Planks & Pushups & Fitness...Oh My!

Plank challenges have probably been blowing up your Facebook feed, your Pinterest pages and have seemed to be on everyone's brain. Normally they begin with 30 seconds, and then every day for a month you add 5-10 seconds until you're just planking every moment of your life. No, kidding, but that is the general idea behind a plank challenge. Basically you are building up your body's ability to hold the plank position which helps tone and sculpt the muscles in your core and arms.

With that in mind, it is easy to see why people are eager to add it to their workout routine. There is no fancy equipment no crazy technique, just good form, strength and patience. To mix things up you can add in some variations, (pictured above).

What about the old "drop and give me 20"? Don't let the plank hype phase you...the push-up is still a must for fit folks. The regular old push-up that you remember from middle school gym class is a force to reckoned with. It strengthens and tones all of the muscles in your upper body, especially arms, chest and core. It can be varied to fit people of all abilities, from the wall push-up, the inclined push-up, traditional push-up, diamond push-up and a plyometric "clap" push-up wherein you fly up into the air and clap between reps. You can even do push-ups on your knuckles for a different range of motion. The reason the exercise has stuck around so long is because it works, and depending on where you are at with your fitness journey, there is a perfect push up for you. As you practice the movement more and more, you will notice that you will easily transition into more challenging forms of the exercise. 

Plank and Push-up are both an awesome part of any fitness routine. Utilize both for increased strength, toned core and arms, and stamina. 

Fitness doesn't have to be complicated, make it work for you!

If you are interested in building a daily routine, or have specific goals you are trying to reach and need advice or training on how to fit these moves into a regimen that produces results...send us an e-mail or give us a call. Norton Fitness Contact

Slow Cooker Sriracha Tacos

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You're probably thinking about it right now.

It may keep you up at night.

You think about it with your eggs at breakfast. It's on your mind when you're grilling up some chicken. And it definitely pops into your head when enjoying a bowl of popcorn.

Sriracha.

Your friends can keep their pathetic ketchup or boring mustard, you have more exotic and discerning tastes. This blend of chilies and vinegar, garlic, sugar, and salt is your fix, and it just seems to make everything taste...amazing. Plus, it has virtually no fat or calories.

So, what about a recipe that calls for Sriracha Sauce? A recipe where you are supposed to use it, instead of just adding it because you're addicted? Sounds good.

These Korean Style Beef Tacos are incredibly easy to make, since the crock pot is doing most of the work, and it makes enough for multiple servings. The result is a healthy, protein-packed and flavorful dinner that requires minimal work.

Ingredients:

• 3-4 pound Beef Chuck Roast
• 1 head of garlic, peeled and separated
• 1 half of a medium onion, peeled and sliced
• ½ cup brown sugar
• ⅓ cup soy sauce
• 2 tablespoons Nakano Red Pepper Seasoned Rice Vinegar – or just any seasoned rice vinegar with red pepper flakes
• 1 tablespoon minced ginger
• 1 tablespoon oil
• 1 jalapeno pepper, minced

Method:

1. Trim any excess fat off of your beef chuck roast and place into a 6 quart slow cooker.

2. Add all the other ingredients and cook on low for 8-10 hours.

3. Remove and shred meat and serve immediately on flour tortillas.

4. Top with  your favorite toppings: SRIRACHA, cilantro, cheese, avocado... whatever floats your boat.

Eat healthy! See you back here next week for another delicious recipe. 

Snack for Success

Are you sabotaging your own diet?

It's a strange thing to think about, right? You care about your health, you think about what foods you are putting into your mouth...you choose them with care. You've read about peanut butter, almond butter, coconut oil, avocados and snacking on raw almonds or cashews.

You've got this snack thing on lock, right?
Well, maybe not.

Although touted as healthy on fitness blogs and articles, any of the foods listed above, if eaten in excess, will cause unwanted weight gain. They are fats, and while eaten in moderation are healthy...it doesn't equate to a diet free-for-all.

Often we get into the mindset that if something is healthy, we can eat as much as we want. This is simply not true. Calories are calories, and achieving weight loss is in its most basic sense, calories in vs calories out. This doesn't mean you can never eat these foods, indeed, you should!  But, know your portion sizes.

Snack ideas and calories:
Half an Avocado dusted lightly with sea salt and black pepper- 140 calories
25-30 Raw Almonds- 159 calories
1 tbsp Almond Butter with 1 sliced apple- About 220

Keep in mind your daily calorie needs and then snack to support them, not gorge because you're hungry. If you want to eat a whole lot of something, nibble on some celery, eat a salad with lemon juice salt and a tbsp of olive oil, or drink a ton of water. Make your diet work for you!

Valentine's Day, A Healthier Way

Sometimes holidays can feel a little forced. In fact, a lot of people aren't crazy about Valentine's Day. But at Norton Fitness, we believe that it's healthy to have a good time. So, whether single, married, or dating...Valentine's Day is a great excuse to celebrate.

That doesn't mean eat an entire box of chocolate on the couch.
Or a jar of peanut butter.
Or calling your ex.

Instead, try some of our healthy Valentine's Day tips to make the holiday a little more fit-friendly.

1. Try cooking something special at home.
Whether it's for you and someone special, or just a friend, getting together on a day dedicated to love can be stressful emotionally...but also on your pocketbook. Cooking together is fun, healthy, and there are no lines to wait in or taxi-cabs  to wait on. You know exactly what ingredients are going into dinner, and no matter who your guest is, making the dish as a team is half the fun.

2. Dump the junk chocolate.
 Get rid of the drugstore chocolates and indulge in something at least 60% Cacao. The flavonoids are good for your heart to boot, giving you every reason to have a few squares of the good stuff.

3. Take a romantic walk.
Whether you did brave the crowds and go out to eat, OR you stayed at home and cooked as a team, a romantic walk after dinner is good for your health, and for your date night. Studies have shown that a 20 minute walk after dinner aids digestion, eases lower back pain, decreases depression, and increases both your metabolism and your immune system's function. An evening stroll is sounding more and more romantic, eh?

However you celebrate the holiday, be sure to show yourself a little love too. Whatever choices you have made for your wellness, happiness and wellbeing since the beginning of the year... they are paying off. Taking the time to have a nutritious meal and an invigorating walk with someone you care about is definitely a sweet way to say that you care.

Happy Valentine's Day from us at Norton Fitness! And if you DO overdo it, call us up and make an appointment with a personal trainer, we'll help you work some of those chocolate hearts off.
Be Well!

Cauliflower Pizza Crust

No matter how hard we work out, or how committed we are to a diet, often it feels like there is something missing.

Something...not quite right. We feel that there is a void in our lives.

A void that can only be filled by pizza. 

All kidding aside, comfort foods are important. They are important for your attitude, state of mind and keeping your motivation. Sure, being healthy and having a lean physique is a wonderful and attainable goal, but, if you're not enjoying things along the way your diet + exercise routine can be difficult to stick to. 

This week we bring you an easy & delicious recipe for cauliflower pizza crust that... is just like regular pizza crust but without all of the carbohydrates. (Plus it's gluten intolerance friendly and lower calorie. Win-win-win)

You can top this pizza crust exactly however you would top a regular pizza. Just cheese, or some lean meats... or load it up with veggies for a pizza with nutritional punch. However you like it. Just keep in mind that there are always easy and quick substitutions that can be made to any lifestyle or diet to keep you on track AND satisfy your cravings. 

Cauliflower Pizza Crust Recipe

Ingredients:

Yields 1 medium pizza
which serves 2

• 2 cups of grated (riced) raw cauliflower (~1/2 head of a med-large cauliflower) You can 'rice' the cauliflower by grating with a cheese grater by hand or putting it into a food processor on the correct setting to make it into a "rice-like" shape.
• 1 cup of shredded part-skim mozzarella cheese
• 2 eggs
• 1/2 tsp fennel seed (ground)
• 2 tsp of parsley
• 2 tsp of basil
• 1 tsp of oregano

Let's Cook:

Mix the riced cauliflower, mozzarella and egg in a bowl.

Preheat oven to 450F.  If you have a pizza stone, preheat oven with it inside.

On parchment paper, form a medium sized pizza base with the mixture.  This will not rise but don’t make it too thick. Sprinkle the herbs on top.

Place the parchment paper with the the cauliflower, cheese and egg mixture on on the stone or grill pan  and let cook for 12-15 min.  It should be browned.

Remove base and set oven to broil.  Place toppings on pizza and put back into the oven until the cheese has melted.  Just a few minutes.

Remove from heat and allow to cool for a few minutes before cutting and serving. 

Enjoy your fresh, hot, pizza pie with a lot less guilt!

Be healthy!

Super Bowl Skewers

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It's Super Bowl Week! Here at Norton Fitness, we like any reason to celebrate... but we also know that with celebration there can be challenges.

So, you made it through January without too many mess ups, you tried some new foods, cooked at home more often maybe, made an appointment with a trainer, got yourself into the gym even though the weather was atrocious. Maybe you did all or some of these things, and this alone is reason to be proud of yourself. Making big changes is hard, and sticking with them is even more difficult. However, we often mistake "celebration" as  being synonymous with "overeating". In our culture we tend to use parties or get togethers as times to eat whatever we want in the name of a "good time". But, you can have a great time, eat good food, and hang out with the people you care about...without messing up your diet.

Just plan ahead of time. Whether you're hosting a Super Bowl Party, or just attending one, whip up some of this week's hearty, delicious, clean recipe and bring them along for something to nibble on whenever everyone else is making themselves sick on chicken wings.

Turkey Meatball and Sweet Potato Skewers:
With these skewers, you're just cooking up some different healthy foods separately, and assembling them together on a stick for ease.

Ingredients for the meatballs:
1lb lean ground turkey
1 egg
Paprika
Diced bell peppers

Method:
Preheat oven to 400*F
Mix all ingredients together in a bowl and form into balls. (Should be about 15-20 depending on size)
Place meatballs onto a foil lined cookie sheet and bake for 20 minutes, or until cooked inside (no pink)

For the Sweet Potatoes:
Method:
Cut two sweet potatoes into 2 inch cubes and roast on a foil lined baking sheet for 20-25 minutes.

To make the Skewers:
Ingredients:
Turkey Meatballs
Sweet Potato Cubes
Low Fat Mozzarella
Kale
Skewers

Method:
Taking each ingredient, push them one by one to the opposite end of the skewer, making a multi-colored "lollipop" looking snack. Enjoy plain or dip into Hot Wing Sauce, or Healthy Dip of choice.

Have a great weekend!

Meal Prep: Beef & Broccoli Bowl

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Our last meal prep recipe of the month is a delicious blend of spice, beef and broccoli. It has all of the things we look for in a filling, lean, meal. Protein from the beef, fiber and nutrients from the broccoli, red pepper and rice and healthy fats from the oil.

If you have been reading our meal prep posts this month, you should have a few easy ideas to whip up for the week.  The Chicken and Veggie Bowl  and the Chicken Salad that uses Greek Yogurt instead of mayo are both delicious ways to plan ahead for diet success.

This week's recipe is super fast, it has minimal ingredients and it has a spicy kick that will definitely pick up your work day. It also packs a whopping 45 grams of protein, which makes it better and tastier than most protein shakes.  Switching up the meats, veggies and seasonings in your meal prep will keep you from getting bored, it will keep you excited about your diet and when you aren't bored... you're more likely not to splurge on foods that don't meet your needs.

Beef and Broccoli Bowl
Gather:
6oz flank steak, cut into pieces
1/2 cup cooked basmati rice
1 cup broccoli
1/2 cup red pepper, sliced
Chili pepper paste
Fresh garlic

For Garnish: 
Lime
Cilantro

Let's Cook:
-Season steak with chili paste and garlic
-Spray coconut or preferred oil of choice in a non-stick skillet. When skillet is hot, add steak and sear on one side
-When meat is seared on one side, add all vegetables to pan. Stir all until cooked through.
-Pour over rice and add lime and cilantro.

Enjoy! Eat this fresh, or pack into tupperware for meal prep. Aren't you looking forward to lunch already?