GymKitchen: Spinach & Egg White Basil Pesto Wrap

This wrap is delicious for breakfast, lunch or dinner. It’s ready in a flash, tastes amazing, and is filled with lean protein, veggies and whole sprouted grains. Try it today, but don’t be surprised if you get hooked! It’s already saved in MyFitnessPal just for you. Servings: 1

Here’s what you need:

Spinach Egg White Basil Pesto Wrap Recipe

Spinach Egg White Basil Pesto Wrap Recipe

  • 1 teaspoon olive oil
  • 1 garlic clove, minced
  • 1/4 cup tomato, finely chopped, no seeds
  • 1 cup spinach, roughly chopped
  • 3 egg whites
  • pepper to taste
  • 1 sprouted grain tortilla
  • 1 Tablespoon Cibo Naturals pesto (or combine 1 cups basil leaves, 1 clove garlic, 1/4 fresh parmesan cheese, and 2 1/2 Tablespoon olive oil in a food processor and blend until it becomes a paste.)
  1. Spread a tablespoon of pesto over the tortilla and set aside.
  2. In medium sized skillet warm the olive oil over medium heat. Add the garlic and sauté until golden. Add the tomato and cook for another 3 minutes. Add the spinach and cook until it is soft and wilted. Remove the veggies from skillet, set aside in a bowl.
  3. Pour the egg whites into the skillet, season with pepper. Cook until the egg is no longer runny.
  4. Arrange egg whites in a line down the center of the tortilla. Top with veggies and then fold the ends up and wrap like a burrito.

Nutritional Analysis: One serving equals: 322 calories, 30g carbohydrate, 17g fat, 19g protein, 6g fiber, 254mg sodium, and 1g sugar.
Spinach Egg white basil pesto wrap oh fitness llc recipe nutrition
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Oh! Fitness LLC
8787 Branch Avenue Box #103 ClintonMD20735 USA 
 • (301) 836 - 1326

Want great legs? Here’s how…

5 Moves For Sculpted & Toned Legs

Legs are one of the most common problem areas that folks complain about. Can you relate?

Do you avoid wearing shorts and hate the thought of a bathing suit?

If your thighs rub together, buns jiggle and dimples appear, it’s time to step up your leg routine.

Whatever you’d like to improve about your legs, it isn’t going to fix itself. The best strategy for getting killer legs is to include strength training for your lower body in your regular exercise routine.

To tone and sculpt your legs, here are five exercises you can do a few times a week to make a difference there. Stick with it and you’ll be showing off those legs before you know it.

Tone Your Legs Move #1: The Front Box SquatFront Box Squat Oh Fitness LLC
A properly done squat is a powerhouse of an exercise. In one movement you work your glutes, hips and thighs. Talk about hitting all the problem areas!

Generally a box/chair squat is considered the safest, since it places less stress on the knees. Here’s how to do a proper box/chair squat. Position your feet shoulder-width apart. Keeping your back straight, core tight, chest up, and shoulders back, squat down like you’re going to sit in a chair. Bend at the knees until your thighs are parallel to the floor, keeping your knees from extending past your toes. Exhale & push through your heels as you stand back up. Repeat for up to 20 repetitions without resting. As your endurance builds, feel free to add resistance by adding weights.

Tone Your Legs Move #2: Curtsy Lunge KickCurtsy Lunge Kick Oh Fitness LLC
This move is a little more complicated but worth the effort. It works your abs, buttocks, and legs—including your inner thighs.

To do the curtsy lunge kick, first stand up straight with your arms bent and hands by hip. Step back, crossing behind your other leg & lowering your body down. Your torso should lean forward slightly too. Next, push down on your front foot to return to your starting point. Lastly, swing the other leg straight out to the side as high as you can. Do up to 20 reps. Then repeat on the other side.

Tone Your Legs Move #3: The Mountain ClimberMountain Climber Oh Fitness LLC
This rocking leg exercise mimics the movement of climbing a steep mountain. The faster you move your legs, the more of a cardio workout you’ll get as well.

Get into a push-up position: hands and toes on the floor holding up your body. Holding in your abs, lift your right foot, and bring your right knee toward your chest. Tap the floor with your right foot, and then extend your leg back to starting position. Repeat with your left leg, bringing your left knee up toward your chest and tap the floor. Return to start position. Repeat with both legs for up to 20 repetitions.

Tone Your Legs Move #4: The LungeLunge Oh Fitness LLC
The lunge is arguably the best leg exercise, as it works pretty much every leg muscle as well as your buttocks. There are quite a few variations to the simple lunge, but to do the basic lunge, stand up straight and tighten your core.

Step forward several feet with your right foot, lightly landing heel first. Bend both legs down until bent at 90 degrees and your left knee is about an inch above the floor (if you can). Your knee shouldn’t extend further than your toes. Keep your body upright, tighten your core and work to keep your balance by not wobbling from side to side. Lift your body up and bring your hips forward until you’re standing straight. Repeat on the other side, lunging forward with your left foot. Complete 20 lunges per leg.

Tone Your Legs Move #5: The Step-UpStep Up Oh Fitness LLC
Step-ups are great because they mimic movements you perform in daily life. This exercise works your legs and also gets your heart pumping. When you step-ups you can hold a dumbbell in each hand to increase resistance. In addition, you’ll need a fitness box step, bottom stair, sturdy box, or low stable chair.

Step up with your right foot, pushing off of your front foot and then bring your left foot up. Step back down, so both feet are on the floor. Repeat, stepping up first with your left foot. Continue doing this 20 times with each leg.

Incorporate these moves into your routine to tone your legs, lift your buns, strengthen your core, and to encourage healthy weight loss.

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GymKitchen: Fruity Tuna Salad

Here’s a simple and light version of tuna salad. It cuts out high-calorie mayonnaise and adds some chopped fruit and vegetables to really liven it up. Interesting right?  Servings: 3 

Here’s what you need…

  • Fruity Tuna Salad Recipe

    Fruity Tuna Salad Recipe

    1 green apple, chopped

  • 2 green onions, tops only, chopped
  • 1/4 cup fresh parsley, chopped
  • 2 cans albacore tuna, in water, drained
  • 1 Tablespoon dijon mustard
  • 1/4 cup coconut oil, melted
  • 1/4 cup red grapes, halved
  1. Mix all of the ingredients in a large bowl and serve immediately. I like to serve this salad in large butter lettuce leaves. Happy #gymkitchen eating!

Nutritional Analysis: One serving equals: 336 calories, 17g carbohydrate, 16g fat, 33g protein, 486mg sodium, 4g fiber, and 14g sugar.

Fruity Tuna Salad Nutrition

Fruity Tuna Salad Nutrition

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3 Food Tricks for Faster Results

A challenging workout is an essential part of any fat loss plan. It sculpts your muscles, raises your resting metabolism, whittles down your waist and gives you functional strength and endurance.

The only catch is that you can seriously slow, or even reverse, your results by eating poorly. There’s nothing quite as frustrating as when you are working out like a champ only to face the same belly rolls each morning!

To keep you from giving up in frustration, I’ve put together the following 3 Easy Food Tricks to amp up your results.

Why am I calling these tricks? A trick usually implies that someone is getting fooled, and, well, in this scenario you’re that someone. These tricks will fool your taste-buds and your mouth into thinking that you’re eating your regular favorites, when, in fact, you’ll actually be eating a meal with fewer calories, fewer carbs and more fiber.

This means quicker fat loss and smaller belly rolls.

That sounds fantastic, right? So let’s dig right in…

Easy Food Trick #1: RICE
Rice is a big part of many a meal. There’s white rice, brown rice, stir fried rice, sticky rice, wild rice and the list goes on. All of these kinds of rice (yes, even brown rice) are packed with carb and calories. This is great, if you are a growing child or an athlete, but not so great for someone with a fat loss goal.

Rather than give up rice completely, because that would make your veggies and meat look really lonely on a half-empty plate, let’s turn to Easy Food Trick #1.

CAULIFLOWER RICE: Now, don’t get skeptical on me until you give this food trick a try. To make rice from cauliflower first wash it and trim the leaves and stems. Chop into small pieces and then run those pieces through a food processor with the grating attachment. This will result in a rice-like consistency. Place the cauliflower rice in a large skillet with a Tablespoon of olive oil and cook over medium heat for about 5 minutes. Season and you are good to go. Serve your normal vegetable and meat dishes over a bed of cauliflower rice just as you would traditional rice. To much prep work? Then at least eat half the rice you usually do.

Easy Food Trick #2: NOODLES
Have you ever noticed that when you crave your favorite pasta dish, you’re actually just craving the sauce? Noodles alone are bland and unspectacular. The magic, as well as the protein, is in the sauce.

Noodles, like traditional rice, are packed with calories and carbs that get in the way of your fat loss results. So, rather than just eating a bowl of sauce, try Easy Food Trick #2.

ZUCCHINI NOODLES: Again, try this trick before you knock it, I’m guessing that you’ll be pleasantly surprised. Wash a zucchini, and then run a vegetable peeler down its sides, creating long, wide noodles. Stop when you reach the inner, seedy part of the zucchini. These raw, zucchini noodles do not require any cooking, simply throw them onto your plate and top with your favorite pasta sauce. (Of course, I’m assuming that you’re not going to use a white, cream-based sauce, but that’s another article for another day.). Too much work for you? Then try zero calorie Shirataki Noodles instead.

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Easy Food Trick #3: BREAD, BUNS, TORTILLAS
Cauliflower rice and zucchini noodles are all find and dandy for those meals that you prepare at home, but what about your meals eaten out? Many restaurant meals revolve around bread, buns or tortillas. These things are tasty, yet filled with calories and carbs that add to those annoying belly rolls.

That’s when you turn to Easy Food Trick #3.

THE LETTUCE WRAP: This trick is more popular than the first two, so you may already be familiar with it. How does it work? When ordering your meal, be it a sandwich, burger or tacos, ask that it be wrapped in lettuce in place of the bread, bun or tortilla. Most places are really cool about it, and you end up getting to eat the good part of the meal – the meat and flavors—without the carb-filled extras. If for some reason the restaurant is unable to wrap it in lettuce for you, then ask for the filling to be placed on a pile of greens and eat it with a fork. I get the bunless burger at Red Robin every time I go! That way, I can eat my fries and not feel like I had a carb overload!

Try these 3 Easy Food Tricks out for the next 30 days, and see how quickly your fat loss results ramp up. The improved results will motivate you to workout harder and more consistently, which will then add to an even greater desire to eat better. Win win!

Get Back on Track To Fitness After Your Vacation

So you went away, saw a new part of the world, and now you’re back. You ate, you drank, you relaxed, and then you ate some more. 

And now it’s time to face the music. 

It finally hits you… after your week of less-than-healthy eating… Your body is puffy and bloated. Your joints are achy. Your clothes feel tight. 

Are you are feeling that way right now? 

Here are 5 steps to get you back on the fitness fast track after your trip. 

Step One: Focus
Your vacation happened. You ate things from the “don’t eat this” list, you drank more that you should have…but now it’s over. 

Draw a line in the sand. You’re back home so the bad eating stops now. 

If you’re serious about your fitness goals, then your vacation was the welcomed exception, and not the rule. Don’t beat yourself up for letting loose on your trip. Simply get back up, dust yourself off, get focused and back on the horse. 

Step Two: Hydrate
While travel days can take on many forms, the end result is most often dehydration and water retention. The only way to restore your balance is to get hydrated. 

Your first priority in getting back on track is to drink plenty of water throughout your first few days home. Start with a tall glass of water in the morning and carry a water bottle with you to sip & fill throughout the day. 

For flavor and an antioxidant kick, add sliced fresh fruit (i.e. lemon, strawberry, kiwi…), herbs or vegetables (i.e. cucumber) to your water, just like at the spa. 

Step Three: Cleanse
For your first few days home I need you to be extra picky about what you eat. Stick with only whole, real foods like fruits, vegetables and lean meats. Whole, real foods will help to restore balance and block out cravings. That’s all a cleanse is…getting rid of the junk and gunk by replacing with the naturally good.

Don’t eat any packaged foods for the next few days. This means no snack foods, processed meat slices, pasta, baked goods or alcohol. 

If it doesn’t grow on a tree, sprout up from the ground swim, or walk on all fours, it’s processed.

Step Four: Rest
As relaxing as vacation days are, most end with the feeling of exhaustion. Make catching up on sleep a priority over the next few days. 

When your body is low on sleep, it becomes easier to make poor eating choices. You’re also less likely to get back into your workouts if you don’t give your body a chance to rest. 

Aim for getting a full 6-8 hours of sleep each night. 

Step Five: Exercise
It’s time to sweat out all those vacation indulgences. So lace up your athletic shoes and put on your favorite gym clothes. When you start your first workout, ease in slowly. Take the time to warm up and stretch your muscles before powering up to a solid routine.

GymKitchen: Flax Meal Rustic Protein Pancakes Cakes

Who doesn’t love pancakes? Here’s a carb lovers recipe (saved in MyFitnessPal database  by Oh Fitness LLC) that’s also very nutrient dense. These pancakes are packed with protein and contain omega-3 fatty acid from the flax meal. Omega-3 fatty acids are not manufactured naturally in your body, and thus must come from your diet as they are essential for growth and development. Servings: 2

Here’s what you need…

Flax Meal Rustic Protein Cakes

Flax Meal Rustic Protein Cakes

  • 1 egg and 2 egg whites
  • 2/3 cup lowfat, no added salt Hood cottage cheese
  • 1/2 cup whole grain cornmeal
  • 2 tablespoon whole wheat flour
  • 1 teaspoon baking powder
  • 1 tablespoon In The Raw Monk Fruit
  • 1/3 cup nonfat milk
  • 2 tablespoon flax meal
  • 1 teaspoon grated lemon peel
  • Sliced banana *optional*
  1. Place all ingredients in a blender and blend until smooth.
  2. Bake on a 350-degree griddle lightly greased with cooking spray.

Nutritional Analysis: One serving equals: 274 calories, 7g fat, 34g carbohydrate, 22g protein, 308mg sodium, 3g fiber, and 5g sugar.

Flaxmeal Rustic Protein Pancakes Cakes

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Your Reason Why (motivation)

Why do you want to exercise and get into great shape? Grab onto the first answer that came into your mind. That is your unique reason why.

Your reason could have to do with weight, size, shape, strength, appearance, health, function or longevity. Or it could be about something completely off the wall. Hey, it’s your reason and there are no wrong answers.

THIS REASON IS YOUR MOTIVATION. It’s the thought that you NEED to return to whenever you’re feeling discouraged or want to give up. Remind yourself of it often. Write it down and put it where you will see it everyday. If you just don’t quit then you’re bound to succeed.

 

GymKitchen: White Bean Ratatouille Recipe

Ratatouille is a dish of cooked vegetables that originated in southern France. It is hearty and satisfying, like comfort food, with none of the guilt. This version contains white beans which add a slight protein kick with a wonderful texture. Serve it hot or cold, either way this dish is sure to please. This recipe is stored in MyFitnessPal.com for you by OhFitness!

Yield: 8 servings

White Bean Ratatouille

White Bean Ratatouille

Here’s what you need:

  • 1 large-size globe eggplant, cut in 1/2 inch cubes
  • 1 tablespoon water, for sautéing
  • 2 medium-size red onions, sliced
  • 3 medium-size zucchini, cut in 1/2 inch cubes
  • 2 red bell peppers, cut into 1/2 inch squares
  • 4 garlic cloves, minced
  • 5 tablespoons olive oil
  • 1/4 cup dry white wine
  • 1 cup vegetable stock
  • 5 plum tomatoes, seeded and roughly chopped
  • 1 tablespoon chopped fresh parsley
  • 1/2 teaspoon dried thyme
  • 1/2 teaspoon dried oregano
  • 2 bay leaves
  • 1 cup dry white beans (quick fix: 2 (15oz) cans white beans, drained and rinsed)
  • fresh ground pepper, to taste
  • 1/2 cup finely chopped fresh basil
  1. Cook white beans per instructions, except do not add salt. OR Use canned beans (Cannellini or Great Northern work best).
  2. Steam eggplant cubes for 10 minutes. Heat the water in a large-size saute pan, add olive oil, onions and cook, for 5 minutes.
  3. Add zucchini and bell peppers and cook, stirring often, for another 5 minutes. Add steamed eggplant and cook another 5 minutes, then add garlic.
  4. Add wine and stock. Bring to a boil over high heat, then reduce heat to medium-high and stir in tomatoes, parsley, thyme, oregano, and bay leaves. Reduce heat, cover, and simmer gently for 15 minutes, stirring occasionally.
  5. Add beans to skillet, stirring well to combine. Cook, uncovered, until vegetables are tender but not mushy and liquids have thickened, stirring occasionally for another 5 minutes. Season with Mrs. Dash or No-Salt to taste if needed.
  6. Remove skillet from heat, remove the bay leaves, and stir in chopped basil.

Nutritional Analysis: One serving equals: 219 calories, 9g fat, 28g carbohydrate, 8g protein, 83mg sodium, 8g sugar, and 11.5g fiber.

Nutrition Analysis

Nutrition Analysis

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GymKitchen: Smoked Salmon Omelet Recipe

It’s healthy, tastes great and is ready in just a few minutes—what more could you ask for in a breakfast? To make this scrumptious omelet into a bigger meal, serve it up with a piece of wheat toast and fresh fruit. All #GymKitchen recipes are saved in MyFitnessPal.com for you to easily track meals. Yield: 2 Servings 

Here’s what you need…

Smoked Salmon Omelet

Smoked Salmon Omelet

  • 3/4 cup egg whites (6 egg whites)
  • 1/4 cup nonfat cream cheese
  • 2 oz smoked salmon
  • 2 tbsp fresh chopped chives
  • Garlic and pepper to taste
  1. Whisk together the egg whites, cream cheese, garlic and pepper. Coat a nonstick skillet with fresh olive oil spray and place over medium heat. Gently push the egg whites toward the center as they cook.
  2. When the eggs are almost set, place the salmon and chives on top. Cover the pan and cook for 30 additional seconds. Remove the lid and fold omelet in half. Cut in half and serve.
QUICK FIX: Cut ingredients in half (single serve). Place egg whites & seasoning in a microwave omelet maker and cook two minutes. Then place salmon, cream cheese and choves on top, and eat!

Nutritional Analysis: One serving equals 177 calories, 3g carbohydrate, 10g fat, and 19g protein, 595mg sodium, 3g sugar.

Nutrition Facts

Nutritional Analysis

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When the number on your scale won’t budge

When the number on your scale won’t budge

If losing fat were easy then we’d all look like fitness models, right?

Unfortunately, the fat loss game is more frustrating than most care to admit. The scale quickly becomes a dreaded enemy—a constant bearer of bad news.

If the number on your scale won’t budge then read on for an explanation:

Possibility #1: You’re Not Eating Enough Calories
This only happens in cases of severe calorie restriction, so don’t take it as a license to eat whatever you’d like. When you’re trying to drop a few pounds by eating next to nothing, it actually counteracts your efforts.

There’s a base number (lowest of the low) of calories that you should be eating in order to maintain your proper bodily functions, including fat loss, so your numbers here to make sure that you’re eating enough. For the average height female adult, that’s 1,200. For the average height adult male, that’s 1,500.

Possibility #2: You’re Eating Too Many Carbs
Even if you eat very few calories….Processed carbs will promote fat storage quicker than you can say the alphabet backwards. I repeat, this happens even when you eat very few calories. Blood sugar and insulin levels always respond the same to processed carbs – whether those carbs are in the form of a FiberOne bar or a Twinkie.

You’re fooling yourself, but not your scale, if you think processed carbs should be included in your fat loss diet. Ask a certified professional how many macronutrients you need (i.e. carbs, protein, fat). MacronutrientCalculator.com is a free tool than can provide a rough estimate. However, it’s important to note that it is not an exact science…everyone is different. It’s just a good starting place.

Possibility #3: You’re Not Switching Up Your Cardio This caveat is more so for advanced fitness enthusiasts & athletes. If your body fat is super high, any and all cardio is great! If you’re doing hours (yes, hours) of steady-state cardio, it’s gonna end up working against your fat loss efforts. All that cardio promotes the release of stress hormones in your body, which counteracts your ability to lose fat. Switch it up! A well rounded runner might throw in the elliptical &  pool jogging in addition to their tempo & long runs & more for a complete mix up.

See me about designing your ideal exercise routine for maximum fat loss. I’ll let you know how much cardio and what kind of cardio should be included in your routine. Most importantly, I’ll let you know when it’s time to switch it up.

Possibility #4: You’re Not Getting Enough Sleep
You may not see the connection between your sleep patterns and the number on your scale, but it’s there. Sleep patterns have an impact on your hormone levels, and hormones are a huge factor when it comes to losing fat.

Be sure to get six to eight hours of sleep each night to boost your fitness results.

Possibility #5: Your Snacks Have No Protein
Small, whole foods snacks throughout the day can help maintain your metabolism and encourage fat loss, but it all depends on what you’re snacking on. Fruit-only snacks quickly break down to sugar, sugar, sugar, which causes insulin to be released and potential fat storage to occur, much like when you eat processed carbs. Sure, the fruit will make less of an impact than a candy bar, but you could be snacking smarter with protein in the mix.

Make your snacks well balanced (i.e. protein, carbs, and also some fat). This will help to stabilize your blood sugar levels while also keeping hunger at bay longer. Remember, 6 meals a day (breakfast, snack 1, lunch, snack 2, dinner, snack 3).

Possibility #6: You Eat Diet Foods
I get it, you have a fat loss goal so it’s tempting to fall into the trap of purchasing foods that claim to help dieters. The problem lies in the fact that these ‘diet’ products have been highly processed and contain potentially harmful chemicals and sweeteners that will confuse your hormones and promote fat storage.

The best diet strategy, when working towards a fitness goal, is to stick with real, fresh, whole foods. Steer clear of anything fake or processed on most days. That’s right! You need real food from a grocery store or market!!! OMG!

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