Essential Fitness Planl
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Don’t Look For A Quick Solution To A Lifelong Problem

It’s that time of year again! People are searching for the next best thing to change their lives and help them get fit!

The problem is- they are often looking for a quick solution- such as a 6-week program, a 30 day cleanse, or a 12-week transformation to get them to their goals once and for all.

Unfortunately, it just doesn’t work that way.

It’s actually not the workout programs that are the issue, but it’s the TIMELINE that is the problem – the mindset of short-term thinking that becomes the real handicap to long-term results.

Let’s think about it…if you want to achieve weight loss and fitness, you know this is a lifelong endeavor, not a 6-week challenge or a 30-day diet. And in that case, if you are looking for a short-term commitment, you are ultimately going to fail long term. To truly become the person you want to be and have the body you want to have, you need to COMMIT to a LIFETIME of changes to your eating habits, your daily routine, and consistent workouts.

Does this mean you have to go out and buy a lifetime membership at a gym? No, but let’s start with a year. Yes, 1 whole year.

Because if you’re honest with yourself about what it’s going to take, you know that 6 or 12 weeks isn’t going to do it. In fact, if you only want to commit to 6 or 12 weeks, then my advice is don’t waste your time because you’re not ready to do the real work that it will take to transform your body. Sound harsh? Perhaps, but some truth and honesty are what you need when you really really want to lose weight, get fit and change your life! You don’t need another quick fix, a no carb diet or some hardcore boot camp to whip you into shape. Ultimately, all that is just going to get you is- rebound sugar cravings and probably a back injury.

So this year 2019, please consider doing something different than what you’ve done in the past. Work on the mentality of a new life, one with daily workouts and lots of vegetables and salads. Make huge weight loss and fitness goals, and then make a reasonable plan to reach them. Keep in mind that this is a marathon, not a sprint, and slow and steady will absolutely win the race! This is about changing your eating habits and scheduling workouts all the time, and it’s not easy to change a lifestyle- it takes hard work over an extended period to really get there.

But here’s the good part:
You CAN do it.
It can be FUN!
There are people who will hold you accountable and make sure you are doing things right.
And finally, it is WORTH IT.

Start today, and make a plan for the whole month of what you can do to move forward. and then do it next month and the next.

Make this your best year yet!

Come see us at Essential Fitness for your health and nutritional needs! Here are a couple of our upcoming events!

Our next workshop is Saturday, Jan. 12th– from 9:00-10:30 at Essential Fitness. We will do a group workout, then discuss goal setting, building resolve, commitment, and distribute new BINDER material, followed by a member coffee social hour from 10-10:30 am. Free to members, non-members $35.00. Please call the front desk to register- 949.264.6767

“Wellness Weekend” Friday, February 22-24, 2019 in Palm Desert. Join us for an amazing transformation weekend designed to challenge and inspire you to reach new heights in 2019! This will be a weekend of signature E.F. Personal Training workouts, workshops on mindset, goal setting, and nutrition, plus the building of lifelong friendships and community that will support you all year long!

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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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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!

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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!

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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!

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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.

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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.

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Protein Muffins

We Love Muffins!

Doesn’t everyone love muffins? We definitely do! We just prefer the Essential Fitness version.

These protein packed muffins from Cynthia taste just like a chocolate cupcake!! But they are a much more nutritious alternative than its sugary and calorie dense counterpart.

Enjoy these pre or post workout!

(12 grams of protein per 2 muffin serving)

Here’s what you will need:

2 cups Kodiak cakes Dark Chocolate power cakes mix
1 cup milk
3 Tbs egg whites
1/2 c brown sugar
1/4 c softened butter (not melted)
2 ripe bananas, mashed
1 teaspoon cinnamon

Combine all in mixing bowl and blend until smooth. Fill greased muffin cups 3/4 full. Bake at 350 F for 14-18 minutes until inserted toothpick comes out slightly moist. Makes 12 muffins.

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egg roll in a bowl

Egg Roll in a Bowl

Prep Time: 5 mins. Cook Time: approx 25 mins.
Serves 4

Ingredients:
2 tbsp sesame oil
3 cloves garlic, minced
1/2 cup onion, diced
5 green onions, sliced on a bias (white and green parts)
1 lb ground pork (can also swap this out for ground turkey, beef or chicken)
1/2 tsp ground ginger
sea salt and black pepper, to taste
1 tbsp Sriracha or garlic chili sauce, more to taste
14 oz bag coleslaw or half a head of cabbage finely shredded
3 tbsp Coconut Aminos or soy sauce
1 tbsp rice vinegar
2 tbsp toasted sesame seeds

Instructions:
1. Heat sesame oil in a large skillet over medium high heat.
2. Add the garlic, onion, and white portion of the green onions. Sauté until the onions are translucent and the garlic is fragrant.
3. Add the ground pork, ground ginger, sea salt, black pepper and Sriracha. Sauté until the pork is cooked through.
4. Add the coleslaw mix, coconut aminos, and rice wine vinegar. Sauté until the coleslaw is tender.
5. Top with green onions and sesame seeds before serving.
Serve over a bed of brown rice or cauliflower rice.

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Zucchini noodles

Zucchini Pasta with Avocado Pesto

Summer is coming and it’s too hot to turn on the stove. Zoodles for dinner is a great go-to when the temperatures are rising. This recipe is great for the whole family or just you (and leftovers for tomorrow’s lunch). You can swap ingredients in and out for every eating style. Vegetarian? Go with the beans and leave out the chicken. Vegan? Use beans for your protein, and garnish with slivers of sun-dried tomato.

Ingredients (Serves 4):

3 medium zucchini
2 cups fresh basil leaves
1/3 cup toasted pine nuts
1 small avocado
2 cloves garlic
1 lemon (juice + zest)
Sea salt to taste
1 can (16 oz) chickpeas rinsed or 1 lb cooked chicken breast cut into bite-size pieces
Sun-dried tomatoes to garnish

Step One – The Zucchini Noodles
Slice off the top and bottom of the zucchini. Then, using a mandolin with a julienne attachment, a julienne peeler, or a spiralizer, slice zucchini into thin pasta-like strips and set aside.

Step Two – The Pesto
In a food processor, combine the basil, pine nuts, avocado, garlic, lemon juice and sea salt. Process until smooth, then taste and adjust any ingredients as necessary. Pesto comes out differently every time, and always needs adjustments – don’t be afraid to throw in more basil, garlic, or salt. You can even add a little water if the sauce is too thick.

Step Three – Toss
Add the zucchini noodles to a bowl and toss with the pesto. Then, add in the chickpeas or chicken and sun-dried tomatoes and toss again. Transfer to serving plates and garnish each plate with a sprig of basil.

Optional: Parmesan, goat or feta cheese make a delicious garnish as well!

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