Getting in shape doesn’t require a membership at an exclusive health club or the use of expensive fitness equipment. You’ll be amazed at what you can do with just a pair of dumbbells. Watch my video and learn 10 of my favorite dumbbell exercises that you can do today. Enjoy!
Do you ever feel like you’re cooking for an army? In my house, with five very active individuals, it sure feels that way. That’s where soups and stews come in handy. They are often easy to prepare and make plenty of servings. If you’re more of a crock pot person, this recipe will work great too. And remember, you can always adjust amounts of ingredients for personal taste. Since we used a smoked ham hock, for example, we didn’t add any herbs or spices other than two bay leaves. Enjoy this delicious recipe! (This recipe was adapted from Better Homes & Gardens Magazine.)
Ingredients
1 cup dried black-eyed peas
1 tbsp olive oil
2 cloves garlic, minced
2 cups onion, diced (1 yellow, 1 red)
1 cup carrots, diced
1 stalk celery, diced
6-8 cups chicken stock
1 meaty ham hock (approximately 1 pound)
2 bay leaves
1 14-ounce can diced tomatoes
2 cups cubed pumpkin
1/4 – 1/2 cup rice, uncooked
2 cups hearty greens (kale or collards, fresh or frozen)
*Optional
1 cup cubed rutabaga
salt and pepper to taste
ham instead of ham hock
If you don’t have pumpkin, you can use squash, sweet potato or other root vegetable.
Directions
1. Soak and cook dried beans according to directions. Rinse well. If using canned beans, open and rinse well. Set aside.
2. In a large stock pot, set heat to medium and add olive oil. Saute garlic, onion, celery and carrots until soft.
3. To pot, add stock, ham hock, bay leaves, diced tomatoes, cubed pumpkin and rice. Bring to boil briefly. Then cover and simmer for one hour.
4. Add cooked beans and hearty greens. Cook until beans are warm and greens are wilted. Approximately 10 minutes.
Serve and enjoy!
Trying to loosen up your muscles? Stretch. Trying to improve flexibility? Stretch. Trying to cool down at the end of a workout? Stretch. Trying to reduce injuries? Stretch. Watch my 6-minute video and learn 10 stretches that you can do every day.
Looking for an exercise that you can do at home? Laugh and have fun learning speedbag boxing basics with Eric Foxman. Enjoy!
Looking for an alternative to rice, pasta or quinoa? Then check out our Pearl Couscous Salad that we made yesterday. Makes for a great appetizer, side dish or a snack on its own. Super tasty and filling. Every bite is flavorful and the couscous has a pleasant chewy texture. The prep time is only 20 minutes, and the cook time is just 30 minutes. You can do that. (Adapted from Allrecipes.com)
Ingredients
3 tbs olive oil, divided
2 cups pearl couscous
2 1/2 cup water
1/2 cup French lentils
2 tomatoes, diced
1 small cucumber, diced
1/2 cup raisins
1/2 cup dried goji berries, soaked in hot water for 15 minutes to hydrate [original recipe called for 1/2 cup dried cranberries]
1 tsp dried chives
1 tbsp fresh flat parsley, chopped
1 tsp ground sumac
Dressing:
1/4 cup olive oil
1 1/2 tbsp lemon juice
1 tbsp honey
salt and pepper to taste
Directions
It’s cold, overcast and I’m hungry. Plus I have another child home from school with a cold. I hear my mom’s voice in my head. She says “Make chicken soup. The broth is good for them.” Mom’s Jedi powers are strong. I defrost some chicken, chop up some veggies and we’re good to go. Chicken soup is simmering on the stovetop, and Heather just said “It smells soooo good.” Thanks, Mom. Here’s the recipe. Enjoy!
Ingredients
1.5 pounds chicken meat (breast and/or thigh), chopped
2 tablespoons olive oil
1 medium rutabaga, chopped
3 parsnips, chopped
3 stalks celery, chopped
3 carrots, chopped
1 yellow onion, chopped
3 cloves garlic, diced
8 ounces brown and white mushroom, chopped
10 cups chicken broth
1 tsp parsley, sage and thyme
1 whole bay leaf
1/2 cup pearl barley
salt and pepper to taste
Directions
Add olive oil to a large soup pot. Set heat to medium-high, then add chopped chicken meat. Stir frequently to make sure chicken is thoroughly cooked and does not burn. Once chicken is no loner pink (about 10 minutes), add onions, garlic, carrots, celery, mushrooms, parsley, sage, thyme, salt and pepper. Cook for approximately 5 minutes. Stir occasionally. Once onions begin to sweat, add the rutabaga and parsnips. Then add the chicken broth and bay leaf and bring to boil. Once boiling, set heat to low, add barley, stir and cover. Let cook for 30 minutes. Ready to eat!
Another fantastic one pot meal!
Looking for a warm, filling and delicious recipe on a cold winter’s night? Then check out this Mung Bean Soup Recipe (adapted from PinchofYum.com).
Ingredients
2 cups dry mung beans, monggo beans or green lentils
8 cups vegetable broth
1 tablespoon peanut oil
1 onion, minced
2 cloves garlic, minced
1 teaspoon freshly grated ginger
1 cup coconut milk
1 cup chopped spinach
salt and pepper to taste
Directions
Apparently this was so good that my oldest son asked to bring some for his school lunch today!
A question I often get asked is “Should I be drinking a protein shake or take some kind of protein/amino acids supplement?” You already know my answer. “It depends.” How many meals and snacks are you eating each day? Do you have a balanced diet? Are you a vegetarian? What are your health and fitness goals? How often, how intense and how long are your workouts? You’ve heard this routine of mine before.
Over the years I have run across all sorts of formulas to help calculate how much protein people need. Anywhere from 1 gram of protein per kilogram of body weight to over 1 gram per pound of weight. That’s a huge difference. Often these calculations are purely arbitrary. Having done extensive reading and research over my 24+ years of Personal Training, I’ve come to realize that the average person doesn’t require nearly as much protein as the high level elite athlete. Someone who is constantly breaking down muscle tissue and needs to repair, recover, prevent/reduce injury and improve his/her performance. That’s an entirely different thing all together. Just remember, though, that protein is just one part of your dietary equation. That’s why it is key to keep a journal of your food intake and workouts. The tendency is to focus on the workouts, specific training routines, amounts of weights, etc. When in fact, that should be secondary to a diet that complements your exercise program and will lead you to your health and fitness goal(s).
So why do I have a pic of me holding a tub of protein powder? To promote it? Partially. To educate you? Yes, that too. My wife, Heather, recently picked up a container of Orgain Protein Powder from Costco. She knew that I liked to make smoothies and thought this would be a tasty and healthy addition. My typical smoothie (without any protein powder) consists of 1/2 cup plain or Greek yogurt, 1/2 cup dairy, soy or almond milk, 1/2 cup frozen fruit, a couple kale leaves chopped and one medium size banana. The reason for these amounts is that it fits in the 16-ounce cup of my Ninja Blender. I looked at the protein powder ingredients and was pleasantly surprised: Organic vegetarian protein blend (organic pea protein, organic brown rice protein and organic chia seed), organic acacia, organic high oleic sunflower oil, organic rice dextrin, organic rice bran extract, organic rosemary extract, organic erythritol, organic alkalized cocoa, organic acacia, sea salt, organic stevia, organic guar gum, natural flavors, xantham gum and probiotic (bacillus subtilis). Plus it has 21 grams of protein per serving, 6 grams fiber and 255mg of potassium. I added the protein powder to my regular smoothie ingredients and blended it up. Since it was a little thicker than usual, I needed to add a bit of water. Now came the official taste test. Drum roll please. It was delicious, and the chocolate flavor did not have an artificial/synthetic taste. I’m a bit of a chocolate snob. The fiber made it filling too. Overall, I really enjoyed it and felt satisfied. Best of all, I had no gastrointestinal issues with it. And let me tell you, over the years, I have tried many supplements: protein powders, shakes, pills, meal replacement shakes, pre and post workout powders, etc. Many of them would absolutely rip my insides apart.
After drinking the shake, did I feel a surge of power like when Popeye eats his spinach? Nope. This is not a pre-workout drink loaded with caffeine and other stimulants. For me it’s an excellent accountability and motivation tool. . . and I get my chocolate fix. It’s like buying a new pair of athletic shoes, purchasing personal training sessions or picking up a healthy recipe book, they all encourage you to make healthy choices. Each time you look at those athletic shoes, hopefully you’ll think of exercising and doing something good for yourself. When you see your PT appointments in your calendar you’ll be motivated to stay on track between workouts. That healthy cookbook sitting on your kitchen counter is just begging you to open it and try a new delicious recipe. For me, this protein powder is a keeper.
We are all busy, and sometimes it can be challenging to carve out time for yourself for exercise. There’s work obligations, family commitments, social events, etc. Days fill up fast, but what’s left for you? Watch my 12-minute video and learn step-by-step how to free up your schedule and make time for your health and fitness. Enjoy!
Not sure what to get your spouse, relative or friend this holiday season? Give a gift that will make a positive difference in their life. Buy a package of personal training for that special person. Don’t stress out standing in long lines at the store, throwing money at another electronic device that will break or be obsolete in a year or wonder if your on-line order will be delivered in time. Personal training is an experience and not just another thing that you pull off a shelf. A Personal Training Gift Certificate shows that you care about a person’s health and well-being. It’s also a great way to help someone achieve their fitness goals faster, stay on track, and have fun along the way. I have four private training packages to choose from. If you are having difficulty choosing, here’s some motivation. From now through the end of the month, you can buy any training package (1, 5, 10 or 20 sessions) at my best session price of $70/session if paid by check or cash. That’s a $15 savings for a single session and a $50 savings on both the 5 and 10 session packages. For your convenience, I can attach a gift certificate to print out or email. So don’t wait. The clock is ticking.
Contact me today (608)798-0081 or balancepersonaltraining4u@gmail.com.
*For new clients only.
Happy Holidays from Eric and Bob ❄️