Personal Fitness

STRAWBERRIES!!

Juicy, red fruits that are so versatile and satisfying! You can throw them into a salad, smoothie, or just eat them raw.

How do you pick them?
Always choose the most red, least discolored berry with a sweet, strong smell with fresh green caps. Unlike bananas, strawberries no longer ripen once picked.

Best way to Store?
Be certain, like all fruits and vegetables, you fully wash them to remove any potential pesticides. WAIT! Don't clean them until ready to use, as they absorb the water. If you must clean them prior, dry them, place them on a paper cloth and store them in the refrigerator.

Check out this Strawberry Shortcake recipe!!

https://www.foodnetwork.com/recipes/strawberry-shortcake-recipe3-1938695

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STOP Skipping LEG Day!!

The stronger your thing are the longer you will live. Really?! Certainly helps.

You improve balance - key to help with falling.

The mineral factory for the brain is from the bones. The largest bones in the body are the femur - thigh bones. Strength training helps to increase bone density, which in turn assist in maintaining the brain functions.

Social connections are also important in prolonging life. People can be afraid to leave the house because they fear falling.

Build strength now to stay strong and live longer!

Training for Women over 30!

We, as professionals, hear the statement every day. :I'm over 30 (or pick a number) everything changes. While that may be true, should you "settle" for that EXCUSE? Never!

How do you start?

First! Set up a consultation with a professional. We are here to help discuss your goals and set-up the plan to achieve your goals! We take into consideration injuries, issues with health, nutrition, hormones and so much more.

Second! Start slow. We live in a world of instant gratification but sometimes that is not helpful. You must realize your health takes time. We start with milestones to hit your goal.

Third! Variety is key! There are many ways to train the muscles. Changing it up from time to time keeps it fresh and challenges the smaller supporting muscles - which helps make you stronger.

Fourth! Stay consistent. Consistency is key to everything in life. You get out what you put in.

Lastly! Listen to your body. You know how you feel. Your trainer will slowly help you to improve and will notice different changes first but do not discount how you feel, difference you see - your end goal! Hit us up!

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Teaching fitness for over 23yrs! Contact us today for a free consultation.

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Instruction at its finest! 34yrs of teaching real people how to live a healthy lifestyle! Schedule a consultation today at Central Pa's exclusive private gym.
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Personal Fitness Fitness training, sports training, nutrition

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PROTEIN -Which is BEST?

The question people are asking all the time. What is good? What makes it better? What are the ingredients? WHICH ONE??!!!!

First - who needs protein? Everyone!
Exercise training. Whey protein might help speed muscle recovery after intense exercise. Some evidence suggests that taking whey protein as part of a strength training program increases strength and muscle mass.

Wound healing. Whey protein contains high levels of amino acids that are important for wound healing. It might be a good strategy for people with chronic wounds or for those recovering from burns.
Malnutrition. Whey protein might help those who have trouble gaining weight.

The answer is truly simple. A Protein supplement that has few ingredients - that are natural. Sounds easy! It’s not that easy. Marketing sways us into thinking their product is best. There are testing sites that truly rate what is best and why. We have found that the BEST is Transparent Labs rate 98 out of 100, Certified for Accuracy and Purity, as well as Tested for Sport. Simple ingredients that your body will utilize easily without being hard on your stomach. Giving you the most protein available without the filler ingredients and queasiness that can come along with it. We are a Reseller for Transparent Labs. Let us help you!

SALT: Good or Bad??

Salt is "BAD" for blood pressure! But is it? The body needs sodium to function. Our TABLE SALT" has iodized sodium which IS bad for blood pressure. However, salt is necessary. There are options!

CELTIC SALT contains over 80 rich minerals that the Human Body requires. Mined in the natural, unprocessed state makes them easy to be absorbed.

SEA SALT is contains fewer minerals but is still held in high regard for consumption. Be certain that the SEA SALT is mined from it's VEIN, not to include the ore around the vein as the ore will contain heavy metals, as mercury, which will harm the body. A good choice is Baja Gold Sea Salt.

PINK HIMALAYAN SALT i also a good choice, Again, how it's mined and where it is mined is key. Currently, most Himalayan salt is coming from China and there are heavy metals being found. Verify your brand prior to purchasing.

Remember; we need Sodium AND other trace minerals the your body. Choose wisely!

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REFRESHING Strawberry-Turkey Salad
Ingredients
5 ounces fresh baby spinach (about 6 cups)
2 cups julienned cooked turkey breast
2 cups sliced fresh strawberries
1 small sweet yellow pepper, julienned
4 green onions, sliced
Dressing:
1/4 cup red wine vinegar
3 tablespoons olive oil
2 tablespoons water
4 teaspoons honey
1/2 teaspoon dried minced onion
1/2 teaspoon salt
1/4 teaspoon pepper

Directions
Place the first 5 ingredients in a large bowl. Place dressing ingredients in a jar with a tight-fitting lid; shake well. Drizzle over salad; toss to combine. Serve immediately.

Nutrition Facts
1-3/4 cups: 260 calories, 12g fat (2g saturated fat), 56mg cholesterol, 397mg sodium, 17g carbohydrate (11g sugars, 3g fiber), 23g protein. Diabetic Exchanges: 3 lean meat, 1 vegetable, 1/2 fruit, 2 fat.

Private Personal training, 34yrs of teaching awesome clients!
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