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Chicken Saltimbocca

Uncategorized Jan 20, 2023

27g Protein and 227 calories/serving make this Chicken Saltimbocca recipe a must-try!

Directions:
Total: 35 min
Prep: 15 min
Cook: 20 min
Yield: 6 servings
6 (3-ounce) chicken cutlets, pounded to evenly
flatten
Salt and freshly ground black pepper
6 paper-thin slices prosciutto
1 (10-ounce) box frozen chopped spinach,
thawed
3 tablespoons olive oil
1/4 cup grated Parmesan
1 (14-ounce) can low-salt chicken broth
2 tablespoons fresh lemon juice
1
2
3
4
Place the chicken cutlets flat on the
work surface. Sprinkle the chicken with
salt and pepper. Lay 1 slice of prosciutto
atop each chicken cutlet.
Squeeze the frozen spinach to remove
the excess water. Season the spinach
with salt and pepper. In a small bowl, toss
the spinach with 1 tablespoon of oil to
coat.
Arrange an even, thin layer of spinach
atop the prosciutto slices. Sprinkle the
Parmesan evenly over each. Beginning at
the short tapered end, roll up each chicken
cutlet as for a jellyroll. Secure with a
toothpick.
Heat the remaining 2 tablespoons of
oil in a heavy...

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Using a Scale Correctly

Uncategorized Jan 18, 2023

If you're on a journey to lose weight, odds are you don't look forward to checking in on the scale. In today's fitness world, the number on that scale has become the sole determinant of health. However, that's just not the case. 

First off, yes the scale is important. Ultimately, your weight and body fat composition are the two biggest indicators of health that we can easily use. A person who is 180 pounds is much less likely to have preventable health issues than a person who is 280 pounds. The scale is also the easiest method to check for progress while in a fitness program. In 10 seconds you can get a fairly reliable gauge of how you're doing. This will tell you whether you should just keep doing what you're doing, or if it's time for adjustments to be made. 

While the scale is important, it's equally as important to understand what it actually tells you. For the general population, weight can fluctuate anywhere from 2-10 pounds in a single day. This is due to water...

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Not Just Looking Good

Uncategorized Jan 16, 2023

Sure, looking good is the one aspect of exercising most people know of. However, most people exercise not just because of the number on the scale but because of the confidence, mood, energy, and functionality they've gained and want to continue to build upon.

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Let's Play?

Uncategorized Jan 15, 2023

John called his long time business friend Dave to play a round of golf,  “Want to head out and play 18, Dave?”
 
Dave replied, “I’d love to, John, but I’ve been struggling with this joint pain. I’m looking to get surgery on it.  I’m embarrassed to tell you, because you are always so on top of it, never have any problems, and are mentally strong.“
 
John noticed every year how his friends were getting more out of shape and struggling with nagging injuries and chronic pain.  While John stayed in great shape, good health, and kept his young looks, his friends were mentally shot, didn’t do nearly the things they used to, and lived with more stress, anxiety.  And all of his peers were slowing down tremendously. 
 
John said “You know, you can do something about that before your life becomes miserable, and I wouldn't want to do surgery.
 
Dave responded,...

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Positive Mindset

Uncategorized Jan 13, 2023

If you're trying to improve your nutritional habits, try your best to keep this mindset.
Allow yourself to learn from failures and move forward instead of beating yourself up for them. If we didn't make mistakes, we wouldn't be human!

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Badger Game

Uncategorized Jan 11, 2023

"Work hard, play hard!" Had a great time with the team in Madison last night cheering on the Badgers!

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Stability on Ice and Snow

Uncategorized Jan 11, 2023
 

This time of year, falling on ice and snow can be a major health concern.
To stay stable and confident on your feet this winter, incorporate these exercises into your routine!

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Stability on Ice and Snow

Uncategorized Jan 11, 2023

This time of year, falling on ice and snow can be a major health concern.
To stay stable and confident on your feet this winter, incorporate these exercises into your routine!

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You Snooze, You Lose

Uncategorized Jan 09, 2023

We've all been there. The morning alarm clock comes on blaring way too early, and without a second thought we smash the snooze button and drift back asleep. Only when the alarm comes back ten minutes later, we're still not ready. If you're in an endless cycle of snoozing your alarm multiple times each morning, the negative effects may be showing themselves in your daily life.

While 10 more minutes may feel like long enough to get the sleep you need, the quality is fragmented and poor. Because of that your body stays in a state of limbo between sleep and alertness, which is why you feel so groggy and it takes so long to become functional after getting up. Along with that, snoozing an alarm can cause oversleeping, not only in terms of getting to work but also for your body's health. When your body gets too much sleep, it causes additional grogginess throughout the day. Finally, your body likes to stay in a rhythym. By snoozing the alarm you can throw it off that rhythym, disrupting...

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New Year's Resolutions

Uncategorized Jan 01, 2023

Welcome to 2023!
The New Year is the ultimate reset button. However, just having resolutions isn't going to help you be successful. To do that, you'll need goals and a plan to reach them. 

There are two main flaws to many New Year's Resolutions: They are too vague and don't contain a plan. You've probably had or heard of a few of the common ones like losing weight/going to the gym more, even buying a new car or house or golfing more. Let's take the gym one as an example (for obvious reasons). How many times did you go to the gym last year? Let's say you went twice. You could meet your resolution in the first week of January, but then what? Along with that, there's no outline for you to stick to. Going to the gym once a week may be more than you've done before, but it still won't really be enough to make changes. You could also go 5 times in a week, take the next month off, then restart the cycle.

Instead of falling into these traps and realizing in March that you completely...

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