Bulgarian Split Squat(Exercise of The Week)

Delicious Tuna Salad(Recipe of The Week)

Here is another delicious Essential Fitness Approved Recipe!

INGREDIENTS
1/4 cup Light Miracle Whip
1 tablespoon prepared Dijon-style mustard
1/4 teaspoon curry powder
salt and pepper to taste
1 (6 ounce) can water packed tuna
1 shallot, finely chopped
1 Granny Smith apple, cored and diced
1/4 cup chopped walnuts
1/2 cup diced celery
1 teaspoon sweet pickle relish
Whole Wheat Bread
Lettuce
Swiss cheese

DIRECTIONS
1.In a medium bowl, whisk together the miracle whip, mustard, curry powder, salt and pepper. Add tuna, shallot, apple, walnuts, celery and pickle relish and toss until all ingredients are coated with dressing.
2.Lightly toast the bread. Place a lettuce leaf on the bottom piece of bread and fill with tuna salad. Top with a slice of Swiss cheese and bread.

Tuna Salad Modified from Allrecipes.com

Single Leg RDL(Exercise of The Week)

Recipe of The Week

Chicken with Asparagus and Provolone
INGREDIENTS

* 4 skinless, boneless chicken breast halves
* 5 tablespoons olive oil
* 1 (14.5 ounce) can chicken broth
* 1 (10 ounce) can asparagus, drained
* 4 slices provolone cheese

DIRECTIONS

1. Heat oil in a large 2-inch deep skillet. Brown in skillet on both sides.
2. When chicken is browned, add broth and place asparagus evenly over chicken. Lay a slice of cheese over each chicken piece.
3. Cover skillet and cook over medium heat for 15 minutes, or until chicken is cooked through and no longer pink inside.

Here's a quick chicken recipe from allrecipes.com that I've changed in order to make it Essential Fitness Diet Approved. It sounds delicious and nutritious.

Exercise of The Week!

Plank Contest Winner!

Check out Hashim. He was our plank contest winner in this morning's bootcamp with a killer 2 Minute Hold. I made him hit a victorious pose by showing off those guns he has worked so hard for over the last few months. Great Work Hashim!

Make Friday Your New Begining!

How many times have you heard from somebody "The Diet starts Monday!" or "I'm going to start working out Tomorrow!" The few people that actually start the diet or new workout program rarely stick with it for any length of time. Most people who start something new, especially when it's related to fitness, tend to go all out right at the begining and either workout way too hard making themselves too sore to walk, or they go on some crazy restriction diet like the grapefruit diet that no human can possibly survive on. Sound like anybody you know? Maybe you've even done it yourself. I know I have.

After my initial interview with a new client I always have them start with one simple goal adherence. Simply put just plan on getting to the gym a few times a week for 6 months. Don't be afraid to set smaller goals that are achievable that way when you achieve them you can build upon your successes. Goals don't have to be complex, but they need to be realistic and measurable. Now the talk of starting tomorrow that is a load of cow dung just suck it up and start today otherwise you run the risk of never starting.