Lunch On The Go: Healthy Turkey Wrap

Functional Fitness St Louis Workout STL (2)

When you’re in a hurry and looking for lunch on the go, try this amazing turkey breast wrap.

Today I’m sharing a healthy recipe with you that will please your taste buds while taking you one step closer to achieving your fitness goals. This wrap is perfect to pack for lunch or makes a quick and healthy dinner. It’s ready in a flash, tastes amazing, and is filled with lean turkey breast, veggies, and whole sprouted grains. Try it today, but don’t be surprised if you get hooked!

All of that hard work that you put into your workouts can quickly and easily be lost on unhealthy eating – which is why it’s so important to enjoy light, protein-filled meals like this one.

Ingredients

  • 1 sprouted grain tortilla, 6 inches
  • 1 Tablespoon low fat cream cheese
  • ¼ cup tomato, chopped
  • 1 cup lettuce roughly chopped
  • 3oz lean turkey breast slices (recommend: Boar’s Head)
  • Dash of salt and pepper

 

Photo Functional Fitness St Louis Workout STL (1)Instructions

  • Spread a tablespoon of cream cheese evenly over one side of the tortilla
  • Arrange the turkey slices over the cream cheese and layer with tomatoes
  • Top with lettuce, sprinkle with salt and pepper
  • Roll the tortilla closed
  • Cut in half and enjoy lunch on the go!

Nutritional Analysis

One serving equals:

  • 228 calories
  • 6g fat
  • 21g carbohydrate
  • 4g fiber
  • 21g protein

I hope that you get a chance to give this recipe a try this week. It is great for both a snack, or for lunch when paired with a side of veggies.

Remember that I’m only a call or email away to assist you in all things fitness. And if you are not yet one of my prized clients then call or email me now to set up your first workout – I’d love to help you achieve your best body ever!

Call (618) 670-4531 to start your fitness journey.

Perfect Battle Rope Form

Functional Fitness St Louis Workout STL battle rope
Battle ropes are great for building endurance, working shoulders, and developing explosive movement in the body, but how do you do them correctly? Watch the video above for a short rundown on three different ways to incorporate battle ropes into your workout routine.

Important to Remember

  • Watch your form, even when you get tired
  • Get slack–let them move freely
  • Don’t lean back, get in a low squat position
  • Keep your abs stable
  • Palms down grip
  • 30 second timer for most people

 

Battle Rope Drill #1

Alternate explosive movement in arms going up and down, keeping palms facing down. Try for 30 seconds.

Battle Rope Drill #2

Focus on driving through your leg. Squat down and explode up. Try for 30 seconds.

Battle Rope Drill #3

Try a spiral rope movement, actually spinning motion through the rope. Try for 30 seconds.

Have you tried battle ropes before? They are a common tool used in my gym in downtown St. Louis. Come try them at a boot camp or personal training lesson.

Sign up for my newsletter for other great fitness tips.

Your Doctor Wants You To Read This

 

Functional Fitness St Louis Workout STL (4)Your doctor feels like a broken record.

That’s right—he’s sick and tired of telling you how important exercise is to your health because YOU DON’T LISTEN.doc yelling

He’s sick of explaining how so many of your health problems will improve or even disappear as the result of a consistent exercise program.

He’s tired of tallying your controllable risk factors that include physical inactivity and obesity.

So why does he continue to give you the same lecture?

Because he’s seen exercise change lives.

He’s even seen exercise save lives.

1. Feel Greathappy workout

The first thing that patients tell their doctor after starting an exercise program is how much better they feel. People don’t realize how bad they feel. They get used to feeling bad. Then when they start exercising they feel so much better.

Your energy levels boost and you feel great.

2. Pain Be Gonepain of obesity

Next patients notice a reduction in aches and pains. Chronic muscle and joint pain that they’ve lived with for years begins to fade. For some, joint replacement surgery is postponed. For others, arthritis pain is reduced.

Your muscles and joints feel better than ever.

3. Goodbye Coronary Heart Diseaseheart-disease-avoid-diagram

While patients can’t feel this healing benefit of exercise, it is the one that saves lives. Exercise removes two of the major risk factors that lead to heart disease: 1) physical inactivity and 2) obesity. Exercise also increases your good cholesterol (HDL) and lowers your blood pressure.

Your risk of heart attack or stroke is reduced.

4. Goodbye Type 2 Diabetes

Losing a single gram of fat in the pancreas can reverse Type 2 diabetes.

Losing a single gram of fat in the pancreas can reverse Type 2 diabetes. Click for more info.

Patients with type 2 diabetes gain substantial benefits from exercise. Exercise improves the body’s use of insulin, and the related weight loss improves insulin sensitivity. Of course patients with type 2 diabetes need to get guidelines from their doctor before starting an exercise program.

Your blood sugar levels are better controlled.

5. Goodbye Sleep Apnea

Patients with sleep apnea are often caught in a destructive cycle. Their weight promotes occurrences of apnea then inadequate sleep promotes weight gain.sleep-apnea-1

With all of these benefits it’s hard to see why anyone would avoid exercise. What’s your excuse?
I know you’re tired…exercise gives you energy.
I know you’re in pain…exercise alleviates your muscle and joint pain.
I know you’d rather stay in bed…exercise makes your sleep more restful.
I know you’re pressed for time…exercise improves your efficiency and extends your life.

I know you don’t know where to start…that’s where I come in. Call (618) 670-4531 to get set up with an appointment today.

But the results…

Then the next time you see your doctor he won’t give you a lecture.

He’ll congratulate you.

Fit Life vs Flab Life

Functional Fitness St Louis Workout STL (1)
Is being fit even worth it? A question anyone has asked themselves towards the end of an intense workout. Usually the endorphins kick in and say, “Yes! Yes it IS worth it!” But before you get to that point, you have to start, which is the hardest part.

There’s a perfectly sane explanation as to why most people say they want to be fit, and yet only a very small percentage actually are fit. Most of us, instead, are firmly cemented in the Flab Life rather than the Fit Life.

Why is this? Because the Fit Life is hard.

Want to know just how hard it is to lose the flab due to full immersion into the Fit Life?

Here’s a glimpse into the Habits of Being Fit:

Fit Habit#1: Exercise Dailyworkout watch

The truly fit among us choose to hit the gym instead of getting extra sleep, watching TV or doing whatever else it is that you’d rather be doing. Exercise is a daily habit that simply becomes a way of life, rather than a task that’s begrudgingly undertaken on occasion. Those who adhere to the Fit Life incorporate challenging exercise into their lives so often that – gasp – they begin to enjoy and look forward to it!

Fit Habit #2: Eat Clean – All The Time

In the Fit Life you choose your meals based on the nutrition rather than taste and desire. This means plenty of salads, lettuce wrapped sandwiches and lean protein at most meals. Being fit means making it a habit to limit your intake of simple carbohydrates and get lots of protein and fiber.

Fit Habit #3: No Room For Junk

Truly fit people turn down their favorite junk foods –even when they really, really want it. Treats and indulgences are saved for special occasions, and the fact that it’s Monday or that there’s traffic doesn’t count as a special occasion (nice try though!). The Fit Life means cutting out simple sugars and harmful, processed fats out of your diet completely.

Fit Habit #4: Push Harderbeast-cf-crossfit-crossfitgirls-workout-train-trainhard-healthy-fitness-lifestyle-cleaneating-instan

Living the Fit Life is a constant progression. You push your body to be stronger, faster and better during each workout. There’s no such thing as simply going through the motions of your routine – instead your focus is to consistently challenge your muscles to do more each day.

Fit Habit #5: Control Calories

Forget the unlimited buffet line. The Fit Life requires that you limit your total calories to within an appropriate range for your size and goals. Remember, even healthy calories can add up to weight gain when you’re not careful, so calorie control becomes a way of life.

That’s just the basics to living the Fit Life and some of the work that it takes to enjoy a fit and healthy body. Pretty hard, right?

So let’s check out what the Flab Life looks like…

Flab Habit #1: Forget Exercise

Your focus is to spend your spare time being as relaxed as possible. This means plenty of kicking back on the couch. The less that you use your muscles, the more aches, pains and mobility limitations you’ll experience. Oh, and if you’re consuming more calories than your natural metabolism burns then you’ll steadily gain weight.

Flab Habit #2: Eat For Taste

Adhering to the Flab Life means that you get to eat whatever sounds and tastes good. Our human palate is naturally drawn to items that are high in sugar, salt and fat so your eat-whatever-diet will naturally be filled with these fattening foods and will be lacking in protein and fiber. You’ll find your weight increases, and your energy levels plummet, accordingly.

Flab Habit #3: Indulge Oftengross junk food

The Flab Life says YES to junk food. Snacks and meals purchased at convenience stores and fast food restaurants are a staple in your diet. And as I mentioned above, your favorite foods are likely high in sugar, salt and fat. Your indulgent eating is going to raise the number on your scale higher, and higher, in addition to putting you at risk for heart disease, high blood pressure, diabetes and other weight related ailments.

Flab Habit #4: Stay Comfortable

The goal of the Flab Life is to be comfy. This means use as little muscular strength as you can on a daily basis. When you don’t use your muscles they begin to atrophy (shrink!), leaving you with less lean tissue. Since lean tissue raises your metabolism, a drop in lean tissue means you’ll be burning fewer calories at rest than ever before causing fat gain to be automatic.

Flab Habit #5: Pile It On

In the Flab Life there’s no limit on how much you eat – in fact, more is better. As a result you often feel sluggish from your overloaded digestive system. And your motivation to exercise and turn your Flab Life into a Fit Life gets dimmer and dimmer.

So which life is harder? The Fit Life? Or the Flab Life?

The truth is that both of these lifestyles are hard. Just depends oweight loss journeyn which hard you’d rather deal with.

The Fit Life’s hard has to do with discipline, motivation and determination. It’s about doing the right thing rather than the easy thing. Most of all, the Fit Life is about constantly striving forward.

The Flab Life’s hard has to do with excess fat, aches, pains and physical limitations. It’s about avoiding doing the hard thing now and ending up with a body that’s just plain hard to live in. Most of all, the Flab Life is about NOT taking action.

Which hard do you choose?

If you’d like the Fit Life then take action now by calling or emailing me today to get started on a fitness program that’s going to be hard. And rewarding. And life changing.

The best kind of hard.

Try our boot camp or personal training gym in downtown St. Louis. We also offer Facebook LIVE workouts, so make sure to check out the Facebook page for updates.

When All You Want Is Chicken Satay

chicken satay Functional Fitness St Louis Workout STL (1)

It may not come from a floating river in Bangkok or in burger form from a Singapore McDonald’s, but this chicken satay will satisfy you in ways that will make the fitness gods happy. Originally served in Java, satay is a delicious dish of seasoned, skewered meat [in this case chicken, although beef and pork are also traditional]. Come along on this culinary adventure that is sure to please.

Ingredients

  • 8-12 skinless chicken thighs, cut into thin strips
  • 1 package wooden skewers

Chicken Satay Marinade:

  • 1/4 cup minced lemongrass , fresh or frozen
  • 2 shallots OR 1 small onion, sliced
  • 3 cloves garlic
  • 1-2 fresh red chilies, sliced, OR 1/2 tsp. to 1 tsp. cayenne pepper, to taste
  • 1 thumb-size piece galangal OR ginger, thinly sliced
  • 1 tsp. minced fresh turmeric OR 1/2 tsp. dried turmeric
  • 2 Tbsp. ground coriander
  • 2 tsp. cumin
  • 3 Tbsp. dark soy sauce (available at Asian food stores)
  • 4 Tbsp. fish sauce
  • 5-6 Tbsp. brown sugar
  • 2 Tbsp. vegetable oil
  • bibb lettuce, carrots, jalapenos for garnish

Instructions

  • Presoak skewers to prevent them from burning on the grill
  • Blend marinade in blender until it’s liquified
  • Marinade chicken for 4-24 hours
  • Skewer chicken on the soaked spears
  • Grill, and serve

 

Photo Functional Fitness St Louis Workout STL

This chicken satay tastes great plain or with Sriracha sauce! Try serving it with lots of lettuce, carrots, peppers, and cucumbers on the side. Wrap it up like a taco and enjoy the freshness. You can also crumble up a few peanuts for extra protein.

This should be an easy recipe to prep and bring to any BBQ over the summer. No excuses why you can’t stick to your diet, which is more than half the battle on your way to fitness success.

Try it and let me know what you think in the comments. Now get cooking!

No More Workout Excuses

Functional Fitness St Louis Workout STL

No More Workout Excuses

Your excuses for being out-of-shape are getting old. An excuse takes less immediate effort than an action, but in the long run the action taker always has the advantage.

Don’t skip out on your responsibilities with excuses, instead expect more from yourself.
Focus on the big reason why you are losing the fat. Make a list of the benefits you’ll enjoy once you achieve your goal, and read them first thing each morning.

Remember that you can only have two things in life: excuses or results. Which do you want?
Don’t allow excuses to ruin your life any longer.

Top 10 Workout Excuses to Nix

  1. I’m too busy. Yes, schedules are busy…but if something is a priority, you will make time for it.
  2. I’m too old. Almost no one is too old or too frail to work out. Exercise can help prevent falls, decrease muscle loss, and help in a variety of other social, mental, and physical ways.
  3. I don’t want to do it by myself. Find an exercise buddy: you’ll work harder and be motivated to show up.
  4. It’s boring! Don’t just run, bike, box, row, dance, interval train, strength train, use machines, or get a trainer to keep things interesting.
  5. My kids get in the way. That’s why scheduling this time as a priority allows you to focus on your workout. You’re no good to anyone else unless you are healthy and happy.
  6. Something hurts. Instead of stopping completely, get moving. Regular activity is a primo way to treat and prevent common lower back pain. (When you first meet your trainer, explain any issues and we can help with special stretching and strength training around that area.)workout excuses
  7. I’m too fat. As with age, extra pounds are rarely an excuse for not exercising. Don’t worry, we will start you out gradually! Walking, swimming, biking, or other exercises that don’t involve a lot of pounding are great.
  8. I’m already thin. Being lean is a great place to start, but it doesn’t always equal great health. Exercise works from the inside out.
  9. I’m not a gym rat. Few people are. Doing your workout outside in the park, hiking trails or at ballfields can get you outside and still get you a workout.
  10. I have arthritis. The arthritic are not exempt from exercise. In fact, strengthening, stretching, and aerobic exercises can build up muscles and remove strain from the joints. Exercise also helps keep off the excess weight that can exacerbate painful symptoms.

Cut the workout excuses out of your life. Be encouraging to yourself and follow through on your goals.

when-i-lost-all-of-my-excuses-i-found-all-of-my-results-984884

Healthy BBQ Recipe: Sweet Potato Salad

Functional Fitness St Louis Workout STL

It’s almost summertime and BBQ season is nearly here.

But how do you do a healthy BBQ recipe? Trying to maintain a healthy diet at group parties can be tricky, but here is a satisfying  dish that can be wow as a side, or please all on its own.

From SweetPotatoes.com:

Sweet potatoes offer nutrients such as potassium, iron, and vitamin B-6, and are high in Beta Carotene and vitamins E and C. Sweet potatoes are also a good source of fiber when eaten with the skin on. Sweet potatoes can be:

  • Baked
  • Steamed
  • Boiled
  • Microwaved
  • Fried
  • Juiced
  • Pureed
  • Eaten Raw

Functional Fitness St Louis  healthy bbq recipe

Ingredients

  • 1/4 pound prosciutto (225 grams)
  • 3 large sweet potatoes (about 2 pounds/910 grams), cut into ½-inch (12-mm) cubes
  • 4 garlic cloves, chopped
  • 2 tablespoons coconut oil
  • Juice of 1 lime
  • 2 tablespoons olive oil
  • 2 tablespoons balsamic vinegar
  • 2 green onions, chopped
  • Handful of fresh dill, roughly chopped
  • Dash of red pepper flakes
  • Dash of ground cinnamon
  • Salt and pepper, to taste

Instructions

  • Preheat the oven to 375°F (190°C).
  • Line a rimmed baking sheet with foil and lay the prosciutto flat on the sheet.
  • Bake for 15 to 20 minutes, until the prosciutto is slightly crispy.
  • Let cool then roughly chop.
  • In a roasting pan or rimmed baking sheet lined with aluminum foil, toss the sweet potatoes and garlic in coconut oil and roast for about 30 minutes or until slightly browned.
  • While the sweet potatoes are roasting, whisk together the lime juice, olive oil, and balsamic vinegar.
  • Toss in green onions, dill, red pepper flakes, cinnamon, and salt and pepper and mix well.
  • Once sweet potatoes are finished cooking, toss them together with the dressing and prosciutto.

Notes

Serves: 4

Cook time will vary depending on the size of the sweet potato cubes. If you need them to cook faster, cut them slightly smaller (but too small can result in them not holding their shape).

The next time you have friends over, get this dish ready and impress with how tasty and filling a healthy bbq recipe can be! (Bonus points if you upload a picture online and tag it #FunctionalFitnessSTL.)

Happy cooking and make sure to let me know if I can help you along your fitness journey to your goals.

Sweet & Tangy Salmon Recipe

Sweet & Tangy Salmon Recipe

Here’s a protein-packed dinner recipe that will help you shed belly fat. Serve this with a side of dark leafy greens for a satisfying meal.

Salmon is an excellent source of vitamin B12, vitamin D, and selenium. It is a good source of niacin, omega-3 fatty acids, protein, phosphorus, and vitamin B6. It is also a good source of choline, pantothenic acid, biotin, and potassium. (WHfoods.com) In addition to the health benefits, this salmon recipe packs a sweet and tangy flavor that is sure to please.

Sweet & Tangy Salmon RecipeIngredients

  • 1 fillet of fresh salmon
  • 1 cup lite soy sauce or coconut aminos
  • 2 tablespoons fresh minced ginger
  • ¼ cup honey

Instructions

  • Combine the soy sauce, ginger and agave nectar. Place the salmon in a pan and cover with the soy marinade for 1 hour in the fridge.
  • Prepare your grill. If desired, soak a cedar plank to barbecue the salmon on.
  • Grill over medium heat until cooked through and flaky.

Nutritional Analysis

Servings: 2
One serving equals:

  • 300 calories
  • 12g fat
  • 8g carbohydrate
  • .5g fiber
  • 40g protein

Picture This: Visualizing Your Way To Weight Loss

Picture This: Visualizing Your Way To Weight Loss

Having trouble with motivation for your weight loss?

“The key to achieving what you want—whether it’s a healthier body or increased confidence—may lie in your ability to visualize it. Use mental imagery to become stronger, happier, and more effective.” (See more at Real Simple)

Try this technique for weight loss:

Go through your photo albums and find a picture of yourself in your best shape ever. It may be a photo from your college or even high school days.

Now go through your photos and find a picture of yourself in your worst shape ever. You may have to go through old shoe boxes of photos, since this photo may not have made it into your photo albums.

Place the two photos side by side. You can be at any part of your weight loss journey: you at your fittest; you at your fattest. Study the photos. Remember what it felt like to be in great shape. Remember what it felt like to be in terrible shape (you may be living that right now).

Make a decision. Do you want to continue living your life in bad shape? Or will you shake off past failures and do what it takes to achieve the body you once had?

Picture This: Visualizing Your Way To Weight Loss

Check out some of these before and after photos to help you get psyched up.

Share your two photos with me. Show me the great body that you once had and together we will get that body back. Bring these to your first appointment and we can focus on ways to get you back to your goal body. Call today to set up an appointment: 618-670-4531.

4 Reasons You Aren’t Losing Belly Fat

4 Reasons You Aren’t Losing Belly Fat

When you set out to live a healthier, better life, part of your goal was to shed that belly fat that has plagued you all these years. However, try as you may, it sticks around like a bad habit. While extra belly fat is a deterrent to your self-confidence, it comes with an array of serious health dangers as well. From increased risk for cancer to heart disease to diabetes, unwanted belly bulge puts your life at risk every day.

If you’ve been struggling to kiss it goodbye, it may be for one of these five reasons.

Reason #1: Your Mediocre Workout

4 Reasons You Aren’t Losing Belly Fat

As long as you can remember, medical experts have recommended you get at least 30 minutes of exercise a few days a week. And for good reason. Much of the industrialized world has cut movement out of their lives in many ways, making it necessary to hit the gym in order to stay fit. However, if you think 30 minutes of light jogging on the treadmill three days a week is going to get rid of that belly fat, think again. To burn the flab, you’ll need to add strength training to your routine. Doing this will add muscle to your frame, which will help burn more pounds of fat. It will also put your muscles where they belong, which helps your belly look flatter.

Reason #2: Your Fork

4 Reasons You Aren’t Losing Belly Fat

Getting rid of belly fat can’t only be done in the gym. It requires a lifestyle change that includes being very cautious of what you put in your mouth. That means cutting out the processed foods, saturated fats, and whatever else is likely to cause fat to cling to your midsection. In case you’re curious, that includes too much healthy food also. Remember: everything has calories, and if your body doesn’t use it, it’s got to go somewhere, and your waistline is a likely candidate. But your fork isn’t the only thing that matters. Not drinking enough water is a sure recipe for belly fat. After all, there’s a reason a pudgy front is called a beer belly.

Reason #3: Your Stress Levels

4 Reasons You Aren’t Losing Belly Fat

When you feel stressed, it’s because something in your life is going on and you simply can’t let go of it until it’s resolved. Unfortunately, when you don’t let go of stress, fat doesn’t let go of you. It’s due to the chemical cortisol, which is released by your body when you’re facing stress. Harmless as a hormone may seem, this one kicks your appetite into gear and may even make it harder for your body to shed fat. So relax and help your waistline slim down.

 

Reason #4: Your Sleep Habits4 Reasons You Aren’t Losing Belly Fat

Going to sleep is not exciting. Doing it feels like you’re doing nothing. But when you’re in the battle against the belly bulge, getting quality sleep every night is key. How important is it? When researchers concluded 16 years of research into the health of nearly 70,000 women, they saw that the women who slept five or fewer hours every night were at a 30-percent increased risk for gaining 30 pounds than those who got seven hours of shuteye on a nightly basis.

By sleeping well, eating healthily, working out right, and cutting out stress, you can beat the odds and lose the belly fat that has taunted you, no matter your age. And I’m here to help. Call 618-670-4531 or email today to get started on an exercise program that will rid you of your belly fat once and for all. I’m here for you.