Consistency is Your Key (Motivation Monday)

  “We become what we want to be by consistently being what we want to become.” Have you ever had tried a new diet or a new workout routine, but stopped before ever seeing results? Maybe you quit because it was too difficult to maintain overtime. I want discuss how small steps are the key to consistency. I think we all know fad diets and some miracle supplement or drink isn’t going to change bad habits. Maybe at some point you’ve tried fast weight loss solutions such as: 1,000 calorie diet, strict dieting, low carb diet, cabbage diet, etc….. I think we all know a DIET is not healthy and is not the solution to a healthy lifestyle. Today’s advice is to pick a couple small steps on following list and CONSISTENTLY do them until it’s a new habit. If you can follow something 80% of the time, you doing very well! Walk 3-4 days a week for 20-30 minutes No soda (even diet) Cut out processed sugars Add a vegetable to each meal Start taking a multivitamin every morning when you brush your teeth Drink 10, 8oz glasses of water Eat off of a smaller plate to help with portion control Track your foods through My Fitness Pal to become aware of what your consuming On our Facebook tell me what steps you have consistently taken to a healthier lifestyle.   Your Friend, Natalie Novak Share...
Cabbage Roll Soup (Tasty Thursday)

Cabbage Roll Soup (Tasty Thursday)

This a healthy and yummy recipe! We love cabbage rolls around here, but I really don’t like rolling up the cabbage wraps. So I basically made the same recipe as before but into a soup. I hope your family enjoys the recipe as much as my family does! Subscribe to my blog to receive great recipes, workouts and health tips throughout the week. Ingredients: 1 Large Onion 3 Cloves of Minced Garlic (Diced) 1.5 Lbs of 93/7 Lean Ground Beef 3/4 Cup Long Grain Brown Rice 1 Small Head of Cabbage (Cored and Chopped) 3 Tablespoons Corn Starch 1 (28 oz) Can of Diced Tomatoes 2 Tablespoons of Tomato Paste 4 Cups of beef Broth 1.5 Cups of Vegetable Juice (V8) 1 Teaspoon of Paprika 1 Teaspoon of Dried Thyme 1 Bay Leaf 1 Tablespoon of Worcestershire Sauce 3 Tablespoons of Extra Virgin Olive Oil Salt and Pepper, to taste Instructions: Start with cooking the Brown Rice according to package directions. We want the rice precooked before adding to the soup. In a large pot add Olive Oil and Onion.  Over Medium Heat, Saute onion until translucent. Add Garlic to the pot. Cook about 3 minutes before adding beef. Once you add Ground Beef, cook until no longer pink. This is where I add the Salt (maybe 1 teaspoon) and Pepper. Meanwhile, remove tough outer leaves from cabbage & remove core. Chop up cabbage. Add cabbage into pan and saute with the meat just until the cabbage begins to soften. Add the remaining ingredients. Bring to a boil and reduce heat to Medium Low. Cover and simmer on low for about 25-30 minutes....

Lateral Lunge with Bicep Curls (Fitness Tip Tuesday)

How to do a Lateral Lunge with Bicep Curls Grasp two dumbbells with your palms facing inward. With one leg, step to the side as far as you can. Bend the knee of that leg while keeping your other leg straight. Applying body weight through your heel of the bent leg. Keeping your back straight, extend the dumbbells toward the floor in front of the foot that has stepped to the side. Return to a standing position. Muscles Used: Glutes, Hamstrings, Quads & Biceps Your Friend, Natalie Novak Share...
Long Term Results (Motivation Monday)

Long Term Results (Motivation Monday)

Small Daily Improvements are the Key to Staggering Long-Term Results. I have a different approach for my clients to achieving long term results. I don’t believe in fast results. Maybe this is not wise but maybe it is! Hear me out. Scenario 1: A client wants to lose weight. They have 3 months before they are on their beach vacation and want to look great in their swimsuit. They need to lose 50 lbs. They have no major health concerns.  A personal trainer gives a new client a 1,000-1,200 calorie diet. The client is basically eating  only chicken breast, broccoli and water for 3 months. They are working out 5 days a week at 1-1.5 hours per workout. The client loses 55 lbs in 3 months. Goal Achieved plus 5 lbs!! Client goes on vacation and within the next 3 months gains at least 30 lbs of the weight back. Do you think this is what a client really wanted long term? Scenario 2: A client wants to lose weight. They have 3 months before they are on their beach vacation and want to look great in their swimsuit. They need to lose 50 lbs. They have no major health concerns.  A personal trainer sets a goal to lose only 2 pounds a week. They give the new client a 1,700 calorie diet based on their current weight and activity levels. The client is learning how to prepare meals in advance. They learn how to cook tasty meals. They are working out 4-5 days a week at average of 45 minutes per workout. The client looses 30 lbs in 3 months. Still has 20 lbs to lose to achieve their...
Chocolate Strawberry-Banana Post Workout Shake (Tasty Thursday)

Chocolate Strawberry-Banana Post Workout Shake (Tasty Thursday)

To help repair your muscles from a strenuous workout… try adding a Post-Workout Shake within the hour after you complete your workout. Sooner you refuel… the better!  Ingredients: 6 oz of 1% Organic Milk (or you can Unsweetened Almond Milk) 1/4 cup low-fat cottage cheese 1 1/2 scoops of AdvoCare’s Chocolate Muscle Gain 1/2 of a small banana 5 medium-sized strawberries, washed and tops removed 3/4 – 1 cup of ice cubes (depending on your preference for shake thickness) Directions: Blend together and enjoy! Your Friend, Natalie Novak Share...

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