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  • Personal Training  in Campbell - 5:17 Total Body Transformations - Recipe of the week: Faux Fried Chicken Apple Skillet

    Recipe of the week: Faux Fried Chicken Apple Skillet

    Is there anything better than single skillet dinners? I wish every meal only required a single pot, pan or skillet! That would sure save us some clean up time. This recipe, for Skillet Fried Chicken with Apple, is everything that a comforting, cold weather dinner should be. The chicken is lightly coated in coconut flour, giving it the feel of fried chicken without the extra fat, calories and guilt. Apple cider and fresh apples along with fresh sage bring seasonal flavors and close-your-eyes worthy taste. Courtesy of RealHealthyRecipes.com Servings: 6
    Here’s what you need

    2 pounds chicken tenders
    sea salt and black pepper
    ¼ cup coconut flour
    3 tablespoons coconut oil, ....

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  • Personal Training  in Campbell - 5:17 Total Body Transformations - The easiest fitness hack that you’re not doing

    The easiest fitness hack that you’re not doing

    It’s the time of year for focusing on fitness, health, and self-improvement; and, as to be expected, we'rebusier than ever here with clients looking to shed pounds and to take the New Year by storm. I love seeing this renewed enthusiasm for fitness and the surge of motivation in the air! I hope that you’re feeling it too. What’s not as awesome is the struggle that I see so many womenendure when it comes to shedding pounds and transforming their body. I mproving your fitness level should be enjoyable, and it’s my sole purpose to help you in this process of achieving your best body and best health yet.
    Let’s start with the easiest fitness hack of all
    , ....

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  • Personal Training and Small Group Fitness in Campbell!


    Check out our new website for 5:17 Total Body Transformations!
    We proudly serve the Campbell, San Jose, and Los Gatos areas! Come see the programs and deals we have to offer. Personal Training, Small Group Fitness, Transformation Experience, and SO MUCH MORE! Fill out the "Request Information" form on the side of the page and stop in for a visit today! Don't forget to click here to visit us on our social media pages!! Facebook Google+ Twitter Instagram Pinterest ....

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  • Personal Training  in Campbell - 5:17 Total Body Transformations - When the right time is right now.

    When the right time is right now.

    Why are you still waiting for the right time to get fit? You are busy and hectic. Your family member is sick. Your job is demanding. You are focused on planning a big life event. Your kids are pulling you in a million different directions. You’re an emotional eater…and now is an emotional time. There are a million and more excuses for why you haven’t made your body a priority…yet. At the back of your mind you believe that the day will come when you are ready to take action in getting back in shape. But that right time hasn’t come. Let’s be honest with each other right now: the right time to get fit won’t ever ....

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  • Time Change Sanity Savers

    Your day magically got one hour longer - yet instead of keeping it to yourself, it just means extra minutes of the same old same. Don’t fret! We’ve compiled some of the best mini activities to keep everyone insane on this crazy day. Here’s hoping for fewer meltdowns and an early bedtime! Eat cupcakes for breakfast Yes, you read that right. Although it’s not what you might think. Breaking from the ordinary can be a fun treat, and thisrecipe makes a great on-the-go breakfast for the week. Start a band Fold a paper plate in half, fill it with dry, uncooked beans, then staple the sides together to hold it shut to fashion homemade maracas. ....

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  • Personal Training  in Campbell - 5:17 Total Body Transformations - Your Holiday Survival Strategy

    Your Holiday Survival Strategy

    There's no denying that the holidays have arrived. Lights have been strung, gifts are being wrapped and holiday treats are everywhere. (And it's not even Halloween yet!) It's no secret that most people gain 5 to 10 pounds over the next month. With all the parties, special meals and edible gifts, weight gain is pretty much inevitable...right? Not so fast. I've come up with a survival strategy to keep holiday pounds from making a permanent home on your hips. This strategy is very simple. I'm not expecting you to have the time to log all your calories or eat every meal at home. We are going to be realistic... Golden Tip to Avoid Holiday Pounds: Spend the next 4 weeks eating like a ....

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  • Personal Training  in Campbell - 5:17 Total Body Transformations - Banishing 'All-Or-Nothing'

    Banishing 'All-Or-Nothing'

    Ah. The all-or-nothing mindset. It’s probably one of the biggest culprits keeping us from achieving our dreams, convincing us that because we had one hiccup – or even a dozen – that we can’t possibly get where we want to go. Most of us fall victim to this process. We “mess up” on our diet and throw the whole plan out the window. Or the kids’ nap schedule foils a planned workout, so we find ourselves on the couch logging nothing. Have you been there? I certainly have. Over and over again. If first choice doesn’t play out, we settle instead for dead last, often sabotaging ourselves in the process. It’s like dropping your iPhone, ....

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  • Personal Training  in Campbell - 5:17 Total Body Transformations -  Where did the time go?

    Where did the time go?

    The number one reason why people don't exercise is that they don't have time. At least that's what they tell themselves . I know we are all busy. Between getting to and from work, balancing responsibilities and having time for yourself, there's little left over for workouts. With the holiday season fast approaching your busy schedule is sure to get even busier. There will be parties, shopping, decorating, cooking and family gatherings. It's no wonder that exercise quickly takes a backseat to holiday activities. You don't have to succumb to weight gain this holiday season. Escape the time crunch excuse in three easy steps: Step One: Schedule Your Workouts You've heard this before, and ....

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  • A Better Halloween for All

    Halloween is right around the corner, and candy seems to be everywhere. Most people use the holiday as an excuse to purchase their favorite treats, and end up eating far more of it than they should. Break out of the weight gain cycle by saying no to candy this year. There are plenty of non-edible treats that you can purchase for the kids, or stick with healthy treats like boxed raisins. By taking a minute to plan ahead you'll save yourself from countless calories. Plus, this will be a great way to help kids live healthier - and ensure kids with allergies can participate. Here are some great ideas to consider instead of food or candy - ....

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  • Personal Training  in Campbell - 5:17 Total Body Transformations - Don't be fooled.

    Don't be fooled.

    The other morning I was in line for coffee with a friend when I noticed the “healthy” pop tarts on display. The packaging was deceptive to give it a wholesome look that would make you believe the snack was a healthy one. I flipped it over and read the ingredients: Refined flour. Refined sugar. Additives. Loads of simple carbs and sugars. There was nothing remotely healthy about it! A snack like that causes weight gain and further poor food choices…and yet people are being fooled into thinking that it’s healthy and good for them. Looking around the coffee shop I realized that the new trend is to present processed snack foods in packaging that suggests that ....

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  • Do You Feel Guilty About This?

    You have so many demands on you. Your family relies on you for money, food, transportation, and a myriad of permission slips, bills and paperwork. You hardly get a moment to yourself at the end of each day, and even less now that school is back in session. It’s hard not to feel guilty about taking a moment to care for yourself. From the moment that your day starts, with making meals, getting ready for work, and getting the kids to school on time and yourself to work on time, you have demands on you minute-by-minute. It’s easy to start feeling like there’s nothing left for yourself, even though the benefits of self-care are well known. How important is ....

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  • Personal Training  in Campbell - 5:17 Total Body Transformations - What the Mind Believes...

    What the Mind Believes...

    Why are you still living in a body and lifestyle that you're unhappy with? In my experience, women get stuck in these residual patterns for very specific reasons - these reasons are subconscious, which is where things get tricky. Self-sabotage is your subconscious way of protecting yourself. Sounds crazy, but it makes sense when you realize that it is a defense mechanism meant to keep things in your life from changing. For instance, you say that you want to lose weight to look and feel amazing, but your subconscious is pulling the strings behind the scenes, keeping your goals just out of reach.??As long as your subconscious believes that you are safer being out-of-shape then you'll be ....

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  • Here's how goals are met

    Do you have unmet goals? You aren’t alone. In fact, most of us live with unfulfilled aspirations, which is why the self-help industry is booming. Unfortunately, many widely used self-help techniques fail to deliver results. Case in point: You’ve probably heard of the “Yale Goal Study” where researchers were said to have interviewed the graduating Yale seniors in 1953, asking whether or not the students had written down specific goals that they wanted to achieve. Then twenty years down the road the researchers looked up each student and discovered that the 3% of the class who had written down their goals had accumulated more personal wealth than the other ....

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  • Staying on Track Through the Season Change

    Whether you had the summer off with your kiddos or you maintained a working mother’s schedule, the transition back to the school year can be a challenge. Regardless of your situation, it’s inevitable that you’ll have more time during those hot summer months, so it can be a little tough to get back into the groove of things come August. The important thing is to keep up with your healthy eating and active exercise schedule even when transition time hits. It might be challenging, but here are a couple of tips to help you stay on track when you’re faced with the hectic balance of sports, music lessons, and teacher conferences once again: 1. Meal Preparation ....

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  • Personal Training  in Campbell - 5:17 Total Body Transformations -  Taking Advantage of Learning Opportunities BEFORE School Starts

    Taking Advantage of Learning Opportunities BEFORE School Starts

    School is fast approaching! Yikes! Are you ready? Did your children study enough over the summer so they are up to speed on Day 1? Did they go to a STEM camp? Practice their math facts? Take summer school to "get ahead?” Do their summer reading? What ever happened to "summer fun" anyway? If you're reading this you already understand that we, as parents, are trying to wrestle a bit of life out of the academics battlefield. Instead of giving in to the academics urge, I wanted to give you some tips on how to merge the two important concepts — teaching life skills while staying on pace with academics. But remember: stay calm, and approach the craziness with ease. Tip 1 - ....

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  • Back-To-School Rules (For The Moms)

    Hey moms! It's almost here. Dreading it or eagerly awaiting it? It's back-to-school time. It's always fun to get the kids ready for another successful year in school. Not to mention, they're getting older by the second and there's no one is getting in the way ofyou taking 3 or 4 (or 100) pictures of their backpacks, outfits, and classrooms. In a way, it's a celebration. A celebrationof public education. A celebration of growing up. A celebration of being a mom. With that said, there's still A LOT to think about in the month of August. If jugglingorientation and shopping isn't enough, you're also dealing with a huge change in your schedule. Here at 5:17, we encourage our ....

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  • Studio swag

    Who likes t-shirts?! We have some brand new studio shirt designs rolling hot off the press - these are soft cotton tees you can snag for $15 if you pre order (regular will be $20). Wecan also have them turned into crop tanks. This is a super fun way to show off those muscles you're buildingand rep your favorite training studio ?? Thedeadline to pre-order is MONDAY - email us with your desireddesign(s) and sizeto place your order (pay at pickup). ....

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  • Your Weekend/Vacation Recovery Guide

    What a weekend (or week)that was! You went out, you ate and drank and had a blast! And now the fun is over and the consequences are setting in…you feel terrible. You woke up with a headache, an overall feeling of bloating and a sluggishness that you can’t shake. Here’s how to reboot and keep the weekend from infringing upon who you want to be. 1. No More Junk! It may sound obvious, but the first step to recovering from all that fun you had is to stop the damage. No more naughty foods. No more alcohol (at least for a few days to reset for normal use). When you are vacationing or partying it’s easy to remove your mindful eating and drinking ....

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  • Nighttime Battles with Toddlers: Choices and Energy Drain

    Does your toddler wake you up throughout the night? Are you as grumpy as your kid is every morning? Not to mention – when was the last time you got a full night’s sleep? This is a common issue for parents of toddlers and preschoolers. Kids wake their parents up for a myriad of reasons. Perhaps they run to their mom and dad because they’re scared, or maybe they just want company. Regardless of why— once they’re up, they’re up. It then turns into an endless list of sleep interruptions for the rest of the night: water, snuggles, bathroom time – ugh. We love them but… UGH! As parents, we can’t all be superstars. ....

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  • Quick and Easy Makeup Routine for the Busy Mom

    It’s early in the morning. The kids are fussy. You just want to go back to bed, but that’s not an option. Or you hit the snooze button one too many times and you’re running late for work. At this point you give up: it feels impossible to find the time or energy to put on makeup. It doesn’t have to be this way, though! We all deserve to look and feel our best. What if I told you that all you need is five minutes? Think it’s impossible? Well, think again. Five minutes is all you need to be able to look presentable to the world -- and possibly to even feel a little bit better about yourself. 1. Your skin is your canvas. After ....

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  • A Beginner's Guide to Fitness

    If you've found yourself asking, "How did I let myself go this far?" know you're not alone. We've all been there at one point or another, and it's no reason to fret... as long as you're doing something about it! Whether you are brand new to fitness, or you’ve simply fallen out of shape recently, here is the quick beginner’s guide to get you back on track quickly. Change your in-front-of-the-mirror thought bubble to:Wow, I’m looking amazing!by reading on and taking the action steps below. Start with Motivation:Why do you want to get fit again? There must be a reason that you desire to change your body at this time in your life. Think about it until you have a ....

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  • Is Your Mind Tripping You?

    Why are you still living in a body that you're unhappy with ??? This isn't necessarily about having a six pack, but how your body feels, how it functions - even how you perceive yourself. In my experience, each person has very specific reasons for why they aren't where they want to be. These reasons are subconscious , which is where things get tricky. Self-sabotage is your subconscious way of protecting yourself. Sounds crazy, but it makes sense when you realize that it is a defense mechanism meant to keep things in your life from changing. ? You say that you want to lose weight to look and feel amazing, but your subconscious is pulling the strings behind the scenes, ....

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  • To she who is down.

    At least one person reading this is feeling less than, so let me be the one to say it: Your value isn't based on what you achieve, accomplish or attain. You are valuable and worthy because of who you are. You have been given gifts and talents like no other. You fill a hole in this world that not another fits. You are not defined by your flaws or faults or missteps, but by the grace and courage to continue to press forward knowing that it is the combination of strengths and weaknesses that makes us unique, makes us possible. Take a deep breath. Say out loud, "I love you, (insert your name) - all of you." There is a strength and confidence inside of you, and we unleash it when ....

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  • Personal Training  in Campbell - 5:17 Total Body Transformations - 5 Obstacles to Fitness Success

    5 Obstacles to Fitness Success

    You want to be strong. You want more energy and confidence. Maybe you want to break into those old clothes. So why aren't you living life in your ideal body? There are many complex reasons that make weight loss a challenge, reasons that go deeper than simply calories-in versus calories-out. I'm talking about the life issues that get in the way of your success. Read the following 5 obstacles and the solutions to unlock your best body ever. 1. You don't want to be bothered. It's in your DNA to avoid pain and seek out pleasure. Unfortunately this works against you when trying to get fit. In your mind, it's painful (or at least uncomfortable) to deny yourself the ....

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  • Come Apart - In A Good Way

    Find yourself in need of some rejuvenation, but strapped for time and/or resources? Here's 3 (free) ways for an instant refresher! 1. Extra hot shower . - Get a heaping dose of "active recovery" with an extra hot shower (be careful not to burn yourself!) similar to the effects of a moderate workout. You'll find yourself more relaxed, breathing better and having less stress and tension - especially if there aren't kids pounding on the door. 2. " Earthing ." - There's actually a ton of research behind this concept of connecting to the ground by sitting, standing (or sleeping) in direct contact with the earth. (Think: barefoot.) This practice can help reduce ....

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  • 29 Simple Ways To Be Fit

    Far too often fitness is presented as complicated and confusing. Nothing could be farther from the truth. Being fit comes from living the following simple everyday practices.Print this list and place it somewhere that you'll see every day - choose ONE and pursue it until it's a habit, THEN move on to another. _ Throw out your big dinner plates. Using small plates at home effortlessly reduces calorie intake and promotes weight loss. _ Make exercise a regular part of your life. Create a network of accountability with workout partners or by working with me, your local fitness expert. _ Know what you want to accomplish. Visualize the end result of your hard work. ....

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  • Personal Training  in Campbell - 5:17 Total Body Transformations - Kale Chips

    Kale Chips

    Salty, crunchy snack foods are a weakness for most people. Instead of eating chips or popcorn or crackers, which quickly add up in unwanted pounds, make a batch of these delicious, crunchy kale chips. Kale chipsare low in carbs and make a delicious crunchy snack. Servings: 5 Here’s what you need… 1 bunch kale, washed and torn, stems discarded 1 Tablespoon olive oil dash of salt and pepper Preheat oven to 300 degrees F. In a large bowl mix the kale pieces with all of the ingredients. Spread evenly on foil-lined baking sheets. Bake for 12 minutes, watching closely that they do not burn. Remove from oven when crispy. Nutritional Analysis: ....

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  • Personal Training  in Campbell - 5:17 Total Body Transformations - The Habits That Make You

    The Habits That Make You

    What are your habits? Do you eat the same thing for lunch, go through the same exercise routine, and fall into bed at the same time each night? Or maybe you've made a habit out of eating whatever looks good, avoiding the gym, and staying up as late as possible. John Dryden famously said, "We first make our habits, and then our habits make us." Confucius said, "Men's natures are alike; it is their habits that separate them." And Aristotle noticed that, "We are what we repeatedly do. Excellence then, is not an act, but a habit." It's pretty clear that the habits you adopt will shape who you are. When it comes to your body, the two habits that control how ....

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  • Personal Training  in Campbell - 5:17 Total Body Transformations -  What's Lifestyle Got To Do With It?

    What's Lifestyle Got To Do With It?

    It happens to everyone. That moment when you realize that it's time to do something about your weight, about that lack of confidence, about that disinterest thing you've noticed. Would you like a picture-perfect 2017? It's not impossible! It may happen when you're looking in the mirror or standing on the scale. Your first thought is to go on a 'diet' but as quickly as that enters your mind the ghosts of a hundred diets past return...along with all the frustration. Then you wonder, why bother? The weight will come back, as it always has. Then you'll be back in front of the mirror as discouraged as ever. The answer is not to go on another diet. The answer is to change your ....

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  • Personal Training  in Campbell - 5:17 Total Body Transformations - Healthy Eating Tips Your Kids Will Love

    Healthy Eating Tips Your Kids Will Love

    Every mom wants good things for their children: a positive outlook on life, a healthy respect for authority, a strong sense of self, a disease-free body...a healthy body & mind. Despite our best intentions, a recent report suggests that for the first time in two centuries, the current generation of children may have a shorter life expectancy than their parents. With all the advances in medicine, how could this possibly be true? The blame falls squarely on today's toxic food environment. In short, our kids are eating too much junk. And who can blame them? Junk food tastes great. The good news is that healthy food also tastes great. Take these simple tips and ....

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  • Got Stress? Get Moving.

    Feeling kind of stressed? You're not alone. Stress is an inevitable part of this time of year, but you don't have to let it get the best of you. By battling stress in your day-to-day routine, you can stop pulling your hair out and get back to living a more relaxed life. How can you turn your stress-filled life on its head? With one of the best weapons against stress: exercise. Working Out Works: When stress is getting you down, you need something to kick you out of your funk. You need something that makes you feel good. Because every time you exercise, you increase your body's production of endorphins. In case you didn't get the memo, endorphins are responsible ....

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  • Personal Training  in Campbell - 5:17 Total Body Transformations - 3 Steps to Overcome Overeating

    3 Steps to Overcome Overeating

    Let's face it, the extra pounds you're carrying around are due to overeating - plain and simple. Why do you overeat? Here are a few likely reasons: Habit: Whether you realize it or not, you eat in a learned pattern, rather than out of need. You clean your plate because that's what your mother taught. You eat what is served without stopping to check if you are full. You butter two pieces of toast for breakfast rather than questioning if one piece would do the job. Absentminded: You forget to pay attention when you eat. Mindless munching while watching a movie, snacking while driving, or picking at food while cooking - these absentminded calories really add up. Something ....

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  • Personal Training  in Campbell - 5:17 Total Body Transformations -  Where Did the Time Go?

    Where Did the Time Go?

    The number one reason why people don't exercise is that they don't have time. At least that's what they tell themselves . I know we are all busy. Between getting to and from work, balancing responsibilities and having time for yourself, there's little left over for workouts. But what we don't realize is that the right wellness plan actually fuels our busy lives, bringing us patience, endurance and resilience for all life throws our way. With the holiday season in full swing, your busy schedule is sure to get even busier. There will be parties, shopping, decorating, cooking and family gatherings. It's no wonder that exercise quickly takes a backseat to holiday activities. ....

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  • Personal Training  in Campbell - 5:17 Total Body Transformations - Cinnamon Ground Turkey Lettuce Wraps with Quick Apple Chutney

    Cinnamon Ground Turkey Lettuce Wraps with Quick Apple Chutney

    Dinners like this will help you feel great and take care of all those Thanksgiving leftovers. The shredded cauliflower, rice and onions in this recipe make an amazing substitution for grain-based pilaf. With the addition of lean, ground turkey and lettuce this comfort-food tasting meal is actually quite lean and green. Servings: 6 Here's what you need: 12 large Romaine lettuce leaves For the Cinnamon Ground Turkey Rice: 1 Tablespoon olive oil 2 carrots, shredded 1/2 yellow onion, minced dash of sea salt 1/2 teaspoon ground cinnamon 1 lb ground, organic turkey 1 head cauliflower, shredded (To shred: cut into florets and run through a food processor ....

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  • Personal Training  in Campbell - 5:17 Total Body Transformations - Greek Omelet Waffles

    Greek Omelet Waffles

    Here’s a fun way to eat your eggs – cooked in a waffle maker! In this recipe the subtle flavors of Greek omelet are served up in a convenient waffle shape – complete with Kalamata olives, feta cheese, roasted red bell peppers, chicken sausage and broccoli. This is the perfect recipe to enjoy for brunch or to make on the weekend and portion out for a week of quick on-the-go breakfasts to grab and enjoy on your way to work. Servings: 4 Here’s what you need… Olive oil spray 6 eggs ¼ cup milk ¼ cup feta cheese, crumbled ½ cup roasted red bell pepper, thinly sliced ¼ cup Kalamata olives, seeded and ....

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  • Getting Past Mental Roadblocks

    As the second to last month of 2016 comes to a close, where do you stand with your resolutions? Have you made progress or did your motivation sizzle out? A lot of my self esteem issues come from not achieving the things I've set out to accomplish. These feelings of failure plague me with crippling defeat and keep me from future success, as well. It's overwhelming... like wheels stuck in tar. The question of how to get moving again becomes increasingly difficult to answer. Most people wait around for motivation to strike them like a lightning bolt. Well, I've got news: motivation isn't something that happens to you - it's something that you create for yourself. What ....

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  • Personal Training  in Campbell - 5:17 Total Body Transformations - Mac & Cheese

    Mac & Cheese

    Say what?! Mac and cheese without the traditional noodles! This is a recipe that kids and adults alike will love! Spaghetti squash is a fantastic replacement for traditional noodles – make it a habit to use these tender, squash noodles in all of your favorite pasta recipes. Enjoy! Servings: 6 Here’s what you need… 1 large spaghetti squash 1 teaspoon olive oil Sea salt Black pepper 2 cups broccoli florets, steamed 1 Tablespoon coconut oil 1 Tablespoon coconut flour 1 cup coconut milk 1 cup reduced-fat cheddar cheese, shredded ½ cup grated parmesan, plus 1 teaspoon grated Parmesan as optional garnish Salt and ....

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  • Personal Training  in Campbell - 5:17 Total Body Transformations - Flat Zucchini Noodles with Parm

    Flat Zucchini Noodles with Parm

    Here’s another guilt-free pasta recipe for you! You won’t need a spiral slicer for this one, simply use a regular veggie peeler – like the kind you would use to peel the skin from a potato – to create long, flat zucchini noodles. This recipe has a scrumptious, nutty flavor that will make you forget all about traditional noodles. Feel free to serve with some sliced chicken breast, sliced hard-boiled eggs or steak for added protein. Enjoy! Servings: 4 Here’s what you need… 1 teaspoon coconut oil Pinch of salt 1 Tablespoon almond flour 4 large zucchinis, peeled with a veggie peeler 2 Tablespoons extra-virgin olive oil 2 ....

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  • The one-two punch for fast fat loss

    How many times have you looked in the mirror and wished that you could make your belly fat vanish before your eyes? Unsightly fat around the stomach is one of the most common body frustrations that I come across with my clientele. No one wants a chubby stomach! Unfortunately for most, losing body fat is a slow and steady process, rather than an instantaneous fix. (Click here to see our special 2016 drop-in classes to help you stay sane through 2016 holidays! Link opens in new window.) However…I do have an extremely effective method for losing belly fat faster than ever, and I’d like to share it with you today… The One-Two Punch For Fast Fat Loss. ....

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  • Personal Training  in Campbell - 5:17 Total Body Transformations - Roasted Red Bell Pepper Soup

    Roasted Red Bell Pepper Soup

    This quick and easy soup is wholesome and nutritious. Red bell peppers are filled with vitamin C, vitamin A and carotenoids, making this a wonderful way to fight off a cold. Servings: 6 Here's what you need: 5 red bell peppers, roasted, peeled and seeded 4 cups of chicken broth, 1 can of coconut milk 2 teaspoons of lemon juice 1 teaspoon of sea salt, dash of black pepper 1 teaspoon of smoked paprika 1 Tablespoon of nutritional yeast Roast the bell peppers on a grill pan. Let them get really blackened. Place in a closed paper bag for 15 minutes. Peel off the skin, remove the seeds and stem. Transfer the roasted peppers and the remaining ....

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  • Your Most Neglected Body Part

    I can't figure out why, but people universally neglect to train their legs. It's a funny thing, since proper leg training will dramatically deliver total body results. Walk into any gym and you'll see the bench press taken, the dumbbells being curled-and an empty squat rack in the corner. Leg exercises are tough, I won't deny that, but the benefits are more than worth the exertion. A Case for Your Legs Your legs are a major muscle group, so it's no surprise that training them will get you big time results. Training your legs will... (1) Melt fat from your body. As I mentioned above, leg exercises are tough. Your legs are a large part of your body, so each ....

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  • Your mask...

    Your mask. It’s that time of year when we hide in costumes, masks and make-up, all in the name of good fun and festivity. But the reality is that we do this daily, in our real lives. Many of you are hiding. We avoid parties, eye contact and certain types of clothing. We punish ourselves, and further erode our confidence. There’s another diet, another routine, another go – but we keep shrinking back, constantly in a pursuit to take up less space. To be honest, a small piece of me dies each time I see a woman stand in a room with her arms folded across her belly, shoulders slumped and eyes diverted. Maybe you’ve been that woman. Maybe ....

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  • Kill those cravings – once and for all

    If you’ve ever tasted packaged junk food (and who hasn’t) then you know just how addicting it can be. There’s a reason for this – the food companies actually formulate each bite for maximum craveability. This is done with a special tantalizing balance of sugar, fat and salt. But while junk food tastes pleasing…it’s detrimental to your fat loss results. Unclear on what exactly classifies as junk food? You’re not alone, especially these days as many junk foods are being deceptively marketed and packaged as healthy choices. Here’s the checklist on what classifies something as junk food:
    Junk food has little to zero ....

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  • Personal Training  in Campbell - 5:17 Total Body Transformations - Homemade Lentil Soup

    Homemade Lentil Soup

    Use this recipe for a light dinner or quick lunch. It's easy to make, tastes delicious and is low in fat. What's more it's full of natural protein. And guess what? Lentils are packed with cholesterol-lowering fiber. Yield: 8 servings Here's what you need... 1 tablespoon olive oil 1 cup finely chopped onion 1/2 cup finely chopped carrot 1/2 cup finely chopped celery 2 teaspoons salt 1 pound lentils, picked and rinsed 1 cup peeled and chopped tomatoes 2 quarts chicken broth, fat free, reduced sodium 1/2 teaspoon ground coriander 1/2 teaspoon ground toasted cumin Optional, spoonful of fat free cottage cheese Optional, dried parsley ....

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  • How to focus for success

    I’ll let you in on a little secret: tell me what not to eat, or what not to do, and that will be the only thing I focus on. This is as predictable in my life as the sun rising in the east, and I’ll bet it’s the same in yours. Other than the fact that it’s arduous and tedious – two of my least favorite words – I think this is why diets and other health and wellness pursuits fail. We start with a list of things not to do, and in doing so sabotage ourselves from making quality, lasting changes. Let’s be real: elimination doesn’t work, at least not cold turkey and not for many. I’ve long preached the benefits of ....

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  • Personal Training  in Campbell - 5:17 Total Body Transformations - Frozen Dessert Bark

    Frozen Dessert Bark

    It’s important to have go-to healthy desserts to turn to when your sweet tooth strikes. Treats like this Frozen Dessert Bark will keep you from making regrettable food choices even in the face of ice cream cravings. Enjoy this sweet treat without guilt! Servings: 6 Here’s what you need… 2 cups unsweetened, Greek yogurt 1 teaspoon honey 10 drops liquid stevia 1/8 teaspoon almond extract 3 Tablespoons stevia-sweetened mini chocolate chips, divided 5 fresh strawberries, halved and sliced 2 Tablespoons unsweetened coconut flakes Instructions: Find a tray that fits in your freezer and line it with parchment paper. In a medium ....

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  • Personal Training  in Campbell - 5:17 Total Body Transformations - Fig, Goat Cheese and Bacon Appetizer

    Fig, Goat Cheese and Bacon Appetizer

    Here's a great recipe to bring to your next holiday party. Fresh fruit, nitrate-free bacon crumbles and high-quality goat cheese crumbles make a tasty appetizer that is gluten-free and caveman-friendly! Servings: 6 Here's what you need: 6 figs, halved 1 Tablespoon balsamic glaze 6 Tablespoons goat cheese 1 slice nitrate free bacon Preheat oven to 350 degrees F. In a medium skillet cook the bacon until crispy. Allow to cool then crumble. Lightly grease a baking pan with olive oil. Halve the figs and line, cut side up, on the prepared pan. Drizzle balsamic glaze on the cut side of each fig. Sprinkle with goat cheese and bacon crumbles. Place in ....

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  • Personal Training  in Campbell - 5:17 Total Body Transformations - Quick Chicken Stir Fry

    Quick Chicken Stir Fry

    This recipe meets all the requirements for a healthy dinner. By baking the chicken and using cauliflower for rice, this recipe has half of the calories and 80% less fat than a traditional stir fried chicken meal. Servings: 4 Here’s what you need… 1 head cauliflower ¼ cup coconut aminos ¼ cup mirin (sweet rice wine) 1 Tablespoon coconut nectar 1 Tablespoon apple cider vinegar 2 Tablespoons organic chicken broth 3 teaspoons sesame oil, divided 1 pound skinless, boneless chicken breasts 8 ounces snow peas, halved lengthwise diagonally 1 bunch green onions, cut into 1-inch pieces Wash cauliflower, discard the ....

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  • Fab Five: October

    Each month I share products that are making my wellness journey easier and more wholesome. I invite you to share with me your favorites so I can test them out and share! (Yes, some of these links may be affiliate/vendor links because that’s how I put cash away for date nights and college funds – however, I only promote things I absolutely love and do not accept freebies in exchange for testing. You can count on full journalistic integrity here, but the kind from the 1970s that exposed crooks.) Food: Wholly Guacamole I am a big fan of dips and sauces, but I don’t like how they often make me feel. I came across this brand in Costco one day and haven’t ....

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  • Personal Training  in Campbell - 5:17 Total Body Transformations - Kale & Tomato Frittata

    Kale & Tomato Frittata

    If you haven’t yet added frittatas to your dinner rotation then here’s the perfect recipe to start with. While this recipe calls for kale and tomatoes, frittatas can be made with whatever vegetables and meat you have on hand, simply chopped and thrown in to the egg mixture. It’s a great way to eat low carb and high protein. Enjoy! Servings: 6 Here’s what you need… 6 eggs 4 egg whites ¾ teaspoon sea salt ½ teaspoon black pepper 3 Tablespoons nutritional yeast ½ teaspoon dried oregano 1 teaspoon olive oil 2 cups kale, destemmed and chopped 1 cup cherry tomatoes, halved Instructions: Preheat the oven to 375 ....

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  • Progress is progress

    What if you thought of your wellness journey like my coffee line fiasco this morning? I've been waiting for the "perfect time" to get in line, because I don't want to wait too long. But the line just keeps getting longer and longer. While I haven't had to wait in line, I don't have my coffee. It's hard to remember that slow progress is slow progress, but there is no perfect time other than RIGHT NOW to get going. Because no matter how slow it may be, no matter how hard it might be, you'll never get there sitting on the side. ....

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  • Personal Training  in Campbell - 5:17 Total Body Transformations - Chili-Roasted Salmon

    Chili-Roasted Salmon

    What’s for dinner tonight? I have a delicious recipe for Chili-Roasted Salmon and Veggies to share with you that’s quick, satisfying and might be just the perfect recipe to cook up for dinner tonight. The best dinners to fuel your fitness results are a combination of fresh, fiber-rich vegetables and quality protein, like this Salmon and Veggie dish. Enjoy! Servings: 4 Here’s what you need... ¼ cup fresh lime juice 1 teaspoon minced garlic 1 Tablespoon chili powder 1 Tablespoon ground cumin 1 Tablespoon olive oil, divided 4 (5-oz) salmon fillets 2 zucchini, sliced into half moons 1 yellow bell pepper, thinly sliced 1 ....

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  • Personal Training  in Campbell - 5:17 Total Body Transformations - Smoked Salmon Mini Frittatas

    Smoked Salmon Mini Frittatas

    Mini frittatas are a fantastic, high protein meal that is quick to whip up and throw into the oven. This recipe calls for smoked salmon to be whisked into the egg mixture, however feel free to use any cooked meat that you have on hand, as well as any chopped veggies you might have on hand. Enjoy for breakfast, lunch or dinner! Servings: 6 Here’s what you need… 1 Tablespoon olive oil ¼ cup diced shallots ½ teaspoon sea salt ?teaspoon black pepper 4 oz smoked salmon, cut into ¼ inch pieces 6 eggs 8 egg whites ¼ cup coconut cream or Greek yogurt 2 Tablespoons minced chives, divided Instructions: ....

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  • Kitchen Rugs & Memories

    I never thought this moment would come. When Gabby started crawling, we had to put away the kitchen rugs because she would chew on them, rip off pieces and eat them, entertaining herself as she laid at my feet while I cooked or washed dishes. These aren't the fanciest rugs, but I was so upset to put them away because I like having a rug under my feet. I knew that we'd one day be able to put it back, but I didn't realize how quickly that day would come. Motherhood, for me, can easily be a constant battle of waiting for tomorrow's and holding on to yesterday's. I'm so thankful for the wise counsel of mothers before me, including my own, who encouraged me to just ....

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  • Personal Training  in Campbell - 5:17 Total Body Transformations - Crunchy Snacks

    Crunchy Snacks

    When you decide to get fit by eating healthy and exercising with intent, one of the first things you cut from your diet are the crunchy, savory snacks. Most snacks with a satisfying crunch are packaged, processed, made with refined grains and filled with additives that contribute to weight gain. And so, the crunchy and salty snacks that you once loved become a thing of your past once fat loss becomes your goal. Until now... Get ready to dive into a bag of these irresistible, crunchy, and savory Chili Roasted Chickpea Poppers! A handful of these wholesome poppers will give you the snacking crunch that you crave while delivering grain-free fiber and protein. It’s super easy to ....

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  • Personal Training  in Campbell - 5:17 Total Body Transformations - Roasted Cauliflower Steak

    Roasted Cauliflower Steak

    This is such a simple recipe and yet it yields so much satisfaction! If you love salty foods like chips or crackers then this Cauliflower recipe may be the guilt-free snack that you’ve been searching for. I like to slice the cauliflower into large slabs, like steaks, however be aware that not all of the pieces will stick together. That’s perfectly fine! Smaller pieces of roasted, seasoned cauliflower taste just as delicious as the larger pieces. Enjoy these Roasted Cauliflower Steaks as a side dish for your next meal or eat it as a delicious and guilt free snack! Courtesy of RealHealthyRecipes.com Servings: 30 Here’s what you need 1 head ....

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  • Fab Five-September

    Each month I share products that are making my wellness journey easier and more wholesome. I invite you to share with me your favorites so I can test them out and share! (Yes, some of these links may be affiliate/vendor links because that’s how I put cash away for date nights and college funds – however, I only promote things I absolutely love and do not accept freebies in exchange for testing. You can count on full journalistic integrity here, but the kind from the 1970s that exposed crooks.) Eats/Treats: Sonoma Gourmet – Artichoke & Garlic If I’m being honest, I don’t really like to cook. While I enjoy a ....

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  • You are not alone.

    "To all those mothers out there experiencing some of these same feelings: you are not alone, and you are not a bad mother! PPD is lying to you." If you're struggling, reach out. I would not be here if it were not for the love, kindness and support shown me by those who saw my pain. It's not weakness to admit a problem - it's the greatest strength and the best thing that can be done for your family. I would love to hug you - even virtually - and give you support. Click here to read. ....

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  • Our Vision

    5:17 Total Body Transformations is known for meeting members where they are to encourage and uplift them on their journey to achieve their best selves. Our expert guidance, given in manageable, empowering steps, strengthens members physically, mentally, emotionally and spiritually to achieve their full God-given potential. Our members are authentic, persistent, compassionate and gracious. They boldly and confidently pursue their dreams, raise healthy, thriving families and inspire their friends and communities in their own wellness pursuits – and not because they “should” or feel they have to “keep up,” but because members have found confidence in ....

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  • Gratitude Challenge

    Today's problems have been the result of (1) too many opportunities, (2) my kids loving me too much and (3) having too much food in the fridge. I don't mean to belittle problems, but I've learned if we step back and take a deep breath, and look for the blessings, we'll see that each trial is an opportunity. ....

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  • Three Tips for a Healthier Back-To-School

    In this article - Simple, healthy, kid-friendly lunch box meals - Strategies for decreasing weekly stress - Tips for focusing on you while school's in session It's your moment of glory: August. Sure, you'll miss them when they're gone - but on this side of things sending your kids back to school is a lot more pressure than you probably were expecting. It seems to sneak up every year, doesn't it? This month I'll be sharing tips and strategies for making this school year the healthiest, most successful yet - not just for your kiddos, but for you, too. 1. Prep ahead. If you're a morning person, then please accept my silent, evil glares. The ....

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  • Bridging The Thigh Gap.

    I remember the day I realized my thighs touched each other. It was middle school, when everything sucks already, and I was mortified by what I viewed as an unacceptable standard in my body. The “thigh gap” is actually a pretty serious issue – something many women feel is the standard, but is actually an elusive achievement, unless you have a structural abnormality (yes, abnormality). Thighs are supposed to rub together. But for years I had a real issue with what I felt was a lower half unsuitable for acceptance. Bullying didn’t help, but my own negative thoughts and feelings towards my legs actually kept me a slave in my lifestyle. When I ....

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  • Jump In

    Picture yourself sitting in the middle of a fancy restaurant, black ties and ball gowns, and you’re the center of attention... and covered in mud from head to toe. It’s not only on your clothes, but caked between your fingernails, behind your ears, and around the roots of your hair. There’s that smelly, sticky residue that leaves you feeling stiff and slightly nauseous. And you’re asking yourself: why on earth did I jump into that mud puddle? There was a day when it was more than alluring; you really, truly enjoyed the experience. You were probably 6 or 7, or if you’re more of an old soul, that time ended about age 3 or 4. It ....

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  • Personal Training  in Campbell - 5:17 Total Body Transformations - Bacon & Mustard Spiked Green Beans

    Bacon & Mustard Spiked Green Beans

    Here’s a tasty way to serve up garden fresh green beans this summer. Smokey bacon and tangy mustard give these tender-crisp green beans memorable flavor. This side dish pairs perfectly with steak or chicken on the grill or alongside a lettuce wrapped burger. Enjoy! Servings: 6 Here’s what you need… 2 lbs green beans, trimmed 6 slices bacon ½ cup yellow onion, sliced 2 Tablespoons apple cider vinegar 2 Tablespoons whole grain mustard ½ teaspoon sea salt ¼ teaspoon black pepper Bring a large pot of water to boil. Add the green beans and cook for 5 minutes. Drain the beans into a colander and place under cold ....

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  • The Benefit of Doing "Nothing"

    It can be overwhelming to think of all the things that are required to make positive improvements in health and wellness. So overwhelming, that we end up doing nothing. But, doing “nothing” might just be the perfect thing to get you started . There’s no denying that as moms we’re pulled in a million directions. In fact, I personally feel like the term “working mom” is a redundant phrase – being a mom means you’re working overtime, all the time. I always try to stress the importance of simplifying things, and it’s incredible how beneficial “doing nothing” can actually be. ....

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  • Personal Training  in Campbell - 5:17 Total Body Transformations - Creamy Tuna Salad

    Creamy Tuna Salad

    Most recipes for tuna salad call for fat-filled mayonnaise, but this recipe uses fat free Greek yogurt instead. You get all the creaminess without added calories to set back your results. Servings: 5 Here’s what you need… 2 (5oz) cans wild albacore tuna, packed in water 1 cup fat-free Greek yogurt 2 Tablespoons champagne mustard 1 teaspoon dried dill weed, plus more for garnish dash of freshly ground pepper 1 green apple, shredded 2 cups green cabbage, shredded 4 cups organic mixed greens Drain the tuna and flake in a medium bowl. Add the yogurt, mustard, dill and pepper. Mix until creamy and well combined. Add the shredded apple ....

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  • Before you quit...

    Ever been faced with the desire to give up? Here are three things to ask yourself when you want to quit. 1. “What do I really want?” Sometimes, the big picture can be depressing, if we focus on how far we have to go to achieve whatever it is we’re working towards. However, keeping that end vision in mind will remind you of how important each step is. Zig Ziglar is credited with saying that, “ The chief cause of failure and unhappiness is trading what you want most for what you want right now .” When you think about what working toward your goal is doing to you and in you, you’ll remember that what you ....

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  • Personal Training  in Campbell - 5:17 Total Body Transformations - Herb-Coated Halibut with Zucchini and Whole Wheat Couscous

    Herb-Coated Halibut with Zucchini and Whole Wheat Couscous

    Not only is this meal delicious, it’s also incredibly healthy. A tangy herb paste coats both the fish and zucchini, which roast on the same pan. The entire meal is ready in 30 minutes – perfect for busy weekday dinners. Servings: 4 Here’s what you need… 6 scallions, chopped 1 cup packed fresh cilantro ½ cup packed fresh mint 3 Tablespoons olive oil 1 Tablespoon chopped, peeled fresh ginger ¾ teaspoon ground coriander Salt and pepper to taste 1 zucchini, cut into spears 4 skinless fillets firm white fish 1 cup dry whole-wheat couscous Preheat oven to 425 degrees. Throw the scallions, cilantro, mint, ....

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  • Berrylicious

    Sure, berries are delicious and overflowing with nutrients that promote immune system function and overall health. But moms should love them for another reason - they're ridiculously easy. So easy, in fact, that you're going to read this and go "oh I knew that." Unlike most plant foods, there’s very little you need to do to get them into you and your kiddo’s bellies. Here’s our three quick steps to making summer delicious and easy with berries.
    Wash
    Dry
    Divide Wash. Berry skin is soft and delicate, so while they need to be washed, they shouldn’t be doused for long. I soak mine in lukewarm water mixed with a bit of ....

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  • For Dads...But really, moms

    Here, at 5:17 Total Body Transformations, moms are our major focus. But, this thing called life is all about teamwork, so today I'm sharing a blog post by Eric Cressey for new dads. But don't be fooled by the title - there are some really excellent and practical strategies that can benefit moms. But you'll want to share this because of #8. Seriously. Point: moms. Read Eric's blog in full here . ....

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  • Comprehending Labels

    Your body can't digest what your tongue can't pronounce... or can it? It's long been held as 'fact' that if you can't pronounce it, you shouldn't eat it. But there's more to the story than tongue-twisters. This is a great perspective from Science Driven Nutrition that provides some insight that may help you feel less overwhelmed in the grocery store this week. "If you can’t pronounce an ingredient, then you shouldn’t eat it, right? Unfortunately, it appears that idea may not be the best advice norvery accurate.While the idea is good in theory and well-motivated (anything aimed at making people healthier is well-motivated in my ....

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  • Personal Training  in Campbell - 5:17 Total Body Transformations - Good Mood Food?

    Good Mood Food?

    (This article contains affiliate links. Read our disclosure here.) We’ve become too accustomed to equating health with our exercise and nutrition routine, but there are many other ways to improve overall health and well-being that don’t require a drop of sweat or any lifestyle changes. Perhaps you’re just not “ready” for an exercise routine. Maybe you’ve been going through a complete lifestyle overhaul and are looking for the next step. Here are a few areas that will dramatically improve health without any extra effort. Cleaning Supplies We want our homes to be clean, the idea being that by disinfecting everything we are protecting our ....

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  • Fixing Your Sinking Ship

    How do you know you’ve reached your limit? I suspect it looks a little something like bawling hysterically and screaming at the sky because the cat stepped on your coffee – that was fully sealed. Not that I would know, from personal experience or anything. While a comment like that certainly piques interest and begs for more elaboration, the reality is that it doesn’t matter and isn’t worth rehashing, since I’ve buried it. Or, at least I hope I have. (I suppose we’ll find out the next minor catastrophe.) It’s often about this time in the week that I can tell you exactly how things have gone the past days in the ....

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  • Should you train when sick?

    It's the age-old question... when to take a break and when to push through it? Finally, the brilliant minds at Precision Nutrition put together a fantastic infographic that dissects various ailments and recommends what strategy to take. Personally, I give all my clients a copy - it's that good! You can view the infographic below, and read the full article by clicking on the photo. A huge component of our nutrition coaching program is the Precision Nutrition system - if you ever have any questions, or want to get started on a lean eating program, get in touch ! ....

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  • Rainy Day Women

    Kids and rain... quite the unbeatable combination. Today, as we brace for a couple days of chilly drizzle, I have two rules: no touching of the hair or face. Thankfully, because even those rules will be broken in fast order, I've got a short list of go-to indoor activities (thanks to the Interwebs and only a small dose of my own ingenuity) to keep both of my kiddos entertained (3.5 and 11m) and my sanity loosely intact. Enjoy!
    California Car Wash - I took a couple towels and we wiped down the car. What drought??
    Color Hunt (via The Pleasant Thing) - go on a scavenger hunt for different rainbow hues, or switch it up with shapes, letter, etc!
    ....

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  • A Mothers Day Tribute

    Let’s have a moment of silence for what once was. For smooth, flawless skin under those once bright, fully rested eyes. For breasts once perky, peppy and friendly. For tummies tucked with a resilience not yet weakened by the earth’s gravitational pull. Hips not yet stretched with the bearing of young. They’re gone. Never again can we look in the mirror and see that body again . No amount of crunches or squats or three-week dieting “fixes” will undo what’s been done. We’ve changed, and there’s no going back. Facebook’s Time Hop feature recently resurfaced a status posted nearly a decade ago, by a ....

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  • Eliminating Stress

    Stress stinks. It’s crippling, consuming and deteriorating – not to mention a possible underlying culprit of depression and anxiety. Do you know what’s causing your stress? Sure, there’s work and the kids and finances and so forth, but, ultimately, stress is the result of a real or perceived lack of control over one’s situation. Change the lack of control, and you can make incredible changes to your stress levels and, more than likely, your depression and anxiety. No, it’s not easy. While we can’t completely eliminate all the stressors in our lives, doing something about the things we can change will dramatically ....

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  • Empowering Yourself

    Inadequacy. It’s as pervasive as any illness or disease could possibly be, because it affects us all. Certainly, depression and anxiety can, and often are, far more complicated than a lack of self-confidence, however a boost in that department can (and will) help in the struggle. The more we feel empowered and capable to handle what’s in front of us, the more we are able to persevere through the struggles we face – namely, anxiety and depression, regardless of the scale. But how? It comes with small, intentional steps. Recognize your gifts. If you’re like most people, you can easily talk yourself into believing that ....

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  • Outcome-based Living

    I’m competitive. Now, there’s few who know this as well as my brother and my husband – the former, who endured years of ever-changing rules and regulations that proved advantageous to me in board games and such; the latter, who cringes when I suggest a competitive pastime. I don’t know how it started or how it became so entrenched in my being, but my need to be the best and excel at everything I try is a black mark on my existence. So tied is my worth and value to what I can do – namely, produce – that I often miss out on what’s really important: the journey. Or, really, any enjoyment at all. Recent ....

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  • Personal Training  in Campbell - 5:17 Total Body Transformations - Cajun Veggie Chips

    Cajun Veggie Chips

    Here's a nutritious way to enjoy some crunchy, tasty chips. By thinly slicing and baking vegetables, you're able to get your chip fix without tanking your fitness results. Make a large batch on the weekend and portion your veggie chips out into ziplock bags for the week. Servings: 4 Here's what you need: 2 lbs of root vegetables, thinly sliced (sweet potato, parsnips, beets or carrots) Sea salt Cajun spice Preheat the oven to 375 degrees F. Line a rimmed baking sheet with parchment paper. Thinly slice the root vegetables with a mandoline slicer, to 1/8 inch thickness. Toss the sliced veggies with a sprinkle of sea salt and Cajun spice. Spread the sliced ....

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  • My Go-To Solutions for Anxiety/Depression

    I long for the day when anxiety and depression are not struggles I face on a near-daily basis, whether in my own personal life or in that of a friend. However, I can say there have been significant improvements thanks to a few techniques that I’ll share today. I hope you find them helpful! Please share, because you never know who is really struggling with these things, and they could make a huge difference in a life! Recognize triggers. I know that certain situations are going to be more difficult than others, for instance leaving my kiddos with a sitter or in daycare, or going to a crowded event. Simply knowing that I’m ....

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  • The Helpful Hurting

    I got a text message from a friend last week that shared some of her struggles with feelings of inadequacy and lack of self worth. Without hearing her voice, the pain spoke loudly. She’s a strong, loving, capable woman who is as dear to my heart as a friend can be. And it breaks my heart to know of her struggles. But knowing her pain also brings me joy. The nasty truth of depression is that it lies. It tells us that because we are feeling “less than” that it means we are less. But nothing could be further from the truth. We bury our pain so no one will see the truth. The thinking goes (at least in my own mind) that if they see ....

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  • Personal Training  in Campbell - 5:17 Total Body Transformations - Cranberry Quinoa Mini Muffins

    Cranberry Quinoa Mini Muffins

    Here is a muffin that is truly packed with fiber. Whole wheat flour and wholesome cooked quinoa combine with almonds and cranberries for a moist and delicious treat. Cooked quinoa can be used in place of some of the flour in almost any recipe to increase protein and fiber. Servings: 36 Here's what you need: 1 cup unsweetened rice milk 1 Tablespoon ground flaxseeds 1/4 cup safflower oil 1/3 cup pure maple syrup 1/2 teaspoon vanilla extract 1/4 teaspoon almond extract zest from 1 small lemon 1 cup whole wheat flour 1/2 cup ground almonds 1 1/2 teaspoons baking powder 1/2 teaspoon freshly ground sea salt 1/2 teaspoon freshly ground cinnamon ....

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  • Dealing with the gym judgers

    Okay, so my cover is busted. I couldn't help myself a few days back, and I posted a ridiculous video to social media of some guy performing an exercise horribly. I mean, it was bad. The dude loaded about eight 45-pound plates to each side of the leg press, added a few more to the top rack for show, and proceeded to move the rack a grand total of eight inches, pausing continuously to catch his breath, for several reps in front of a beaming pack of fellow gym goers. Then the trio hogged the 20-pound dumbbells for several sets of two-inch arm curls. (In a moment of frustration, I also tweeted today about the pair using the squat rack for a phone ....

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  • Secrets to Self Confidence

    My favorite dress at the age of 12 was a straight, navy blue boxy number with a British flag sewn into the collar. It went straight to my ankles and was as "athletic" of a dress as would pass my standards. My late grandma and I bought the dress on a shopping trip to Walmart. The occasion escapes me, along with the answer to "What was I thinking?" In my mind, the dress fit. It wasn't flashy or revealing, and it would hold up fine if I decided to play hoops with the boys. In other words, it checked all the important boxes for a preteen tomboy. What I didn't realize at 12, however, were the multiple dimensions to consider when signing new ....

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  • Complacent Jeans

    There are a lot of really inspiring posts floating around social media these days encouraging women to "get out there" despite their discomfort with their bodies. The average mom is hiding from the camera, social situations and other scenarios (like the beach and pool) where her baby belly or "thunder thighs" could be seen, and these words of encouragement are great for inspiring women to live their lives in the less-than-perfect way we are all presented. But they are also dangerous. It was incredibly difficult for me to get into pictures with my son after he was born because I was unhappy and self-conscious about the way I looked after ....

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  • Know Your Limits (Defying Depression & Anxiety)

    One of the major themes that I try to convey to my clients is the importance of using personal milestones as the only comparison model, and this weekend I was reminded of exactly why that is so important. I’m training for a half marathon, which is a loosely defined term given I’ve been out six weeks with a significant rib injury. This being my first full week back, I am impressed at what my body can do, but I’m also having to be reminded of how important balance is to my overall health. I have to know my limits, and remember what's most important. I really pushed myself during my long run this weekend - and was super proud ....

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  • Clogged

    As I watched the dark, slimy water pour from beneath my kitchen sink, I was equal parts overwhelmed and relieved I wasn’t the one faced with the challenge to fix it. Drill after drill after tweak wasn’t enough to fix the issue of our sink overflowing, keeping us from using our kitchen for the purposes for which it was intended. Now, we’ve had problems in the past - you know, the byproduct of a cheap rental unit garbage disposal and my own arrogance. The disposal was clear (yes, I do learn from some of my mistakes) and long after the sun went to bed, the “experts” were busy trying to resolve the deep seeded issue: something was ....

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  • Defy Depression: Three Little Things

    Defy Depression: Three Little Things March 14, 2016 | Jennette Holzworth I don’t sew. In fact, my grandmother’s sewing machine stares at me mockingly as I write this, because I don’t even know how to turn it on. When I got a hole in my favorite jeans a while back, I bought one of those iron-on patches to do the job. The thing about iron-on patches is that they don’t resolve the problem. Sure, it mediates the gaping hole in the crotch area, but it’s blatantly obvious there’s still a problem. If I was a skilled seamstress, I would have neatly stitched the sides together, creating one of ....

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  • Personal Training  in Campbell - 5:17 Total Body Transformations - Caramel Apple Upside Down Cake

    Caramel Apple Upside Down Cake

    Here’s a slice of cake that won’t mess with your brain chemistry. The wholesome and lightly sweet flavor will satisfy your sweet tooth and power your day with real energy. Perfect for inside your Metabolic Window. Not sure what this means? Sign up for our newsletter below and receive your free report on science-based principles that make sweets work for you. Servings: 20 Here’s what you need: Caramel Topping: 1/4 cup coconut oil, melted 1/4 cup coconut crystals 1/2 teaspoon ground cinnamon 2 organic apples, thinly sliced and chopped Apple Cake: 1/3 cup coconut flour 1/3 cup blanched almond flour 1/4 teaspoon salt 1/2 ....

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  • Buzzword Buzzkill

    You can buy just about anything in its “natural” or "organic" form these days. This is great, because if you’re eating “all natural” and "organic" products you’re practicing healthy eating habits. Or are you? It should raise eyebrows that things that were once considered unhealthy now get a special seal of approval because the manufacturer stamped some fancy buzzwords on the front. But, for some reason, it doesn’t. "But the marshmellows were organic." Seriously? Now, don't get me wrong, I've fallen victim to the organic hype and opt for many fruits and vegetables, and meat when I can, to be ....

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  • Defy Depression

    Over the weekend, I shared a post about my struggle with anxiety and depression , and I was absolutely floored at the response. For me, health and fitness (and my faith) are at the root of the growth I’ve experienced in spite of my struggles. I know I’m not alone, but this disease certainly convinces to the contrary. More and more, I meet others (moms, in particular) who struggle, and I’ve decided to begin a series that’s specifically tailored to helping those battling anxiety and depression feel better. Monday’s are my hardest day. It’s a day of transition, when my husband returns to work, my to do list stares me in the ....

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  • Personal Training  in Campbell - 5:17 Total Body Transformations - Your Healthy, Handy Snack Guide

    Your Healthy, Handy Snack Guide

    So, you know what you could get if a dire emergency strikes and you want to make good choices but absolutely can’t avoid eating out. However, a little bit of planning can prevent this issue [and the money that goes along with it] in the first place. Here’s my top ‘must-haves’ to keep on hand as an easy grab should the situation arise. [And, of course, what to avoid at all costs.] Be sure when making your selections that you read the ingredients label. Things like added sugar, sodium and preservatives sneak their way into packages and you need to avoid them! The Nothing Needed List: Most of these foods can be kept in a purse, bag, back seat of a car, desk, or ....

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  • 4 Practical Ways To Lessen Stress & Create Hours In Your Day

    Here's how to avoid decision overload with a special invitation at the bottom to learn exactly how to achieve your health and fitness goals without giving up your favorite foods or spending hours in the gym. Burned out? Mentally spent? Feel like your “effort muscle” is torn in half? No doubt. Most of us can agree it’s difficult to make good choices for ourselves in today’s world. I, for one, find it very difficult in this phase of life, when I’m burning the candle at both ends, not sleeping great thanks to a teething baby, and faced with life in general. It’s estimated the average adult makes over ....

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  • Not All Exercises Are Created Equally

    As a writer, I often catch myself subconsciously correcting the grammar and spelling of others; even in conversation. Yes, I’m the one shouting, “You’re doing well!!” It’s just instinct. Perhaps financial experts do the same when they see people spending money or professional athletes when they walk through the park and see people playing ball. As a fitness professional, I catch myself walking through the exercise floor wondering, “Why are they doing that?” Now, before you get all worried that I’m secretly judging you (or other trainers are for that matter) let’s just say you’ve ....

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  • My Sanity Saver

    Okay, so I absolutely love my sous vide. Aside from the fact that it’s virtually eliminated my need to cook on a daily basis, the meals are one thousand percent better than what I could cook even if I invested hours into it. If you’ve ever eaten in an expensive steakhouse, this is how your steak was cooked. It’s that fancy. I get asked about it all the time, so I thought I'd post details here that others can glean from! The big benefit for cooking in the sous vide is that the water evenly distributes the heat. When you cook food on a conventional surface like a grill or oven, the heat must penetrate the entire cut in order to fully cook ....

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  • The Wrong Motivation

    Heading into the pool for a swim workout one day, I was snidely asked by a gym employee why I bothered to workout. "You're already skinny," the she said, as if I had magically reached some pinnacle that no longer required physical effort. But what that woman could never have known was that, in my mind, I was anything but skinny. The workout I was about to do was compulsory to help fix all that was wrong with me. Certainly, triathlon training would make a difference... When I bothered to show up. I didn't care much, then, for achieving the actual goal of the finish line, but only what it could do to fix all the things I saw wrong with my figure. I remember walking from ....

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  • Personal Training  in Campbell - 5:17 Total Body Transformations - Breakfast Protein Parfait

    Breakfast Protein Parfait

    Here's a great recipe to make the night before for an easy grab-n-go breakfast straight out of the fridge. It's packed with protein, vitamins and minerals for sustained energy all morning long. And it tastes great too. Servings: 1 Here's what you need... 1/4 cup Greek Yogurt, plain, fat free 1/4 cup low fat cottage cheese 1 scoop high quality strawberry or vanilla protein powder 1/4 cup fresh berries 1 Tablespoon pecan pieces, toasted In a small bowl use a whisk to combine the yogurt, cottage cheese and protein powder. Mix until well incorporated. Place half of the yogurt mixture into a clear cup, top with the berries and then the remaining yogurt mixture. ....

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  • Personal Training  in Campbell - 5:17 Total Body Transformations - Meat Chili

    Meat Chili

    This recipe is great for game day, cold days, or really any day that ends in "y." It's simple and fast - and versatile! This recipe is great for weight loss when eaten inside or outside the Metabolic Window. Chili Ingredients Chili Seasoning (see below) 2 cans organic black beans 2 cans organic kidney beans 1 can organic pinto beans 1 large can dice (or chunk) tomatoes 2 pounds ground meat ½ cup water Chili Seasoning Recipe: 2.5 tsp garlic powder 2.5 tsp onion powder 1.5 tsp paprika 1.75 tsp cumin 4 tsp chili powder 2 tsp Lawry’s seasoning Chili Recipe: Brown meat in saute pan until fully cooked. ....

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  • Why I have to buy new pants

    I need to get something off my chest: at my core, I’m a quitter. Few people know this as well as my husband, who lives with the product of my unfinished ventures: the arts and craft supplies piled in the closet; the stack of books earmarked and highlighted only part-way through; the fact that my kid knows red, orange, yellow, green and blue - but not purple - tracks our progress over the rainbow. As I write this, there’s two pounds of raw, ground turkey breast in the bottom of the fridge that I’ve been meaning to turn into chili for a week. I’m scared to look at the expiration date. For a long time, this “fun fact” about ....

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  • Personal Training  in Campbell - 5:17 Total Body Transformations - Chocolate Protein Pudding

    Chocolate Protein Pudding

    Here is a protein packed snack that the whole family will love. It's important to enjoy snacks that are low in carbohydrates and sugar, and high in protein in order to shed body fat and develop healthy muscles. This recipe delivers on all fronts, without sacrificing flavor. Servings: 1 Here's what you need... 6 oz Greek Yogurt, plain, fat free 1 scoop high quality chocolate protein powder Sprinkle of unsweetened cocoa powder In a small bowl use a whisk to combine the yogurt and protein powder. Mix until all lumps have disappeared. Garnish with a sprinkle of unsweetened cocoa powder. Nutritional Analysis: One serving equals: 220 calories, 0g fat, 445mg sodium, ....

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  • Personal Training  in Campbell - 5:17 Total Body Transformations - Why babies make bad weights.

    Why babies make bad weights.

    Light weights, lots of reps. It’s touted as the way to get those “long, sleek” muscles while avoiding the dreaded “bulky” look most women fear. Sure, I could throw science at you and explain the ins and outs of testosterone and metabolic response to weights and how food and supplements play a role in NOT EVER making you bulky, but how about a simple word picture that we all encounter daily to disprove how this modality of training isn’t working for you? Sit and think with me for a minute: how many times do you pick up your kid(s) during the day? If I had to guess, it would be in the dozens - whether they’re sitting so sweetly saying ....

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  • Starting with less

    I’m starting 2016 with less than the year before, and it feels so good. No, not in a depressing “I’m-not-enough” way, but in a “I’ve-purged-scores-of-bags-from-my-home” way. Yes, I jumped aboard the organization bandwagon and I’m loving where it’s taken me. Ask me, and I’ll tell you I don’t have a hoarding problem. I’m not overly sentimental, I don’t care to hang on to a bunch of stuff. It’s my husband who has the problem. In reality, it’s “our” problem, and while I’m no hoarder I’m certainly lazy (and overextended) which translates to boxes ....

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  • Personal Training  in Campbell - 5:17 Total Body Transformations - Your 2016 Road Map

    Your 2016 Road Map

    Imagine you’re planning a trip to another state. Your hotel is booked. Your activities are planned. Your bags are packed. Everyone loads up into the family station wagon and off you go. No road map. No directions. No travel itinerary. You know where you’re going, but you have no idea how to get there. Welcome to most people’s New Year’s Resolutions. So many this week will set out to make this year “the” year that it changes – that you drop the weight, that you run the race, that you organize the basement, that you read that stack of books. There’s no goal too big or too small, right or wrong, but there’s certainly a right ....

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  • Elder Examples

    My eyes, lately, have begun to wander. I notice myself “analyzing” what those older than me are doing, which sounds a tad bit judgy, but, I promise it’s only sheer observation. I remember a younger version of myself thinking 30 was old. Forty once seemed archaic, the memory ingrained in me of a family friend’s birthday where they made him use a walker. My grandma had her first heart attack sometime around age 60, and I remember thinking life was really all downhill from there, that nothing worth doing could be done past that age. Now, my perspective has changed, and I owe it in large part to some incredible women who have ....

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  • Personal Training  in Campbell - 5:17 Total Body Transformations - Easy Turkey Wrap

    Easy Turkey Wrap

    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, veggies and whole sprouted grains. Try it today, but don't be surprised if you get hooked! Servings: 1 Here's what you need: 1 sprouted grain tortilla, 6 inches 1 Tablespoon low fat cream cheese 1/4 cup tomato, chopped 1 cup lettuce roughly chopped 3oz lean turkey slices dash of salt and pepper 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 ....

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  • Your Dream Body in 3 Simple Steps (It's not what you're thinking)

    I talk with a lot of moms (and women/men in general) who are quite discouraged - and for good reason. The body they want, that “dream body” they long for, is just too far out of reach. There’s not enough time, they’re too tired, the commitment is too large, the list goes on. Sure, it’s a lot of excuses (I’m just telling it like it is), but it also goes a bit deeper than that. In reality, the dream body you want is only a workout or a meal away. Plain and simple. Future posts will give you more info on that (or you can check out backlogs, too) but there’s much more to a “dream body” than ....

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  • Are You Misusing Your Runs?

    It’s nothing new, but that doesn’t mean it isn’t trendy: it seems everyone is into the running craze these days, and for good reason. There’s something liberating (at least for me) when feet hit the pavement, with nothing but open path in front of you and the fresh air in your lungs. The problem with running is that it’s often used as a weight loss tool, and it’s really not. The accumulation of miles for a 5k, 10k, half marathon (or more) unfortunately creates the exact opposite environment for weight loss. Sure, some people may see some changes in what the scale says, but few (if any) achieve desired transformation results with ....

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  • Personal Training  in Campbell - 5:17 Total Body Transformations - The Junk Drawer

    The Junk Drawer

    One of my favorite things about being a trainer is learning new things from my clients. It often feels like I learn more from them than they learn from me (which is saying something because I know I teach a lot!) A client asked me to help him sort through the kitchen, to help organize foods based on when they could be eaten. We created a shelf in the pantry for “inside the window” foods and a section in the fridge for the same kinds of foods. I had taught this client that there are no “good” or “bad” foods, just good and bad times to eat certain foods. So, rather than throw it all away, we partitioned the kitchen in a way that foods wouldn’t ....

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  • Personal Training  in Campbell - 5:17 Total Body Transformations - Cinnamon Baked Apple Chips

    Cinnamon Baked Apple Chips

    Most packaged dried fruits contain added cane sugar, but here's a recipe for baked apple chips that uses only a touch of wholesome sweeteners and a sprinkle of cinnamon. No need for a dehydrator either, these tasty chips are made in the oven! Enjoy this as a delicious dessert or pack a bagful for an on-the-go snack. Servings: 5 Here's what you need: 6 apples (try Pink Lady or Honeycrisp) 6 cups fruit-only juice (try pear juice) 2 cinnamon sticks Ground cinnamon Sea salt Coconut Crystals Preheat the oven to 250 degrees F. Core and then thinly slice 6 apples (skins are fine!) Boil the apples for 5 minutes in a pot with the fruit juice and cinnamon sticks. ....

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  • Personal Training  in Campbell - 5:17 Total Body Transformations - Breakfast Cookies

    Breakfast Cookies

    Yes, these cookies make an acceptable, wholesome breakfast! You’ll notice that there is zero sugar added to these cookies – the sweetness comes from banana and applesauce. Feel free to add a large scoop of vanilla protein powder to the dough, to increase the protein content of each cookie. While it does take some time to make a batch of these breakfast cookies, you’ll have instant breakfasts for days to come afterwards. Servings: 20 Here’s what you need... 3 ripe bananas, mashed 1/2 cup unsweetened applesauce 2 Tablespoons coconut oil 1/3 cup golden raisins 1 teaspoon vanilla extract 1 teaspoon apple cider vinegar 1/3 cup coconut ....

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  • Hungry Cure

    Hangry. We throw it around near jokingly, but the reality is that I’m physically incapable of making good choices when I’m overly hungry. Okay, so maybe I’m capable, I just don’t want to. I’m also lazy. I often have very little energy to make good choices. These add up to what should be a talk show feature who’s stuck in the top floor and must be removed through the roof. And I’m not being rude or sarcastic. That could very easily be me. My saving grace is that I plan ahead for when my willpower, self control and blood sugar aren’t where they should be. I recognize that when it comes to ....

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  • Personal Training  in Campbell - 5:17 Total Body Transformations - Clean Burrito

    Clean Burrito

    Here’s a healthy burrito recipe to sink your teeth into. Whole grains, lean protein and crunchy veggies make this a recipe that you’ll come back to time and again. Serve with a side of your favorite salsa. Servings: 1 Here’s what you need… 1 sprouted grain, flourless tortilla 1 Tablespoon hummus 1/3 cup cooked brown rice ¼ cup cooked black beans ½ cup cooked chicken, chopped 2 Tablespoons fresh corn kernels 2 Tablespoons chopped cucumber ¼ cup shredded arugula 3 cherry tomatoes, chopped Warm the tortilla in a dry skillet. Spread the hummus evenly over the tortilla. Top the tortilla with rice, ....

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  • The Calorie Shopping Spree

    You’re at the supermarket buying one of those extra large packs of gum. You know, the kind that runs for $5 and lasts you three days (if you’re anything like me, that is.) You dig down into your wallet, throw down a Benjamin, and walk out of the store. No change. No regrets. And why not? Money is money, right? It’s all the same. The bills look similar, they’re printed on the same kind of paper and the ink is the same color. Even the old dudes on the front with their wooden teeth and curly wigs kind of look alike. So what’s the problem? Okay, so no one but my toddler and those his age could possibly even imagine doing something ....

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  • Real Life Lifting

    A lot of people are motivated by ripping their six pack to shreds when they lift. I think about something much more elusive. Two reps to done and my life is flashing before my eyes. Not in a "oh shit I’m-a die" kind of way, but my literal life. Traffic jams. Toddler tantrums. Diaper explosions. Learning California is imposing yet another tax on small business owners. Difficult clients – and people in general. (You know who you are - much love!) I’m thinking of how I’m going to finish this set, and I contemplate if I should just call it quits a few reps early. Instead, I stiffen. Breathe in. Exhale. ....

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  • Personal Training  in Campbell - 5:17 Total Body Transformations - BBQ Meatballs

    BBQ Meatballs

    Here's a wonderful protein-packed snack recipe. The addition of homemade BBQ sauce takes these meatballs from regular to extraordinary. Enjoy as a power snack or throw a couple on a pile of greens for a light meal. Makes: 18 Here's what you need... 2 beaten eggs 1/2 cup blanched almond flour 1/4 cup flax meal 1/2 cup onion, finely minced 2 Tablespoons coconut milk, canned, full fat 1 teaspoon Dijon mustard 1/4 teaspoon black pepper 12 oz ground cooked ham 12 oz ground raw pork 1/3 cup coconut crystals 2/3 cup organic, no-sugar-added ketchup 3 Tablespoons apple cider vinegar 2 teaspoons Dijon mustard In a large bowl combine eggs, ....

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  • A Tale of Two Pregnancies

    I want to start by saying it took a lot for me to write this post, partly because I really struggle with the whole ‘before and after’ photo thing – everyone’s transformation story is different and can’t adequately be captured in a photo – but also because I shudder to think that anyone may feel discouraged or diminished because of my story. Everyone’s body type and experience is different. However, the big reason is I just don’t like to admit that there was a time when I was doing things the wrong way. But, perhaps that will prove to be an encouragement. — If a picture is worth a thousand words, ....

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  • Personal Training  in Campbell - 5:17 Total Body Transformations - A Case For Mornings...

    A Case For Mornings...

    I’ve never been a morning person. I’m not one of those rise-and-shine-with-a-smile folks who thrives in the early hours. I have no idea how many of my clients perform so well so early. In the past couple years, I’ve certainly improved my ability to function and finish tasks in these hours, and it’s because I’ve realized how precious this time is for accomplishing important things. Lately, I’ve added workouts to this morning routine. If it doesn’t happen in the morning these days, it doesn’t happen at all. This might sound arduous, but it’s far from it. I don’t exercise because I want a six pack or sculpted arms. I exercise ....

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  • Cooking Challenged

    I went out on a limb last night and whipped up gourmet green beans to accompany my signature seasoned chicken. The chicken is signature to me because it only requires a few bottles of dry seasonings and it’s one of the first things I learned to cook when I moved out on my own. The only time I prepared it for friends I forgot two of the steps, so no one other than my husband (boyfriend at the time) was ever fully able to appreciate it. (Although my step dad praised it to my mom once, saying it was better than hers.) Why do I need to slander my mama’s chicken like that? Well, because she’s an amazing cook and she bequeathed ....

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  • 4 Unconventional Transformation Habits

    There’s a lot of emphasis placed on the habits of nutrition and exercise to transform how you look, feel and function. But what if you’re not ready to try those things? Or, maybe you’ve tried but they just haven’t stuck? My advice would be you’re going about it the wrong way, and you could use some guidance! However, even the thought of that can be daunting, especially if you’re feeling crummy about yourself for whatever reason. Willpower won’t change the way you view yourself or the habits that you exercise daily. You can’t will yourself to transform your life, and you can’t will yourself to ....

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  • Why "Me First" Means "We Win"

    If you’re a mom, or you know one, you’ve heard the phrase, “Sleep when baby sleeps.” My husband would tell me this daily after our son was born, and I just wanted to slap him every time he uttered the phrase. Like, gee, thanks for the offer… But I just can’t. I’ve gotta wash my hair, do laundry, find something to eat. He was used to those excuses from our dating tenure. This morsel of advice has essentially become the Golden Rule for new moms, delirious from round-the-clock wake-ups, endless feedings and even more persistent diaper changes. The idea is to give yourself a break so you can keep going. Personally, I ....

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  • Deadly Culture

    “I’m really getting sick of eggs,” my mom said to me over a recent breakfast. After hopping on board with a recent Transformation 101 class, my mom has made incredible improvements to an already fit and healthy lifestyle and (in my opinion) looks better now over 50 than she did before (which was pretty darn good to begin with – and sorry, mom, for revealing the age you certainly don’t represent.) My healthy lifestyle is rooted in great habits from my mom, who would routinely lift weights at the gym in the early mornings before school (hers and ours) and is still fighting tensions from my step-siblings when she abolished the weekly ....

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  • Perspective

    The first thing most people do when beginning a diet or health plan is to focus on all the things they can’t do – can’t eat sweets, can’t eat bread or pasta, can’t eat this or that. But, the problem is that elimination diets don’t work. Sure, you might drop a few pounds or inches in the short term, but what happens two, three or four weeks out? Eliminating an entire group (or groups) of foods is just not sustainable – both mentally and physically – which means the results are short-lived, at best. Usually, dieters end up gaining back more weight than they lost because their bodies have been starved or deprived, and ....

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  • Be My BFF?

    While chatting with a friend the other day, I got to thinking, “How in the world did we become such good friends?” It wasn’t a question of compatibility, just a blurred line between the time we met just over a year ago and how close we are today. Sometime between play dates and birthday parties and holiday gatherings our friendship grew deeper – I’ll bet you have (or have had) someone like this in your life. Very rarely do friendships blossom any other way. Sure, there are a few that begin with one approaching the other and saying, “Excuse me, want to be my new best friend?” and – boom – you’re hanging ....

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  • Personal Training  in Campbell - 5:17 Total Body Transformations - Simple Avocado & Bean Dip

    Simple Avocado & Bean Dip

    It doesn't get any easier - or tastier - than this! Ingredients: 1 can organic black beans 1 avocado (mushed) Mexican cheese to taste Directions: mix all ingredients together and microwave 60 seconds. ....

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  • Personal Training  in Campbell - 5:17 Total Body Transformations - Easy Roasted Broccoli & Cauliflower

    Easy Roasted Broccoli & Cauliflower

    Here’s an awesome recipe for roasted broccoli and cauliflower that is quick to make and tastes great. Serve this with a piece of lean meat for a well-balanced, fitness approved meal. Makes: 4 Servings This is great for weight loss when eaten inside or outside the Metabolic Window. Here’s what you need… 1 bunch broccoli 1 bunch cauliflower 1 Tablespoon olive oil dash of sea salt dash of pepper 4 garlic cloves, minced juice from 1 lemon Directions Preheat your oven to 425 degrees F. Lightly grease a large baking sheet with olive oil. Wash the broccoli and cauliflower heads and then pat dry. It’s important to dry ....

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  • Personal Training  in Campbell - 5:17 Total Body Transformations - Pumpkin & Zucchini Muffins

    Pumpkin & Zucchini Muffins

    Don't let the rich flavor and mouthwatering moistness of these muffins fool you. You'll have a hard time convincing anyone, but this recipe was modified to include less fat and sugar than the original. This is a great treat to share at holiday parties. Servings: 40 mini muffins This are great for weight loss when eaten inside the Metabolic Window. Here's what you need... 3 eggs, lightly beaten 2/3 cup raw honey 1 cup canned pumpkin 1/2 cup coconut oil, melted 7 oz applesauce 1 tablespoon vanilla extract> 3 cups almond flour 1 teaspoon baking soda 1/2 teaspoon baking powder 1/2 teaspoon salt 1/2 teaspoon ground cinnamon 1/2 ....

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  • Crock Potting 101

    To say that I love my slow cooker is an understatement. I cook with this gizmo any chance I get, and then I pretend like I have a personal chef toiling away in the kitchen. Purchase When selecting a slow cooker, I recommend going with a model that has a timer as well as various temperature settings. The fact that I can set my cooker to cook for a specified amount of time means I won't (a) overcook my meal or (b) have it cold when it's time to enjoy. Most models with a timer will set to "warm" setting, to keep a good temperature without further cooking the meal. An even better perk (which mine does not have) is a countdown timer - so you can ....

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  • Personal Training  in Campbell - 5:17 Total Body Transformations - Turkey Spinach Salad

    Turkey Spinach Salad

    Here's a quick and flavorful salad that makes a wonderful fitness meal. It's filled with fiber, protein and satisfying flavor. Use the dressing recipe below whenever salad is on the menu for dinner. Servings: 4 This recipe is great for weight loss when eaten inside or outside the metabolic window. Here's what you need... 2 cups shredded roasted turkey 1 organic apple, chopped 2 organic celery stalks, chopped 1/4 cup fresh mint leaves, finely chopped 1 cup organic, red grapes, halved 4 cups baby spinach Salad Dressing: 1/4 cup olive oil 1/4 cup fresh squeezed orange juice 1 Tablespoon orange zest Stevia to taste 1 Tablespoon Dijon ....

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  • Personal Training  in Campbell - 5:17 Total Body Transformations - Honey Grilled Chicken

    Honey Grilled Chicken

    Desirable abs are made in the kitchen, just as much as in the gym. In order to flatten your stomach, enjoy lean meals like this Honey Grilled Chicken. Lean, high protein chicken breast is best paired with veggie sides for phenomenal results. Servings: 6 This recipe is great for weight loss when eaten inside or outside the metabolic window. Here's what you need... 4 Tablespoons honey 4 Tablespoons spicy mustard 1 teaspoon grated lemon peel 2 teaspoons low-sodium soy sauce 1/2 teaspoon minced garlic 6 boneless, skinless chicken breasts Directions: Pre-heat your grill. If using coals, heat until the coals turn gray and there are no longer strong flames, ....

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  • Did you forget?

    30 day fitness challenges – potentially fun and inspiring, geared at jump starting progress and sparking lasting change. So why is it they don’t seem to stick? Because jump starting a dead battery doesn't get you far. Without addressing the underlying issues, you'll be stuck again in no time. If this sounds like you, you’re not alone. As with all these writings, I speak straight to my own heart and soul, aiming to remind myself the things that really matter. So this month I’m proposing a new kind of challenge - one that isn't based on how many steps you take but how many steps you take towards removing the things that get you stuck. Activity ....

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  • Personal Training  in Campbell - 5:17 Total Body Transformations - Homemade Chicken Soup

    Homemade Chicken Soup

    This chicken soup recipe is made without added carbs like noodles or potatoes. It’s filled with fiber, protein and lots of delicious flavor. Enjoy! Servings: 8 This recipe is great for weight loss when eaten inside or outside the metabolic window. Here’s what you need... 1 Tablespoon coconut oil 1 medium organic yellow onion, chopped 3 carrots, grated 2 celery stalks, finely chopped 1 Tablespoon curry powder 2 garlic cloves, crushed 2 quarts chicken broth 3 cups diced roasted chicken 1 bay leaf 1 organic apple, chopped dash of salt and pepper 1/2 teaspoon dried thyme zest from 1 lemon 2 cups unsweetened coconut ....

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  • Personal Training  in Campbell - 5:17 Total Body Transformations - Quinoa Fruit Salad

    Quinoa Fruit Salad

    This refreshing summer salad is made with quinoa. Quinoa is a gluten-free, protein-packed seed. It's a complete protein, containing all 9 essential amino acids. Add a side of lean protein to your salad and you've got a highly nutritious, balanced meal. Servings: 6 This recipe is great for weight loss when eaten INSIDE the Metabolic Window! Here's what you need... 3/4 cup plain non-fat Greek yogurt 2 Tablespoons lime juice, divided 1-15 fresh mint leaves, minced 2 cups cooked quinoa optional dash of salt and pepper 1 cup blueberries 1 cup green grapes, halved 1/2 cup raspberries 1 teaspoon agave nectar Directions In a small bowl combine ....

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  • Personal Training  in Campbell - 5:17 Total Body Transformations - Spinach and Egg White Wrap

    Spinach and Egg White 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! Servings: 2 This recipe is great for weight loss when eaten INSIDE the Metabolic Window. Here's what you need: 1 teaspoon olive oil 1 garlic clove, minced 1/4 cup tomato, finely chopped 2 cups spinach, roughly chopped 1 cup egg whites dash of salt and pepper 2 sprouted grain tortillas 2 Tablespoons pesto (purchase it pre-made, or combine 1/2 cup walnuts, 2 cups basil leaves, 2 cloves garlic, 1/4 cup olive oil, and 1 Tablespoon lemon ....

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  • Getting Where You WANT To Go

    Have you considered that your goal is actually deterring you from success? Today, I want you to ask yourself if it’s really what you want – more than anything. If not, give yourself permission to abandon your weight loss goal. Or hitting a 9 minute-mile. Fitting into the dress. Whatever it may be. The reality is that taking on a goal requires you to actually commit to it and achieve it. To do anything else damages your confidence, your success, your desire to greatness. It sets you up for future failure. The best way to reach your goals might be to stop. What would this week look like if your choices weren’t made out of punishment, guilt or ....

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  • Personal Training  in Campbell - 5:17 Total Body Transformations - Simple Tuna Salad

    Simple 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. This is a great recipe to enjoy as you journey towards your fitness goal. Servings: 4 This is great for weight loss when eaten OUTSIDE or INSIDE the Metabolic Window! Here's what you need... 1 green apple, chopped 2 green onions, tops only, chopped 1/4 cup fresh parsley, chopped 2 cans albacore tuna, in drained 1 Tablespoon dijon mustard 1/4 cup coconut oil, melted 1/4 cup red grapes, halved sea salt and pepper to taste Directions: Mix all of the ingredients in a large bowl and serve ....

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  • Get uncomfortable.

    There's a story about a boy named Mikey who noticed something odd about his pet fish. When it came time to clean out the fish bowl, Mikey filled the bathtub with water and placed the fish inside. Despite the large space the tub provided, the little boy noticed the goldfish swam only in a tiny circle in a corner of the huge bath tub. Round and round and round. Concerned, the boy called his mom, fearing that the fish was sick. As it turns out, the fish was displaying what psychologist Abraham Maslow coined the "Jonah complex" - it was so used to the confines of the bowl that swimming in the same small circle was all it could do when given the opportunity to ....

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  • Personal Training  in Campbell - 5:17 Total Body Transformations - Flax Meal Protein Cakes

    Flax Meal Protein Cakes

    Who doesn't love pancakes? Here's a recipe that you can enjoy guilt free. 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 This recipe is great for weight loss when eaten inside the Metabolic Window. Here's what you need... 1 egg and 2 egg whites 2/3 cup nonfat cottage cheese 1/2 cup whole grain cornmeal 2 tablespoon whole wheat flour 1 teaspoon baking powder 1 tablespoon sugar 1/3 cup nonfat milk 2 tablespoon flax meal 1 teaspoon grated lemon peel ....

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  • Personal Training  in Campbell - 5:17 Total Body Transformations - White Bean Ratatouille

    White Bean Ratatouille

    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 protein and have a wonderful texture. Serve it hot or cold, either way this dish is sure to please. Yield: 8 servings This recipe is great for weight loss when eaten inside or outside the Metabolic Window. 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 ....

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  • When?

    Last week, I wrote a blog post with three questions to ask yourself before giving up . I’ve chronicled my pursuit to be rid of outcome-based living, which makes those questions an integral part of my day. When I try to measure success based on the outcome, I’m often tempted to throw in the towel. There are few days when we all don’t feel like failures at some point. Whether it’s with body changes, how our kids behave, what promotions and accolades we get at work – we have a desire to see a return for our toils. When these things seem to produce few, if any, results, we get discouraged. The thing I’ve learned is that what goes in ....

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  • What will you grow?

    Awkward doesn't begin to describe it. In fact, I kind of winced a bit at his form. As I watched this guy run down the side of the road, his gait looked painful. And it was the best thing I saw all day. I get inspired by the un-professionals, the amateurs who leave conventional wisdom at home and go boldly pursue their dreams. We've been manipulated to believe that we have to have it all together before we can (insert aspiration here). We have to lose weight before we can hire a trainer or go to the gym. We have to reach a certain mile per minute before we can plan for a race. We have to have a perfectly clean house before we can invite guests over. No! ....

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  • What if?

    Picture this: you can't fail, and you're guaranteed success in whatever you set out to achieve. What would you pursue? Close your eyes, and envision what it would look like - imagine what it would feel like - to be on that journey. Now, embrace this: the only failure is not trying. That means that as long as you keep getting back up, no matter what setbacks you experience, you're successful. The very fact that you're active in your pursuit means you're achieving it. I know that the reason most of us don't start is because we're afraid of failure. Ironically, not trying, or giving up, is the actual failure. The truth is that you have what it takes. But you must first ....

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  • Personal Training  in Campbell - 5:17 Total Body Transformations - Roasted Chicken

    Roasted Chicken

    This recipe is for a roasted chicken that can be served as either a single family meal or used as parts in other recipes. {Search #51thingstodowithchicken on Instagram for great ideas!} This recipe is great for weight loss when eaten inside or outside the Metabolic Window. Ingredients: 1 whole chicken (skinless) 1/2 cup water Seasonings: Italian, onion pepper, garlic powder Crock Pot Directions: Place chicken in Crock Pot. Add water, then seasonings to taste. Cook on high 4 hours or low 6 hours, or until internal temperature reaches 165 degrees. Oven Directions Place chicken in roasting pan and cover with aluminum foil. Add water to pan, then ....

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  • Get the Gold Medal Advantage.

    Along with the rest of the world, I’ve been glued to my phone and TV most days this week, enamored with Olympic competition. Although this has this left me extra sore and stiff (here’s a quick fix for that, by the way) I’ve been inspired by the achievements, excellence and history made. I can’t help but notice a few things about the world’s most elite:
    They’re dedicated.
    They’re talented.
    They didn’t get there alone. Regardless of the sport, every athlete that competes in the Olympic games has some kind of support system around them. Sure, you’d expect the soccer teams to play together or the rowing crews, ....

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  • Personal Training  in Campbell - 5:17 Total Body Transformations - Southwest Beef Sauté

    Southwest Beef Sauté

    There are only so many ways to cook a beef patty... or are there? Start to finish, this meal takes 15 minutes if you've done your shop & chop! This recipe is great for weight loss when eaten inside or outside the Metabolic Window. You'll need: Ground beef (90/10 or higher) Seasonings (I like onion & garlic powder) Organic bell peppers (as many colors as you can find!) Directions: Divide beef into 1/4 pound patties. (I slice straight from the box and cook because it makes it more sturdy than creating hand-made patties.) Grill, or saute on griddle until cooked as desired. Simultaneously, saute peppers in separate pan until warm. Smother burgers ....

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  • Your Own Gold Medal.

    We've seen a lot of incredible athletes achieve some really incredible things this week. Sure, genetics and a lot of free time play a vital role, but the discipline, perseverance and achievement of the Olympic athletes is nothing short of inspirational. Okay, or it can be completely disheartening. Because maybe you're thinking that you'll never win a Gold Medal, or break a World Record, or achieve that "incredible" status reached by the Olympians you've been glued to the past two weeks. And you're getting down on yourself because you're "just" a mom or you're "just" too slow or you're "just" too busy or "just" whatever, and the thing you want to achieve doesn't really ....

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  • Personal Training  in Campbell - 5:17 Total Body Transformations - Frozen Veggie Scramble

    Frozen Veggie Scramble

    For omelet and scramble lovers who find themselves in a bind with veggie prep (or those who just like an easy option on the fly!) a frozen veggie blend is a great thing to have on hand. It saves a lot of prep work and yields a tasty way to start your day. Tip: divide veggie bag into 1 to 1 1/2 cup servings and put a bag into the refrigerator the night before so it thaws before breakfast time! This recipe is great for weight loss when eaten inside or outside the Metabolic Window. Ingredients: 3-6 eggs (or 4 eggs and 1 cup whites) - make a portion double to what you will eat in one serving so you have meal #2 all ready! 1 - 1 1/2 cups of veggie blends (think Roma or ....

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  • Personal Training  in Campbell - 5:17 Total Body Transformations - Spinach Quiche

    Spinach Quiche

    Clients tell me all the time how difficult it is to get breakfast in the morning - let alone a meal of any semblance of health. I love explaining how simple and easy (and yummy!) a healthy breakfast meal can be. There’s no question that breakfast is essential to helping you reach your goals, and this quiche recipe has a great balance of fats, proteins and carbs to start your day off right. Clients tell me all the time how difficult it is to get breakfast in the morning - let alone a meal of any semblance of health. I love explaining how simple and easy (and yummy!) a healthy breakfast meal can be. There’s no question that breakfast is essential to helping you reach your ....

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  • Personal Training  in Campbell - 5:17 Total Body Transformations - Sauteed Mushrooms

    Sauteed Mushrooms

    I spent years avoiding a mushroom indulgence at home for fear of cooking the fungi improperly and suffering some kind of shrooming experience (or food poisoning) or lengthy prep process. Then I clued into the fact that people eat portobello mushrooms raw, so I was probably safe. And I learned that these exceptionally nutritious "veggies" were surprisingly easy to fix. I like to cook a big batch at week's end so it's ready for any recipe the next week. Tip: don't store mushrooms at room temperature, whether cooked or uncooked, and never in a cabinet, as doing so will reduce the nutrition benefits. Benefits of mushrooms: immune system function ....

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  • Getting there.

    What would it look like if you took action this week - one step, no matter how small it may be - in the direction of where you want to end up? It's impossible to get there if you don't start moving. Give yourself permission to make a mistake if you must, fall short if you must, succeed, if you must. Don't get caught up in what you can't do, what you won't do, what you haven't been able to do. Focus on one thing, and do it. And if it doesn't work the first time, keep trying. You can't get "there" unless you take that first step. If you'd like help deciding which step to take, or what direction, schedule a time to chat and let's brainstorm a way to get you there. ....

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  • Personal Training  in Campbell - 5:17 Total Body Transformations - Chicken Cacciatore

    Chicken Cacciatore

    This is by far one of my favorite recipes of all time because it's incredibly delicious and incredibly easy. This particular recipe is for a Crock Pot preparation, so fire up the stone, go about your day, and come home to dinner! This recipe is great for weight loss when eaten inside or outside the Metabolic Window. Ingredients: Whole chicken or chicken quarters (or any bone-in pieces), skinless 2 cans tomato paste (glass jars) 2 cans stewed tomatoes (glass jars) 4-5 portobello mushrooms, sliced 3 tbsp Italian seasoning Onion powder, garlic powder to taste 1/2 cup water Directions: Arrange chicken or pieces in bottom of Crock Pot. Add water, ....

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  • Personal Training  in Campbell - 5:17 Total Body Transformations - Lead with a question.

    Lead with a question.

    What if I told you that you're not to blame for your hangups and bad habits? Okay, so it's a slight exaggeration because, yes, you are responsible... you just can't control it... yet. Now that I successfully have you confused, let me introduce you to the "hand inside the puppet" controlling your every move - and what you can do to change it. The average person can process roughly 250 words per minute in their conscious mind. Subconsciously, however, we can think and internalize more than 1,000 words in that same time frame. This is a powerful, yet underutilized mechanism to create lasting change in our lives. Our subconscious minds are a messy batch of information that's ....

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  • Personal Training  in Campbell - 5:17 Total Body Transformations - Spaghetti Squash

    Spaghetti Squash

    This veggie is growing in popularity among people who love the taste, texture and "feel" of having pasta with a meal, yet they don't care for the belly-busting side effects of the grain product. Enter spaghetti squash. It won't look like much when you slice it open, but bake for 30 minutes and you'll have a tasty, low-carb side dish that will satisfy your hunger. This recipe is great for weight loss when eaten inside or outside the Metabolic Window. You'll need: Spaghetti squash Olive Oil Basting brush Baking sheet Seasonings (salt, pepper, garlic powder, onion powder - or anything you like!) Directions: Pre-heat oven to 375. Slice squash in half ....

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  • What's the hurry?

    We’re all busy. So busy, in fact, that we blow right through opportunities to live life. Do you ever feel like you’re just racing right through your days? I often do. And for what? Not to be crude, but the finish line is our death bed. What’s the rush? We’ve bought into the lie that busy means productive. In reality, filling every minute and blasting through our days means we miss out on valuable opportunities to develop into our best selves. This week, we’re going to change that. I challenge you to continue your gratitude reflections and add just 10 minutes of complete and total solitude. Not daily, just at some point this week. ....

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  • Personal Training  in Campbell - 5:17 Total Body Transformations - Easy Gluten-Free Pancakes

    Easy Gluten-Free Pancakes

    This recipe is 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 eggs and fresh fruit. Yield: 10 pancakes Here’s what you need... 1 mashed banana 2 eggs 1/4 cup coconut sugar 1 Tablespoon vanilla extract 1/4 teaspoon almond extract 1 1/2 cups blanched almond flour 1/2 teaspoon baking soda 1/2 teaspoon sea salt coconut oil Combine the mashed banana, eggs, coconut sugar, vanilla and almond extracts in a food processor. Add the flour, soda and salt. Mix well. Let ....

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  • Banana Pancakes

    The special occasion tradition in my house was fun-shaped pancakes. Mom made hearts on Valentine's Day, bunnies during spring and Mickey Mouse before a trip to Disney. Unfortunately, pancakes have no business being a staple in any health-conscious diet... until now! This simple, yummy recipe makes a fantastic weekend tradition, and is easy enough to liven up even the most boring of weekdays. Note: This recipe makes 4-6 medium sized pancakes. This recipe is great for weight loss when eaten inside or outside the Metabolic Window. Ingredients: 1 medium, semi-ripe banana 2 eggs Directions: Blend eggs and banana in Magic Bullet or similiar blender until smooth and ....

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  • Ready for change?

    Do you wish you could change something about your life right now? I’m here to argue that change can happen in an instant. I know this goes against popular thought. Most people believe that change has to be worked at for months or even years. We expect to try and fail numerous times before we ultimately give up or succeed. How many people do you know who struggle with their weight? They want to make a healthy change by getting in shape, but the change never seems to take hold. Is there something in your life that you want to change? Do you have weight to lose? Do you have high blood pressure? Do you have a pair of pants that you wish you could fit into? A personal goal you'd ....

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  • Personal Training  in Campbell - 5:17 Total Body Transformations - Sun-Dried Tomato Hummus

    Sun-Dried Tomato Hummus

    While the red and green speckles give this homemade hummus a jolly look, it’s the taste that makes it unforgettable. This dip makes the perfect party take-along. Serve it up with whole grain pita bread or fresh cut veggie sticks. Yield: 12 servings This recipe is great for weight loss when eaten inside or outside the Metabolic Window Here's what you need: 1 (15 oz) can garbanzo beans 1 Tablespoons tahini 1 Tablespoon olive oil 1 Tablespoon lemon juice 1 Tablespoon water 2 garlic cloves, mashed 1/4 teaspoon salt 2 teaspoons soy sauce 4 sun-dried tomatoes 1/4 cup basil leaves Directions Throw all the ingredients into a food ....

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  • Personal Training  in Campbell - 5:17 Total Body Transformations - Double Chocolate Mini Brownies

    Double Chocolate Mini Brownies

    Boxed brownie mixes are filled with refined sugars and grains, so make with this recipe instead. It's always a good idea to make these brownies in a mini muffin pan since this really forces portion control. Just eat one brownie and you'll be able to enjoy this wholesome treat guilt-free! Servings: 24 Here's what you need: 3.5 oz dark chocolate (72% cocoa or higher) 1/2 cup coconut oil 1/3 cup raw honey 2 eggs 1 Tablespoon vanilla extract 1/4 teaspoon almond extract 3/4 cup blanched almond flour 1/2 tsp salt 1/2 cup mini chocolate chips Preheat oven to 350 degrees F. Grease a mini muffin pan with coconut oil. In a double boiler, gently melt ....

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  • Fat Burning Meal Hacks

    The term 'hack' is being used a lot lately. While it used to have a negative connotation, these days to 'hack' is to find a quicker, easier and more effective method for achieving a goal.?? There are life hacks (like packing Christmas ornaments in empty egg cartons), food hacks (like placing a handful of cherry tomatoes between two plates and using a knife to halve them all in one fell swoop), and as I'll share with you today, delicious fat loss hacks.?? Fat loss hacks are ways of doing everyday things, like eating, in a way that promotes fat loss and blocks fat storage. Sounds pretty great, right?!?? Here are my 5 most effective Fat Burning Meal Hacks...?? Fat Loss Hack #1: ....

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  • Personal Training  in Campbell - 5:17 Total Body Transformations - Easy Egg Muffins

    Easy Egg Muffins

    Here is the perfect snack to enjoy guilt-free. Each muffin is packed with protein that will fuel your day and support muscle growth. Make a bunch of these and save them in the fridge for snacks-on-the-go. Servings: 6 Here’s what you need… 6 omega-3, organic, free range eggs 1/2 red bell pepper, finely chopped 1/8 cup of organic shredded cheese sprinkle of salt and pepper Preheat oven to 350 degrees F. Line muffin tins with paper liners or grease lightly. Mix up the eggs, add bell pepper, cheese and seasonings. Fill 6 muffin tins. Bake for 20-22 minutes, or until the egg is fully set. Nutritional Analysis: One muffin equals: 89 calories, ....

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