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  • The One Thing You're Missing

    There is one reason why most people haven’t yet reached their goals, and it’s a simple one, and It’s something that I’ve struggled in the past. It just may be the one thing that’s holding you back from your big breakthrough. And that one thing is consistency . Think about it. The difference that separates someone successful in their endeavors with someone who misses the mark is the consistency with which the former applies the daily steps to achieve it.... that’s it! Let’s be real - many programs produce weight loss and other fitness results. But a fitness plan only works when you consistently stay with it, not just until you ....

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  • Personal Training  in Campbell - 5:17 Total Body Transformations - Recipe of the Week: Chicken, Arugula, and Mango Salad

    Recipe of the Week: Chicken, Arugula, and Mango Salad

    This recipe takes the concept of chicken salad to a whole new level. There is so much going on in the flavor department like sweet mango, savory chicken, tender asparagus, tangy arugula, and creamy goat cheese. Servings: 4
    Here's what you need:
    For the Herb marinade:
    Juice from 1 lemon
    1 teaspoon olive oil
    1 teaspoon salt
    1 teaspoon dried basil
    1 teaspoon crushed rosemary
    1/2 teaspoon garlic powder
    1/2 teaspoon sweet paprika
    1/2 teaspoon black pepper
    1/2 teaspoon dried thyme
    1/4 teaspoon celery seeds
    1/4 teaspoon dried parsley
    1/8 teaspoon ground cumin For the Salad:
    1 lb skinless, boneless, thin chicken breasts
    1 bunch asparagus, ends trimmed and cut into 1 ....

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  • Do you eat your feelings? Read This.

    It happens with most of us. You have a terrible, horrible, no good, very bad day… and at the end of it you turn to food. There’s a reason that it’s called comfort food. While you’re eating it you feel better. And when you’re done eating it you feel worse. Keep this in mind next time you are tempted to turn to food for comfort: Emotional eating temporarily relieves distress and then makes it impossible to attain what you really want. How do you really want to feel? It’s tempting to make food choices based on how we’ll feel in the moment, but what’s worked well for me is thinking about how I’ll feel ....

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  • Personal Training  in Campbell - 5:17 Total Body Transformations - Recipe of the Week: Plantain Chips

    Recipe of the Week: Plantain Chips

    Avoid eating trigger foods by enjoying wholesome homemade versions of your favorites. When you have the urge for salty, crunchy snack foods make some of these whole food plantain chips. Cut processed and packaged snack foods completely out of your diet and you'll find that whole foods snacks like this more than satisfy your snack cravings. Servings: 6
    Here's what you need:

    2 large unripe plantains
    olive oil
    juice from 1/2 a lemon
    freshly ground sea salt Instructions:

    Preheat the oven to 350 degrees F. Lightly grease 2 large baking sheets with olive oil.
    Peel the plantains and slice thinly on a diagonal. In a medium bowl toss the plantains with some olive ....

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  • Personal Training  in Campbell - 5:17 Total Body Transformations - March's Client Of The Month: Debbie

    March's Client Of The Month: Debbie

    Days from her 57 th birthday, Debbie is anything but your stereotypical grandma of three. She can deadlift almost 150 pounds. She can lift her 6-year-old grandson over her head. She can complete a Spartan race without issue. But this wasn’t the case this time last year. “I struggled with feeling good about myself,” she says. “I have always battled weight. I felt crummy physically, often because of the foods I ate.” She wanted to get off the “fat loss rollercoaster” that pains so many women. She wanted to feel strong enough to play with her grandchildren. She wanted to perform better in the Spartan races she participated in with her ....

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  • Making Sacrifice Easier

    Yes, making big changes in your body takes sacrifice and delayed gratification. And, yes, this is hard and is why most people give up and never achieve their goals. However, the process shouldn’t be painful. You can make things easier on yourself, and in doing so increase your likelihood of success, by planning ahead to reduce moment-to-moment decisions. Meal Prep: Preparing your meals ahead of time is one of the best ways that you can make sure to stay on track with your healthy eating. It completely takes away the need to think about what you’re going to eat and ensures that your nutrition will stay on track. Lay Your Clothes Out: Putting your workout ....

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  • Personal Training  in Campbell - 5:17 Total Body Transformations - Recipe of the Week: Have-Your-Chocolate Pudding

    Recipe of the Week: Have-Your-Chocolate Pudding

    As you work towards your fitness goals, finding desserts that are low in natural sugars will facilitate your results. It will take some time for your taste buds to adjust from enjoying intense, refined sugars to appreciating the subtly and delight of natural, wholesome sugar found in fruit. This pudding is a spectacular way to enjoy creamy chocolate while avoiding refined sugars entirely. The avocado, banana and dates provide real, usable nutrients and vitamins while pleasing your sweet tooth. Courtesy of RealHealthyRecipes.com Servings: 4 Here’s what you need…

    1 avocado, pitted and peeled
    1 banana, peeled
    ½ cup coconut milk
    ¼ cup unsweetened ....

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  • Do This At Bedtime

    The best way to ensure that you will make stellar choices tomorrow is to plan for it tonight. Before you go to sleep, jot out your plan for the next day. What will you eat? What is your exercise plan? What food traps will you avoid? How much time will you spend watching TV? An intentional life is one well lived. “Nobody finishes well by accident.”(John C. Maxwell, renown author and speaker) Here’s where to start: Write down your ideal day and then sleep on it. When you wake up take that list with you as a guide to making great choices all day long. (I do this while sitting with my kids while they fall asleep.) But, don’t stop there. John Maxwell also points out ....

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  • Personal Training  in Campbell - 5:17 Total Body Transformations - Recipe of the Week: Comfort Sausage & Cabbage Soup

    Recipe of the Week: Comfort Sausage & Cabbage Soup

    Homemade soup is a wonderful way to enjoy healthy, quick meals at home. This recipe for Sausage and Cabbage Comfort Soup is packed with wholesome fiber from fresh vegetables and protein from sausage. Make a big pot on the weekend and then reheat bowls throughout the week for fast, nutritious meals that will keep you on track with your fitness goals. Courtesy of RealHealthyRecipes.com What you need
    Serves 20 1 ½ pounds mild Italian sausage, loose 1 large yellow onion, halved and thinly sliced 2 teaspoons garlic, chopped 4 medium carrots, peeled and sliced into ¼” rounds 1 head green cabbage, core removed and shredded 3 large tomatoes, diced 2 teaspoons sea salt ....

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  • 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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