Rosie’s Ramblings – Hottest Fitness Trends of the Summer

With summer 2016 upon us, your vacation is almost here and the beach is calling. You want to look amazing in your bathing suit and have fun while you’re getting in the best shape of your life. From Jane Fonda to Richard Simmons to Tai-Bo, fitness trends come and go, here are this year’s hottest summer fitness trends:

Celebrity Spin Classes are great fun, filled with heart pumping music and flashing lights, the energy in the room is almost electric. Be ready, the sweat will be poring off of you…but I wouldn’t get too cozy in that seat. The repetitive nature of the class can result in injuries and being led by celebrities means it can cost a pretty penny. I’d say spinning is more of a side dish rather than a main entree.

Beach Boot Camps are designed to get your workout in while you’re away at the beach. With the waves crashing on the shore and the sand under your toes, the scenery is a major selling point. The large classes led by one trainer can make it very affordable. Inclement weather can mean that the class is cancelled with short notice, so you might miss out on some workouts. Weather aside, it’s an experience not to be missed.

Boutique Fitness Communities like Fit Tribe in Philadelphia and Mark Fisher Fitness in Manhattan, focus on cultivating a community that promotes a healthy lifestyle. These gyms are fun and engaging and each have their own unique culture. Knowledgeable, passionate coaches aim for your success, making group workouts very personal. With the focus on the process to results, these gyms will outlast any summer trend.

Chicken Cranberry Salad

Happy ‪#‎Chewsday‬ Tribe! Here’s a delicious summer salad recipe to try! Looking for more healthy recipes? Check out our online guide —> http://fit-tribe.com/recipe-guide/

SERVES: 4
PREP: 25 min.

Ingredients:
4 cups cooked chicken, cut into cubes
1 ½ cup dried cranberries
1 cup celery, chopped
2 green onions, sliced thinly
½ cup green bell pepper, minced
1 tsp. paprika
½ cup plain Greek yogurt
Sea salt and freshly ground black pepper to taste

Preparation:
In a large bowl, combine the Greek yogurt and the paprika.
Add the chicken, celery, bell pepper, and green onions, and combine well.
Add the cranberries. Mix again, and season to taste with salt and pepper.
Place in the refrigerator to chill and serve.
(Optional): to make a stuffed tomato or stuffed bell pepper just cut the top of the vegetable, empty the inside with a spoon or knife, and fill with the chicken cranberry mixture.

Berry Salad with Raspberry Dressing

Happy Tuesday Tribe! Here’s a ‪#‎Chewsday‬ Recipe to try! Looking for more healthy recipes to try? Check out our online guide —> http://fit-tribe.com/recipe-guide/

Ingredients:
6 oz. baby spinach
½ cup fresh strawberries, sliced
½ cup blueberries
½ cup blackberries
½ cup raspberries
2 large avocados, sliced
1/4 cup. roasted walnuts, chopped

Ingredients for the Raspberry Dressing:
½ cup raspberries
½ cup mayonnaise
¼ cup almond milk
4 tsp. apple cider vinegar
1 tsp. poppyseeds

Preparation:
In a food processor, combine all the ingredients for the dressing, and pulse until smooth.
In a large salad bowl, combine spinach and berries.
Top the salad with avocado slices and sprinkle with chopped walnuts.
Drizzle with dressing and serve.

How to Motivate Yourself to Workout in the Morning

We’ve all been there. New Year’s Resolution, birthday promise, summer panic…”this is it, I’m really doing it this time…I’m gonna start working out. I’m gonna lose this weight. I’m gonna tone up. I am DETERMINED to have that sexy beach body!”

5:00am alarm goes off & first thing you think is “What the heck was I thinking?? It’s still dark out!” You hit snooze 15 more times & before you know it, the only time you have left is to get ready for work, class or just to begin your life for the day. You say, “I got this tomorrow. Tomorrow’s the day. I’m really starting tomorrow!”

Tomorrow…5:00am…that obnoxious alarm goes off once again…”It’s still dark out! Ugh, I’m so tired, couple more minutes then I’ll get up”….now you’re frantically running around rushing to get ready for your day & so, the pattern begins of promising yourself you’ll “start tomorrow”.

What if I told you I could give you a few simple tricks that would change your entire life & it all starts with one second of your time? Would you give it try?

Let’s break this down:

One Second- it takes one second to open your eyes & wake up
Tip: keep mints by your bedside & pop one in your mouth right away, the sugar in the mint will excite your brain and the mint itself will liven up your tongue’s taste buds and nerve endings helping you to arise.

One Minute- it takes one minute to get out of bed
Tip: go to sleep with your workout clothes on. It’ll shave tons of time off your “getting ready” process. If you love your pj’s too much & can’t bear that separation then have your workout clothes already picked out & laid across the foot of your bed or by your door with your sneaks, keys & phone (which would also be your alarm more than likely…see what I’m doing here? You’d have to get out of bed to turn your alarm off 😋)

One Hour– it takes one hour to get to your Tribe, workout & get home
Tip: have an accountability partner or workout buddy. Knowing that someone is going to meet you there or will be waiting for you to show up helps motivate you to get there. You don’t want to be that person who overslept or was too lazy to get up & get there when they did it. “If they can do it, I can do it!”

One Day- it takes one day with one 30 minute workout to be proud of yourself
Tip: thanks to social media like Facebook & Twitter, you can boast about your accomplishments—tell your friends that you were able to do a push-up (correctly! 😁) for the first time in your life or you completed a full 30 minute conditioning session without having to stop! These are huge accomplishments & any family & friend of yours would be just as stoked & proud of you as you are of yourself!

One Week- it takes one week to maintain commitment & for your body to adjust to it’s new schedule
Tip: schedule your workout for the week as if each one is an appointment. You’re more likely to follow your morning workout routine if you write it down. Bonus Tip: exercise frequency is most strongly related to three things: appreciation of your body, a focus on how it feels & satisfaction with what it can do. So, remember how good & accomplished you feel after those workouts & stick with it!

One Month- it takes one month (or less) to see results
Tip: set reasonable & attainable goals. Think climbing steps to reach that final & ultimate goal. It can definitely be reached but lets take each small goal (step) at a time first & you will see quicker results such as, that perfect push-up or your endurance is up & you can now keep up with your children (or out-do them!) Or a phenomenal result, that everyone loves, your clothes are fitting looser & before you know it, you will have reached that final destination of your goal you never thought was possible.

One Year- it takes one year to make a lifetime transformation
Tip: You worked this hard, to get this far, to turn the old you into this awesome new you…don’t stop! This is the easy part, maintaining. Keep your schedule, keep your tricks & tips you have used to keep motivating yourself all this time & you have your new lifestyle…a healthy, fit, bad-ass you!

 

–Christina and The Fit Tribe Team

Grilled Chicken with Strawberry Salsa

 

Hey Tribe, summer is here!! Who doesn’t love to fire up their grill when the weather is this nice?? Here’s a Tuesday ‪#‎Chewsday‬ Grill recipe for you to try! For more healthy recipes, check out our online recipe guide—> http://fit-tribe.com/recipe-guide/

Ingredients for Salsa:
1 cup fresh strawberries, chopped
1 jalapeño, finely diced
1 avocado, diced
Handful of cilantro, chopped
1 lime, juiced
1/4 cup red onion, chopped
Salt, to taste

Ingredients for Chicken:
2 chicken breasts
2 tablespoons of your favorite seasoning (jerk, Cajun, blackening, etc…)

Directions:
-In a small bowl combine salsa ingredients. Season with salt to your taste. Set aside so flavors can marinate while you cook the chicken.
-Season chicken and grill over medium heat for about 5 minutes on each side or until done.
-Top with salsa, serve and ENJOY! 🙂

Rosie’s Ramblings – Puzzles

When you open a puzzle box… everything is a big mess. If you tried to smash all the pieces together you would end up with an awful end product. It takes time, patience, and diligence to get that perfect picture on the front of the box.

Alone, each piece stands for something. Maybe it’s work ethic..then you find it’s pair – discipline. And they fit together. You slowly start to work towards that masterpiece. Little by little, it starts to come together. You finish the border and set the foundation to build on.

Overtime, that puzzle becomes a complete picture of your goal.

But the purpose of starting is the end result.

When you start at Fit Tribe, your goal is on your forefront of your vision. It’s that picture on the front of the puzzle box. We are striving to reach that end goal.

We help to give you some of the pieces you need to complete the puzzle, but you still hold some of them too. Together, we work as a team to get reach the end.

Results are important.

Results are the reason to start, to keep going, to persevere, and to see everything through to the finish.

Helping you to achieve your results, it our coach’s main focus. We are invested in helping you achieve your goals and feel a sense of pride with every milestone marker you hit.

Together, we are a team made for success.

Together, we a matching puzzle piece.

“Life isn’t about finding pieces of a puzzle. It’s about creating and putting those exceptional pieces together.”

Lemon Basil Grilled Shrimp Skewers

Hey Tribe it’s Tuesday ‪#‎Chewsday‬ — Here is an awesome skewer recipe to try! Looking for more healthy recipes? Check out our online guide —> http://fit-tribe.com/recipe-guide/

Makes 4 appetizer portions
Ingredients:
1 pound of shrimp, peeled and deveined
3 cloves of garlic, minced
2 tablespoons of fresh basil, chopped
2 tablespoons of fresh parsley, chopped
1 tablespoon of dijon mustard
2 lemons, juiced
1/4 cup of olive oil
2 teaspoons of sea salt
1 teaspoon of cracked pepper
bamboo skewers

Directions:
-In a bowl, combine garlic, basil, parsley, dijon, lemon juice, olive oil, salt and pepper. Combine well with a fork. Add shrimp and toss. If time allows, let the shrimp marinate for 1 hour or over night.
-Soak wooden skewers in water for 1 hour. Skewer shrimp onto the sticks. Grill for 1 minute on each side until pink. Serve warm, at room temperature, or refrigerate and serve cold. If the weather isn’t cooperating for the grill, they can also be prepared in the oven- just roast them at 450 degrees for 5-7 minutes.

Rosie’s Ramblings – Blame Game

Responsibility comes in all shapes, sizes, and varying degrees. It is something we accept and take on whenever we start something – whether it be a job, parenthood, getting a degree, or starting at a gym – there are things that must be done in order to be successful.

The teachers, coaches, mentors, bosses that you meet along the way will give you the tools to be successful. But those people alone cannot determine your outcome. You determine your success.

So many people today like to point fingers at someone else when it comes to their shortcomings. They start playing the blame game because they do not want to admit that they failed to achieve because of their own doings (or not doing). But the truth of the matter is, you get out of something, what you put into it. If you give it all you got, you are going to get everything you wanted. But if you just go through the motions and just try to skate by, do not expect incredible results, if any results at all.

The choice is yours.

Remember, you accepted this responsibility in the first place. It’s your job to see it through.

If you come across a point where you realize you aren’t where you want to be…find a solution, not an excuse. Develop a plan and put it to action.

Use your resources wisely, a dusty tool belt is never indicative to the right outcome. You must use what you have been given regularly to active pursue your goal and get your desired outcome.

A dusty tool belt is never indicative to the right outcome. You must use the resources that have been given to you regularly and actively pursue your goal.

It all comes down to you.

“The moment you take responsibility for everything in your life is the moment you can change anything in your life”

Rosie’s Ramblings – Courage

Courage comes from within. You can’t fake it. It involves your whole being. And with courage comes strength – the strength to do what is necessary. In 20 seconds you can decide to do anything – all you need is 20 seconds of insane courage to make a decision. Whether it be to conquer a fear or to get healthy. Make that decision so you have to follow through.

Courage has always been one of my favorite words, and more than words, my favorite action. Being courageous means you are willing to make yourself uncomfortable; outside of your comfort zone is where exceptional happens.

For me, it takes a lot of courage to step up to the line at a race. I know how hard it’s going to hurt, pushing my body past limits, yet I still do it. Why? Because I know how good it feels to achieve something that was once a dream. I’ve been able to apply this to everything in life, and because of that, I have had some amazing opportunities
.

No matter what you do, if you want to be great at it, you have to be willing to push yourself to do things that make you feel uncomfortable. So what’s holding you back?

“Courage is not the absence of fear, but rather the judgement that something else is more important than fear”

Grill Your Way to Lean

Grilling is the most popular pastime of summer.

While outdoor cookouts are a great opportunity to relax and visit with friends and family, they tend to lead to some not so healthy food choices. While the grilled meats are an important part of a healthy diet, the buns, rolls and sugary desserts that tend to go along with them can really pack on the pounds…

That type of eating will do some serious damage to your waist over the course of the summer.

The good news is that barbecue season doesn’t have to be fattening. In fact, with a few small changes to your barbecue menu, you can turn summer into the perfect opportunity for weight loss.

So before you slather on the sunscreen and fire up your grill, read the following tips to grill your way lean this summer.

On the Grill: Believe it or not, grilling is actually a very healthy way to cook meat. Burgers and hot dogs are traditional barbecue meats, but the the pre-packaged varieties aren’t the healthiest. Slap them in between some starchy carbs and things go downhill fast..

Try the following:

-Choose grass fed cuts of beef, pork or poultry
-Wrap burgers in lettuce instead of buns
-Grill up salmon or cod
-Meat, Shirmp or Veggie kabobs are my favorite meal to grill

Side Dishes: This is where most people run into trouble. Barbecue side dishes are typically filled with loads of fat. Creamy macaroni and potato salads are loaded with the deadly combo of fat and carbs!

Try the following instead:

-Make veggie kabobs and grill them Grill bok choy (see recipe below)
-Replace the mayo in your salads with paleo mayo
-Serve fresh salad with light vinaigrette
-Grill up corn on the cob
-Put out a veggie tray paleo dip

Drinks: Most people don’t realize that beverages play a big role in summer weight gain. Margaritas, beer, soda pop and punch all contain lots of empty calories.

Try the following:

-Drink water, it is always your healthiest option
-Brew unsweetened ice tea and serve with lemon
-Mix up a batch of “norcal margaritas” They’re low sugar and delicious
-Dessert: Yes, there are ways to satisfy your sweet tooth while getting lean. Think outside of the box instead of turning to the typical fattening options like ice cream, pie, cake or cookies.

Try the following:

-Grill mango, banana and pineapple on kabobs
-Replace peach pie with grilled peach halves

Remember, it’s ok to splurge every once in a while. Enjoy yourself.

Just keep in mind that by taking a few of the above suggestions you can enjoy great food while getting back into great shape!