cooking - Pure Fitness WI

HOMEMADE TOSTADAS

Hey guys! I have a delicious recipe for you today – TOSTADAS!

Let’s talk about tostadas. They are amazing. It is basically an open faced hard shell taco.

What’s the best part of hardshell tacos? The crunch. You can’t argue that.

What’s the draw back to hardshell tacos? The fact that the entire taco can crack and then you have a crumbling mess in your hands, it’s all over your face and your dinner date is just shamefully shaking their head at you.

Tostadas to the rescue!

In all seriousness, these are two great spreads for your next tostadas dinner and I have some of my kitchen essential you can shop. Tell me what you think in the comments!

tostadas plated

INGREDIENTS + DIRECTIONS

Tostadas
Feta or cotija cheese
Spanish rice – i like to serve this as a side, super easy on the stovetop

AVOCADO SPREAD

tostadas plated

2 avocados
1 can of chickpeas
2 large cloves of garlic
20 sprigs of cilantro
Juice 1 lime
1/2 teaspoon of salt
1/2 teaspoon of black pepper
1/2 teaspoon of cumin
2 Tablespoon of olive oil
optional to add jalapeño if you like an extra kick!

This is possibly the easiest step. Toss everything, at once, into a blender or food processor and mix until smooth. If yours is too thick add water by the tablespoon to find your preferred consistency. This keeps really well in the fridge for a few days. We often eat left overs with chips the next day or on other dishes like breakfast burritos and southwest tortilla soup.

SWEET POTATO SPREAD

1 c white onion diced
3 cloves of garlic
3 c sweet potato diced
2 c diced tomatoes
2 c salsa
1 jalapeño
6 oz cream cheese
1 can of black beans (drained)
1 Tablespoon olive oil

I took this recipe from an enchilada recipe that I love (thanks Libby!). I added some jalapeño to kick it up a notch, lowered the cream cheese and added an extra simmer to let it thicken up into a better spread.

Start by sautéing the onion and garlic in olive oil for 3-5 minutes on medium heat. Add the sweet potato, tomatoes, salsa and jalapeño and bring it to a boil. Then lower it to a simmer and cover for about 40 minutes. Mash everything until smooth (relatively) and then add cream cheese and black beans. Stir and simmer for 10-15 minutes to thicken.

PICO DE GALLO

tostadas plated

4 medium tomatoes diced
1 small red onion diced
1 cucumber diced (optional, but highly recommend)
15 sprigs of cilantro chopped
Juice of 1 lime
Sea salt to taste

Dice everything up and toss it together. This gets better with time. Pop it in the refrigerator and let the flavors mingle before eating.

SHOP MY KITCHEN ESSENTIALS

Here are some of my favorite kitchen items and exactly what I used to set-up my pictures. Thank goodness for Crate and Barrel! I do earn a commission on some of these links, but there is no charge to you. Your support is appreciated!

KITCHEN ESSENTIALS

Creating Brand Loyalty as Trainer

Standing out in the market is important. And offering a competitive service and price are effective at capturing customer’s attention. But taking that attention and turning it into repeat clients with brand loyalty is critical to your long-term success. So let's...

30 Minute Workout Program

I have a great workout program for you. You can scroll down if you aren't interested in why I made this program. But it you are let's have a quick chat. Why is it easier to skip a workout than to actually do the workout? In my opinion it has a lot to do with how you...

3 Ways to Gauge Success As A Trainer

Whether you work at a gym or you’re an owner reflecting and evaluating your performance as a personal trainer is a necessary component to growth and long-term success. Here are 3 ways to gauge your business success as a personal trainer: Client Retention Client...

« Older Entries

Next Entries »

SUBSCRIBE

Click to sign-up for weekly information and offers.

DISCLOSURE

We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites.

BROWSE

THE ARCHIVES

Everything
For the Client
- Fitness
- Golf
- Lifestyle
- Program Downloads
- Recipes
- TOP 3 BLOG
For the Trainer

3 TIPS FOR A BALANCED DIET

by Chellie

Hey there! We are here to talk about a balanced diet. Specifically, how can you achieve and maintain a balanced diet. If you have looked around the inter webs before you know there are a lot of recommendations like “eat a colorful plate”, “drink a glass of water before every meal”, “eat half your weight in grams of protein per day” and more. While those may be helpful, I don’t think they actually get you to a balanced diet.

Because a balanced diet is part of a much larger picture than just what is on your plate or going into your body.

3 TIPS FOR A BALANCED DIET

Understand what impacts a balanced diet.
Create a foundation on which a balanced diet can thrive.
Seek help from a qualified professional when appropriate.

TIP 1 – UNDERSTANDING WHAT A BALANCED DIET IS

BROCCOLI Our diet, or nutrition, is part of our lifestyle. It is a reflection of who we are and what we like to do. And it should be. My point is that changing eating habits to have a more balanced diet might not be as simple as “eating a colorful plate” because our lifestyle is made up of things like a career, our family/friends and our hobbies. And those things create our environment. They can be stressful or up-lifting, they can provide support or conflict, and they will impact your diet.

Here is a little story for you. I have been married for 3 going on 4 years. If you asked my husband when we got married if he would ever eat a primarily plant based diet he would have laughed in your face. There is no way. He was a meat and potato kind of a guy. But fast forward to today and he sat with me last night eating a vegan noodle dish telling me how good the vegetables tasted.

All of this is to say, that I didn’t set out to change his habits and he didn’t set out to change his own. When we married our environment changed. I love to cook, he doesn’t. I cook what I want because he doesn’t find menu planning fun. I don’t care for meat and never really have. So I don’t choose it. If he was left to his own devices he would have a frozen pizza a day. But since our environment is us together, trying to eat meals as a family, a heavily plant based diet is his reality.

I am in no way telling you to eat a plant based diet, but rather show you that your environment will impact your dietary choices and more. Factors like environment, past experiences, psychology, sleep, exercise, stress, emotions and more are interwind. Acknowledging the big picture will make balance more attainable.

You can read more about the relationship between fitness and weight loss in this article. There is a great pie chart that gives you perspective on exactly what you should consider when trying to lose or manage weight.

TIP 2 – CREATE A FOUNDATION

EATING WITH BABY You might read this heading and think I’m going to list all the basic nutrition principals to follow. Like a verbal food pyramid. While that is important to a balanced diet, I am talking about something else. A support structure that you helps you build strong habits.

When I think of the support structure that has allowed me to be successful personally and professionally I think of my family + my husband, the copping strategies + skills I posses and perhaps the most important the foundation of my belief.

I have called my parents, friends and family many times with my next crazy idea. Here is a look at a couple of the conversations.

Me: I’m going to run 5 marathons in 5 days for charity. | Mom: That sounds hard, have you ever ran a marathon before? | Me: No. | Mom: Well you have the education to get yourself there and the stubbornness not to quit. Good luck!

Me: I’m going to do an IronMan. | Husband: Oh boy, have you ever swam in open water? | No. But you have, so you can teach me. | Husband: Have you ever been clipped in on a road bike before? | Me: No. But you have, so you can teach me. | Husband: Ok, but I’m not doing an IronMan.

Who you surround yourself with and who you interact with on a daily basis has a huge impact on your ability to create habits, achieve success and live a healthy lifestyle. If you are struggling to eat a balanced diet lean on your support group. They can help to reinforce good habits that will help you meet your goals.

TIP 3 – SEEK HELP

LIFESTYLE BALANCE WITH BABY And if you feel lost or uncertain seek professional help. Not from a personal trainer (like me), but from a certified professional with training in what you need help with. There are nutritionist and dietitians that specialize in various areas like sports nutrition, extreme weight loss, metabolic issues and more. There are also mental health professionals that can help with your food relationship.

Annie interviewed a dietician for her perspective on where to start when trying to improves one’s diet. Read that article here. There might be an action point you can start implementing.

I encourage you to be wary of the “next best thing” being advertised. There is no one size fits all for everyone. But most of all I encourage you to find comfort with yourself and your life.

I really try to eat a balanced diet every day – whole grains, tons of veggies, good fats, fruits and protein. I am lucky I love vegetables making them easy to eat. I am not perfect. I could put away a frozen pizza in the blink of an eye and follow that up with an entire bag of tortilla chips and a jar of salsa. So I like to keep a library full of easy recipes that I can rely on for meals.

Here are my recipes (from left to right): Spicy Noodles, Mediterranean Rice Bowl, Potato Sauté, Ramen with Bok Choy, Sun Dried Tomato Pesto Pasta, Tomato Soup + Grilled Cheese.

I promise to get a recipe up for each of these soon, but follow us on Instagram for weekly recipes! Check our recipe highlight for some inspiration.

Creating Brand Loyalty as Trainer

Standing out in the market is important. And offering a competitive service and price are effective at capturing customer’s attention. But taking that attention and turning it into repeat clients with brand loyalty is critical to your long-term success. So let's...

30 Minute Workout Program

I have a great workout program for you. You can scroll down if you aren't interested in why I made this program. But it you are let's have a quick chat. Why is it easier to skip a workout than to actually do the workout? In my opinion it has a lot to do with how you...

3 Ways to Gauge Success As A Trainer

Whether you work at a gym or you’re an owner reflecting and evaluating your performance as a personal trainer is a necessary component to growth and long-term success. Here are 3 ways to gauge your business success as a personal trainer: Client Retention Client...

« Older Entries

Next Entries »

SUBSCRIBE

Click to sign-up for weekly information and offers.

DISCLOSURE

We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites.

BROWSE

THE ARCHIVES

Everything
For the Client
- Fitness
- Golf
- Lifestyle
- Program Downloads
- Recipes
- TOP 3 BLOG
For the Trainer

Weekend Brunch Egg Bake

by Chellie

This Fall egg bake recipe is absolutely delicious and perfect for a weekend brunch at home. And dare I say it … simple. There is plenty of room for you to customize it to your flavor preferences. For example, I like spicy so I topped mine with sriracha and jalapeños.

I eat a heavily plant based diet. In no way would I consider myself a vegan or even a vegetarian, but I am an odd mix of them. Plus a pescatarian. I love fish & seafood. However, living in the midwest means good fish that hasn’t travel a significant distance is impossible to find. So I limit my consumption.

For my house we went with a plant based sausage. Morning Star Breakfast Patties are the way to go. I haven’t tried a lot of plant based options over the years and this one is my personal favorite. Huge bonus is that Mike, who is mister meat and potatoes, love them too.

For this weekend brunch egg bake I threw together spinach, red pepper, onion, garlic and potatoes from my garden. Salt and pepper to taste and boom you have an egg bake.

Now, most people like to incorporate milk and/or cheese into their egg bakes for a wonderful creamy texture. And that is a great idea. I repeat a great idea. My recommendation would be to put in 1/4 – 1/2 cup of milk and 1/2 c to 1 c of cheese.

Weekend Brunch Egg Bake

I know my egg bake looks even more delicious because I made it in a cast iron pan, but let’s be very honest … you don’t need one. I also make these egg bakes in glass pyrex dishes. USE whatever you have on hand or check out what I used in the equipment section.

This recipe can scale easily. Cut in half to serve for one or double to serve for a larger group. I like to factor 2-3 eggs per person depending on who’s eating.

You can also sauté everything ahead of time and store to use later. I know MANY egg bake recipes say they can be combined and then sit in the refrigerator over night. I can’t see why that wouldn’t work here. However, I have never tried that. So someone please try it and let me know how it goes 😜.

Feeds 2 hungry people | Prep 20 minutes |Bake 20 – 25 minutes

INGREDIENTS

6 eggs
2 c fingerling potatoes, cubed
2 handfuls of spinach, rough chop
1/2 red pepper, diced
1/4 c red onion, diced
2 cloves of garlic, diced
4 veggie sausage patties
olive oil
salt & pepper to taste
optional: 1/2 milk & 1 c cheese

STEPS

Preheat the oven to 350 degrees.
Chop up the potatoes into cubes. Choose a size that will be easy to eat with a little bit of eggs and other veggies. Rough chop the spinach & dice up the red pepper.
Dice up the onion and garlic and start to sauté it over medium heat.
Add in the red peppers and potatoes. Cook until the potatoes start to brown and are soft. Approximately 15 minutes.
While the veggies are on the stove beat your eggs and optional cheese and milk together.
Place the frozen sausage patties into the pan of your choice, just make sure you oiled/greased it, then throw on top the veggies and pour the egg mix over the top.
Pop it in the oven for 20-25 minutes. Optional to start with a piece of tin foil over the top to prevent too much browning and remove it for the last 5-10 minutes.

TIPS FOR MAKING THIS WEEKEND BRUNCH EGG BAKE

I can’t stress the oil your pan section enough. If you decide to buy a cast iron skillet make sure you educate yourself on “seasoning” your skillet or prepare yourself for a post egg bake MESS. I have made the mistake, it isn’t fun. And be aware that metal brushes and abrasive cleaners are a no go for the cast iron.

Try incorporating different flavors with seasonings and cheeses. I like to make this with a Mexican twist and put taco seasoning on the potatoes. Then I serve it topped with salsa or taco sauce and avocado. Game changer. Guaranteed.

Keep an eye on your egg bake. Every oven is different. Yours bake time may vary. You also want to be able to keep an eye on the top of the egg bake and cover it with tin foil if it looks like it is getting over done but the eggs aren’t done. This is a problem when you make a full serving in a smaller dish – so the bake is deep.

EQUIPMENT

Basic kitchen equipment is all you need In fact I would bet you have everything you need in your kitchen right now. But if you want to new tools or just curious what I use, take a look. These are affiliate links, which means I make a commission when you purchase, but it does not impact the price you pay 😃.

Shun Knife

My dear friend, Christine ,turned me into a knife snob. She has this line of knives and after one night of cooking with her 5 years ago I was never able to look back. I highly recommend everyone to have one exceptional knife in their house. And more importantly to take care of it.

The Lodge Cast Iron Skillet

My grandmother had a few cast iron skillets and I was enamored by them. It felt like the right way you were suppose to cook. I have since learned that I am likely not a qualified cast iron skillet cook and that I wish my grandmother was still around to drop some knowledge on me. HOWEVER, egg bakes and pull apart bread are two recipes that I make in the skillet.

All-Clad Non-Stick Frying Pan

I have never had a better frying pan. My dad turned me on to the all-clad non-stick line when he asked for one for Christmas. They are more expensive, but you will never have a better experience. From the ease of cleaning to the even cooking temperature, this pan is worth every penny.

I also like a cute kitchen. I know that sounds ridiculous, but there is something about having things neat, organized and cute that make me want to cook. Which is why I love the oil container my friend gave me. It was made by an artist in the PNW. Not pictured is a flowered vase that was my grandmothers. The same OG I was talking about earlier. I keep all of my garlic in it.

Have fun with your kitchen set-up and I swear cooking becomes more fun. I like to mix new items with meaningful and practical to make me feel comfortable and creative in the kitchen.

🚨FOLLOW US HERE 🚨

YouTube: http://www.youtube.com/purefitnesswi

Facebook: http://www.facebook.com/purefitnesswi

Instagram: http://www.instagram.com/purefitnesswi

Pinterest: https://www.pinterest.com/purefitnesswi

Transitioning to Post-Athlete Life: Tips from a Former Athlete & Registered Dietician

by Annie Rasmussen

At the age of eight I started competing in my favorite sport, volleyball. I knew that I wanted to play at the Division 1 level someday. It was a dream that soon became a reality. Now that I am done playing it begs the question, now what? What does my post-athlete life look like?

I mean look at how happy I was? Just image working for something for 10 years. Doing it passionately for four years. And then it’s over. When you think of it that way I think it is easy to understand why it can be a challenge for so many people.

I found this book by registered dietician, Lauren Link titled “The Healthy Former Athlete”. Through this book she ventures into this post-athlete life. As a former collegiate swimmer, she can relate to this transition of being on someone else’s time to your own. This seems exciting, but to an athlete, this can be frightening territory.

Throughout the book she dives into what your new workouts will look and feel like. What your new diet will be like. And finding your identity outside of your sport. So, whether you are a former athlete, or just transitioning to a new phase of life, the tips in this book can be quite beneficial!

This post contains affiliate links. I make a commission when you order through one of my links, but there is no increase to the cost you pay.

5 Take-Aways from the book: The Healthy Former Athlete

1. Balance is key

There are a lot of things about being an athlete that require you to go all in. One thing Link emphasized in the book was whether it be working out or eating, balance is the best thing you can do for your physical and mental health. This is a page we can all take out of the book. Life is not about restrictive diets, 60 hour work weeks, or 2 hour “get thin” cardio workouts. Although there are weeks that maybe require more work, finding a balance makes for a happier and healthier life.

And balance will come in the form of stress management. Exercise is a great way to manage stress. As a former athlete you may be use to a level of intensity that is no longer stress reducing. Don’t try to workout for what you were you doing. Workout for what you are doing now. Maybe your hobbies are different, probably. Maybe the amount of time you have is different, definitely.

2. Nutrition is Complicated, Make it Simple

I know this makes no sense, but hear me out. Dieticians go to school for years to fully understand nutrition at each stage of your life. Likely, if you are reading this you are not a dietician. So, the best you can do is listen to the experts and the recommendations they give.

The recommendation is balance. Link gives a helpful chart below for normal meals. She even provides the USDA recommendations for the average person.

Link discusses that the goal in nutrition is get to a point where you can listen to your body and follow intuitive eating, especially when it comes to timing. Start becoming more aware of what your body needs nutritionally and stick to a sustainable relationship with food.

You can also take a look at a recent conversation I had with another Registered Dietician, Elizabeth Kasparek. We talking about nutrition for beginners, but aren’t we just now beginning a new chapter? So we aren’t eating to be top level athletes anymore. How are we suppose to eat. Read this article for 3 tips you can start applying today!

3. You’ll Only be Successful if You Have the Right Tools

Throughout the book, Link talks about creating a space where you are able to accomplish the things you want to. This means creating a schedule in which you fit workouts in and having the right things to feel confident walking in the gym. Here are mine!

You can also consider WHAT are you going to do for your workouts? As athletes we are trained well to listen to directions. Now that we have control over our exercise choices we may not know where to begin. Finding a program to follow can be extremely helpful. You can check out our series on circuit training or HIIT training as a place to start.

It also means stocking your fridge with the right foods and having the correct tools in your kitchen. Below are the ones Link suggests to start with as basics.

4. Stop Looking to be Perfect

This one right here is directly speaking to me. I am a textbook perfectionist. Often as a player I was reminded that I can’t do everything perfect (this confused me). So transitioning to real life full of uncontrollable events can be tough! This is a great reminder, however for taking care of ourselves. If we expect perfection, we will only fall short of our health goals. Follow the 80/20 rule (80% nutritionally focused, 20% whatever strikes your fancy) and find comfort in the wiggle room!

5. Rely on Your Community

As an athlete who has had a permanent community my whole life, starting over can be intimidating. But I think the book does a great job of giving ways to meet people and ways to connect with your existing friends and family! This is a crucial part of making this large transition in your life.

Whether you’re a former athlete like me, starting a new job, or just looking to make a change in your life, the book “The Healthy Former Athlete” offers great insight into health, nutrition, and life. I loved this book as someone who is going through this exact transition and would highly recommend to any of my former athletes out there!

Get your copy of the book ➡️ The Healthy Former Athlete

Creating Brand Loyalty as Trainer

Standing out in the market is important. And offering a competitive service and price are effective at capturing customer’s attention. But taking that attention and turning it into repeat clients with brand loyalty is critical to your long-term success. So let's...

30 Minute Workout Program

I have a great workout program for you. You can scroll down if you aren't interested in why I made this program. But it you are let's have a quick chat. Why is it easier to skip a workout than to actually do the workout? In my opinion it has a lot to do with how you...

3 Ways to Gauge Success As A Trainer

Whether you work at a gym or you’re an owner reflecting and evaluating your performance as a personal trainer is a necessary component to growth and long-term success. Here are 3 ways to gauge your business success as a personal trainer: Client Retention Client...

« Older Entries

Next Entries »

Fitness Holiday Gift Guides 2021

by Chellie

Welcome!

This year I have 8 gift guides for you. My absolute favorite gifting is Christmas stockings. So this year there is an under $25 stocking stuffer list for her/him. As usual there is our fitness fanatic gift guide and a new one this year the kitchen lover 😍

I hope you can find the perfect gift for your loved ones. Happy shopping!

Cheers!

Chellie

Creating Brand Loyalty as Trainer

Standing out in the market is important. And offering a competitive service and price are effective at capturing customer’s attention. But taking that attention and turning it into repeat clients with brand loyalty is critical to your long-term success. So let's...

30 Minute Workout Program

I have a great workout program for you. You can scroll down if you aren't interested in why I made this program. But it you are let's have a quick chat. Why is it easier to skip a workout than to actually do the workout? In my opinion it has a lot to do with how you...

3 Ways to Gauge Success As A Trainer

Whether you work at a gym or you’re an owner reflecting and evaluating your performance as a personal trainer is a necessary component to growth and long-term success. Here are 3 ways to gauge your business success as a personal trainer: Client Retention Client...

« Older Entries

Next Entries »

SUBSCRIBE

Click to sign-up for weekly information and offers.

DISCLOSURE

We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites.

BROWSE

THE ARCHIVES

Everything
For the Client
- Fitness
- Golf
- Lifestyle
- Program Downloads
- Recipes
- TOP 3 BLOG
For the Trainer