GymKitchen: Tasty Tuna Lettuce Wraps (recipe)

This is an ultra-healthy meal that’s quick and easy to throw together. It’s high in protein, loaded with omega-3s, healthy fats & good fiber. Not to mention it tastes great, so dig right in! It’s already saved in MyFitnessPal for you by OhFitness. Yield: 6 servings

Tasty Tuna Lettuce Wraps

Tasty Tuna Lettuce Wraps

Here’s what you need…

  • 2 6oz albacore chunk tuna cans, packed in water
  • 1/2 cup finely chopped onion
  • 36 mini sweet peppers, finely chopped
  • 1 large Granny Smith apple, finely chopped
  • 3/4 cup plain Fage Greek yogurt
  • 8 Tablespoons regular Ken’s ranch salad dressing
  • 12 large lettuce leaves, washed
  • Pepper to taste
  1. Combine the tuna, onion, bell pepper, and apple in a medium bowl. In a small bowl mix the yogurt, and ranch dressing.
  2. Add the yogurt mixture to the tuna and mix until well combined.
  3. Arrange the lettuce leaves on plates, and fill with evenly measured out tuna. Garnish with a dash of pepper. OR pack it all up as part of meal prep for the week like me. Happy #GymKitchen Eating!

Nutritional Analysis: One serving equals: 262 calories, 19g carbohydrate, 12g fat, 21g protein, 377mg sodium, 10g sugar, 2.7g fiber.

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Gymkitchen: Low Sodium Teriyaki Steak or Chicken Wrapped Asparagus

This recipe for teriyaki steak or chicken wrapped asparagus is savory and delicious. It’s a wonderful way to get your protein and veggies all at once! Fight the urge to serve this meal with traditional rice, and instead shred a head of cauliflower in a food processor and sauté into low-carb, guilt-free rice. It’s saved in MFP for your convenience. Enjoy! Yield: 6 servings

Teriyaki Steak or Chicken Wrapped Asparagus

Teriyaki Steak or Chicken Wrapped Asparagus

Here’s what you need:

For the Sesame Blanched Asparagus

1/4tsp Sea salt
96 spears fresh, asparagus (~20-30 in a bunch)
1 Tablespoon sesame seed oil
1tsp lemon zest (optional)
1 Tablespoon fresh lemon juice
1/4tsp Fresh, black pepper


  1. (blanch in batches if needed) Fill pot with enough water to cover 2 inches above asparagus. Bring water to boil.
  2. Wash and trim the ends from  asparagus. Add to the boiling water and blanch for about 5 minutes, until tender and vibrantly green.
  3. Remove from heat, drain and place in a bowl. Toss with the sesame oil, lemon juice and lemon zest. Season with salt and pepper. Set aside.

For the Steak and/or Chicken

1/2 cup sake
1/2 cup mirin
2 Tablespoons freshly grated ginger
2 Tablespoons minced garlic
1/2 cup coconut aminos
2 Tablespoons pure maple syrup
2 Tablespoons olive oil
1.5 lb thinly sliced skirt steak and/or Chicken breastAmazon Image
Mrs. Dash Sweet Teriyaki Marinade
2tbsp sesame seed oil


Combine the sake, mirin, ginger, garlic, coconut aminos and maple syrup in a bowl. Pour over the meat in a shallow container. Place in the fridge and chill for an hour minimum & up to 24 hours. OR Use store bought Mrs. Dash Teriyaki marinade if you have no time to make your own teriyaki sauce in green above.
Heat the olive oil in a grill pan or skillet. Remove the meat from the fridge. Wrap pieces of meat around stalks of asparagus (about 16 stalks & 4oz meat per person). Place in the preheated skillet and cook until browned, about 5 minutes per side. Remove from heat and serve immediately. Happy #gymkitchen eating!

Nutritional Analysis: One serving equals: 241 calories, 10g fat, 129mg sodium, 18g carbohydrate, 6g fiber, and 23g protein.

Teriyaki Steak or Chicken Wrapped Asparagus recipe by Oh Fitness LLC

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GymKitchen: Paleo Banana Pancakes

This recipe comes straight from a client (thanks Safiyya!). It’s a wonderful option for a weekend breakfast – it’s healthy, delicious and ready in 20 minutes. These pancakes are gluten-free and are lower in carbs and sugar than pancakes made from a packaged mix. Serve with a side of fresh berries and egg whites. It’s saved in MyFitnessPal for by Oh! Fitness for your convenience. Yield: 3 pancakes

Here’s what you need…

1 mashed banana
1 egg
dash of cinnamon (optional)

coconut oil (optional)


  1. Combine the mashed banana, eggs, and cinnamon.

  2. You can use a non stick pan like me or, preheat coconut oil on your griddle over medium heat. Ladle pancake batter onto pan/griddle. Flip over once underside is browned.

  3. Serve with a few fresh berries on top and a side of egg whites. Happy #gymkitchen eating!

Nutritional Analysis: Three (3) pancakes equal: 176 calories, 28g carbohydrate, 5g fat, 7g protein, 71mg sodium, 14g sugar.

Paleo Banana Pancakes by Oh Fitness LLC

Postmates: Healthy Fast Food in DC

Ever feel restricted by lunch delivery options at work? Do the “healthy” places not deliver? No worries! Postmates fixes that for you. Just order whatever you need from any store or restaurant in DC, and Postmates will deliver it to you within 1 hour!!! You could order a healthy lunch or snack from your favorite grub spot plus those new pair of shoes from Macy’s at the same time. Both will arrive at your desk in an hour. Talk about a time saver! Now, you can focus your time on the other important things on your list…like exercise : )

Just download their app to get started.


Gymkitchen: Easy Apricot Chicken Recipe

This delicious recipe for Easy Apricot Chicken is a quick and simple dinner that’s filled with antioxidants, fiber and protein. Dinners like this will get you well on your way to transforming your body. Pack the leftovers for a wholesome, fat burning lunch during the work week. This recipe is saved by Oh Fitness in MyFitnesPal for your convenience. Servings: 6

Here’s what you need:

Easy Apricot Chicken

Easy Apricot Chicken

1/2 cup  apricot preserves (no added sugar)
1/4 cup coconut aminos
1 Tablespoon apple cider vinegar
2 teaspoons grated fresh ginger
1 garlic clove, minced
1/4 teaspoon sweet paprika
1 lb chicken tenders


In a medium skillet combine the apricot preserves, coconut aminos, vinegar, ginger, garlic and sweet paprika. Place over low heat and mix often for 4 minutes. Rinse the chicken tenders and place in a baking sheet. Pour the apricot mixture over the chicken, and place in the fridge for 20 minutes.
Turn on the High broil. Line a rimmed baking sheet with foil. Place a wire rack in the center of the sheet and arrange the marinated chicken in a single layer. Place in the oven on the top rack. After 5 minutes, use tongs to flip the chicken. Return to the oven for another 5 minutes. Allow the chicken to blacken slightly.
Enjoy as a high protein snack or add your favorite veggie side for a meal. Happy #gymkitchen eating

Nutritional Analysis: 129 calories, 9g carbohydrate, 1g fat, 21g protein, 295mg sodium, 7g sugar, and 1g fiber.

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Nutrition & Endurance Training: Load Up Or Plan Ahead?

We all know that many athletes love to load up on carbs the day before a big event. Spaghetti dinners (aka pasta parties) are practically a ritual for many high school sports teams the evening before a game. But, what about planning ahead, by training the body to adapt to a greater demand? That might provide an even bigger win!

It’s about tricking those muscles & cells to do more work with less energy over time. That’s efficiency. That’s working smarter rather than harder. The Gatorade Sports Science Institute (did you know that existed? lol) has been working on this, & Keith Baar wrote a great article that breaks things down to the T. Here’s a simple version:

1) Once or twice a week, skip 1 or 2 meals…a low calorie day
2) Have a little caffeine 30-60 minutes before your workout to trick your body into working harder. A cup of coffee will do, with minimal use of sugar or creamer. Or try GU Chomps by Gatorade or Shot Bloks by Clif
3) Have a low intensity workout for a long time…like 45 minutes of slow cardio
4) Immediately follow up your slow, low intensity cardio workout with a fast, high intensity one to really push yourself…like Tabata or another style of HIIT training.


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Gymkitchen: Food Find (ThinkThin)

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If you’ve got a sweet tooth and you haven’t tried a ThinkThin bar then you’re missing out! These bars are thick, Amazon Imagechocolatey and chocked full of protein. The best part is the aftertaste is soooooo faint. If you’ve tried protien bars in the past, you know all about a protein bar after taste. This bar definitely gets a pass for any novice protein bar eater. They have exclusive flavors at Wholefoods, BUT their regular flavors can be found pretty much at any grocery stores these days. Give one a try! Brownie Crunch is my favorite. Finding foods that are healthier than what you’ve been eating, that taste great is the key to successful weight loss. Stock up, and make them a part of your kitchen staples list for life.


Gymkitchen: Gluten Free Sweet Potato Protein Muffins

Most muffin recipes use white flour, sugar, canola oil and dairy—but not these healthy muffins. Each of these gluten free Sweet Potato Protein Muffins is packed with nutrients, vitamins, minerals and 9 full grams of protein. Enjoy one as a part of a nutritious breakfast or as an after-workout snack. This recipe is saved in MyFitnessPal for your convenience by Oh! Fitness. Servings: 12

Here’s what you need:

Gluten Free Sweet Potato Protein Muffin

Gluten Free Sweet Potato Protein Muffin

  • 1 cup almonds (or almond flour)
  • 10 dates, soaked in hot water for 10 minutes
  • 1 cup baked sweet potato, skin removed
  • 1 cup Sunwarrior Classic Raw Vegan Vanilla protein powder (gluten free)*
  • 3 organic eggs
  • 1 teaspoon vanilla extract
  • 1 teaspoon ground cinnamon
  • 1/2 teaspoon ground nutmeg
  • 1/4 teaspoon baking soda
  1. Poke a sweet potato all over with a fork and bake at 425 degrees F for 40 minutes. Remove from oven, cool, and remove the skin. Reduce oven temperature to 350.
  2. Pulse the almonds in a food processor until finely ground. Add the remaining ingredients to the food processor and pulse until fully combined.
  3. Use a non-stick 12-muffin tin or 12 disposable muffin cups. Divide the batter between the 12 muffin tins and bake for 15-20 minutes. Happy #gymkitchen eating!
*If you’re not allergic to gluten, then you can use any low carb protein powder you like.

Nutritional Analysis: 181 calories, 22g carbs, 6g fat, 12g protein, 83mg sodium, 18g sugar, 2.4g fiber

Gluten Free Sweet Potato Protein Muffins Nutrition Facts
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Fitness Nutrition Coaching: What Should I Eat?

That depends on your life/work schedule. There’s no one size fits all rule, because we’re all different. THE BOTTOM LINE IS THIS:  have some evidence to back up what you believe works for your body type. That is to say, track your food experience with a food diary like MyFitnessPal or Calorie Counter…Studies show that people who keep track of what they eat in a diary lose more weight and keep it off with a longer lasting leaner body.

Do you notice that your waistline shrinks when you reduce the amount of sodium in your food? Do you feel more energized, less sluggish, more alert when you eat a high protein breakfast each morning? Do you have less headaches when you drink enough water? Do you binge less at night when you have a well rounded hearty, nutrient dense dinner? The only way to find out is to start tracking the moves you make! To get ahead, you do it with everything else in life, so why not this? Technology makes it easier than ever with apps.

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Nutrient Timing: Workout Window Of Opportunity

Remember that 2006 study by Cribb & Hayes? Maybe. Probably not, but it basically showed that eating high quality, fast digesting protein, carbs and creatine timed closely around workouts would give awesome strength and lean body building results compared to eating too far away from workout time. I bet you’ve seen muscle heads and copycats in the gym with their shakes and supplements, trying to get the best results. Well guess what?

You’ve got to workout in a way that’s best for you! THE BOTTOM LINE IS, research shows this type of nutrient timing works pretty well for advanced training & doesn’t really do much for the average exerciser. STOP doing things you see muscle heads, bodybuilders or seemingly fitness enthusiasts doing, because nine times out of ten, it doesn’t apply to the average exerciser. It’s a great read in a magazine, a great supplement sell in the stores, a fantastic results story, but it’s not worth the time, effort or money spent trying to keep up with the Jones.

JUST DO THIS: Work with techniques that are designed to work best for your current level of fitness. If you don’t know what that is, work with a professional who will meet you at your current level & help you work your way up. Please know that a bodybuilder or fitness model and so on did not start off using the techniques they do today, so you shouldn’t start off using advanced techniques when you’re at a beginner level. That’s a set up for failure. Start slow, and work your way up to the top. No shortcuts!