Partners in Fitness - Saskatoon Personal Trainer

Give the Gift of Wellness

admin — Thu, 22 Dec 2011 17:04:03 +0000

Gift certificates available for our Successful 12 Week Nutrition Program

Keys to weight loss

admin — Fri, 09 Dec 2011 17:05:57 +0000

Limiting carbs, eating plenty of fruit and vegetables, reading labels, making grocery lists, and weighing oneself were among the habits cited as helpful for both losing weight and maintaining the loss in a recent survey of 926 successful dieters.

5 Things you can do now to keep your bones strong

admin — Thu, 08 Dec 2011 17:04:03 +0000

1. Maintain a healthy weight
2. Exercise
3. Don’t Smoke
4. Get enough calcium and vitamin D
5. Go easy on alcohol, caffeine, protein and sodium

Egg-Cellent Oatmeal

admin — Mon, 05 Dec 2011 17:15:18 +0000

½ cup rolled oats, dry
½ cup low-fat milk
4 egg whites, beaten
1/8 tsp cinnamon
2 tbsp dried cranberries

Heat oatmeal and milk in a small saucepan on medium heat, about 5 minutes,
stirring constantly. Gradually add egg whites while constantly whisking them
into the oatmeal mixture. Continue to whisk the oatmeal-egg mixture until all
the eggs are cooked, about 3 minutes. You shouldn’t see any runny egg whites
once the mixture has thickened. Sprinkle with cinnamon and cranberries or
fresh fruit of your choice. Serve.

Nutrients per serving (292 g)
Calories: 245, Total Fats: 3 g, Saturated Fat: 1 g, Trans Fat: 0 g,
Cholesterol: 8 mg, Sodium: 285 mg, Total Carbohydrates: 32 g, Dietary
Fiber: 3 g, Sugars: 17 g, Protein: 22 g, Iron: 1 mg

Angeled Eggs

admin — Mon, 28 Nov 2011 17:13:31 +0000

6 eggs, hard boiled
6 oz can tuna
4 tbsp Greek Yogurt
1 tbsp Dijon mustard
1 tbsp lemon juice
1 tbsp dill
Paprika, to garnish

Slice eggs into halves length wise. Scoop out yolks and set aside. In a
medium bowl, finely mash 2 egg yolks with fork. Discard remaining yolk.
In another bowl finely mash tuna with a fork. Combine tuna and egg yolks
into one bowl. Add remaining ingredients and mix well. Spoon mixture in
hollowed out egg whites. Sprinkle with paprika. Serve immediately or chill
to allow flavors to meld.

Nutrients per serving (2 egg halves, 90 g each)
Calories: 100, Total Fats: 4 g, Saturated Fat: 1 g, Trans Fat: 4 g,
Cholesterol: 150 mg, Sodium: 219 mg, Total Carbohydrates: 2 mg, Dietary
Fiber: 0 g, Sugars: 1 g, Protein: 14 g, Iron: 1 mg

Clean Egg Muffins

admin — Mon, 21 Nov 2011 17:12:02 +0000

Olive oil spray
4 scallions, minced
2 carrots, shredded
½ red bell pepper, minced
½ zucchini, shredded
14 egg whites
4 whole eggs
½ tsp basil
¼ tsp oregano
Dash sea salt & pepper

Preheat oven to 375° F. coat a 12 muffin tin with a little oil to prevent
sticking. Combine vegetables in a big bowl. Fill each muffin tin 2/3 full with
vegetables. Whisk eggs and seasonings in a large mixing bowl. Use a 1/3
cup measuring cup for the egg mixture and pour slowly into each muffin tin.
Egg mixture should fill the rest of the way. Bake for 30 minutes or until
muffins have risen and are slightly browned. Serve.
Nutrients per serving (98g):
Calories: 56, Total Fats: 2 g, Saturated Fat: 0.5 g, Trans Fat: 0 g,
Cholesterol: 71 mg, Sodium: 93 mg, Total Carbohydrates: 3 g, Dietary
Fiber: 1 g, Sugars: 2 g, Protein: 7 g, Iron: 0.5 mg

Mushroom & Potato Frittata

admin — Mon, 14 Nov 2011 17:10:20 +0000

3 tbsp olive oil
1 medium yellow onion, chopped
4 small potatoes
3 shitake mushrooms, chopped
10 egg whites
2 whole eggs
6 tbsp whole wheat or brown-rice flour
6 tbsp low fat milk
½ tsp baking powder
1/8 tsp sea salt
1/8 tsp black pepper
1 ½ cups fresh herbs, chopped (try: basil, dill, oregano, parsley, rosemary,
tarragon or thyme)

Preheat oven to 300° F. Coat a large oven proof skillet with oil and set on
medium heat. Sauté onions, potatoes and mushrooms for about 5 minutes.
In a large mixing bowl, beat the egg whites into a froth. In another large
mixing bowl, beat the whole egg, then add milk, flour, baking powder,
sea salt and pepper. Fold in the egg whites and sprinkle in the herbs.
Pour the egg mixture into the skillet with the sautéed vegetables. Cover
The skillet’s handles with aluminum foil. Place skillet in oven and bake
For 15 to 20 minutes. Removed and cool for 10 minutes before serving.

Nutrients per serving (279 g)
Calories: 244, total Fat: 7 g, Saturate Fat: 2 g, Trans Fat: 0 g,
Cholesterol: 107 mg, Sodium: 316 mg, Total Carbohydrates: 31 g,
Dietary Fiber: 4 g, Sugars: 5 g, Protein 16 g, Iron: 3 mg

BENT-OVER ROW

admin — Fri, 11 Nov 2011 17:40:40 +0000

Target Muscles: trapezius, latissimus dorsi
SetUp:
Stand with your feet hip-width apart, holding a dumbbell in each hand, palms facing in. Hinge forward from your hips until your torso is about 45 degress to the ground.
Action:
Bend your arms to draw weights up along your sides, until they are just below your ribcage. Slowly extend your arms, then repeat.

Something to Sweat About

admin — Thu, 10 Nov 2011 17:27:07 +0000

Your body is your temple, your most prized possession and the one thing that you can’t pawn off at a garage sale. So why not treat it the best you can? Take this chance to put your best body forward, starting with three simple changes.
a) Turn in early tonight and trade in some Web surfing time for a full seven to eight hours of sleep.
b) Rev your metabolism with the best quality food possible-that means the unprocessed kind.
c) Don’t skimp out on your health. Think of a few things you use that might be harming your body, like worn-out running shoes or cheap plastic food containers.

Veggie Quiche

admin — Tue, 08 Nov 2011 17:06:32 +0000

2 tsp olive oil (divided)
12 cups fresh spinach(chopped)
Crust:
¾ cup unbleached flour
¾ cup wheat germ or whole wheat bread crumbs
¼ tsp nutmeg

Filling:
6 egg whites
¼ cup low fat milk
¼ cup low fat cottage cheese
¼ cup fresh broccoli, finely chopped
6 stalks asparagus, chopped
1 large(1/4 cup) shitake mushroom, minced
¼ cup large onion, minced
Sea salt & pepper to taste

Preheat oven to 375° F. Coat a pie dish with 1 tsp of oil, set aside.
Heat remaining oil in a large skillet and use to sauté spinach until wilted, about
3 minutes.
For crust, combine all dry ingredients in a bowl. Remove spinach from heat
and add to bowl, including liquid. Pat spinach crust mixture into pie dish to
cover entire dish, including sides, evenly. Bake for 15 minutes.
Meanwhile, prepare filling: beat eggs, milk and cottage cheese in a large
mixing bowl until well blended. Add chopped vegetables.
Add finely chopped vegetables to egg mixture. Pour mixture into cooked pie
crust . Cover just the edges of the pie crust with tin foil to prevent over
browning. Place back in oven and bake for 35 minutes at 350° F. Let cool
for 5 minutes uncovered before serving.

Nutrients per serving (167 g)
Calories: 158, Total Fat: 4 g, Saturate Fat: 0.5 g, Trans Fat: 0g,
Cholesterol: 1 mg, Sodium: 253 mg, Total Carbohydrates: 23 g,
Dietary Fiber: 3 g, Sugar: 2 g, Protein: 10 g, Iron: 2.5 mg