Edamame Dip

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edamame-dip_med
Ingredients
12 ounces shelled, cooked, and cooled edamame, about 2 cups, recipe follows
1/4 cup diced onion
1/2 cup tightly packed fresh cilantro or parsley leaves
1 large garlic clove, sliced
1/4 cup freshly squeezed lime or lemon juice
1 tablespoon brown miso
1 teaspoon kosher salt
1 teaspoon red chili paste
1/4 teaspoon freshly ground black pepper
5 tablespoons olive oil

Directions
Place the edamame, onion, cilantro, garlic, lime juice, miso, salt, chili paste and pepper into the bowl of a food processor and process for 15 seconds. Stop to scrape down the sides of the bowl and process for another 15 to 20 seconds. With the processor running, slowly drizzle in the olive oil. Once all of the oil has been added, stop, scrape down the bowl and then process another 5 to 10 seconds. Taste and adjust seasoning, as desired. Serve with chips or crackers. Store in an airtight container for up to 5 days.

Basic Edamame:
1 pound edamame, fresh or frozen, in or out of shell
1/4 cup water
Kosher salt, optional
Place the edamame and water into a large microwave-safe bowl. Microwave on high for 4 to 6 minutes. Drain any excess water and serve as is or salted.

Yield: 4 servings

Kevin Hensel
Owner, Fit-4-Life
Cherry Hill Personal Training Studio

May Success Story of the Month

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“When you told me at the first meeting that my shoulders wouldn’t be in pain if I came, I thought, Yeah, right.  Boy, it is like magic.  My shoulder joints thank you both. My 2″ skinnier waist thanks you, too.”

 

Sandy Barletta is not only our Client of the Month she is also the winner of our latest 30 Day Your Best Body Challenge.   Sandy lost 5 lbs, and 5 inches off her whole body (2 inches off her waist, and 1 inch off her hips) in just 21 days.  That’s awesome!!  Sandy came to us because she had already lost 80 lbs on her own and needed a jumpstart to get to her target weight (A few pounds were starting to creep up on the scale). 

                 Now Sandy was a rare client due to the fact that she was working out too much.  Her joints were a mess, she couldn’t raise her arms over her head.  She was working out 7 days a week with 2 gym memberships.   We had to tone back her cardio program, fix her neck and shoulder, and tune-up her strength routine.  We also did a metabolic analysis so we could create a customized 7 day meal plan to guarantee she was eating enough (She hated the food journal, but her results cured that).  

You could be our next Client of the Month

Kevin Hensel

Fit 4 Life

Cherry Hill Personal Training

856-751-0033

 

Lentil Fruit Salad

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This recipe is as refreshing as it is nutritious. Plump black lentils mixed with chunks of mango, strawberries, tomatoes and onions will tease your taste buds into submission. A splash of balsamic vinegar is the only flavoring that this colorful salads needs. Serve as a side dish or as a light meal.
Yield: 3 serving

Here’s what you need…

  • 1 cup black lentils, cooked
  • 1 medium mango, cut into 1 inch cubes
  • 1 medium tomato, chopped
  • 6 medium strawberries, chopped
  • 1 tablespoon red onion, finely chopped
  • 1 tablespoon balsamic vinegar
  • Salt and pepper to taste
  1. Place the lentils in a medium bowl. Chop the fruit and onions, add to lentils.
  2. Add balsamic vinegar to the lentils and fruit, mix until well combined.

Nutritional Analysis: One serving equals: 148 calories, 1g fat, 27g carbohydrate, 10 g fiber, and 9g protein.

Kevin Hensel
Fit 4 Life, Cherry Hill Personal Training Studio

Sunny Day Grilled Chicken

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Serve this delicious grilled chicken at your next barbecue. The honey-mustard glaze has a wonderful tangy flavor. Remember to add healthy side dishes for a summer meal that will satisfy without weighing you down.
Servings: 6

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
Pre-heat your grill. If using coals, heat until the coals turn gray and there are no longer strong flames, 35-45 minutes.
Combine honey, mustard, lemon peel, soy sauce and garlic. Mix well. Reserve a few tablespoons of the sauce. Add chicken and marinate in the refrigerator for 40 minutes.

Cook the chicken 5 to 6 minutes per side. Brush with the reserved sauce, and continue cooking for an additional 3 to 4 minutes per side, until chicken registers 170 degrees F on a meat thermometer.

Nutritional Analysis: One serving equals: 183 calories, 2g fat, 13g carbohydrate, 0g fiber, and 28g protein.

The Power Of An Instant

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Can You Change in a Single Moment?

Change is a curious thing. In most areas of life you dread it, yet in others you pine for it.

You’re told that change is hard, that it takes time. You’re also told that change is the most consistent thing that you’ll encounter. You wonder how to make lasting changes that will improve your life.

I’m here to argue that change can happen in an instant.

I know this goes against mainstream belief. 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.

Think about it-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 or pants that you wish you could fit into?

What is preventing you from making a positive change in your life?

According to professional speaker and author, Anthony Robbins, it’s the getting ready to change that takes times. In the end there’s an instant when the change occurs. Robbins goes on to outline three specific beliefs that you must have in order to instantly create a lasting change.

Belief #1: Something must change.
Do you kind of want to get into shape or do you absolutely have to lose the weight? Does dropping a few pounds sound nice or is living another day in your current body simply out of the question? In order to make a lasting change you must be convinced that the time is right.

Belief #2: I must change it.
It is vital that you take full responsibility in making the change. Sure, others may assist you, but in the end you are the one who is going to make it happen. You have to want this change enough to make it your personal mission-no one else will do it for you.

Belief #3: I can change it.
Don’t let past failures get in your way. The truth is that you can do amazing things when you put your mind to it. Believe that you are capable of losing weight or making any other positive change in your life.

Why do most people fail to make lasting change? They leave it up to willpower. This works for awhile, but you’ll always revert back to what’s comfortable. The solution?

Change what you’re comfortable with.

You’ve probably heard that humans are motivated by two things: 1) to avoid pain and 2) to gain pleasure. When you want to change a behavior pattern the key is to associate pain with the behavior that you don’t want and pleasure with the behavior that you do want.

You know that you want to lose weight and that to do so you need to quit eating comfort food late at night. You also know that you need to start exercising on a regular basis. Up until this point your brain is trained to associate pleasure with eating comfort food late at night and to associate pain with exercise.

It’s time to retrain your brain to feel good about exercise and to feel bad about eating late at night. Think about all of the negative things about being overweight and connect these unpleasant thoughts to your late night snack. Now think about all of the wonderful things about being in shape and connect these pleasant thoughts to exercise.

You are capable of making a big change in your life. Start by contacting me at 856-751-0033 or get started ASAP by clicking http://fitlifeinc.com/Free_Workout_Testdrive.html for your free, no obligation workout testdrive.

Remember, change can happen in an instant.

Committed to your success
Kevin Hensel, Owner Fit 4 Life
Cherry Hill, NJ
856-751-0033
www.Fitlifeinc.com

Springtime Shrimp Salad

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Here’s what you need…

For the Dressing

1 Tablespoon grated orange peel
1/3 cup orange juice
1 tablespoon sugar
2 tablespoons oil
2 teaspoons Dijon mustard
For the Salad

1 lb fresh asparagus, trimmed, cut into 2-inch pieces
8 cups torn Boston lettuce
3 Oranges
1 lb fresh or frozen shelled deveined cooked shrimp, thawed
In a small bowl combine all of the dressing ingredients; beat with a wire whisk until well blended. Set aside.
In large nonstick skillet, bring 1/2 cup water to a boil. Add asparagus and return to boil. Reduce heat; cover and cook 5 to 6 minutes or until tender.
Meanwhile, arrange lettuce on 4 individual salad plates. Peel oranges and halve lengthwise; cut crosswise into 1/4-inch-thick slices.
Drain asparagus. Rinse with cold water; drain well. Arrange asparagus, orange slices and shrimp over lettuce. Drizzle salads with dressing.

Nutritional Analysis: One serving equals: 290 calories, 9g fat, 24g carbohydrate, 6g fiber, and 29g protein.

No Time To Exercise

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If Only I Had The Time…

‘I don’t have time’ is the reason that most people don’t exercise. Well, they call it a ‘reason’ I like to call it what it really is – an excuse.

Most people believe their workouts need to be 60-90 minutes in order to really count. With this kind of time commitment it is no wonder that exercise becomes the activity that you simply don’t have time for. Before you know it one missed workout becomes two and soon you realize that you haven’t put on your gym shorts for a month.

Missed exercise is a slippery slope toward irreversible consequences. Obesity wasn’t gained in one day…or even in one year. Neither was heart disease.

Question: Have you ever wondered if long workouts really deliver the best results?

The truth is that exercise doesn’t have to take 60-90 minutes anymore. The experts agree that short, intense bouts of exercise can actually deliver better results than traditional low intense exercise.

In fact, a study was conducted at the University of Pittsburgh, School of Medicine that tested whether multiple short bouts of exercise would deliver better results than one long bout of exercise. They found that participants who performed short bouts of exercise stuck with the program longer and experienced greater weight loss than the participants that performed long bouts of exercise.

Throw out the idea that you need an entire afternoon or a free evening to have a great workout. It simply doesn’t take as much time as you think. Here’s one example:

12 Minute Results-Driven Workout

Dumbbell Squat Press: Stand with your feet shoulder width apart and hold a dumbbell in each hand at shoulder level. First lower down into a squat position. Make sure that your knees do not go past 90 degrees. Exhale as you press the dumbbells overhead while you straighten your legs and return to the starting position. Complete 12-15 repetitions.
Sprint or Jump Rope for 30 seconds.
Dumbbell Lunge and Curl: Stand with your feet shoulder width apart and hold a dumbbell in each hand down at your sides. Exhale as you lunge forward with your right leg and curl the dumbbells up toward your chest. Make sure that your knee does not go past 90 degrees. Inhale as you return to the starting position and repeat on the other side. Complete 12-15 repetitions.
Sprint or Jump Rope for 30 seconds.
Dumbbell Bent Over Rows: Stand with your feet shoulder width apart and hold a dumbbell in each hand. Bend your knees and lean forward from your waist, keeping your back flat. Exhale as you drive your elbows back and squeeze your shoulder blades together. Inhale as you return to the starting position. Complete 12-15 repetitions.
Sprint or Jump Rope for 30 seconds.
V-Ups: Sit on the edge of a chair or bench and lean back. Exhale as you drive your knees in toward your chest, squeezing your abdominal muscles. Inhale as you lower your knees back down with control. Complete 15-20 repetitions.
Sprint or Jump Rope for 30 seconds.
Think outside of the box. Could you do a 10 minute workout in the morning and a 15 minute workout before bed?

Let’s be honest, you make time for the things that you feel are important. If I told you that for every minute you spent exercising I would give you a thousand dollars, would you find a minute to exercise? Sure you would! You’d probably find quite a few minutes to exercise.

Short bursts of intense exercise will give you the results you want, all you have to do is make the time for it.

Somewhere deep down inside you know that it’s now or never.

Will you choose to simply close this email and allow your hectic schedule to slowly push you down the path of obesity and health risk? Or will you find creative ways to fit exercise into your day as you steadily regain your shape and health?

Make this the day that you finally make the change. Call 856-751-0033 or visit http://fitlifeinc.com/Free_Workout_Testdrive.html to schedule your free, no-obligation workout testdrive and I’ll show you many other high intensity time effective workouts that deliver amazing results.

The choice is yours.

Yours in health,
Kevin Hensel, Owner Fit 4 Life
Cherry Hill, NJ
856-751-0033
www.FitLifeInc.com

Simple Spaghetti Squash

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Spaghetti squash is one of the easiest vegetables to prepare without adding fat in the cooking process. Each squash is filled with folic acid, potassium, vitamin A, and beta carotene – and best of all it is a low calorie food. Servings: 4

Here’s what you need…

1 spaghetti squash
1 Tablespoon dried basil
1/2 teaspoon garlic salt

Cut squash in half and scoop out the seeds and fibers. With a fork pierce the squash skin a few times.
Fill a microwave safe dish with 1/2 inch of water. Place the squash cut side down in the dish.
Microwave on high for 10-20 minutes or until the skin gives easily under pressure (be sure to use an oven mitt, as the squash get very hot.) Let stand for a few minutes.
With a fork, scrape the pasta-like insides into a medium bowl. Mix in basil and garlic salt.

Nutritional Analysis: One serving equals: 42 calories, 0g fat, 10g carbohydrate, 2g fiber, and 1g protein.

Resistance Training trumps Aerobics for most effective F.A.T. B.U.R.N.

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Most people have only one thing on their mind when they join a gym or approach a personal trainer…fat-loss. With more than half of the adult population registering as overweight it is no wonder that fat loss is such a hot topic.

It’s simple, really. We used to think that cardiovascular training was the quickest and most effective way to shed unwanted pounds. Aerobics, jogging, swimming and biking were the activities to turn to when we wanted to slim down.

Boy, were we misled.

The idea was that when you perform low level aerobic exercise your body relied on calories from fat. Sounds good, right? Well, there were a couple of major limitations with this method…

First of all you only burn fat calories while the aerobics are performed. If you do twenty minutes, then you only burn for twenty minutes; if you do two hours, then you only burn for two hours.

Secondly, if you are overzealous with aerobics your body actually eats away at lean tissue, leaving you with lowered calorie requirements. Ever wonder why you eat the same amount but still put on pounds? A loss in lean tissue will do that to you every time.

So where does this leave you?

Lucky for us, we live in a time of great scientific discovery with tools and statistics that give us the cutting edge in our quest for a slimmer, sexier body. And science has given us the solution for optimal F.A.T. B.U.R.N.

The Solution: Resistance Training

You have probably heard about the many benefits of resistance training. Here are just a few:

Increase in muscle strength
Injury prevention
Improved bone density
But what about F.A.T. B.U.R.N.? Here are the two reasons that resistance training is the most effective way to B.U.R.N. F.A.T.

Oxygen Debt
Now I know debt isn’t usually a word that we enjoy…but in this case I’m sure you will agree that it’s a great thing. Resistance training puts your body into oxygen debt which means you will B.U.R.N. F.A.T. as you recover from your workout. And this effect can last quite awhile – studies have shown an increase in calorie burning for up to three days following a resistance training workout.

Lean Tissue Burns More
The other way that F.A.T. B.U.R.N. is accomplished with resistance training is through an increase in your resting metabolism. You see, lean tissue (muscle) requires many more calories each day than fatty tissue. In fact, one pound of muscle burns 30-50 calories each day at rest – compared to a measly 9 calories per pound of fat.

When you perform resistance training exercises your body composition will change to contain more lean tissue, thus resulting in extra calories burned while you sleep. What could be better than that?

Resistance training is truly worth your time – talk about an exercise that keeps on giving.

Wouldn’t you love to reap the rewards of a solid resistance training program by waking up slimmer every morning? I love nothing more than to see my clients achieve awesome results – clients just like you, who decided to change their shape forever by giving me a call.

Do something nice for yourself – contact me today 856-751-0033 – together we will turn you into a F.A.T.B.U.R.N.I.N.G. machine get scheduled ASAP by visiting http://fitlifeinc.com/Free_Workout_Testdrive.html.

Yours in health,
Kevin Hensel, Owner Fit 4 Life
Cherry Hill, NJ
856-751-0033
www.FitLifeInc.com

Flax Meal Protein Cakes

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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

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

Sliced banana *optional*

Place all ingredients in a blender and blend until smooth.
Bake on a 350-degree griddle lightly greased with cooking spray. Serve with sliced banana.

Nutritional Analysis: One serving equals: 264 calories, 4g fat, 39g carbohydrate, 3g fiber, and 20g protein.

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