Rutan Athletic Club - Forever Fit

10/20/2023

𝐒𝐪𝐮𝐚𝐬𝐡 𝐚𝐧𝐝 𝐅𝐞𝐧𝐧𝐞𝐥 𝐒𝐚𝐥𝐚𝐝

This salad wins the award of the most refreshing side dish ever! The combined essence of fennel and lemon give ordinary zucchini extraordinary flavor in this simple, invigorating salad. Consider it your new go-to side dish to enjoy with grilled steak or chicken.
Here’s another flavorful reason to ask more from your side dishes. Do you really need traditional, grain-filled noodle salads when it’s possible to create a veggie noodle salad like this instead? This one taste better and is better for you…one bite and you’ll see what I mean.

C͟o͟u͟r͟t͟e͟s͟y͟ ͟o͟f͟ ͟R͟e͟a͟l͟H͟e͟a͟l͟t͟h͟y͟R͟e͟c͟i͟p͟e͟s͟.͟c͟o͟m͟

𝐖𝐡𝐚𝐭 𝐲𝐨𝐮 𝐧𝐞𝐞𝐝

𝑺𝒆𝒓𝒗𝒊𝒏𝒈𝒔: 4

𝗙𝗼𝗿 𝘁𝗵𝗲 𝗦𝗾𝘂𝗮𝘀𝗵 𝗮𝗻𝗱 𝗙𝗲𝗻𝗻𝗲𝗹 𝗦𝗮𝗹𝗮𝗱
✅ 2 green zucchini
✅ 1 yellow squash
✅ 1 fennel bulb and fronds
✅ 1 teaspoon coarse salt

𝗙𝗼𝗿 𝘁𝗵𝗲 𝗟𝗲𝗺𝗼𝗻𝘆 𝗗𝗿𝗲𝘀𝘀𝗶𝗻𝗴
✅ 2 Tablespoons olive oil
✅ 1 Tablespoon lemon juice
✅ ½ teaspoon lemon zest
✅ ½ teaspoon garlic, minced
✅ 2 Tablespoons fennel fronds, minced
✅ sea salt and black pepper to taste

𝐈𝐧𝐬𝐭𝐫𝐮𝐜𝐭𝐢𝐨𝐧𝐬
1️⃣ Use a veggie peeler to turn the zucchini and squash into long, flat noodles. Cut the fennel bulb in half, and then slice into thin half-moons.
2️⃣ Throw the squash noodles and fennel slices into a large colander and sprinkle with the coarse salt. Mix the salt into the veggies and let sit for 20 minutes over a plate. Squeeze the veggies gently to release excess water and transfer to a salad bowl.
3️⃣ In a small bowl combine the dressing ingredients. Toss the dressing with the veggies and chill until serving. Enjoy!

𝐍𝐮𝐭𝐫𝐢𝐭𝐢𝐨𝐧
One serving equals: 81 calories, 7g fat, 5g carbohydrate, 2g sugar, 489mg sodium, 2g fiber, and 1g protein.

10/19/2023

𝐅𝐢𝐧𝐝 𝐘𝐨𝐮𝐫 𝐌𝐨𝐭𝐢𝐯𝐚𝐭𝐢𝐨𝐧

Motivation comes from having a goal. What is your goal? Why do you want to get into great shape?
Take a minute to really uncover the reason that you want to lose the weight. Don't say something vague like you want to 'Be thinner' or 'Look more attractive.' Dig deeper - there is a very specific motivator in your life, you simply need to uncover it.

𝗛𝗲𝗿𝗲 𝗮𝗿𝗲 𝘀𝗼𝗺𝗲 𝗽𝗼𝘀𝘀𝗶𝗯𝗹𝗲 𝗺𝗼𝘁𝗶𝘃𝗮𝘁𝗼𝗿𝘀...
✅ I want to have more energy to keep up with the kids.
✅ I want to improve my health through weight loss to extend and improve my life.
✅ I want to lose 15 pounds before my vacation.
✅ I want to restore my confidence to wear sleeveless shirts.
✅ I want to regain my figure to impress and attract my significant other.

We have a Fit Over 40 Program starting! Reach out and let’s get you going!

10/18/2023

𝟏𝟓 𝐑𝐞𝐚𝐬𝐨𝐧𝐬 𝐓𝐨 𝐄𝐱𝐞𝐫𝐜𝐢𝐬𝐞
It's normal to have days where you just don't feel like exercising.
You feel too busy, too stressed and quite simply too tired.
And you forget about all the amazing benefits that a consistent and challenging exercise routine gives you. I'm here to remind you.
𝗛𝗲𝗿𝗲'𝘀 𝗮 𝗹𝗶𝘀𝘁 𝗼𝗳 𝟭𝟱 𝗼𝗳 𝘁𝗵𝗲 𝘁𝗼𝗽 𝗿𝗲𝗮𝘀𝗼𝗻𝘀 𝘁𝗼 𝗲𝘅𝗲𝗿𝗰𝗶𝘀𝗲. 𝗣𝘂𝗹𝗹 𝗼𝘂𝘁 𝘁𝗵𝗶𝘀 𝗹𝗶𝘀𝘁 𝗮𝗻𝗱 𝗿𝗲𝗮𝗱 𝗶𝘁 𝘄𝗵𝗲𝗻 𝘆𝗼𝘂'𝗿𝗲 𝗵𝗮𝘃𝗶𝗻𝗴 𝗼𝗻𝗲 𝗼𝗳 𝘁𝗵𝗼𝘀𝗲 𝗱𝗮𝘆𝘀.
𝟭. 𝗧𝗼 𝗕𝗲 𝗛𝗮𝗽𝗽𝗶𝗲𝗿
Exercise has been shown to stimulate brain chemicals that induce relaxation and happiness. When you're having a bad day, lace up your shoes for an invigorating workout and feel happier.
𝟮. 𝗧𝗼 𝗥𝗲𝗱𝘂𝗰𝗲 𝗗𝗶𝘀𝗲𝗮𝘀𝗲
Exercise has been proven to reduce the risk of pretty much every single health problem known to man, from stroke to heart disease to cancer and osteoporosis. Exercise is also a great defense against type 2 diabetes, one of the most widely growing diseases of our time.
𝟯. 𝗧𝗼 𝗟𝗼𝗼𝗸 𝗔𝗺𝗮𝘇𝗶𝗻𝗴
Exercise firms your muscles, improves your posture and even makes your skin glow. Looking amazing is a wonderful result of regular exercise. It's very rewarding when the people in your life start to notice your transformation.
𝟰. 𝗧𝗼 𝗥𝗲𝗮𝗰𝗵 𝗬𝗼𝘂𝗿 𝗚𝗼𝗮𝗹 𝗪𝗲𝗶𝗴𝗵𝘁Exercise burns fat and helps you keep it off. If you want to have a leaner, healthier body, exercise is your answer.
𝟱. 𝗧𝗼 𝗕𝗲 𝗘𝗻𝗲𝗿𝗴𝗶𝘇𝗲𝗱
Remember that feeling you experience after a great workout? You're body is buzzing with energy, you're less easily irritated and feel more peaceful.
𝟲. 𝗧𝗼 𝗚𝗲𝘁 𝗕𝗲𝘁𝘁𝗲𝗿 𝗦𝗹𝗲𝗲𝗽
Exercise boosts energy levels during the day, but also wears you out. Recovering from a challenging workout will help you relax and reach a deeper level of sleep.
𝟳. 𝗧𝗼 𝗦𝗹𝗼𝘄 𝗔𝗴𝗶𝗻𝗴
Regular exercise is one of the most effective ways to slow aging. When you age your body loses muscle and bone, and the loss of both are drastically reduced with regular exercise. You'll also enjoy a reduction in inflammation.
𝟴. 𝗧𝗼 𝗟𝗲𝘀𝘀𝗲𝗻 𝗕𝗮𝗰𝗸 𝗣𝗮𝗶𝗻
In most cases, the most effective thing that you can do for back pain is to move and strengthen those muscles. Always consult your physician or physical therapist for guidance if you have an injury.
𝟵. 𝗧𝗼 𝗥𝗲𝗱𝘂𝗰𝗲 𝗗𝗲𝗽𝗿𝗲𝘀𝘀𝗶𝗼𝗻
Studies have shown that exercise is able to reduce depression – sometimes even as effectively as medication. Even if you don't feel like getting up off the couch to sweat through a workout, remember that you'll feel happier and more alive once you've done it.
𝟭𝟬. 𝗧𝗼 𝗙𝗲𝗲𝗹 𝗙𝗲𝘄𝗲𝗿 𝗔𝗰𝗵𝗲𝘀 𝗮𝗻𝗱 𝗣𝗮𝗶𝗻𝘀
When you strengthen the muscles around your damaged joints you're able to reduce joint pain and overall aches. Remember to always consult your physician before starting an exercise program, especially if you have chronic joint pain.
𝟭𝟭. 𝗧𝗼 𝗜𝗺𝗽𝗿𝗼𝘃𝗲 𝗠𝗲𝗺𝗼𝗿𝘆
Exercise has been proven to improve memory and other cognitive functions, and seems to have a protective effect against dementia. A Harvard University researcher was quoted calling exercise "Miracle-Gro for the brain."
𝟭𝟮. 𝗧𝗼 𝗘𝗻𝗷𝗼𝘆 𝗬𝗼𝘂𝗿 𝗟𝗶𝗳𝗲
Whatever it is that you love in life – your kids, travel, sports, fashion - it is all more enjoyable when you experience it in a fit and healthy body. Find the motivation to exercise so that you're able to enjoy all the great things in your life.
𝟭𝟯. 𝗧𝗼 𝗛𝗮𝘃𝗲 𝗙𝗲𝘄𝗲𝗿 𝗦𝗶𝗰𝗸 𝗗𝗮𝘆𝘀
Studies have shown that people who exercise regularly are 50% less likely to call in sick to work. With a regular exercise program, you'll experience a reduced number of colds and upper respiratory infections.
𝟭𝟰. 𝗧𝗼 𝗕𝘂𝗿𝗻 𝗖𝗮𝗹𝗼𝗿𝗶𝗲𝘀 𝗮𝘁 𝗥𝗲𝘀𝘁
Building your muscles through exercise means that you'll be burning extra calories even while at rest. You'll be able to eat more and maintain your ideal weight with ease.
𝟭𝟱. 𝗧𝗼 𝗕𝗲 𝗖𝗼𝗻𝗳𝗶𝗱𝗲𝗻𝘁
When you are fit, feel healthy and have energy, the natural result is great confidence. There's no better confidence booster than sticking with a regular exercise program. The results are more than worth your efforts.
𝑹𝒆𝒈𝒖𝒍𝒂𝒓 𝒆𝒙𝒆𝒓𝒄𝒊𝒔𝒆 gives you so many amazing benefits, as you've been reminded from the above list.
I'm here to help you meet your fitness and weight loss goals.
𝗖𝗮𝗹𝗹/𝘁𝗲𝘅𝘁 𝟯𝟯𝟬-𝟰𝟵𝟳-𝟮𝟰𝟳𝟰 𝗼𝗿 𝗺𝗲𝘀𝘀𝗮𝗴𝗲 𝘁𝗼𝗱𝗮𝘆 to get started on a fitness program that will have you seeing results before this year's end.

10/15/2023

Mondays matter more than any other day of the week.

This is because your actions on Monday set the tone for your entire week. Start out on the wrong foot and it could take days to get back on track.
🎉
Mondays are like mornings. If you win your mornings, you're usually going to win your day.

Starting out with a healthy, balanced breakfast that avoids sugar and is full of fiber and protein gets you primed to eat healthy again at lunch, and again at dinner.

Likewise, when you exercise on Monday, you're going to set yourself up to have an active and fit week. When you show up prepared and rested on a Monday, the rest of the week flows with successes and wins.

Fact: When you get that Monday workout in, you're 4 times more likely to get in a Tuesday workout... and that Tuesday workout leads to getting workouts in the rest of the week!

On the flip side, when you don't show up on a Monday with your A-game then you're left chasing the rest of the week and playing a game of catch up.

This is true for your fitness, health, mindset and work.

When you choose to skip your workout Monday morning, and eat whatever is quick and available rather than what’s healthy, then you’ve started the week on the wrong foot, and you will spend the next several days backsliding away from your goals.

The fastest way to the top in fitness and health is to show up Mondays rested, prepared, and ready to dominate. Never miss a Monday again. Embrace Monday with enthusiasm and vigor!

Let's make this week count!

Call/text 330-497-2474 or message now to get started with my results-driven fitness program!

10/12/2023

Are you coming up with a myriad of reasons why you aren’t able to exercise with intensity today? Don’t let the feeling of being tired keep you from an invigorating workout. Just think of how fantastic you’ll feel afterwards with all the feel good endorphins flowing through your body.

No excuses! Get going! You’ve got this!

10/11/2023

𝐈 𝐭𝐡𝐢𝐧𝐤 𝐭𝐡𝐢𝐬 𝐢𝐬 𝐡𝐨𝐥𝐝𝐢𝐧𝐠 𝐲𝐨𝐮 𝐛𝐚𝐜𝐤…

And it is something that you have complete control over…𝐢𝐭’𝐬 𝐭𝐡𝐞 𝐢𝐧𝐭𝐞𝐧𝐬𝐢𝐭𝐲 𝐰𝐢𝐭𝐡 𝐰𝐡𝐢𝐜𝐡 𝐲𝐨𝐮 𝐞𝐱𝐞𝐫𝐜𝐢𝐬𝐞.

Intensity is something that’s difficult for the outside observer to measure but is felt within your body as you go through the motions of an exercise.

✅ It’s how hard you push yourself to go as heavy and as quickly as possible.
✅ It’s picking up a weight that feels hard to handle.
✅ It’s putting a boost behind each stride as you run.
✅ It’s resisting the urge to simply go through the motions.
✅ It’s outdoing your efforts from last time.

Now I understand the urge to put out token effort in your workout, going through the motions while cutting corners along the way. We all have days when the weights feel extra heavy and our energy stores feel depleted, and those days will naturally be less intense.

However, when low intensity workouts are your norm, you simply won’t ever achieve the results that you’re hoping for. And this is something that you completely control.

So, as you go into your next workout, think about the intensity that you’re bringing. Are you pushing yourself with each rep? Could you go heavier? Could you be faster?

Fight the urge to be comfortable while you exercise. There’s plenty of time throughout your day to feel comfortable, just not while you’re working out.

Does this make sense?

Attack your next workout with 100% intensity and set a new standard for yourself to continuously push to become stronger, faster, leaner and more fit.

You’ve got this!

𝐀𝐧𝐝 𝐢𝐟 𝐲𝐨𝐮’𝐫𝐞 𝐧𝐨𝐭 𝐲𝐞𝐭 𝐨𝐧𝐞 𝐨𝐟 𝐦𝐲 𝐚𝐰𝐞𝐬𝐨𝐦𝐞 𝐜𝐥𝐢𝐞𝐧𝐭𝐬 𝐭𝐡𝐞𝐧 𝐜𝐚𝐥𝐥/𝐭𝐞𝐱𝐭 𝟑𝟑𝟎-𝟒𝟗𝟕-𝟐𝟒𝟕𝟒 𝐨𝐫 𝐦𝐞𝐬𝐬𝐚𝐠𝐞 𝐭𝐨𝐝𝐚𝐲 𝐭𝐨 𝐣𝐨𝐢𝐧 𝐭𝐡𝐞 𝐟𝐚𝐦𝐢𝐥𝐲. 𝐓𝐨𝐠𝐞𝐭𝐡𝐞𝐫 𝐰𝐞 𝐰𝐢𝐥𝐥 𝐠𝐞𝐭 𝐲𝐨𝐮 𝐢𝐧𝐭𝐨 𝐲𝐨𝐮𝐫 𝐛𝐞𝐬𝐭 𝐬𝐡𝐚𝐩𝐞 𝐲𝐞𝐭!

10/10/2023

10/05/2023

Water ALSO Boosts Your Energy!

When you’re dehydrated, your body becomes sluggish, tired, and even irritable.

Which means productivity is out the window.

The next time you feel tempted to hit the vending machine for a “pick-me-up” sugar filled snack during the 3pm slump, try chugging a tall glass of water.

You’ll see your energy and mood get the boost it needs to power through the day. So drink up, my friend, drink up!

10/05/2023

𝐄𝐚𝐬𝐲 𝐅𝐚𝐭 𝐋𝐨𝐬𝐬 𝐓𝐫𝐢𝐜𝐤 (𝐭𝐡𝐢𝐬 𝐭𝐡𝐢𝐬!)

Here’s one small change to your daily routine that will help those unwanted pounds come off quickly and easily.

***Disclaimer: This sounds so easy but try it out before writing it off as too easy.***

The easy fat loss trick that you’re not doing is to drink a minimum of 64 ounces of water daily.

This might sound boring, but take a moment to reflect on your water intake over the past few days. Did you even get close to the minimum of 64 ounces? Really, for optimal fat loss, you want to be drinking closer to a gallon of water each day.

𝗪𝗵𝘆 𝗶𝘀 𝘄𝗮𝘁𝗲𝗿 𝘀𝘂𝗰𝗵 𝗮 𝗯𝗶𝗴 𝗱𝗲𝗮𝗹?

#𝟭) 𝗪𝗮𝘁𝗲𝗿 𝗔𝗶𝗱𝘀 𝗙𝗮𝘁 𝗠𝗲𝘁𝗮𝗯𝗼𝗹𝗶𝘀𝗺 𝗶𝗻 𝘁𝗵𝗲 𝗟𝗶𝘃𝗲𝗿

When it comes down to the technical process of losing fat, your liver is where the action is. The key to having a highly functional liver, one that quickly removes metabolic waste and built up toxins, is to be properly hydrated by drinking a minimum of 64 ounces of water each day.

Your liver is a filter for your body. When you aren’t drinking enough water, your liver accumulates a build-up of waste products that slows the process of fat metabolism down.

#𝟮) 𝗪𝗮𝘁𝗲𝗿 𝗛𝗲𝗹𝗽𝘀 𝗕𝗮𝗹𝗮𝗻𝗰𝗲 𝗛𝗼𝗿𝗺𝗼𝗻𝗲𝘀

Without getting too technical about the science of fat loss, it’s important that you understand that your hormones play an important role in your body’s ability to lose fat. When your body enters a state of dehydration, your organ and digestive functions are compromised, which in turn negatively impacts hormonal balance.

This stress, brought on by dehydration, impacts your adrenal glands, signaling the need for an increase in cortisol, which encourages your body to begin storing fat, rather than burning it.

#𝟯) 𝗪𝗮𝘁𝗲𝗿 𝗥𝗲𝗱𝘂𝗰𝗲𝘀 𝗖𝗮𝗹𝗼𝗿𝗶𝗲 𝗜𝗻𝘁𝗮𝗸𝗲

Now that you understand the science behind water and weight loss, let’s examine the positive effect that proper hydration has on your daily caloric intake.

By drinking a minimum of 64 ounces of water daily, your desire for high calorie, sugary drinks like soda and high-fructose juices will diminish. This decrease in fattening calories really adds up!

In addition to weight loss, drinking water has an infinite number of benefits – including improved skin complexion, boosted immune system, cleansing toxins out of the body, etc.

While it’s important to drink plenty of water in general, be sure you’re increasing your amount before and after your workouts. The more you sweat, the more water you lose, and it’s important to replace that lost water to avoid dehydration.

Does this make sense? Remember: Drink a minimum of 64 ounces of water each day.

I’m here to help you on your fitness journey. 𝗖𝗮𝗹𝗹/𝗧𝗲𝘅𝘁 𝟯𝟯𝟬-𝟰𝟵𝟳-𝟮𝟰𝟳𝟰 𝗼𝗿 𝗺𝗲𝘀𝘀𝗮𝗴𝗲 𝘂𝘀 𝘁𝗼𝗱𝗮𝘆 to get started!

09/29/2023

𝐇𝐞𝐫𝐛 𝐂𝐡𝐢𝐜𝐤𝐞𝐧, 𝐀𝐫𝐮𝐠𝐮𝐥𝐚, 𝐚𝐧𝐝 𝐌𝐚𝐧𝐠𝐨 𝐒𝐚𝐥𝐚𝐝

This recipe takes the concept of chicken salad to a whole new level. There is so much going on in the flavor department like sweet mango, savory chicken, tender asparagus, tangy arugula, and creamy goat cheese.

C͟o͟u͟r͟t͟e͟s͟y͟ ͟o͟f͟ ͟R͟e͟a͟l͟H͟e͟a͟l͟t͟h͟y͟R͟e͟c͟i͟p͟e͟s͟.͟c͟o͟m͟

𝗪𝗵𝗮𝘁 𝘆𝗼𝘂 𝗻𝗲𝗲𝗱
𝑆𝑒𝑟𝑣𝑖𝑛𝑔𝑠: 4

𝗙𝗼𝗿 𝘁𝗵𝗲 𝗛𝗲𝗿𝗯 𝗺𝗮𝗿𝗶𝗻𝗮𝗱𝗲:

✅ Juice from 1 lemon
✅ 1 teaspoon olive oil
✅ 1 teaspoon salt
✅ 1 teaspoon dried basil
✅ 1 teaspoon crushed rosemary
✅ 1/2 teaspoon garlic powder
✅ 1/2 teaspoon sweet paprika
✅ 1/2 teaspoon black pepper
✅ 1/2 teaspoon dried thyme
✅ 1/4 teaspoon celery seeds
✅ 1/4 teaspoon dried parsley
✅ 1/8 teaspoon ground cumin

𝗙𝗼𝗿 𝘁𝗵𝗲 𝗦𝗮𝗹𝗮𝗱:

✅ 1 lb. skinless, boneless, thin chicken breasts
✅ 1 bunch of asparagus, ends trimmed and cut into 1-inch pieces
✅ 8 cups organic arugula
✅ 2 small organic mangoes, peeled and sliced
✅ 6 oz crumbled goat cheese

𝗜𝗻𝘀𝘁𝗿𝘂𝗰𝘁𝗶𝗼𝗻𝘀

1️⃣ Combine the herb marinade ingredients in a small bowl. Place 1 Tablespoon of the marinade in a large Ziploc bag with the asparagus pieces, and the rest in another large Ziploc bag with the chicken breasts. Make sure the chicken and asparagus are fully coated with the marinade, and then place in the refrigerator for an hour.

2️⃣ Heat a grill pan and another medium pan. Place the chicken breasts on the grill pan, and cook 4 minutes each side, until there is no longer any pink in the middle. Sauté the asparagus in the medium pan, stirring often while the chicken cooks. Remove both pans from heat.

3️⃣ Once the chicken has cooled, slice each breast into even strips.

4️⃣ In a large bowl combine the arugula, mango slices and crumbled goat cheese. Add the cooked asparagus and the chicken. Mix and serve.

𝗡𝘂𝘁𝗿𝗶𝘁𝗶𝗼𝗻
One serving equals: Calories: 332 calories, 13g fat, 740mg sodium, 16g carbohydrate, 4g fiber, and 34g protein.