7-DAY FREE TRIAL: BOOT CAMP/GROUP TRAINING CLASS TRIAL

VALID FOR 7 CONSECUTIVE DAYS OF FREE UNLIMITED BOOT CAMP/GROUP TRAINING CLASSES.

***VALID FOR THOSE NEW TO EDGE FITNESS ONLY & USER MUST SHOW PROOF OF CURRENT RESIDENCY IN THURSTON COUNTY***

 

 

CLASSES INCLUDED IN FREE TRIAL ARE:

-MONDAYS 6:00PM: STRENGTH & CONDITIONING

-TUESDAYS 6:00PM: TOTAL-BODY BOOT CAMP X

-WEDNESDAYS 6:00PM: STRENGTH & CONDITIONING

-THURSDAYS 6:00PM: TOTAL-BODY BOOT CAMP X

-FRIDAYS 5:30PM: FUN FRIDAY (TOTAL-BODY) BOOT CAMP

-SATURDAYS 9:30AM (members can bring friends or family members EVERY Saturday for FREE:

1ST & 3RD SATURDAYS OF THE MONTH: WEEKEND WARRIOR TEAM TRAINING (TOTAL-BODY) BOOT CAMP (Just show up, partner/team groups are created after everyone arrives.)

2ND & 4TH SATURDAYS OF THE MONTH: BUTT’S N’ GUTS (Abs/core, glutes, inner/outer thighs)

For more detailed class descriptions, visit our website at: www.EdgeFitnessNow.com

 

CLICK HERE TO REGISTER FOR YOUR FREE 7-DAY TRIAL NOW:

https://edgefitnessnow.sites.zenplanner.com/membershipTemplate-view.cfm?membershipTemplateId=560AE334-4994-49F6-AFB8-7D4432D17BE6

We are hiring Personal Trainers/Fitness Coaches

We’re looking for smart, hardworking and motivational fitness coaches (personal trainers and/or group fitness instructors) to expand our small group training/boot camp program.

We want passionate people who thrive to create a positive and nurturing home for our members. We are not a typical gym and this isn’t your typical “trainer” position. We want peeps that will grow with us and eventually manage this program for us and/or expand into training their own clients one-on-one.

As a coach, you will be responsible for changing lives and creating a space for improved health, happiness and personal growth. We want you to be passionate about helping Edge Fitness members build self-confidence, move better, become comfortable with being uncomfortable, and help uncover their inner superhero. We believe we can cure just about any problem with love, sweat, strength, and endless positivity. Ya dig?

DUTIES & RESPONSIBILITIES

-Create and provide challenging, balanced, fun, and safe group training/boot camp fitness classes.

-Work with the Owner to further develop and implement an effective group training/boot camp program

-Undertake self-development opportunities, continue to grow and be better

-Maintain a safe and clean environment within the Edge Fitness facility

-Assist with administrative program tasks as needed including promoting/marking of the group training/boot camp program in the local community

-Adhere to Edge Fitness policies and procedures

-Build a fitness family community/culture of fun, compassion and support

-Help foster and maintain a consistent high quality member experience

 

MINIMUM QUALIFICATIONS

We kindly ask that all applicants meet the minimum qualifications, as outlined below, and possess the passion to cultivate and strengthen all core competencies:

-Personal training certification with ACSM, ACE, NASM, NSCA, ISSA or other

-CPR, AED, and First Aid certification

-Experience in team, group training, boot camp settings

-Willingness to learn and grow as a coach

 

CORE COMPETENCIES

-Exercise physiology, kinesiology, anatomy, and nutrition basics

-Coaching in a variety of environments – one-on-one, semi-private, and group training

-Connecting and engaging with a diverse population and varying abilities – from athletes to general population, and those with injuries who need exercise modifications during classes.

-Excellent customer service

-Leadership (coaching members, building relationships, holding others accountable, motivating the community)

-Impeccable communication and interpersonal skills

-Win-win problem solving

-Creativity, positivity, and having fun!

 

JOB DETAILS & COMPENSATION

-Part-time hours 5-15 hours/week (more hours can & will become available based on need).  Coaches are also able to take the opportunity to work towards taking on their own personal clientele through becoming an independent contractor working in our facility.)

-We respect your need for a work/life balance – it’s healthy for everyone!

Please know that as class personal trainers/fitness coaches, our schedules are based on member/client availability which translates to:

-Early morning classes (5:45am-6am class start times)

-Evenings classes (3:30pm-7pm class time frames)

-Weekend hours (Only Saturdays 8:30am-10:30am time frame).

-Coaches are expected to teach at least one Saturday morning class/month and at least 2-4 evening classes/week)

-$15-$25/hour based on experience, type of work being done, and on-boarding process. Raises based on performance and value added to the team and facility.

 

Interested in joining our team? Email your resume to:

info@edgefitnessnow.com

Edge Fitness is located at 2806 29thAve SW STE# A, Tumwater, WA 98512

(Just inside the Mottman Business Park)

We are conveniently located off of RW Johnson and Mottman Rd. on the backside of South Puget Sound Community College. Just a 2 minute drive from 101 and I-5.

3-Months SUMMER SHAPE-UP Program

IMG_0054We are giving YOU $250 of services FREE!

 

 

 

 *Get 3 months UNLIMITED Fitness Boot Camp Classes AND  3 months of  “Clean-Eating for Fat-Loss” nutrition meal plan programming including all recipes for ONLY $299!

(Program Regularly $550. YOU SAVE $250 – Offer for participants NEW to Edge Fitness AND/OR to those who have not held a membership of any kind in the last 12 months. Our classes are suited for beginners, fitness enthusiasts, workout warriors, those needing modifications while working through injury recovery, and even those just wanting to get back to working out like they use to!)
Zen Sign Up Button

TIRED OF PUTTING IN THE WORK AND NOT SEEING RESULTS?
Why continue to do the same thing and expect a different result, that’s insanity!

Like other box gyms and private studios offering deals on social media, we could guarantee you (regardless of your shape and size) that you will be in fitness model bikini shape for summer in just 28 days….but that would be a flat out lie!

YOUR TIME IS NOW.

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We believe in truths and take a realistic no-gimmicks approach to health and fitness. We do guarantee that if you follow our nutrition plan and attend our training classes, you will decrease body-fat, lose weight, fit in your clothes better, develop a more lean overall look, feel more confident, become stronger, more fit, and feel empowered!

 

 

IT IS TIME FOR YOU TO CHANGE IT UP.

Dial in your nutrition the right way and shock your body into getting back into great shape with our outstanding and constantly changing workouts that are customized to GET RESULTS – we promise, you will see the difference!

Our program helps you develop the healthy habits you have been needing and assists you in making them consistent. Changing your body for the better and maintaining those changes is all about a lifestyle change and it takes at least three months to get a good start! Change things up with our fun results-driven fitness boot camps and a nutrition program that doesn’t make you feel like you are on a diet at all! 

LET US BE THE ONES TO KICKSTART YOU ON YOUR JOURNEY TO BETTER HEALTH AND HAPPINESS! 

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Join us. No regrets. A small health investment for a happier and healthier lifelong ending is worth it!

If you are ready to finally invest in yourself, let’s do this!
Sign-up TODAY! Offer expires 6/26/18.

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*NEW* LIFESTYLE REVAMP 8 WEEK PROGRAM for WOMEN

Have you spent years of your life yo-yo dieting without any consistent long-term success?

Is it often difficult for you to stay committed to an exercise or nutrition program for any specific length of time?

Are you tired of failing when it comes to diet/exercise programs, not reaching your goals, and feeling unable to control your emotional eating?

Do you wish you loved yourself and your body more?

 

If you answered ‘YES’ to one or all of the above questions…..THIS PROGRAM IS FOR YOU!

When most of us decide we want to look better, lose weight, eat healthier, and maybe wish that one day we would somehow like to look just a little bit like the ‘fit chick’ or ‘celebrity weight-loss star’ on the cover of the latest health magazine who is also blasted all over social media as what a healthy woman should look like….we tend to want to take the ‘ALL OR NOTHING’ approach to get there. 

This approach often includes fad diets, 21-30-60-90-day challenge programs, minimizing our dietary intake to almost nothing, crazy exercise regimens, and supplements that promise miracles and always under deliver. Time and money is wasted and we feel worse than we did when we started any of it! 

As a woman who has previously been obese, overcome eating disorders and body dysmorphia, and who has been involved in the health/fitness industry as personal trainer and nutritionist for 22 years now, I know first hand how overwhelming, confusing, and exhausting it can be to make changes to our bodies and our everyday lifestyle in the world we live in. The public media (tv, newspaper, magazines) is always a driving force in setting the stage of what the ideal woman should look like. Now, with the growth of social media in the past ten years, it is even worse. 

There is so much health and wellness information floating around out there. It is difficult and overwhelming to cut through the clutter while trying to figure out what is true, what is factually correct, and what will work.

There are several necessary ‘tools’ that many women are missing when they begin their ‘ALL OR NOTHING’ approach to trying to achieve their health and fitness goals. The first tool needed is….

KNOWLEDGE!

Yes, the saying is true…KNOWLEDGE IS POWER! 

Without the educational background that provides the key to understanding nutrition, meal planning, exercise, and how your body works within all of those things, it is almost impossible to achieve and maintain any specific health and fitness goal. The second tool for true success is…

BEHAVIOR CHANGE!

Success in diet/exercise programs is usually never truly possible without first identifying your personal behaviors that are causing barriers to your success AND knowing how to make the correct behavior changes to break down your barriers so you can achieve success! 

With that said, the goal of this LIFESTYLE REVAMP 8-WEEK PROGRAM for women is to educate, support, guide, and empower you in your journey to living a healthier and happier lifestyle. (It is not a diet, it is not an unrealistic quick fix diet challenge, and it is not a crazy exercise program.)

So…the big questions are….What does this program include & how much does it cost?

 

For ONLY $25/week the program includes: 

 

One-Day Retreat (Sat FEB. 3 from 9:30am – 3:30pm) Covering in Detail:

Nutrition & Meal Planning Education Presented by Amanda Salazar, Owner of Edge Fitness & Health & Fitness Expert.
 
-Your proper portion sizes for all foods (fruits, veggies, proteins, carbohydrates, fats, etc.)
-What your daily meal plan should look like (each meal specifically and overall)
-Learn about macros, what are they, why are they important, how to figure them out. You will calculate your own macros (grams of protein, carbs, fats) needed maintain weight and to lose weight/body fat
-You will be educated on how to use a specific macros app to log a day of meals to make sure you are where you need to be based on your macro numbers and see what a day of food should look like for you. You will also be taught how to re-calculate your macros if you reach a peak or plateau (are no longer getting results) in order to get continued consistent results and move forward in achieving your goal
-Meal Prep/Planning 101: Learn how to properly meal prep food (your meal plan) for a week in an efficient amount of time – tips and tools that will save tons of time!
-Learn innovative ways to give your daily healthy meal plan new flavor and variety without getting bored
 
Behavior Change For Lifetime Success & Barrier Breaking Tools Presented By Stacy Shilter-Pisano, Counselor, Therapist, & The Emily Program Site Director.)
 
-Identifying barriers to the achievement of set goals
-Intervening on behaviors identified as problematic
-Increasing awareness of psychological underpinnings related to problem behaviors
-Deepening understanding of relationship with food/body
-Developing a stronger sense of Self independence of appearance OR performance
-Effective strategies for coping with challenging internal experiences, including thoughts/emotions
-Each participant will get a private mini session with Stacy the day of the retreat to discuss your own personal areas of behavioral struggle and find out how to best start changing your behaviors.

 

14-Day Metabolic Reset Detox Program (Average Weight-Loss is 6-12 lbs.)

🔹8-Weeks Private Group Online Nutrition and Fitness Guidance, Motivation, and Support

🔹 One-Month Unlimited Fitness Boot Camp Class Membership & Dri-Fit Tank Included (while supplies last)

🔹Five InBody Measurement Check-Ins at Capital Weight-Loss Clinic**

 **NOTE: InBody Check-Ins NOT INCLUDED in the price. This is an additional add-on program option for $99. If you would like to add it let us know after signing up for the program. Measures Body Fat, BMI, Weight, Size Changes Throughout Body, and More)

 

 

SIGN-UP NOW – CLICK HERE!

**HOLIDAY SPECIAL** 6 Personal Training Sessions + 1 Month Unlimited Boot Camps

 

 

 

 

 

 

 

 

 

SIGN UP========> http://ow.ly/A3v230gQXGR

 

HOLIDAY SPECIAL 
——————————–
**VALID FOR THOSE NEW TO PERSONAL TRAINING AT THE EDGE FITNESS STUDIO IN TUMWATER, WA.
***OFFER EXPIRES at 11:59pm on 12/25/17
———————————

CYBER MONDAY DEAL DETAILS:
-6 HALF SESSIONS WITH THE PERSONAL TRAINER OF YOUR CHOICE
(SEE INFORMATION ABOUT EACH TRAINER BELOW; ALL SESSIONS MUST BE USED BETWEEN 12/25/17 – 2/25/18)

-1 MONTH UNLIMITED BOOT CAMP CLASSES (MEMBERSHIP BEGINS THE DATE OF SIGN-UP)

-DEAL ALSO INCLUDES A FREE EDGE FITNESS DRI-FIT WORKOUT TANK! (Men’s and Women’s style/sizes available)

-NO MEMBERSHIP/PERSONAL TRAINING PACKAGE HOLDS. NO CHANGING OF MEMBERSHIP/PERSONAL TRAINING START DATES. NO REFUNDS. NO TRANFER OF MEMBERSHIP TO ANOTHER INDIVIDUAL OR PROGRAM/SERVICE.

-ONCE REGISTERED, THE OWNER OF EDGE FITNESS WILL BE NOTIFIED AND CONTACT YOU TO GET YOU SETUP FOR YOUR PRIVATE SESSION WITH YOUR PERSONAL TRAINER OF CHOICE. YOU CAN START THE BOOT CAMP CLASSES IMMEDIATELY AND ATTEND ANY CLASSES!

 

SIGN UP========> http://ow.ly/A3v230gQXGR

 

——————————————–
****PICK YOUR TRAINER*****
(Look up each personal trainer’s business name on facebook to learn more about them too!)
——————————————–
AMANDA SALAZAR, Owner Edge Fitness, Personal Trainer, Nutritionist
-Personal training & whole foods nutrition programs (focused on weight-loss/weight management)
-Intro to weight lifting, olympic lifting, kettle bell training
-Specializes in metabolic fat-loss training systems
-Partners with local physical therapists to provide continued safe fitness training for physical therapy graduates
——————————————–
RYAN HOLLINGSWORTH, Owner Train With Form, Personal Trainer
-Athletic performance programs
-Specializes in HIIT (high intensity interval training)
-Core conditioning programs
-Endurance training programs
-Boot camp trainer
———————————————
COREY STAPLES, Owner Staple This, Personal Trainer
-Weight-loss and fitness nutrition programs
-Muscle gain and fat-loss specialist
-Boxing and conditioning coach
———————————————-
AKIKO YOSHII-JOHNSON, Personal Trainer, Everlast Master Instructor
-Weight-loss and fitness nutrition programs
-Everlast F.I.T. master instructor
-MMA conditioning and functional training
-Women’s Self-Defense

SIGN UP========> http://ow.ly/A3v230gQXGR


30-Day Healthy Holidays Challenge: Nov. 25 – Dec. 25

MEMBERS……ARE YOU READY FOR A LITTLE FRIENDLY CHALLENGE?

  1. EMAIL US so we know that you are joining the challenge: info@edgefitnessnow.com
  2. Download and print the two documents attached below to use throughout the ChallengeThe first file details with a chart what healthy activities you need to do to earn points to win. The second file is an easy and detailed user guide on how to complete certain social media tasks to earn more points to win. (I have also posted pictures of the files below as well)
  3. READY…..SET……GO!
Edge Fitness_Healthy Holidays CompetitionChart_Details_NovDec2017

Healthly Holidays Challenge_SocialMediaPoints_HowTo_2017

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Turkey Sandwiches with Ginger-Avocado Relish

Makes 4 Servings

Ingredients:
4 green onions
2 tbs Olive Oil
5 tsp Rice Vinegar
3.5 tsp fresh ginger (peeled & minced)
2 tsp Wasabi Paste
1 Avocado
1 to 2 lbs Turkey Breast Cutlets
Asia Sesame Oil
4 Thick Slices Country Bread
4 Large Butter Lettuce Leaves

Directions:
1.In a bowl combine the green onions, olive oil, vinegar, 2 tsp of the minced ginger, and the wasabi. Gently mix in avocado slices. Season to taste with salt and pepper; and set aside.
2. Prepare a charcoal or gas grill for direct heat cooking over high heat. Brush the turkey with sesame oil on both sides, and sprinkle both sides with salt and pepper. Sprinkle the remaining 1 ½ tsps. Ginger over one side of the turkey. Brush sesame oil over one side of the bread. Grill the turkey until just cooked through, 2-3 minutes on each side. Transfer to a plate. Grill the bread, oiled side down, until golden brown, 2-3 minutes.
3. Arrange 1 bread slice, grilled side up, on each plate. Arrange sliced lettuce over each, and then top with turkey. Spoon the relish over and serve right away.

Quick Tip*
Turkey cutlets are terrific for weeknight dinners because they cook quickly and taste great but these sandwiches would also be delicious with grilled chicken breast or fish fillets. Grilling punches up the flavors of the poultry, but if you don’t feel like grilling, quickly sauté the turkey in a frying pan and toast the bread in a toaster. Look for wasabi paste in the Asian food section of the supermarket or in a specialty food store.

4 Avocado Obsessed Desserts

Chocolate Avocado Pudding

Ingredients:

2 large, ripe avocados

3 TBS dark chocolate cocoa powder

½ cup dark chocolate, melted

¼ cup almond milk

2 TBS maple syrup

1 tsp vanilla extract

pinch of salt

 

Directions:

Blend everything in a blender or food processor. Chill and serve cooled.

 

 

Mint Chip Avocado Ice Cream

Ingredients:

2 large ripe avocados

¼ cup honey

¼ cup coconut milk

1 tsp peppermint extract

pinch of salt

dark chocolate, chopped, to taste

 

Directions:

  1. Add avocados to a blender or food processor, along with honey, coconut milk, peppermint extract and salt.
  2. Blend until smooth, scraping down sides as necessary.
  3. Pour mixture into a freezer safe dish and fold in the chocolate chunks.
  4. Freeze for at least 2-3 hours. If freezing overnight, allow to defrost for 10-15 minutes for easier scooping.

 

 

 

Avocado Fudge

Ingredients:

2 medium avocados

¼ cup honey

1 ripe banana

2/3 cup coconut oil, melted

Squeeze of lemon juice

Pinch of salt

Chopped Walnuts

Coconut Flakes

 

Directions:

  1. In a blender or food processor, combine avocado, banana, honey, coconut oil, lemon juice, and salt. Blend until smooth.
  2. Pour mixture into a parchment lined 8×8 inch freezer safe dish and top with chopped walnuts and coconut flakes, or your favorite toppings!
  3. Freeze for at least 3 hours.
  4. Remove from freezer and cut into squares.

 

 

 

Chocolate Avocado Brownies

Ingredients:

1 large ripe avocado

2 eggs

½ cup honey

1 tsp vanilla extract

2/3 cup whole wheat flour

¼ cocoa powder

1 tsp baking powder

 

Directions:

  1. Preheat oven to 350 degrees F
  2. Combine avocado, eggs, honey and vanilla extract in food processor or blender.
  3. In a large bowl, whisk flour, cocoa powder, and baking powder.
  4. Combine the wet and dry mixtures and fold until a batter forms. Our batter into a greased 8×8 inch baking pan.
  5. Bake for 20-30 minutes.
  6. Allow to cool and enjoy!!

 

 

Honey Garlic Butter Salmon in Foil

Ingredients:

¼ cup butter

1/3 cup honey

4 large cloves garlic, crushed

2 tbs fresh lemon juice

2 ½ pound fillet of salmon

sea salt, to taste

cracked pepper to taste

Lemon slices (to serve)

2 tbs fresh chopped parsley

 

Directions:

  1. Preheat the oven to 375 degrees. Line a baking tray with large piece of foil, big enough to fold over and seal to create a packet.
  2. In a small saucepan, melt the butter low-medium heat. Add the honey, garlic and lemon, and whisk until the honey has melted through the butter and the mixture is well combined.
  3. Place the salmon onto the lined baking tray. Pour the butter/honey mixture over the salmon and using a spoon, spread evenly over the salmon. Sprinkle with a good amount of salt and cracked pepper. Fold the sides of the foil over the salmon to cover and completely seal the packed closed so the butter doesn’t leak out.
  4. Bake until cooked through, 15-18 minutes, depending on the thickness and preference. Open the foil, being careful of any escaping steam, and brill/broil under the grill/broiler for 2-3 minutes on medium heat to caramelize the top.
  5. Garnish with parsley and serve with lemon slices.

4 Ingredient Almond Yogurt Cream

Ingredients:

2 cups Greek Yogurt

½ cup Almond Butter

1 Tbsp. Vanilla Extract

5 Tbsp. Agave

 

Directions:

Mix all ingredients together and freeze for 4 hours.

 

Options:

Grill halves of peaches, add scoop of frozen yogurt, top with sliced almonds, and drizzle with agave.

Morning Glory Muffins

Ingredients:

1 cup honey

3 eggs

1 cup butter

2 tsp vanilla

2 cups grated carrots

1 apple grated

1 ½ cup whole wheat flour

2 tsp baking soda

2 tsp cinnamon

¼ tsp salt

optional: ½ cup flaked coconut

 

Directions:

Mix all ingredients together. Place in muffin tin and bake at 350 degrees for 20 minutes.

 

Alternatives:

Substitute apple sauce for butter, 3 bananas for carrots and apple, or ½ oat bran and ½ coconut flour for whole wheat flour. Options are limitless and easy to make to your preference.

 

Paleo Crispy Oven Baked Sweet Potato Fries

Prep time: 10 mins

Cook time: 30 mins

Total time: 40 mins

Serves: 4

Ingredients:

-4 small-medium sweet potatoes (we prefer garnet), 6-8″, 2-3″ in diameter

-3 tablespoons olive oil or melted coconut oil (this amount is not an exact science..enough to make sure all your sweet potatoes are coated and glossy but not drowning!!

-Sea Salt to taste

-Optional seasonings

Instructions:

1.Preheat oven to 450 degrees and lightly grease 2 cookies sheets or line with parchment.

2.Peel sweet potatoes, but do not rinse them……you need them dry so the oil adheres.

3.Slice your sweet potatoes into french fries – Keep the pieces equal in size and thickness. Fries should be between ½” and ¾”.

4.In a large bowl, toss the fries with the olive oil (or raw coconut oil – just melt in micro first then toss with fries). Also, toss fries with seasonings if you prefer. Some ideas are minced garlic, paprika, cayenne, Cajun seasoning, chipotle powder, chili powder, Italian seasoning. (I wait to sprinkle sea salt on them when the potatoes are on the cookie sheet.)

5.Spread the fries out in a SINGLE LAYER on a cookie sheet. Do not crowd your fries!

6.Sprinkle the fries with sea salt.

7.Place no more than two cookie sheets in the preheated oven and bake for 15 minutes.

8.Remove cookie sheets and using tongs, flip the fries over, they should be golden on the flipped side. Return the cookie sheets, flip flopping the cookie sheet positions.

9.Cook for another 10-15 minutes until the fries are golden and crispy.

Healthier Starbucks Drinks

Ordering a Starbucks beverage can be tricky if you’re trying to manage a healthy lifestyle. We all know that whipped cream-topped Unicorn drinks and caramel-drenched lattes won’t do much good for your bikini bod, but we have a few healthier alternatives that will satisfy your sweet tooth and keep your waistline in check.

 

  1. Grande Unsweetened passion Tango Tea with Coconut Milk- basically a sweet refreshing smoothie with a low carb count.
  2. Grande Iced Coffee with Coconut Milk-low fat iced coffee could be your everyday staple
  3. Grande Cappuccino with Almond Milk- has frothy almond twist on a classic
  4. Caffé Americano- solely water and espresso is the best way to wake up in the morning
  5. Unsweetened Iced Green Tea Lemonade- loaded with antioxidants and quite refreshing on a hot day
  6. Grande Iced Skinny Caramel Macchiato- 10 grams of protein!! Seriously!
  7. Grande Iced Skinny Vanilla Latte- all of the sweetness and half of the carbs
  8. Grande Flat White with Almond Milk- creamy espresso filled classic
  9. Grande Iced Skinny Mocha- little mocha and little espresso! Sometimes you need both
  10. Grande Unsweetened Iced Black Tea Lemonade- healthy adaptation of an Arnie

 

There you have it friends! Enjoy your Starbucks beverage in the morning or refresh in the afternoon with half of the guilt! Stay on track towards your success and enjoy!

7 Reasons Your Muscles Stop Growing

Have you ever wondered why you’re not seeing continued muscles growth after months of training even though you’re putting in a lot of hard work at the gym? Here are 7 reasons why and how you can get your muscles to grow again.

 

  1. Training too hard– Every time you train your muscles intensely, you are actually breaking down your muscles. So your muscles need to recover from the damaged you inflicted on them. So train each muscle group only once or twice a week.
  2. Training too long– Keep your workout intense but try to keep your workouts between an hour to an hour and a half. After about 45 minutes of intense training, your cortisol levels will increase. This hormone is known to destroy muscle cells.
  3. Not enough sleep– You need to sleep more for good muscle to grow. Your muscled grow when you sleep. So get between 6 to 8 hours of good sleep a day and watch those muscles grow faster.
  4. Drinking too much alcohol– Alcohol is known to break down muscle mass and many other body destruction abilities. You’re body also burns the alcohol in your body first before it even gets to the fat burning stage.
  5. Same boring workouts– You must change your workout routine every 6-8 weeks. Your muscles adapt to your routine and stop growing, this is where you see a plateau.
  6. Not progressively overloading your muscles– Try to increase your reps or weight every time you train a particular muscle group. Otherwise, there is no reason for your muscles to grow.
  7. Not enough sufficient protein- If you want to build bigger muscles, you must eat more protein. Protein is the building block to muscle growth. If you can’t get enough sufficient protein in your normal diet, try supplementing with alternative protein intake sources.

 

Cinnamon Cashew Yogurt

 

Makes: 16oz jar

Hands-On Time: 15 minutes

Total Time: 2 to 3 Days

 

Ingredients:

1 cup raw unsalted cashews

1 cup filtered water

1 tbsp pure maple syrup

¼ tsp organic lemon zest+ 2 tsp fresh lemon juice

¼ tsp ground cinnamon

2 oral probiotic capsules

*TIP: Any strength probiotics work but we suggest looking for capsules of at least 5 billion to yield 10 billion CFU total*

½ tsp pure vanilla extract

 

Equipment:

1 16-oz glass jar with lid, sterilized

 

Directions:

  1. To a bowl, add cashews and enough cold tap water to cover by 1 inch. Let soak at room temperature for 4 to 8 hours. Drain cashews, discarding liquid. In a blender, add cashews, filtered water, maple syrup, lemon zest, juice and cinnamon and blend until smooth. Transfer to a 16-oz jar.
  2. Open probiotic capsules and stir contents into cashew mixture. Cover jar with a clean tea towel or coffee filter and secure with a rubber band. Let ferment in a warm place away from direct sunlight for 24 to 36 hours, stirring every 12 hours.
  3. Stir in vanilla. Seal tightly with lid and refrigerate for up to 3 days.

Note: Always add the vanilla at the end as the alcohol can slow the fermentation process.

 

Per Serving: ½ cup

Calories: 174

Total Fat 12g

Sat. Fat: 2g

Carbs 13g

Fiber: 1g

Sugars: 5g

Protein: 5g

Sodium: 4mg

5 Meditation Minutes

 

  • Think of meditation as a time to explore your current state of being, just as it is, in the moment. By letting go of the idea that you are working toward being a certain way, meditation can bring your awareness into the present, grounding you in your experience.
  • A great place to start is with your breath. Focus you attention on the inhale and the exhale. Become aware of your posture and straighten your spine so you feel alert and relaxed but not rigid.
  • When you notice your mind wandering, which it often will, simply acknowledge the thoughts, feeling or sensations that arise, then let them go and gently redirect your attention back to your breath for as long as you’d like.

 

Still having trouble with mediation? Try an app like “Stop, Breath & Think” which include exercises for mindful breathing, guided body scans and recommended meditations to try, depending on your mood.

Kodiak Pumpkin Chocolate Chip Muffins

Ingredients

  • ¾ cup canned pumpkin
  • ¼ cup applesauce
  • 1 egg
  • 1 egg white
  • 1 cup almond milk
  • 2 cup Kodiak cake mix
  • 2 scoops vanilla protein powder
  • 1 tsp cinnamon
  • ½ cup mini chocolate chips
  • 2-4 Tbs baking stevia

 

Directions

Blend the pumpkin, applesauce, egg, egg white and almond milk in the blender until thoroughly blended. Combine all dry ingredients in separate bowl. Combine both, wet and dry ingredients, until mixed well. Pour into muffin tins. Bake for 20 min at 350 degrees F.

Perfect Paleo Pumpkin Pancakes

 

Ingredients

  • ½ ripe banana
  • 2 Tbs pumpkin puree
  • 2 dashes cinnamon
  • dash nutmeg
  • 2 eggs

 

Directions

Mash the banana then mix in the pumpkin. Add spices and mix for consistency. Add the eggs and beat well. Heat a pan on medium heat and cook each side until golden brown.

Add organic maple syrup, almond butter, or fresh fruit and enjoy!

Avocado Cilantro Dressing

 

Serves about ¾ cup dressing

 

Ingredients

  • Half an avocado
  • ¼ cup Greek yogurt
  • ½ cup water (more as needed for consistency)
  • 1 cup cilantro leaves and stems
  • 1 small clove of garlic
  • ½ tsp salt
  • a squeeze of lime juice

 

Directions

Pulse all ingredients in a food processor or blender until smooth. ENJOY!

Apple Coleslaw

Ingredients

  • 1 cup non fat, plain Greek yogurt
  • 1 Tbs Dijon mustard
  • 1 Tbs honey
  • 2Tbs app
    le cider vinegar
  • 2 Tbs French Vanilla Protein
  • 1/8 tsp celery seed
  • salt and pepper to taste
  • 1 apple, chopped
  • 6 cups coleslaw mix (about 1 bag)

Directions

Combine the coleslaw mix and apple in a large bowl and set aside, In another bowl, combine the rest of the ingredients to make the dressing. Whisk until it is all incorporated and has a creamy consistency. Pour over the coleslaw/apple mixture and toss until coleslaw is coated.

Enjoy right away or store in your refrigerator until ready to eat.

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Simple Sloppy Joes

Ingredients:

  • 2 lbs. grass fed ground beef (may add or substitute up to 1/2 lb. of ground beef liver)
  • 2 tbs coconut oil
  • 1 cup chopped white onion
  • 1 cup chopped green bell pepper
  • 1 tsp minced garlic
  • 1 15 oz can petite diced tomatoes
  • 1 6 oz can tomato paste
  • 1 tbs chili powder
  • 1 tbs Worcestershire sauce
  • 1 tbs yellow mustard
  • 1 tbs ketchup

Instructions :

In large skillet melt the oil then brown the meat. Add onions, peppers and garlic then cook until onions are translucent. Add remaining ingredients and simmer about 10 to 15 min until desired consistency is reached. May serve on lettuce leafs, roasted butternut squash bowls, with homemade bread, or as is.