Fitness 19 Fair Oaks

5 Rainbow Smoothies You’ll Love! Protein smoothies can be a great snack when you’re trying to increase the amount of whole foods you eat while still enjoying a tasty treat! I love to have fun with my smoothies by creating new, colorful variations so I thought I’d share a few bright and colorful smoothies that you can add to your routine. BUY ORGANIC INGREDIENTS!!!!... What you’ll need for the Tropical Breeze: - cup pineapple - cup banana -1/4 cup frozen mango - cup kale -1 scoop vanilla protein powder - cup coconut water - cup water What you’ll need for the Berry Beet Bliss: - cup strawberries -3-4 whole cooked beets - cup raspberries - cup kale -1 scoop vanilla protein powder - cup coconut water - cup water What you’ll need for the Orange Sherbet: - an orange - cup banana -1/2 cup carrots, chopped - cup frozen mango -1 scoop vanilla protein powder -1 cup unsweetened almond milk What you’ll need for the Green Giant: - cup kale - cup green apple - cup avocado - cup spinach - cup banana -1 scoop vanilla protein powder - cup coconut water - cup water What you’ll need for the Blueberry Tarte: - cup Greek yogurt - a red pear - cup blueberries - cup spinach -1 cup unsweetened almond milk What to do: 1- Add all ingredients to a high speed blender and blend until smooth and creamy. 2- Enjoy! #fairoaksca #fairoaks #fitness19 #healthandfitness #fitnessjourney #health #personaltraining GR8 Life Tribe

Crunched for time during the week? Try making any of these smoothie bags ahead of time to streamline the process with pre-portioned vegetables and fruit. You can store these smoothie bags in the freezer so you don’t have to worry about your produce rotting quickly either! Mixed berry smoothie cup Strawberries cup Blueberries ... cup Raspberries 1 cup baby spinach Tropical Smoothie an Orange cup Pineapple cup Kale Avocado Green Machine - 1 cup Spinach cup Cucumber green apple cup Pineapple 2 tablespoons unsweetened coconut flakes Chocolate cherry 1 small banana or a large banana cup pitted cherries 1 tbsp unsweetened cocoa powder cup spinach Not sure what to add to the smoothies when you blend there? Here are some ideas: Chocolate or vanilla protein powder Greek yogurt Kefir Unsweetened nut milk Water Coconut water Ice if needed

Fitness 19 Folsom will be opening back up Monday January 11th at 6am!!!! Standard guidelines will be followed to ensure the safety of our members. We can't wait to see everyone back at the gym!

It is easy to get distracted by the activities of daily living. We may start with a clear vision of what we want in the future, but, somewhere along the line, we develop the wrong habits. Habits fueled by becoming comfortable with what is easy. We fall into routines that become habits and habits are hard to break. Think about the ways you spend your time on a regular basis. Are you using your time investing in areas that are most important? On activities and actions that... will get you closer to that vision of the future that you hold clear in your mind. Or, do you sit and watch TV most evenings? Spend hours on social media, just surfing? The habits you build today will determine the path you take tomorrow. Habits can be changed. Replace your bad habits with good habits and watch how much closer you get. Start A Healthy Habit Today!!! FREE 30 DAY MEMBERSHIP - BRING A FRIEND OR FAMILY MEMBER!!!

FREE 30 DAY MEMBERSHIP - BRING A FRIEND OR FAMILY MEMBER!!!

PLANNING IS THE KEY TO SUCCESS WINTER BOOKLET (FREE DOWNLOAD 28 pages) http://gr8lifetribe.com/winterfitness/ Healthy Monthly Meal Plan with Clean, Organic, and Non-GMO Recipes PLUS Weekly Calendar, Recipes, Shopping List... ENJOY!!!

7 DAY HYDRATION CHALLENGE DAY 3 OF 7

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7 DAY HYDRATION CHALLENGE DAY 1 OF 7

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Up your salad game without these 4 delicious salad dressing recipes! ~ Salad dressings can be a huge game changer when it comes to creating a tasty salad you’ll actually enjoy. However most store bought salad dressings can have a ton of hidden ingredients, unnecessary oils, flavors, colors and more. However if you do decide to buy them at the store it’s better to look for one with minimal ingredients (5 or less). That’s why I’m sharing 4 of my favorite homemade salad dressi...ngs! ~ ORGANIC INGREDIENTS (when possible) ~ What you’ll need for the Avocado Cilantro: 2 small avocados 2 lemons, juiced 1/2 cup unsweetened almond milk 1/2 cup water 1/4 cup cilantro 1 tsp grated ginger 1.5 tsp garlic powder salt to taste ~ What you’ll need for the Peanut Thai: 1/2 cup creamy peanut butter 1/4 cup coconut aminos 1 lime, juiced 1 tbsp honey 1 tsp minced garlic 1 tsp grated ginger 2 tbsp rice vinegar 1 tbsp sesame oil 1 tbsp water ~ What you’ll need for the Strawberry Vinaigrette: 1 cup strawberries sliced 3 tablespoons extra virgin olive oil 1 tablespoon balsamic vinegar 1 tablespoon honey salt and pepper to taste ~ What you’ll need for the Honey Mustard: 1 Tbsp olive oil 1/2 lemon, juiced 1 tsp apple cider vinegar 2 Tbsp dijon mustard 1 Tbsp honey salt and ground pepper to taste ~ Instructions: 1- Combine all ingredients in a blender. 2- Blend until smooth. 3- Enjoy or refrigerate for later! ~ Which one are you going to make? See more

Set up here at Phoenix park for the trick or treat trail!!!! Fitness 19 Fair Oaks is open and we can’t wait to see you all working out!!! 916-962-1900

Which burger(s) would you choose? ~ I wanted to clear something up. Just because a brand is labeled meatless or things like gluten free doesn’t mean it’s the healthier, more nutritious choice. The meatless choice is more of a personal ethical choice as quality meats have their own set of benefits. ~ Now, there’s a reason beyond burger or the impossible burger has those names, because there’s no way you can recreate meat from plants without all kinds of crazy processin...g, questionable ingredients and extra additives. Try to stick to five ingredients or less! ~ If you’re looking at what would be a better choice on a regular basis, something like a homemade black bean burger would be more nutritious and minimally processed. There is a lot of great recipes out there. ~ Lastly, if you’re like me and like to incorporate meats into your diet, I try to opt for grass-fed beef and pasture raised animals when I can. ~ When choosing what to eat Whole form is best Choose grass-fed, organic, and non-GMO Be aware of hidden ingredients, like hormones, antibiotics, and pesticides. ~ #fitness19 #fitness19gyms #healthfitness #healthgoals #fairoaks #fairoaksca #burger #nongmo #grassfed #wholefood #realfood #fitnessjourney #healthjourney See more

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Zucchini Linguini with Basil Pesto Serves: 4 ~ Ingredients - Organic when possible 4 medium zucchinis... 2 cups baby spinach Pinch of unrefined sea salt and pepper Extra virgin olive oil, for cooking ~ To Serve 2 tablespoons Cashew Hemp Basil Pesto 8 oz (250g or1 punnet) cherry tomatoes, halved 2 tablespoons hemp seeds ~ Directions 1. Spiralize the zucchini into noodles, or with a peeler into ribbons. 2. In a large frying pan, heat tablespoon of olive oil over medium heat. 3. Lightly fry noodles, spinach, and stir until the spinach has wilted, about 1 - 2minutes. 4. Take off the heat and stir through 1 - 2 tablespoons of the Cashew Hemp Basil Pesto and the cherry tomato halves. ~ Cashew Hemp Basil Pesto Equipment: Food processor or mortar & pestle ~ Ingredients - Organic when possible 1 large bunch basil 1 clove garlic cup cashews 1 tablespoon hemp seeds cup extra virgin olive oil 1 lemon, juiced Pinch of unrefined sea salt and pepper ~ Optional 1 tablespoon nutritional yeast ~ Directions 1. Remove basil leaves from stems and discard stems. 2. Place all ingredients in a food processor and blend. If using a mortar and pestle, add basil, garlic, cashews, hemp seeds, sea salt, and pepper, and grind to form a paste. Add olive and lemon juice at the end and mix. If you prefer a cheesier flavor, add the optional nutritional yeast to the blender and blitz. See more

Eat the Rainbow with these Delicious Rainbow Roasted Veggies! There are countless ways to prepare vegetables, but roasting them is definitely one of my favorites! I love this dish so much because it’s extremely simple to make and only takes about 35 minutes total. Plus, it works with almost anything, so feel free to substitute or add what you have on hand! What you’ll need:... 1 cup cherry tomatoes 1/2 - 1 red onion 3-4 beets 1-2 cups broccoli 4 carrots 1 small sweet potato 1/2 - 1 yellow squash 1-2 tbsp avocado oil Sea salt + pepper What to do: 1- Preheat the oven to 400 degrees F. 2- Chop all of your vegetables into bite sized pieces. 3- Lay your veggies flat on a lined baking sheet. 4- Add avocado oil and seasonings. 5- Pop into the oven for 25-30 minutes, let cool and dig in! _____________ Why is it important to eat the rainbow? And each color has its own unique health benefits. So 'eating a rainbow' each day means more than just getting enough fruit and veg it's about eating a wide variety of foods so your body gets all the essential nutrients it needs.

Get Your Peanut Butter Sandwich On! Or other nut butter. There’s something about a classic PB&J that brings back so many childhood memories. That’s why I wanted to share some ways to upgrade an old classic. Highly processed jellies can be loaded with sugar and made with high fructose corn syrup so I also included an alternative recipe for homemade jelly that you’ll love, with simple ingredients!(organic when possible)... What you need for the the raspberry jam: 3 cups raspberries 2 tbsp maple syrup 2 tbsp water 1 tbsp chia seeds 1 tbsp lemon juice What to do: 1- Bring the raspberries, water, syrup, and lemon juice to a boil. 2- Mash the berries using a fork. 3- Reduce the heat to a simmer for 9 minutes. 4- Stir in the chia seeds and cook for another 9 minutes. 5- Remove from heat and let cool for 10-15 minutes. 6- Store in a sealed jar in the fridge! Which way to PB&J is your fav? ______________________ These jars of almond butter look NEARLY IDENTICAL, but they are totally different! This is why reading the ingredient list is so important... Here are the 3 steps to finding the healthiest nut butter: 1. Read the ingredient list to ensure it only contains nuts (and perhaps sea salt) 2. Look for the USDA organic seal on the label to verify it's certified organic. 3. Ideally, look for butter that says it is made with nuts and seeds that are raw (not roasted), with the exception of peanut butter. It will say specifically on the jar that it is raw.

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