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  • Do you really want to be fit?

    Do you really want to be fit?

    Do you ever give up what you want MOST for what you want NOW? Think about it... If what you want most is to lose the weight—once and for all—but then you give in and order takeout for dinner, you’ve just given up what you want MOST (a healthier, leaner, more energized body) for what you wanted NOW (convenient and comforting food). It’s worth thinking about. Are your actions congruent with your goals ? This is true of any goal, it’s not limited to your fitness journey. If you want to write a book, you’d better make time to sit down and type. If you want to travel the globe, you’d better get yourself a passport. If ....

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  • Recipe of the Week: Mushroom Pasta with Goat Cheese

    Recipe of the Week: Mushroom Pasta with Goat Cheese

    This mushroom pasta with fresh herbs, goat cheese and lemon is a quick and easy dinner recipe tastes like it took all day to make. Just add your favorite protein to complete the meal! Servings: 3-4 Recipe Courtesy of:

    8 ounces bowtie pasta
    8 ounces mixed mushrooms
    1/4 cupfinely chopped fresh thyme and oregano
    2 tablespoons olive oil
    1 tablespoonfresh lemon juice
    3 cups baby greens: baby kale or spinach
    1/4 cupParmesan cheese, grated
    3to4ounces soft goat cheese

    Kosher saltand fresh ground pepper Instructions:

    Cook the pasta in heavily salted boiling water until al dente. Pro tip: Set the timer for a few minutes less than the package instructions ....

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  • What's Your Goal?

    What's Your Goal?

    It’s that time of year again - goals, visions, the dreaded “resolution” word. In order for your actions to be congruent with your goals, you must define precisely what your goals are. Take the time to think about, clearly define, and then write out your goals. This is your target. Now, examine your actions. Are they congruent with your goals? Are they taking you in the right direction? If yes, then keep it up! If no, then it’s time to adopt some new actions. There is no such thing as failure, there are only results. If you do not like the results you are getting, then simply change what you are doing. It’s that time of year when we strive ....

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  • Recipe of the Week: Bacon Wrapped Chicken

    Recipe of the Week: Bacon Wrapped Chicken

    ​​​​Here’s an EXCITING slow cooker chicken dinner recipe to spice up your life! By wrapping our chicken breast with strips of turkey bacon, cooking over sweet potato and covering with BBQ-covered green apples we create a dish that is BURSTING with flavor, while staying healthy on fitness friendly. Be sure to use a BBQ sauce that has no added sugars. Servings: 4 Recipe Courtesy of:


    2 sweet potatoes
    3 Green Apples
    ⅓ cup natural BBQ sauce (avoid ones with added sugars)
    1 tablespoon lemon juice
    1 tablespoon coconut sugar (optional)
    4 skinless, boneless, chicken breasts
    8 slices Turkey Bacon
    1 tablespoon fresh parsley, for garnish ....

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  • Do you choose hard now or hard later?

    Do you choose hard now or hard later?

    Let’s face it, getting and staying fit and healthy can be hard work - but it doesn’t have to be! There’s some simple strategies after all the commiserating. There’s all the effort
    that you have to put out in making wholesome meals. There’s the will power
    that you must muster in avoiding unhealthy (TASTY!) foods. There’s the energy
    that it takes to get out of bed early to get in a workout before the day begins. There’s the struggle
    to lace up your shoes at the end of a long day to head out and be active rather than diving into the comfort of the couch. To be fit and healthy is to choose to do what’s hard, right now
    . Because ....

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  • Recipe of the Week: Power Protein Oatmeal

    Recipe of the Week: Power Protein Oatmeal

    ​​This is the TASTIEST way to prepare oatmeal that includes powerful protein to fuel your day! You can make this a few days ahead and store in the fridge for easy, grab-n-go breakfasts. The quality and flavor of the protein powder that you use will impact both the flavor and consistency of your oatmeal, so choose wisely! Recape Courtesy of:
    Servings: 4 Ingredients:

    1¾ cups milk (any kind)
    1 cup rolled oats
    a generous sprinkle of sea salt
    a generous sprinkle ofground cinnamon​
    a generous sprinkle of coconut sugar
    2 scoopsvanilla protein powder
    ½ cup whole pecans, toasted and chopped
    1 Banana, peeled and sliced into half moons ....

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  • Small Degrees of Change

    Small Degrees of Change

    True change happens in degrees, not in one fell swoop.
    This is a relief when you realize that you have miles to go on your goals. There is no need to attempt all of the change at once
    – simply nudge yourself in the right direction each and every day and maintain the small changes as you go. Did you eat a big bowl of spaghetti noodles with your favorite sauce for dinner last night? Tonight eat a smaller bowl. Next week try zucchini noodles and your favorite sauce. The following try zucchini noodles with a protein-filled sauce recipe. Small changes in the right direction, maintained over time, will make all of the difference as you strive toward the body and lifestyle that you ....

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  • Recipe of the Week: Beef Supper Skillet

    Recipe of the Week: Beef Supper Skillet

    This Beef Skillet Supper is a very Fitness-Friendly meal, with tons of protein and wholesome, nutritious ingredients to power you through your day and fuel your results. It’s perfect for making on a weeknight when you don’t have a ton of time to spend in the kitchen, but you still want a dish that’s full of flavor. This recipe calls for sweet potato rice, which is sweet potato that has been turned into noodles with a spiral slicer, and then pulsed in the food processor until small rice-like pieces form. It’s entirely possible to save time by chopping up your sweet potato rather than going through the process of turning it into rice, if you’d prefer! Recipe ....

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  • What's more important to you than excuses?

    What's more important to you than excuses?

    Your relationship/marriage
    Your health
    The example that you’re setting for your kids
    Your quality of life
    How you feel about yourself I can’t magically know what your personal incentive is. It’s up to you to find that. The reason is yours alone, and there’s no right or wrong reason as long as it’s YOURS. But what I do know is that when you start caring for yourself (rather than use health and fitness as a punishment for being “sub-par”) amazing and incredible things start to happen - you find who you were truly designed to be and you live in that way, and your relationships, your health, the example you set for your kids, your ....

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  • Recipe of the Week: Cauliflower Smash

    Recipe of the Week: Cauliflower Smash

    Move over mashed potatoes....your services are no longer needed here. There is literally NO REASON to ever make mashed potatoes again now that CAULIFLOWER SMASH is in town! The smashed garlic adds such phenomenal flavor that it’s hard to stop eating it. This creamy, delightful dish is perfect for your holiday repertoire this year! Yum! Recipe Courtesy of:

    Servings: 4 Ingredients:

    1 head cauliflower florets
    3 tablespoons Coconut Oil OR Butter
    6 garlic cloves, smashed
    3 tablespoons Plain Greek Yogurt
    ¼ cup parmesan cheese (or 2 Tbsp of nutritional yeast)
    sea salt and black pepper
    1 Tbspfresh chives, minced *optional garnish ....

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