Easy Spinach Salad

Here’s a high protein salad that is bursting with flavor and nutrients. Try the simple homemade salad dressing – it’s much healthier than store bought dressings, doesn’t contain refined sugar, and still lends lots of flavor.

easy spinach salad oh fitness llc recipe

Oh! Fitness LLC
8787 Branch Avenue Box #103 ClintonMD20735 USA 
 • (301) 836 - 1326
Easy Spinach Salad
Print Recipe
Here’s a high protein salad that is bursting with flavor and nutrients. Try the simple homemade salad dressing – it’s much healthier than store bought dressings, doesn’t contain refined sugar, and still lends lots of flavor.
Servings Prep Time
6 people 15 minutes
Servings Prep Time
6 people 15 minutes
Easy Spinach Salad
Print Recipe
Here’s a high protein salad that is bursting with flavor and nutrients. Try the simple homemade salad dressing – it’s much healthier than store bought dressings, doesn’t contain refined sugar, and still lends lots of flavor.
Servings Prep Time
6 people 15 minutes
Servings Prep Time
6 people 15 minutes
Ingredients
Servings: people
Instructions
  1. Add all ingredients into a large bowl. Toss well, and serve.
  2. If you prefer you may mix the dressing (i.e. olive oil, lime juice & pepper) separately, and add it as you eat your salad to prevent wilting to quickly.
Recipe Notes

easy spinach salad oh fitness llc recipe nutrition

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Burger & Sweet Potato Fries

Here’s a classic meal turned healthy. Keep it simple, and it won’t ruin your waistline.

Burger and sweet potato fries oh fitness llc recipe

Burger & Sweet Potato Fries
Print Recipe
Here's a classic meal turned healthy. Keep it simple, and it won't ruin your waistline.
Servings Prep Time
6 servings 20 minutes
Cook Time
20 minutes
Servings Prep Time
6 servings 20 minutes
Cook Time
20 minutes
Burger & Sweet Potato Fries
Print Recipe
Here's a classic meal turned healthy. Keep it simple, and it won't ruin your waistline.
Servings Prep Time
6 servings 20 minutes
Cook Time
20 minutes
Servings Prep Time
6 servings 20 minutes
Cook Time
20 minutes
Ingredients
Servings: servings
Instructions
  1. In a bowl, combine ground turkey, low sodium or salt free seasoning of your choice, and mix well. Shape into six patties, and place into a baking dish. Set aside.
  2. Slice sweet potatoes into french fry strings, steak fries or a size of your choice. In a large bowl toss all sweet fries with 12 teaspoons of olive oil. Sprinkle with low sodium or salt free seasoning of your choice.
  3. Spread sweet potatoes in single layer on prepared baking sheet, being sure not to overcrowd.
  4. Bake burgers & fries at the same time to conserve on energy: Bake burgers at 350° for 20-25 minutes or until a thermometer reads 160° and juices run clear, turning once. They can be served with lettuce and, or tomato slice. Turn up the oven to 450 and continue to bake sweet potatoes until they are tender and golden brown, turning occasionally. May take up to another 5-7 minutes, depending on your oven.
  5. All done! Happy #gymkitchen eating!
Recipe Notes

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Parmesan Crusted Chicken & Squash

Parmesan crusted chicken! Yeah!!!…no breading…Greek yogurt instead of mayonnaise.

Parmesan Crusted Chicken and squash oh fitness llc recipe

Parmesan Crusted Chicken & Squash
Print Recipe
Parmesan crusted chicken...no breading...Greek yogurt instead of mayonaise
Servings Prep Time
6 servings 15 minutes
Cook Time
60 minutes
Servings Prep Time
6 servings 15 minutes
Cook Time
60 minutes
Parmesan Crusted Chicken & Squash
Print Recipe
Parmesan crusted chicken...no breading...Greek yogurt instead of mayonaise
Servings Prep Time
6 servings 15 minutes
Cook Time
60 minutes
Servings Prep Time
6 servings 15 minutes
Cook Time
60 minutes
Ingredients
Servings: servings
Instructions
  1. Preheat oven to 400 degrees. Retrieve two large baking dishes.
  2. In a bowl, add 6 pinches of paprika, 15oz plain non fat Greek yogurt, and all of the cheese (18 tablespoons). Mix well.
  3. Pat the chicken dry, and dredge each peace in the bowl of yogurt, cheese and seasoning. Then place each piece into one of the baking dishes.
  4. Next pour 1/4 cup of olive oil into the other baking dish. Chop your squash/zuchinni into small inch size pieces. Then add to the dish & coat well.
  5. Place both baking dishes into the oven and bake for 45 minutes, or until chicken is cooked through and topping is browned. The veggies should be roasted and done by that time. Serve and enjoy. Happy #gymkitchen eating!
Recipe Notes

Parmesan Crusted Chicken and squash oh fitness llc recipe nutrition

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Ginger Shrimp and Broccoli

Here’s another quick and easy seafood dinner featuring shrimp!

ginger shrimp and broccoli recipe oh fitness llc

Ginger Shrimp and Broccoli
Print Recipe
Here's another quick and easy seafood meal featuring shrimp.
Servings Prep Time
6 people 10 minutes
Cook Time
15 minutes
Servings Prep Time
6 people 10 minutes
Cook Time
15 minutes
Ginger Shrimp and Broccoli
Print Recipe
Here's another quick and easy seafood meal featuring shrimp.
Servings Prep Time
6 people 10 minutes
Cook Time
15 minutes
Servings Prep Time
6 people 10 minutes
Cook Time
15 minutes
Ingredients
  • 2 lbs shrimp measured raw
  • 12 cups broccoli measured raw, chopped
  • 6 whole Bell Peppers chopped
  • 1/4 cup soy sauce low sodium preferred, you may substitute with coconut aminos
  • 2 tsp ginger fresh preferred; you may substitute with a "pinch" of dry ground ginger
  • 2 clove garlic fresh preferred; you may substitute with a "pinch" of dry ground garlic
  • 1/4 cup sesame oil you may substitute with olive oil
Servings: people
Instructions
  1. Preheat oven to 400 degrees F.
  2. Mix garlic, sesame oil, ginger and soy sauce in a large baking dish.
  3. Now place broccoli and shrimp into the large baking dish.
  4. Mix well, cover dish, and place into preheated oven.
  5. Bake 15 to 20 minutes or until shrimp is done (i.e. pink).
Recipe Notes

ginger shrimp and broccoli recipe nutrition oh fitness llc

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You Snooze, You Lose

Sleep matters when it comes to dropping fat.
Your body requires a certain number of hours for rest and recovery, especially when your workouts are dialed in. Recent research shows 7.5 to 8.5 hrs per night to be the best amount according to Harvard Medical School. BUT, the National Sleep Foundation says there’s no “magic number” for everyone, so you’ll have to listen to your body.

A study that followed nearly 70,000 women for 16 years showed that those sleeping less than 5 hrs per night weighed more than those sleeping 7.5 to 8.5 hrs per night.

Paleo Almond Berry Cereal

This is a really easy Paleo cereal featuring almonds! It’s literally a bowl of goodness, not a bowl of crap. Other cereals sit on on grocery store shelves for months, and are far from fresh. This cereal is both fresh & easy. Plus, you can really feel good about feeding it to your family! Did I mention it tastes so good?

paleo almond berry cereal oh fitness llc recipe

Paleo Almond Berry Cereal
Print Recipe
This is a really easy Paleo cereal featuring almonds! It's literally a bowl of goodness, not a bowl of crap.
Servings Prep Time
1 person 5 minutes
Servings Prep Time
1 person 5 minutes
Paleo Almond Berry Cereal
Print Recipe
This is a really easy Paleo cereal featuring almonds! It's literally a bowl of goodness, not a bowl of crap.
Servings Prep Time
1 person 5 minutes
Servings Prep Time
1 person 5 minutes
Ingredients
Servings: person
Instructions
  1. Add all ingredients to the bowl you will eat out of.
  2. Add milk, and enjoy. Happy #gymkitchen eating!
Recipe Notes

paleo almond berry cereal oh fitness llc nutrition

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GymKitchen Easy Baked Salmon

Salmon is filled with quality protein and omega-3 benefits, making it the perfect center of your healthy dinner. Serve your salmon on a bed of fresh, steamed or oven roasted greens.

Easy Baked Salmon

Easy Baked Salmon

GymKitchen Easy Baked Salmon
Print Recipe
Servings Prep Time
6 people 10 minutes
Cook Time Passive Time
25 minutes 30 minutes
Servings Prep Time
6 people 10 minutes
Cook Time Passive Time
25 minutes 30 minutes
GymKitchen Easy Baked Salmon
Print Recipe
Servings Prep Time
6 people 10 minutes
Cook Time Passive Time
25 minutes 30 minutes
Servings Prep Time
6 people 10 minutes
Cook Time Passive Time
25 minutes 30 minutes
Ingredients
Servings: people
Instructions
  1. Preheat oven to 375 degrees F. Coat a baking pan with nonstick spray and set aside.
  2. In a small bowl combine the yogurt, lime juice, and garlic. Put half of the yogurt mixture aside in the fridge.
  3. Slice the salmon into six 4oz pieces.
  4. Coat the salmon with the other half of the yogurt mixture and marinate in the fridge for 30 minutes.
  5. Place the salmon on prepared pan and bake for 20 minutes. Turn on the high broil for an additional 5 minutes until the top of the salmon has browned.
  6. Serve each piece of salmon on a bed of 2 cups fresh, 1 cup steamed or oven roasted greens with a dollop of the reserved yogurt.
Recipe Notes

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The Problem Diet

For more than 20 years the media has bombarded us with a perpetual diet craze. An avalanche of fad diets are announced one after another as breaking news while producing zero wholesome, healthy results.

Sure, you may lose 5, 10 or even 20 pounds on a fad diet…but you’ll gain it all back along with the damage it’s done to your liver, kidneys, hormones and more! How can I be so confident that your results will be short lived and wrecking? It’s actually a simple concept, and once you understand it you will be forever saved from the tortures of yo-yo dieting.

Fad diets saddle you with unreasonable calorie restrictions and some even cut out entire food groups just to produce that short lived drop in weight-a process that is actually harmful to your health. The fad diets also ignore one major component to shaping up: exercise.

You see, most fad diets operate on one age old premise: cut calories, cut calories, cut calories. By restricting the amount of food consumed the fad dieter usually sees an immediate drop in weight. If only it stopped there…

But it doesn’t stop there. Life continues, and the fad dieter returns to their pre-diet eating habits-with a critical difference in their body due to the sudden drop in pounds. They’ve lost precious muscle, and their body has now learned to dysfunctionally function off of a severe calorie reduction.

In practical terms this means that the dieter is more fat and will begin gaining more even though they are eating their normal pre-diet portions. And since exercise hasn’t become a part of their routine, they have minimal muscle to boost their metabolism and burn fat. So what’s a dieter to do? Find a cleanse-right? Wrong.

There is a way to drop pounds and firm your body, but you won’t read about it in the next diet book or hear it on the news.The solution to your fad dieting nightmare is a lifestyle change.

What is a lifestyle change? To change your lifestyle means to replace unhealthy habits with healthy ones, and to do so consistently. It isn’t something you do for a week or two, only to revert back your old bad ways-a lifestyle change redefines who you are.

I know this is starting to sound like some heavy stuff, but hear me out. Changing your lifestyle from one that is unhealthy to one that is healthy will be the best thing that you ever do for yourself. Trust me, I help people like you make this change all of the time.

Fact: The shape of your body is the direct result of your past lifestyle.
So how do I change my lifestyle? That is a great question, and the answer is actually easier than you might think.

Most people who are unhappy with their bodies are really only holding on to a few bad habits. Once these destructive habits are identified and then replaced with healthy habits their body naturally transforms from one that they loathe to one that they are proud of.

In other words, to get the body that you want simply identify your unhealthy habits and replace them with healthy ones. Here are the most prevalent unhealthy habits:

  • The habit of inactivity. Failing to exercise on a consistent basis is one of the most destructive obstacles for your health and figure. (The key word here isconsistent. If you aren’t exercising at least 3-4 times each week then you own this habit.). FitBits, pedometers and other popular activity trackers keep you in a healthy mindset of moving more everyday. Why not give one a try?
  • The habit of overeating. Consuming calories in excess of your daily caloric needs is one of the main reasons that more adults are overweight today than ever before. Unfortunately, the only way to know if you are over eating is to take inventory of what you eat. Electronic food diaries like MyFitnessPal are also great tools to use. They even have build in scanners for prepackaged foods, so that you don’t actually have to count up every calorie yourself!
  • The habit of empty calories. Filling your diet with foods that hold little to no nutritional value is a great way to expand your waist. (Hint: if a food item is made up of mainly sugar and/or fat consider it ’empty’ calories.). Just because a food is 100 calories, doesn’t mean it isn’t junk.

You can lose weight and improve both your appearance and your health.
You can look and feel great.
You can transform yourself into the person that you’ve always wanted to be.

Don’t let another day go by that leaves you a slave to unhealthy habits. Let’s recreate your lifestyle and redefine your body.

By the way, I should mention another deadly habit that destroys too many people’s dreams. The habit of procrastination.

How many times have you told yourself that you will start eating healthy tomorrow? How many times have you promised that you would turn things around? Each day that you succumb to the habit of procrastination is a day that pulls you farther and farther from your goals.

Break that nasty habit of procrastination and start something healthy NOW! Drink a glass of water…do 25 jumping jacks, eat a cup of vegetables at your next meal…just start something NOW!

Peach Protein Shake

peach protein shake oh fitness llc recipe

Peach Protein Shake
Print Recipe
This simple peach protein shake will give you a morning boost.
Servings Prep Time
1 person 5 minutes
Servings Prep Time
1 person 5 minutes
Peach Protein Shake
Print Recipe
This simple peach protein shake will give you a morning boost.
Servings Prep Time
1 person 5 minutes
Servings Prep Time
1 person 5 minutes
Ingredients
  • 1/2 cup peaches no sugar added preferred, frozen
  • 1 scoop Protein Powder low carb; I like Pure Protein Vanilla Plus at Sam's Club
  • 1/2 cup milk your choice of soy, almond, cow...unsweetened
  • 2 tablespoons flaxseed ground preferred
Servings: person
Instructions
  1. Blend all ingredients in your Vitamix/Nutribullet/blender...add as much H2O or ice as you'd like for consistency
Recipe Notes

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3 Busted Fitness Myths

I’m here to warn you of the 3 fitness myths that most people fall for. Don’t waste your time on these:

Myth #1: Take diet pills to boost your effort.
It’s so tempting! The commercials make compelling claims about the power of diet pills, but don’t fall for it. The ‘magic pill’ has yet to be discovered (it has been discovered – exercise. It’s just not in pill form…). Although there are some FDA approved diet pills on the market, the list of side effects are are very real! Most diet pills are more likely to damage your health and burn your pocketbook than to slim you down.

Tip: Don’t pop a pill-instead burn calories with exercise. Anything worth having is worth working for.

Myth #2: Starve the pounds away.

Attempting to lose weight by starving yourself is not only ineffective, it’s also dangerous. It may seem that severe calorie restriction would deliver the quickest weight loss, but your body is complex and by doing so you’ll disrupt your metabolism and become more fat over the long haul. That’s right, you’ll fall into the trap of gaining it all back plus more!

Tip: Don’t starve yourself-instead eat healthy portioned meals and snacks throughout the day.

Myth #3: Do extra crunches to flatten your abs.

We all want our midsection to look toned as we stroll down the beach, but excessive crunches aren’t the answer for tight abs. In order to achieve a lean look you’ll have to focus on burning off the layer of fat that is covering up your abs.

Tip: Don’t obsess about crunches-instead focus on fat burning foods.