BodyZone Fitness Blog

Chocolate Protein Muffins

Posted on November 5, 2017

Yield: 12 muffins You will need: blender, measuring cups and spoons, muffin tin, cooking oil spray, rubber spatula, cooling rack Ingredients:  1-15 oz can black beans, drained and rinsed 5 eggs 1 T vanilla extract 1/2 tsp sea salt 1 tsp baking powder 1/2 tsp baking soda 4 T coconut oil 1⁄2 cup maple syrup 1/4 cup chocolate protein powder 2 T cacao powder 3 T unsweetened shredded coconut (optional garnish) Directions: Preheat...

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HOW TO REDUCE STRESS

Posted on October 29, 2017

1. Drop and do 10. That's right, power out some push-ups. "Moving your muscles is an effective, instant stress reliever. It actually fools your body into thinking you're escaping the source of your stress. Exercise makes your blood circulate more quickly, transporting the cortisol to your kidneys and flushing it out of your system. But if push-ups aren't practical, just flexing your hands or calf muscles will help move cortisol...

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The Importance of Flexibility

Posted on October 29, 2017

So often we overlook the importance of flexibility and stretching in our weekly routines. With today's demands on our time, we are lucky to even get in our daily workouts, let alone fine an extra 20 minutes to stretch it out afterwards. But stretching is just as important, as building lean muscle mass. Here are some of the major benefits of stretching: It improves flexibility Stretching reduces the instances of...

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6 Week Fall Meltdown

Posted on October 15, 2017

It's back and better than EVER!  We have redesigned our 6 Week Fall Meltdown to completely transform your lifestyle from start to finish. We are merging together both our In Studio & Online clients to give everyone the opportunity to workout no matter where they live! WHAT IS IT? The 6 Week Fall Meltdown begins November 6th until December 15th. It is a custom designed program to help you make...

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What It Feels Like to Be 8 Months Pregnant

Posted on October 11, 2017

With school in full swing, schedules settling in, sports team practices - to what feels like every day… here I am 8 months pregnant. Officially I am 34 weeks – which has felt like, in some ways, an eternity to get to and yet at the same time  it’s flown by… how does that always happen??? All these sort of normal life things like planning weekly schedules, preparing for Thanksgiving,...

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Poached Ginger Chicken

Posted on October 11, 2017

INGREDIENTS 4 boneless, skinless chicken breasts (1 3/4 to 2 pounds) Kosher salt 1 2-inch piece ginger, peeled 1 large shallot 4 tablespoons peanut oil 1 tablespoon toasted sesame oil 1/2 teaspoon sugar 1 English cucumber, halved lengthwise, seeded and thinly sliced 1 bunch radishes, thinly sliced, or 1 small daikon radish, peeled and cut into matchsticks 1 teaspoon Asian chili sauce (such as sambal oelek) 1 bunch watercress, trimmed...

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How to increase your metabolism

Posted on October 7, 2017

Throughout my childhood I always complained that I had a slow metabolism – which resulted in excess fat around my abdomen and buttock area and made losing unwanted “fatty areas” more difficult. But what I didn’t realize was, even though I probably did have a slow metabolism, it wasn’t the result of my “awful genetics” which I blamed on my mom that made it slow. There are a few major...

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Happy Thanksgiving

Posted on September 28, 2017

It’s Sunday and I am ready for a good feast. Turkey is all ready to go in the oven, vegetables were prepped yesterday, yams are ready to be baked and my favorite homemade pumpkin pie is waiting to be devoured by me (and the wee one inside me) later this evening. In a time where I feel I am being spread thin by children, work and life demands, I often...

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Calculating Macros

Posted on September 27, 2017

Figuring Out Your Macronutrient Requirements You can figure out what macronutrients to target in a few simple steps: Find Your Calorie Requirements As a quick recap, the number of calories you need per day is a product of your age, gender, weight, muscle mass and activity level. Eating more than this will cause you to gain weight, while eating less will make you lose weight. To figure out the exact...

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Macro-Nutrients 101

Posted on September 27, 2017

The Three Main Macronutrients: There are three main macronutrients: protein, carbohydrates, and fat. Alcohol is a macronutrient too. Let’s go through each macronutrient to get a basic understanding, then calculate how many grams of each we need every day. Protein Calories: 4 calories per gram. Overview: Arguably king in the world of fitness nutrition, protein is mostly associated with building muscle and primarily found in foods like meat and dairy. However, its uses...

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