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Remember, it takes 1-2 days to fully hydrate your body after it is dehydrated. Drink up!
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Relieve tight IT bands with this great product!
Remember, your feet are the key to your health...take care of them!
*Customized Personal Workouts
*Sports Specific Conditioning
*Endurance Training
*Small Group Sessions
*In-home/Corporate Gym Consultation and Design
*Healthy Lifestyle Nutritional Guidance
*Fit Clinics/Workshops
Feel free to email me at: evolve_fitness@yahoo.com or contact me by phone 805-367-6434
Every body is unique. Your fitness program should be unique and customized to meet your goals and fit your lifestyle. If you are ready to achieve great health and change your life contact me. We will design your fitness journey...remember...no excuses...just hard work!
evolve_fitness@yahoo.com 805-367-6434
DID YOU KNOW?
*It will take you 3 hours walking 3.5mph on a treadmill to burn off 1 piece of Starbucks crumb cake
*It will take you 90 minutes of spin class to burn the same amount
*It will take you 90 minutes of spin class to burn the same amount
Spinich and Strawberry Salad
INGREDIENTS:
dressing
• ½ cup nonfat plain yogurt
• ¼ cup orange juice concentrate, thawed
• 2 tbsp poppy seeds
• 1 tbsp honey (optional)
salad
• 3½ cups baby spinach leaves
• 4 large strawberries, quartered
• 2 tbsp Orange Poppy Seed Dressing
INSTRUCTIONS:
For dressing: Whisk yogurt, orange juice, poppy seeds and honey together in a small bowl.
For salad: Place spinach leaves in a bowl. Top with strawberries and toss with dressing and serve.
dressing
CALORIES: 57
FAT: 1 g
CARB: 10 g
PROTEIN: 2 g
salad
CALORIES: 100
FAT: 1 g
CARB: 19 g
PROTEIN: 4 g
NUTRIENTS PER SERVING:
Serves 6
dressing
• ½ cup nonfat plain yogurt
• ¼ cup orange juice concentrate, thawed
• 2 tbsp poppy seeds
• 1 tbsp honey (optional)
salad
• 3½ cups baby spinach leaves
• 4 large strawberries, quartered
• 2 tbsp Orange Poppy Seed Dressing
INSTRUCTIONS:
For dressing: Whisk yogurt, orange juice, poppy seeds and honey together in a small bowl.
For salad: Place spinach leaves in a bowl. Top with strawberries and toss with dressing and serve.
dressing
CALORIES: 57
FAT: 1 g
CARB: 10 g
PROTEIN: 2 g
salad
CALORIES: 100
FAT: 1 g
CARB: 19 g
PROTEIN: 4 g
NUTRIENTS PER SERVING:
Serves 6
Hydrating Increases Energy and Prevents Cramping
Remember, it takes 1-2 days to fully hydrate your body after it is dehydrated. Drink up!
Trainer Humor
What is wrong with this picture?
Nutritional Knowledge
Proteins contain amino acids. These are the building blocks of the body and help the body to function properly. A complete protein contains all the essential amino acids. These are eggs, fish, poultry, cheese and milk.
Complementary proteins are plant proteins and must be combined with other amino acids to make them complete. Some examples of complementary proteins are:
Grains and legumes
Grains and milk
Grains and eggs
Legumes and seeds
Nuts, seeds and legumes
Vegetables, nuts/seeds and legumes
Vegetables, grains and legumes
Complementary proteins are plant proteins and must be combined with other amino acids to make them complete. Some examples of complementary proteins are:
Grains and legumes
Grains and milk
Grains and eggs
Legumes and seeds
Nuts, seeds and legumes
Vegetables, nuts/seeds and legumes
Vegetables, grains and legumes
Tasty Snack and Meal Ideas
- 1 slice ezekiel bread w/peanut butter and sliced banana
- 1 small baked potato w/ salsa and black beans
- 1/2 cup cooked quinoa and black beans
- 1/4 cup Almonds and Low-Fat Yogurt
- 1/4 cup walnuts and pear
- Air popped popcorn with peanuts and rasins
- Apple and Natural Peanut Butter
- Celery with peanut butter
- Chopped chicken salad wrapped in whole grain tortilla
- Low fat baked sweet potato fries w/chicken breast and veggies
- Low-Fat Cottage Cheese and Fruit
- Low-Fat Tuna Salad w/Sliced Apple
- Mini Whole Wheat Pita w/Honey and Peanut Butter
- No salt pretzels and salsa
- Oatmeal with raisins
- Protein Shake
- Raw Veggies and Hummus
- Warmed couscous w/sliced almonds and pineapple
- Whole Foods Natural Fig Newtons
- Whole Grain Crackers w/ Low Fat Cheese and Fruit
- Whole Wheat Tortilla w/ Low-Fat Cheese and Salsa
- Yogurt and Flax Seeds with Fruit
Healthy Recipe Substitutions
- Substitute whole-wheat flour for white flour
- Substitute non-fat greek style yogurt in place of sour cream
- Use corn tortillas instead of flour
- Add grated parmesan to a recipe to cut down on the amount of cheese
- Try low-fat milk or almond milk instead of whole milk or cream
- Substitute egg whites for eggs
- Use natural applesauce instead of oil in most recipes
Top Challenges for Nutrition
- Preparing balanced meals
- Eating when you are not hungry
- Giving in to peer pressure
- Eating everything on your plate even though you are full
- Create revolving menus and shopping lists for the week.
- Don't wait until you are starved to eat, this is sabotage.
- Plan ahead and buy items that you can use all week long.
- Count your calories
- Drink 80 oz of water every day
- Take your lunch everyday to work!
- Eat 5-7 fruits and vegetables everyday
- Eat breakfast every day
- Give up soda...yes...diet soda too!
- Eat every 3 hours
Great Product-www.thestick.com
Relieve tight IT bands with this great product!
Is it time for new shoes?
Remember, your feet are the key to your health...take care of them!
Flax Seed, Flax Seed, Flax Seed
Try adding flax seed to these items to boost your fiber and omega-3 essential fatty acids. You can buy them in regular or roasted form and they have been proven to reduced LDL levels, risks of diabetes and heart disease and even some cancers!
*Sprinkle them on salads
*Add to your oatmeal or cereal
*Mix with your favorite yogurt or cottage cheese
*Use them with bread crumbs
*Use flax meal to bake, make pancakes or muffins
*Sprinkle them on salads
*Add to your oatmeal or cereal
*Mix with your favorite yogurt or cottage cheese
*Use them with bread crumbs
*Use flax meal to bake, make pancakes or muffins
Fitness Resources
Celebrate Life!
Teresa Le
- Certified Personal Trainer and Lifestyle and Weight Management Consultant
- My journey has been one of self-exploration, personal challenges and complete acceptance of where I am at all times. I was in my thirties, tired and frustrated with a lack of energy and enthusiasm for life when I decided to make a shift. The shift was one that has transformed my life and allowed me to truly live authentically and in the moment with my spirit and my body. I began to exercise, eat healthier, take care of my spirit and fall in love with me. The result was 80 pounds of weight loss, a stronger and leaner body and the confidence to challenge myself! Allowing myself to fully experience the struggles along the way has taught me that I can achieve anything. It is my goal to be on a journey that allows me to live with passion and express myself with the spirit of today!
STRETCHING IS FOR EVERYONE
Go Beyond Your Comfort Zone and Make Every Day Count!
*Customized Personal Workouts
*Sports Specific Conditioning
*Endurance Training
*Small Group Sessions
*In-home/Corporate Gym Consultation and Design
*Healthy Lifestyle Nutritional Guidance
*Fit Clinics/Workshops
Feel free to email me at: evolve_fitness@yahoo.com or contact me by phone 805-367-6434
Every body is unique. Your fitness program should be unique and customized to meet your goals and fit your lifestyle. If you are ready to achieve great health and change your life contact me. We will design your fitness journey...remember...no excuses...just hard work!
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