Follow my 3-BITE RULE to limit over-eating this holiday season! Okay, say you grab a cookie, you know you don’t need it, but you’ve made the decision that you don’t care and you are going to sink your teeth into it. Great. Then, you get just three bites….. Use the first bite as a taste […]
4 Tips to Survive the Holidays in Good Health
4 Tips to Survive the Holidays in Good Health: Workout at least 4 days each week for 30-45 minutes. Never miss a MONDAY! Working out on Monday will set you up for a good start to your week and motivate you to stay strong for the rest of the week. Try to drink a […]
The One Myth That Rules All: A Person’s Weight Should Be “Ideal”
In every other area of life, people are comfortable with their personal bests as wonderful goals. Why is it that with weight people strive to be “ideal,” often at the expense of a livable life? “Ideal” is quite the lofty goal. The dictionary definition is “absolute perfection,” and it ignores the simple truth that […]
Train Your Brain To Prefer Healthy Foods
This might be a tough one to swallow, but it turns out that training your brain to crave vegetables instead of junk food can actually be done! We may be able to condition ourselves to want low-calorie healthy foods instead of unhealthy, higher-calorie foods. We don’t start out in life loving french fries and […]
Nutrition Tip: Start Your Day with BREAKFAST!
Breakfast should be a balanced combination of lean protein, healthy fat, and complex slow-burning carbohydrate. Oatmeal or oat bran are great options, but you can also choose 100% wheat bran (not to be confused with wheat germ), quinoa, bulgur, barley, fibrous fruits, non-starchy vegetables, sweet potatoes, 100% stone-ground whole wheat, rye or pumpernickel bread. […]
CYBER SAVINGS STEAL FOR CURRENT MEMBERS
48 HOURS ONLY – MONDAY 12/1 & TUESDAY 12/2 ********** GET $100 to spend for ONLY $80! ********** THANKS FOR BEING A VALUED EDGE FITNESS MEMBER! Purchase a Edge Fitness Gift Certificate in the amount of $80 and you get $100 to spend. Use the certificate for yourself or give the gift of health to a […]
“No Bake” Grain-Free Samoa Cookie
(Gluten, Nut, and Dairy Free!) Base Cookie: 1 cup dried coconut (you can choose to use unsweetened if you want) 1 cup raw walnuts (Want nut free? Substitute for 1 cup sunflower seeds or try ¼ cup ground flax and 3/4 cup sunflower seeds) 2 pinches sea salt 2.5 […]
Tangy BBQ Chicken
Ingredients: 2/3 cup apple cider vinegar ½ cup yellow mustard 1 tsp onion powder 1 tsp garlic powder 2 pinches salt 1/8 cup brown sugar ½ cup low-sodium ketchup 4 chicken breasts Directions: Preheat grill. Place all ingredients except chicken in a sauce pan. Heat over medium flame, […]
Time Efficient Calorie Burner: The Jump Rope
Time Efficient Calorie Burner: Rediscover the Jump Rope When was the last time you jumped rope? It’s cheap and portable – and burns more calories than you might think. Give it a whirl! What piece of exercise equipment sells for under $15, fits into a briefcase, can be used by the whole family, and improves […]
Pumpkin Spice Protein Shake
Wanna’ skip the calorie ridden coffee stand Pumpkin Spice Latte and replace it will a less detrimental to your diet option? Try this Pumpkin Spice Protein Shake! Ingredients: 1 serving vanilla protein shake powder of your choice 8 – 10 oz. unsweetened almond milk or non-dairy milk […]
Flat Belly Detox Water
Interested in something that will aid in maintaining a FLAT BELLY? I start every morning with my ‘DETOX WATER!’ Ingredients: 3 Quarts Water 2 Lemons 1/2 Small-Medium Cucumber 10-12 Mint Leaves Directions: Fuse overnight to create a natural detox helping to flush impurities out of […]
Clean Eating: Slow-Cooker Beef Stew
Ingredients: 8 oz. organic baby carrots 16 oz. parsnips (slice one vertically, then chop into large chunks) 1 sweet potato (peeled and chopped into large chunks) 2 lbs. grass-fed beef stew meat 1 tsp. minced garlic 16 oz. sliced mushrooms 1 sliced onion 1 tsp. garlic powder 1 tsp. […]
Nut Butters You Haven’t Tried – The New Healthy Food Craze!
Are you allergic to peanuts or have you kicked your peanut butter addiction and jumped onto the new health food craze band-wagon and moved on to a better alternative like nut-butter? It’s time that you understand the increased healthy benefits to nut butters versus peanut butter. Nut butter is a blend of one or multiple […]
Morning Detox Drink: Apple Cider Vinegar Drink
Ingredients: 1 glass water 2 TBSP. organic apple cider vinegar 2 TBSP. freshly squeezed lemon 1 tsp. cinnamon 1 TBSP. raw honey Directions: Blend all ingredients together. Serve warm or cold!
FOCUS FINDER FOOD: Blueberries
Plenty of foods can help boost cognition in the long term, but blueberries may keep your brain working well right now! Researchers from the University of Reading found people performed better on memory and concentration tests five hours after drinking a smoothie made with about one and a half cups of blueberries than they did […]
How to Break Out of a Fitness Slump
The first rule of thumb in breaking out of a fitness slump is to get off your chair and move — immediately. High-step in place for about 30 seconds or swing your arms until you feel breathless and energized. Working your way out of a mind-set intellectually isn’t always effective. Wallowing is a self-perpetuating […]
Easy Edamame Hummus
Ingredients: -10 oz. edamame (buy them fresh or frozen, shelled and cooked) -1 lemon’s juice AND zest -1 garlic clove -1/2 tsp. cumin -1/4 C. olive oil -salt/pepper to suite taste Directions: Throw all ingredients into a food processor. Pulse until finely chopped. Continue pureeing while adding […]
PORTION DISTORTION
Portion sizes have grown in restaurants, in supermarkets, and at home. It’s harder to avoid overeating. The continual increase in portion sizes is one of many factors that also continues to make obesity a growing epidemic and disease year after year! Check out how serving sizes have changed over the last 20 years….. BAGELS […]
The Essentials Smoothie
1 C. coconut water 1 small lemon (peeled) ¾ C. cucumber ¾ C. blueberries ½ C. mango ½ C. pineapple 2 Tbsp. aloe vera 2 Tbsp. fresh mint (chopped) 2 Tbsp. coconut oil Blend with 4 ice cubes. Makes enough for two medium servings!
Summer Poppyseed Salad Dressing
Ingredients: ½ C. avocado oil (or any oil such as olive oil) 3 Tbsp. apple cider vinegar 2 Tbsp. raw honey 1 Tbsp. poppy seeds Pinch of ground dry mustard (optional) Salt and pepper to taste Directions: Whisk all ingredients together until combined.
5-Minute Fix: Chicken Avocado Wraps
Ingredients: 4-6 romaine lettuce leaves 1 medium avocado ½ lemon or lime (for the juice) 1 C. cooked chicken, cubed 1 roma tomato 2 Tbsp. chopped onion (red, green, or white….use what you like!) ¼ bell pepper, diced Salt, pepper, garlic powder to taste Directions: Cut […]
BACK TO BASICS: Easy Paleo Turkey Tacos
Ingredients: 6 full Romaine leaves, stems intact 3 Tablespoons Olive Oil, divided 1.5 lbs. ground Turkey (chicken and beef will work just as well) Homemade Taco Seasoning (chili powder, garlic powder, onion powder, crushed red pepper flakes, dried oregano, paprika, ground cumin, sea salt, black pepper) Top […]
Have a Drink and Minimize Weight Gain
Have a Drink and Minimize Weight Gain Drinking is so commonplace in our society that it is the one of the most common struggles dieters face. They can cut out junk food and sodas, but when it comes to saying, “NO” to the party juice, it becomes a bit more difficult. If you think […]
Recovery: The Forgotten Training Component
Recovery: The Forgotten Training Component There is no shortage of products, video-based workout programs or gimmicks “guaranteed” to help you get results from exercise. Did you know that there is something that you’re probably already doing that can have a positive effect on your exercise program, but […]
Range of Motion and Joint Mobility
Range of Motion and Joint Mobility Mobility, or joint mobility, is the ability to move a limb through the full range of motion–with control. Mobility is based on voluntary movement while flexibility involves static holds and is often dependent upon gravity or passive forces. Mobility demands strength to produce full-range movement, whereas flexibility is […]
