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Three Components of Fitness

With enough work, discipline, and consistency you can surpass genetics and achieve the body you desire. This website is dedicated to fitness and nutrition information by the Seattle-based certified personal trainer, Ieva Vashkus.

To achieve your goals you should:

  • Eat less, more often: Nutrition is arguably the most important component when it comes to your physique. A clean diet is absolutely necessary for achieving your fitness goals. Eating smaller portions more often throughout the day will help keep your metabolism burning and stabilize your energy levels. Your meals should always have a source of protein and complex carbohydrates. Generally aim for five meals a day, two to three hours apart. For more information please explore the diet related portions of this site.
  • Lift more: Load baring exercises help create muscle. Muscle not only makes you stronger, but makes your body burn more calories daily. For weight management building muscle is absolutely key. It is recommended that on average you lift four times a week.
  • Do some cardio: Some people love it, some people hate it. Cardio is essential for keeping a healthy heart, but it only plays a minor role in the scheme of weight loss. Do cardio after your lifting session for 20-30 minutes.
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Avocado and Fried Egg Toast

Ingredients:

1 Large Egg
1 Lemon Wedge
1 Slice Dave’s Killer Bread – Whole Wheat
1/2 Small Avocado
1 TBS Butter
Salt and Pepper

Instructions:
In a skillet add butter and heat on medium heat until melted. Place toast in toaster until golden brown. Crack egg and gently add to skillet. While egg is cooking place avocado, salt, pepper, and lemon into a small bowl and crush with a fork. Occasionally check your egg, tilt the pan, and spoon the butter over the yoke. Once the edges of the whites start to brown and the yoke has been slightly cooked by the hot butter, flip the egg. Generous spread the smashed avocado over toast and top with fried egg.

 

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Pan Seared Salmon with Avocado-Orange Relish

Ingredients:

  • 3 OZ Salmon Filets
  • 1/4 Avocado
  • 1/2 Small Naval Orange
  • 1 Cup Spinach
  • 2 TBS Cilantro
  • 1/4 Cup Carrot Slices
  • 1/4 Lime Wedge
  • 1/2 Lemon
  • 2 1/2 TBS Olive Oil
  • Pinch of salt and pepper

Procedures: 1.  Dice avocado into small squares and squeeze lime juice on them. Cut carrots in thin strips (use a peeler or a julienne slicer to make this go quicker). Peel orange, remove skin from slices. Finely chop cilantro. 2.  In a separate bowl juice 1/2 lemon and combine with olive oil. Add a pinch of salt and whisk until thoroughly combined. 3.  Heat a large non-stick pan over high with olive oil. Liberally season salmon with salt and pepper. Place skin side down in pan and reduce heat to medium-low. Do not move fillets. Allow to cook about 5-7 (depending on the thickness) minutes or until well browned and cooked about three quarters of the way through. Turn fillets and cook about 2-3 minutes more, or until still just barely pink in the center. 4.  In serving bowl place the raw spinach and top with lemon-oil dressing. Toss until well coated. Add oranges, carrots, and avocado. Place the salmon on top and sprinkle cilantro. Add salt and pepper to taste. * This dish is good with the salmon either hot or cold. If you want to cook in advance, keep the dressing separate and add only before eating. Remember you can always double or triple over the ingredients if you want to cook in bulk!

 

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Chocolate Pumpkin Protein Muffin

Ingredients:

  • 1 1/2 Cup Oats
  • 4 Scoops Chocolate Whey Protein (Suggested: ON Gold Standard Whey)
  • 2 Eggs
  • 1 Cup Almond Milk or Skim Milk
  • 1 Can of Pumpkin
  • 1/4 Cup Honey
  • 2 1/2 TSP Baking Powder
  • 1/4 Cup Slivered Almonds
  • 1/4 Cup Chopped Hazelnuts
  • 1 TBS Pumpkin Pie Spice
  • 1/4 Cup Mini Dark Chocolate Chips

Procedure:

1.  Preheat the oven to 350 degrees and either spray 12 well cupcake pan with nonstick cook spray or line with cupcake liners.
2.  In a food processor or blender roughly chop oats.
3.  Combine oats, baking powder, almonds, hazelnuts, pumpkin pie spice, whey protein, and chocolate chips in a mixing bowl.
4.  Add eggs, honey, pumpkin, and milk. Mix until thoroughly combined.
5.  Pour mixture into muffin wells and bake for 25-30 minutes.
* You can reheat these in the microwave for a fresh out of the oven taste. Enjoy with some almond butter to add a little bit more creaminess.

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Simple Egg Salad Breakfast Sandwich

Ingredients:

  • 2 Large Brown Eggs
  • 1 Whole Grain English Muffin
  • 1 TBS Non-Fat Mayonnaise
  • 2 Slices of Low Sodium Honey Roasted Turkey
  • 1/2 TSP Paprika
  • Pinch of Pepper
  • Pinch of Salt

Procedures:

1.  Place eggs into a pot and fill it with water 1 inch above eggs. Add salt and place on stove on high heat. Let water come to boil, boil eggs for one minute, turn off heat and let sit for 17 minutes.
2.  Run eggs under cold water until the surface is cool enough to handle. Remove shells from eggs and place eggs into a mixing bowl.
3. Lightly toast english muffin.
4. While muffin is toasting add mayonnaise, salt, pepper, and paprika to eggs and begin to roughly mash with a fork to desired consistency.
5. Place a slice of turkey on each side of the muffin, add egg mixture on top, serve open face.

* Egg salad mixture can be created in bulk in advance for an easy, nutritious breakfast under five minutes.