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Essential Fitness is Hosting a Wellness Weekend in Palm Springs

You are personally invited to spend a weekend with the women of Essential Fitness at our inaugural *Essential Wellness Weekend* in Palm Desert!

This amazing weekend is designed to inspire, educate, and motivate you to be your absolute best!

Do you need to:

Disconnect from your hectic life and RECONNECT with what you truly want?

Master your workouts with next level training utilizing all new equipment, methods, and advanced training techniques?

Be Inspired by amazing women and their stories that will humble and challenge you?

Change your mindset, change your results! Learn multiple techniques to help you TRANSFORM your life forever and finally feel in control?

Then this weekend is for YOU!

Where:
Our hotel is the amazing 4 Star Renaissance Indian Wells Resort and Spa, Palm Springs, CA.

When:
The program begins at 12:00 pm Friday, February 22nd, and ends at 12:00 pm Sunday, February 24th.

What’s included:
The entire wellness experience– including all meals, Personal Training, Your Room (based on double occupancy), workshops, lectures, and entertainment is provided! Travel is on your own.

How much:
Early bird pricing and Essential Fitness ”Family and Friends” discounted price is $1200. Act today and secure your spot by placing your $500 deposit before 12/25/18. Deposit is fully refundable if you must cancel before 1/25/2019. Prices will increase 10% on Dec.25th, so act today!

Reserve Your Spot Today!

SIGN ME UP!

Don’t miss this fantastic weekend with Essential Fitness!

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Workout at Essential Fitness

You actually do have time to work out!

“I don’t have time to workout!” is another excuse we hear all the time. Let’s face it, we are all over-scheduled and feel we need more hours in the day to get everything done. But the truth oF the matter is YOU HAVE TO MAKE THE TIME TO TAKE CARE OF YOU. No one is magically going to wave a wand and grant you an extra hour in a day– it is solely up to you how you prioritize your schedule.

Women will literally lose years and decades of health and fitness hiding behind this excuse of not having time. But we each get the same amount of hours every day, and how you use your time reflects your priorities. So, it actually becomes a priority issue, not a time issue.

When you wake up in the morning (or before you go to bed at night) if you chose 3 priorities that absolutely needed to be completed that day, what would they be?
Your workout needs to be one of those priorities.

YOU.

A PRIORITY.

Your health, wellness, fitness, strength, flexibility, endurance, stress relief, weight loss, and everything else that comes with it. This needs to be in your top three every day or it simply won’t get done. Plus, as you know, the priorities need to be completed at the beginning of the day, not at the end of the day.

For instance, if you had a special project due at work, would you wait until 4:30 pm to start working on it? No, of course not. The same goes for fitness. Your energy wanes during the day, so why would you put off something that requires energy until 6:00 or 7:00 at night?

Is your health and fitness a priority? You know it should be, but if it’s not, let me leave you with another thought. If you look ahead ten years, will it really matter if you worked at your job yet another hour every day or cleaned your house more??? No, of course not.

On the other hand, ten years from now, how would you look and how would you feel if you devoted that one hour a day to sweating, stretching, running, lifting and developing you and your body? Your health is not an infinite thing. If you don’t take care of it, it will not always be there for you, and I guarantee that it will decline.

So, do your current and future self a favor today and start making YOU a top 3 priority.
Write it down, every day, in your “Top 3 things”, and stop using time as an excuse.

TRY A FREE WORKOUT
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Essential Fitness End of Workout

Stop The Hesitation!

Hesitation is one of our greatest obstacles. Many people who have health and fitness goals let hesitation get the better of them for years before doing anything about it. I find that this is one of the greatest roadblocks we face when trying to help a potential client change her life.

The fact is, many potential clients have often been putting off making a change for a very long time, and as Mel Robbins (author of “The 5 Second Rule”) is so adept at explaining, any hesitation is long enough for our brains to kick in and actually MAGNIFY the potential risks of making a change.

This is because our brains are wired to prevent us from doing uncomfortable and challenging things. And when you hesitate, your brain will actually start working against you – helping you to imagine greater potential loss, magnifying the difficulty of changing your life, and remembering the fear of failing again. Very often, in the end, these habits of hesitation essentially kill the excitement to change, to grow, and to reach your goals.

Just think about it, your day is made up of thousands of decisions, and so often, you make those decisions based on how you feel at that moment. You might have had big plans to work out at lunch and then eat a salad, but the morning was tough, so instead, you skipped the workout and went out for a burger with friends. It’s true that if you delay long enough, you can always put off doing difficult things. Difficult things like working out and sweating, running 3 miles, and saying no to dessert…. these can feel like hard things, but it seems like the longer you think about it, the harder they seem to become. You rationalize to yourself saying… I’ll do it later, I’ll start tomorrow, it doesn’t matter.

But we are here to remind you that it does matter! If you do truly want to change your life, lose weight, and take control of your health, STOP HESITATING. Stop overthinking the potential difficulty and start moving!

I highly recommend Mel’s book if you are struggling with this, and as a result, you are watching the months and years go by without taking charge of your fitness. If you want something more for yourself, find a place to help you reach your goals and jump in! Fully commit to yourself and your health and don’t hesitate – you will never regret starting TODAY.

TRY A FREE WORKOUT
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Try this protein packed recipe that checks all the boxes!

1. Simple to make.
2. Makes a lot and gives you and your family a healthy option ALL week!
3. Low in carbohydrate, low in fat, HIGH in protein.

For busy moms, it can be a struggle to make a healthy breakfast every day, not to mention, wash the dishes and clean the kitchen afterward. I made this recipe on Sunday and am still enjoyed reheated leftovers on Wednesday! Talk about making your life easier while keeping you on track with your weight loss and fitness goals.

I found something similar online and made a few adjustments, based on what I had in the refrigerator…

    • Spray a 9×9″ pan with avocado oil (or any healthy oil).
    • Brown 1lb of lean ground turkey. Season it with whatever you have. I used chili powder, salt, pepper, garlic, onions, and smoked paprika.
    • Beat 12 eggs – I used 4 whole eggs and the rest were only egg whites.
    • Peel the skin off of 1 sweet potato and then peel the remaining into the 9×9 pan, lining the bottom.
    • Add the browned ground turkey.
    • Add 1 handful of spinach, kale or anything else green that you want to add.
    • Add the eggs, then top with a sprinkle of cheese, add a dash of salt and pepper, That’s it!
    • Bake at 350 degrees for 40-45 minutes.

    Enjoy!

    TRY A FREE WORKOUT
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Food Journal at EF

Why The Food Journal Is So Useful For Weight Loss

Food journal at essential fitnessThe best “diet” or menu plan that we can create for you is the one that fits your natural tendencies, not the one that worked for Jane or for Sally. Your eating plan should be designed specifically for you, based on your lifestyle and your current habits.

In order to make lasting, sustainable changes to your health and diet, you have to follow your natural patterns. To go against how you naturally approach things is like swimming against the current, you can do it for a while but when you get tired…you stop. You revert back to what you have always done and then nothing changes, especially the scale.

Keeping a food journal is a “snapshot” of your habits. What you eat, what time you eat and how much. Think of this log as information, a map of where you are. In order to get to your destination (your goal), you must know where you are starting from.

For the next week, keep a log of what you eat, EVERYTHING! By being completely honest with this food log you are taking the first real step on your weight loss journey. Without honesty and true tracking, there can be no change to your current habits.

Then, armed with this information, we can choose small changes that will move you forward, one step at a time. We will start with metabolism boosting habits such as: eating breakfast, not skipping meals, and finishing eating at a reasonable hour. When you master these small goals, we move on to things like protein balance, fat intake, and water. Each client’s meal plan is customized based on their starting point and goals. But remember, your food log is our jumping off point, and we will revisit it regularly to gauge your progress and keep you accountable.

So, get started today- writing down everything that passes your lips. Be honest and keep this in mind- “YOUR BODY KEEPS AN ACCURATE JOURNAL REGARDLESS OF WHAT YOU WRITE DOWN.” and let’s face it, your body doesn’t lie. You are already a walking testament of your diet, and if it’s not great, no worries! There is no perfect diet…..absolutely nobody eats perfectly. There is no judgment here, just information and tools that we must have to design the easiest approach for you!

TRY A FREE WORKOUT
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Protein Pancakes from Essential Fitness

10 Minute Protein Packed Breakfast

How about trying something different today?

Try this super simple protein pancake, and make breakfast for the whole family in less than 10 minutes!

Our favorite pancake mix is Maple flavored Parrillo Pancake and Muffin mix. Just add water and cook in a skillet with a little avocado oil. 2 cups of mix (add water) will make enough pancakes for the whole family AND provide leftovers for the work week.

Be sure to add some egg whites for an additional protein boost to help you recover from your workouts and build that muscle and tone that EVERYONE wants!

How much protein should you get per day? General recommendations are 50 grams per day for the average sedentary woman. However, if you are weight training and trying to build muscle, you need more than that! Aim for at least 20 grams per meal – this is a good starting point, and a “protein” breakfast will start you off on the right foot!

TRY A FREE WORKOUT
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Stretch at Essential Fitness

Stretch at Essential Fitness

Brushing your teeth or having them professionally cleaned. Washing your face or getting a facial. Stretching or being stretched. The difference between doing these things yourself and having a trained professional do them for you is night and day. To be clear, we all should stretch every day. But that can’t replace the benefits of being stretched on a regular basis.

When you think of stretching, you think of loosening up for a few minutes after a workout, making sure your muscles don’t stay tight. It’s the forgotten segment of your workout and easily skipped if time is short. We’re going to change your mind about the importance of a good, long stretch.

Our 25-minute session will concentrate on major muscle groups of the core, back, shoulders and hips. This is a great option if you are looking to improve your range of motion and freedom of movement. This stretch can help alleviate muscle tightness from daily office work, that last 5K or intense workout.

Our 50-minute session is our deeper and more extensive stretch that focuses on all major muscle groups in the 25-minute stretch, plus extremities like the lower leg, foot, and ankle, neck, arms wrists and hands. An ideal option for anyone struggling with tight muscles, aching or stiff joints. This head to toe stretch will leave you relaxed and amazing!
The next time you want to reward yourself, consider booking a stretch session as a new and fresh reward for your body and mind- you will feel amazing!
Book a private stretch session at Essential Fitness- 25-minute sessions for $40; 50-minute session for $80. Monthly packages are also available and make a great gift!

TRY A FREE WORKOUT
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Sheet Pan Chicken and Vegetables

Sheet Pan Chicken and Vegetables

Prep Time 10 minutes
Cook Time 40 minutes
Total Time 50 minutes
Servings 6

Ingredients
2 tablespoons salted butter or coconut oil melted
2 cloves garlic minced
1½ teaspoons salt divided
1 teaspoon black pepper divided
¾ teaspoon ground cumin
½ teaspoon paprika
½ teaspoon ground coriander
1/8 teaspoon cayenne pepper
6 skin-on bone-in chicken thighs (can swap for chicken breasts but cooking time may change)
1 medium head cauliflower cut into 1-inch florets
½ pound Brussels sprouts quartered
4 slices thick-cut bacon cut into 1-inch pieces
2 tablespoons avocado oil

Instructions
Preheat the oven to 450°F.
In a small bowl, stir together the melted butter, garlic, ¾ teaspoon of the salt, ½ teaspoon of the pepper, cumin, paprika, coriander, and cayenne. Brush the mixture over the tops of the chicken thighs.
In a large bowl, combine the cauliflower, Brussels sprouts, and bacon. Drizzle with the avocado oil and sprinkle with the remaining ¾ teaspoon of salt and ½ teaspoon of pepper. Toss to coat well.
Spread the vegetables out in a rimmed baking sheet. Place the chicken thighs on top. Bake 35 to 40 minutes until the center of the chicken thighs registers 165°F on an instant-read thermometer.
Turn on the broiler and set the pan on the second highest rack of the oven. Broil 2 to 4 minutes to brown the chicken.

TRY A FREE WORKOUT
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Thousands of choices everyday

We unconsciously make food choices all day long… hundreds, if not thousands of them! And when you think about it, most of them are unconscious choices, we go with what we usually have, without giving it much thought. It’s the typical “I’ll have the usual!”
However, if you can consciously change your mind set to “how can I make this meal a little better?” Or, “How can I find more ways to reduce my sugar?” You will have tons of new food and drink choices that are better for you, contain less sugar, and help you lose weight! You just need to be open to trying new things, and stop the momentum of choosing the go-to usuals that may not be very good for you.

Here are some easy examples of foods/ drinks to switch out:

Beans: Same brand, totally different ingredients. The maple cured bacon one has 1.5 grams of fat and and 10 grams sugar. Swap out black beans for ZERO fat and 1 gram sugar!

Strawberries are so delicious, especially in the summer! Choose fresh ones over dried fruit such as Craisins. Specifically, – one small, 1/4 cup of craisins has a whopping 29 grams of sugar, compared to 1 Full Cup of strawberries that contains just 8 grams of sugar. With this switch, you get more food, more vitamins, feel full longer, and fewer calories.

Finally- the dreaded soda. This full can of ginger ale has a ridiculous 35 grams of sugar, compared to ZERO grams in the LaCroix. Sure, it tastes different, but put some lemon and ice in it and give it time, you can get used to it! And no, diet soda is not an option – it is filled with super sweet artificial sweetener, and sends you in the wrong direction.

Try these simple switches today and look for others that you can easily implement.

TRY A FREE WORKOUT
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Weight Training

Weight Training: Why it’s important + Why we do it

If you have 1 day a week to workout, what should you do? Weight training.

What if you have 2 days a week? Weight training.

3 days a week? Weight training.

Do you notice a trend? Resistance training is the #1 way accomplish so many of your goals such as:

  • Feel less tired, less fatigued and more energetic
  • Look better, stand taller, and slouch less
  • Have your clothes fit better- looser in the waist and tighter in the butt
  • Have more confidence and self respect

  • Did you know that after the age of 35 we lose 1/2# of muscle mass every year? That means that by the age of 45, women could lose 5 or more pounds of muscle mass! Trust me, if you haven’t been lifting regularly your whole life, then you don’t have that much muscle to spare.

    As women age, they start to notice their lack of strength more, and they often start to feel weaker and more vulnerable to injury. That is why it is so important to get proper coaching in weight training, and devote a couple hours a week to building strength back up in their upper body, low back, core, and legs.

    When you start mastering the foundational moves such as squats (no, when done properly, they don’t hurt your knees), lunges (same), push ups and crunches- you will acquire a lot of strength, balance and coordination. As a result, your joints will hurt less and your balance will improve.

    After spending some time on these simple, yet compound (many muscle groups per exercise) exercises, you will have a nice baseline of strength in your core and extremities for ongoing training- a great beginning towards your goals!

    TRY A FREE WORKOUT
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