The Cure for Flabby Arms

Everybody wants nice and toned arms. Many downfalls of unexperienced trainers lead people to believe that the only way to more defined arms is to curl, curl, and curl.

Yes it is true that adding curls into a program can help in your quest, but centering a strength training routine around them is not the answer.

Stick to basic, compound movements like push ups, inverted rows, and chin ups. If you feel like doing more work at the end of your session, then by all means do a few sets of curls and pressdowns.

Use the "big" movements to help you reach your toned arm goals!

-Eric

Fitness Together Newtonville & Auburndale

Dark Chocolate!

Its Valentines Day! That means chocolate upon chocolate upon chocolate! Fortunately, you know the word MODERATION. While I am not advocating you to gorge all day on these sweets, I am telling you to enjoy the holiday and have a few dark chocolate bits.

Dark chocolate constitutes anything over 65% cocoa. These are the ones that will give you some benefit while also satisfying that sweet tooth of yours.

Dark chocolate contains flavonoids which act as antioxidants, clearing up free radicals within the body. Also, the dark variations also stimulate endorphin and serotonin release, which gives you the overall feel of well being (which is why it can be hard to put down after you start eating).

Enjoy a few pieces today, and reap the benefits of dark chocolate!

-Eric

Fitness Together Newtonville & Auburndale

Avocado Cheesecake

I LOVE cheesecake. So when I found this healthy recipe for a cheesecake, I had to make it! Dont let the avocado part scare you, you cant taste it. Try this out and enjoy a HEALTHY cheesecake (yes, its possible).

Avocado Cheesecake
Ingredients:

Bag of finely crushed pecans or walnuts
Half a stick of Smart Balance 50/50 butter blend with omega-3
1.5 cups Splenda or your favorite sugar-equivalent substitute
1 envelope of unflavored gelatin
1.5 cups of almond milk, unsweetened
1 teaspoon vanilla extract
2 very ripe avocados (almost mushy)
1 lemon for zesting or dried lemon zest
1 package (8 oz) fat-free cream cheese
Topping of choice

Instructions:

1. To make the crust, melt the butter in a pan. Add enough of the crushed nuts to cover the bottom of the pan and soak up all the butter. Thin crust = a little butter and a small amount of nuts. Thicker crust = extra butter, lots of nuts. Up to you. If you want a sweet crust, sprinkle on some extra Splenda.

Stir, kill the heat, then spread evenly into the bottom of a small springform pan.

2. Now let's make the filling. In a cup, stir the gelatin into two tablespoons of water. Let it stand for 5 minutes or so. It may turn into a rubbery hockey puck. This is cool. (And perfectly fine.)

3. Zest the lemon. If you don't know what that means, ask your granny. Or use dried zest like I do.

4. In a small saucepan, combine the almond milk, Splenda, vanilla, and zest. Bring to a boil. Add gelatin puck/mixture, lower to a simmer, and whisk until the gelatin dissolves. This'll take about a minute.

5. In a food processor (or even your blender) add the cream cheese and avocados (both cubed). Pour hot milk mixture in and give it a whirl until it's super smooth.

6. Pour into the crust, cover, and stick it in the fridge for a couple of hours.

Source: Chris Shugart http://tnation.t-nation.com/free_online_forum/diet_performance_nutrition_bodybuilding_velocity_recipe/avocado_cheesecake?id=3532350&pageNo=0

-Eric

Fitness Together Newtonville & Auburndale

Flourless Pizza!

The Super Bowl is here! Usually, this day involves a ton of pizza AND drink. I have been telling my clients about a flourless pizza that I have been making the past month, using cauliflower as the crust! Suprisingly, it tastes amazing!

So hang up the phone, no ordering unhealthy pizza, try this easy recipe instead!

CRUST:
1/2 LARGE head cauliflower (or 1 1/2 cups shredded cauliflower)
1 large egg
1 cup finely shredded low fat mozzarella cheese
1 teaspoon dried oregano
1/2 teaspoon dried minced garlic (or fresh garlic)
1/2 teaspoon onion salt

TOPPINGS:
1/2 cup low sugar tomato sauce
1/2 cup finely shredded low fat mozzarella cheese

Directions:

1. Shred the cauliflower into small crumbles. You can use the food processor if you'd like, but you just want crumbles, not puree. You'll need a total of 1 1/2 cups of cauliflower crumbles (which is about half a large head of cauliflower. Place the cauliflower crumbles in a large bowl and microwave them for 8 minutes. Give the cauliflower a chance to cool.

2. Prepare the crust: Preheat the oven to 450 degrees F. Spray a cookie sheet or pizza pan with nonstick spray (or use a nonstick surface). In a medium bowl, mix 1 1/2 cups cauliflower crumbles with the remaining crust ingredients. Pat the "crust" into a 9 to 12-inch round on the prepared pan. Spray the crust lightly with nonstick spray and bake for 15 minutes (or until golden). Remove the crust from the oven and turn the heat up to broil.

3. Prepare the pizza: Spread the sauce on top of the baked crust, leaving a 1/2-inch border around the edge. Sprinkle 1/4 cup cheese on top. Broil the pizza 3 to 4 minutes, or until the toppings are hot and the cheese is melted and bubbly. Cut into 6 slices and serve immediately.

Other topping ideas:
Sliced tomatoes

Turkey Sausage

Turkey Bacon

Turkey Pepperoni

Pineapple

Olives

Be creative and enjoy this delicious, healthy dish!

Recipe at recipegirl.com

-Eric

Fitness Together Newtonville & Auburndale

Flourless Pizza!

The Super Bowl is here! Usually, this day involves a ton of pizza AND drink. I have been telling my clients about a flourless pizza that I have been making the past month, using cauliflower as the crust! Suprisingly, it tastes amazing!

So hang up the phone, no ordering unhealthy pizza, try this easy recipe instead!

CRUST:
1/2 LARGE head cauliflower (or 1 1/2 cups shredded cauliflower)
1 large egg
1 cup finely shredded low fat mozzarella cheese
1 teaspoon dried oregano
1/2 teaspoon dried minced garlic (or fresh garlic)
1/2 teaspoon onion salt

TOPPINGS:
1/2 cup low sugar tomato sauce
1/2 cup finely shredded low fat mozzarella cheese

Directions:

1. Shred the cauliflower into small crumbles. You can use the food processor if you'd like, but you just want crumbles, not puree. You'll need a total of 1 1/2 cups of cauliflower crumbles (which is about half a large head of cauliflower. Place the cauliflower crumbles in a large bowl and microwave them for 8 minutes. Give the cauliflower a chance to cool.

2. Prepare the crust: Preheat the oven to 450 degrees F. Spray a cookie sheet or pizza pan with nonstick spray (or use a nonstick surface). In a medium bowl, mix 1 1/2 cups cauliflower crumbles with the remaining crust ingredients. Pat the "crust" into a 9 to 12-inch round on the prepared pan. Spray the crust lightly with nonstick spray and bake for 15 minutes (or until golden). Remove the crust from the oven and turn the heat up to broil.

3. Prepare the pizza: Spread the sauce on top of the baked crust, leaving a 1/2-inch border around the edge. Sprinkle 1/4 cup cheese on top. Broil the pizza 3 to 4 minutes, or until the toppings are hot and the cheese is melted and bubbly. Cut into 6 slices and serve immediately.

Other topping ideas:
Sliced tomatoes

Turkey Sausage

Turkey Bacon

Turkey Pepperoni

Pineapple

Olives

Be creative and enjoy this delicious, healthy dish!

Recipe at recipegirl.com

-Eric

Fitness Together Newtonville & Auburndale