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“Our trouble is
not ignorance, but inaction.” -Dale Carnegie
Email now to make a change.
Strength Training Exclusively for Women, Chicago, IL
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“Our trouble is
not ignorance, but inaction.” -Dale Carnegie
Email now to make a change.
Strength Training Exclusively for Women, Chicago, IL
|
Delicious, fresh, filling salad in five minutes.
You need:
mixed greens (pre-washed)
pecans
goat cheese
balsamic vinegar
olive oil
raspberry jam
Toast pecans on small pan over low heat, tossing often.
Place 3 cups of mixed greens in large bowl.
Seal 2 teaspoons of olive oil, 1 tablespoon of balsamic vinegar and 1 tablespoon of raspberry jam into a small plastic-ware container, lid, then shake vigorously.
Pour dressing over greens.
Toss to coat.
Scrape 1 ounce of soft coat cheese over greens with fork.
Remove pecans from heat once they start to lightly brown (should begin to smell delicious at this point) and place over salad.
Add to a protein for a spring meal or alone as a filling snack.
Enjoy!
Love it? Share your favorite salad with us on our Facebook page.
Side note: This picture includes fresh raspberries. Although delicious on their own, it didn’t work in the salad for me. Save them for dessert.
Our 2014 tribute to moms.
Thank you for the beautiful photos, clients!
Strength Training Exclusively for Women
Chicago, IL
Here are a few healthy gift ideas
for the mom that has been asking for a little help:
The quickest of “quickies” – a recipe via pictures!
I told both my daughters: “pick out any fruit you’d like as a special treat” during a recent must-get-out-of-the-house-trip to Mariano’s. What did they select? Lemons.
Initially perplexed as to how to serve these fruits, I, of course landed on… lemonade. An easy, fun, 128 calorie sweet treat with 36% of your RDA of Vitamin C. Couldn’t we all use a taste of summer right now? Fun, easy, inexpensive and terribly refreshing – enjoy!
No martini shaker?
Fill pint glass with ice.
Place two tablespoons of sugar into pint glass
Cut one large lemon and squeeze both halves over strainer into bowl to separate seeds from juice.
Pour juice from bowl into pint glass full of ice and sugar.
Fill glass with water.
Pour full pint glass into empty glass of equal size.
Repeat transfer back and forth until well mixed.
Strain and serve.
Fill shaker with ice.
Place two tablespoons of sugar into shaker.
Cut one large lemon and squeeze over strainer over bowl to separate seeds from juice.
Pour juice from bowl into shaker full of ice and sugar.
Fill with water.
Close and shake well.
Strain and serve.
Precor conducted a study of 500 women ages 18 to 55+ years of age and discovered women are not strength training as much as they would like to. Why are they holding back from utilizing this incredible tool? Here are the top ten reasons women do not strength train. We have included Blakely Fit’s solution to each. train@blakelyfit.com
1. Happy doing their cardio workouts I must say, I love to hear women are happy doing their cardio workouts. However, cardio does not provide the daily metabolism improvements, bone density improvements and appearance changes (among others) that strength training does.
2. Don’t want to look big and bulky, like a bodybuilder I understand this concern but it is unfounded. We, as women, do not have enough testosterone. It is VERY difficult for women to create a body builder physique.
3. Boring New Blakely FIT client tweet: “@BlakelyFit It was really fun- I’m actually looking forward to more. Not something I say a lot about exercise. 🙂 #healthy“
4. No one ever showed them how to use the equipment Valid excuse but your gym should have floor staff on hand at all times waiting to help you. If not, train with us for three months, we’ll show you.
5. Don’t have time for strength training All Blakely Fit sessions are 25 minutes in length for this reason. My Squat, RDL, Pull Up, Dumbbell Press workout yesterday took 21 minutes. You have the time.
6. Feel self-conscious doing strength training I often encourage self-concious clients to rely on the vanity of others. People in the gym are often more concerned about how they look than how you look.
7. Strength training is too complicated Program design is complicated. Strength training itself if pretty simple if you have a basic understanding of what you are doing.
8. Strength training is for serious athletes Of course, but, it is also an incredible tool for women wanting to lose weight, prevent osteopenia / osteoporosis, increase their resting metabolism, improve their self esteem, brain cognition, depression, and anxiety, reduce chronic fatigue, acquire better glucose and insulin sensitivity, and change the state of their body.
9. Need to hire a personal trainer to learn how to use equipment,
cannot afford personal trainer Yes, you do need to hire a great personal trainer to strength train well (just as you hire a hairdresser and mechanic.) Strength In Numbers is our lower price point solution. Women love it.
10. Have injury that prevents from participating This is an important concern. All Blakely Fit clients undergo a complete Assessment and quarterly Reassessment to ensure safety as well as addressing individual medical considerations.
Don’t miss out on Strength Training, ladies! It really is an incredible tool. Email or call with questions. train@blakelyfit.com 773-680-6824
LOVE SOUP that is!
Sometimes a delicious, healthy, home cooked meal makes all the difference. Love Soup is high in fiber, inexpensive and something you could make a month in advance or even give as a gift. How many recipes can tout that? Enjoy!
Jar ingredients: bottom up layers in a quart sized jar (pasta sauce jars work well)
Soup cooking instructions to include with jar:
LOVE SOUP
In a large kettle, brown 1 or 2 lbs of lean ground beef or meat alternative. Remove tricolor pasta from top of jar and reserve. Add the rest of the jar contents to the kettle with 12 cups of water. Bring to a boil. Then, simmer 45 minutes. Add tricolor pasta and simmer 15 minutes more. Serve with your favorite bread and salad. Serves six to eight. Enjoy!
Note: You may also use Italian sausage, meat substitute or stew meat, instead of ground round. Feel free to add any leftover cooked vegetables or chopped tomatoes (add any raw vegetables at beginning.)
If too thick, add a can of broth or water.
I had my daughter help with her teachers’ gifts last year. She loved it! Make a funnel out of foil or parchment paper to help with their aim. We tied ribbons on the jars and included a little card with instructions (email if you would like a copy.)
To help with future dinners, I actually make several at a time in resealable bags. Then, when it’s time to cook, I just brown some ground round, add water, bag ingredients and simmer. Everything cooks in one pot. Dinner is ready in an hour with little actual work in the kitchen.
Hope you’ll join us and help spread the word. Peek our tweets here and see if it’s worthy of your time.
Third, October was Breast Cancer Awareness month. In addition to contributing to Bright Pink, Blakely Fit has been posting breast exam advice on twitter form our very own, Blakely Fit client, Dr. Shayna Rubin. In case you missed it, here is her very accessible advice for keeping the twins safe and inspected.
My little brother passed along this quote: “If your grandparents wouldn’t recognize it, don’t eat it.” Simple, memorable and a strong deterrent from ingesting overly processed and artificially flavored/colored foods.
Grandparents still around? Why not take them to the grocery store or out to a restaurant? I’m sure it will be an enlightening conversation. Have a great week!
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