knew what was coming, although I couldn't comprehend it at times.  I know that even as I write this blog so many people are just looking at me saying "you're out of your mind" and "you can't change anything."  I know some even say "who are you to change the world?"  The only one that ever stuck with me was the first person that ever put me down.  The first time I mentioned to a "friend" that I was changing the system, he looked at me and said, "You know, it's like David verses Goliath."  I simply looked at him and said, "Thank you for the compliment.  David won that battle."

Okay, I guess that's it for today...not sure if that is what people are looking for in this "blogging" thing.  Not sure if I'm supposed to give some sort of good bye saying or signature.  Not sure if I even made sense in this thing.  All I can tell you is I'll be sharing what runs through my mind on here and if you've ever had a dream you thought was impossible to achieve, just remember me, and remember that you are not alone.