Still Got It Fitness

Five years ago today, construction began on what would become our gym.

Whether you made a resolution to get fit or just renewed your commitment to exercise and eat right, we’re here to keep you going throughout the year with these 21 reasons to stick with it in ’21. 1. Because 2020 could not have been worse! 2. This is the year you truly embrace healthy living and an attitude of gratitude. 3. You can look and feel good for your sweetheart or yourself on Valentine’s Day next month.... 4. You want to be part of the one-third of people over 50 who exercise regularly. 5. You want to live longer and have more freedom to do what you want to do. 6. About 70 percent of the disposable income in the US is in your generation’s hands, and you darn well intend to spend your share. 7. If you’re retired or working less, you have the flexibility to work out when, how and where you want and that’s a luxury you earned and should use. 8. You still want to be the fun grandparent. 9. You need to stay strong to help care for your own parents. 10. Remember, exercise is the miracle drug. It’s good for your bones, muscles, balance, heart, breathing, mental health and sleep. 11. It’s fun even when you don’t feel like it. 12. You want to look good and there ain’t nothing wrong with that. 13. You’re not going to quit something important just because you’re having a tough day. 14. Springtime will be here soon, and you’ll want to garden, golf, or play tennis. 15. The vaccine is coming and we all have a lot of time to make up for. That includes (we hope!) making travel plans. In the US alone, people over 50 spend $160 billion a year on travel. You need strength, balance and stamina to go everywhere and do all that’s on your list. 16. You’ll want to socialize when Covid-19 is over, and your pals will want you to join them in a new exercise class or small group training. 17. You like making your doctor smile. 18. When the holidays roll around, you will have earned that extra dressing and the slice of pumpkin pie. 19. You want to avoid being overweight, falling, getting diabetes, and letting high blood pressure go unchecked. 20. To set a positive example. 21. Exercise makes you feel good. Every time. Over the year, be sure to stay up to date on activities here and throughout the community so you can make plans and set different goals. Whatever your motivation and no matter what happens next with the pandemic -- we’re here to help you reach your goals. We want to help you have a good, safe, healthy time while you’re doing it. Let us know what motivates you. And don’t be shy to say when you need a little extra encouragement some days. The new year is going to be soooooo much better!

The coronavirus disrupted everything in 2020. But some of its changes will be for the long term and can be considered positive. Look at virtual training as just one example. Some in the fitness industry were thinking about it before coronavirus. But it quickly became a commonplace reality for millions of people all around the world during lockdown. Businesses get to appeal to far more people than could ever walk in their doors. And consumers are free to choose instructors f...rom anywhere, at any time of the day or night. It’s easy to predict that virtual training will continue as one of the top trends for 2021. Others will be: Focusing on sanitation and cleanliness, even if vaccines meet all expectations and people are free to carry on as we like. Servicing older people and others with pre-existing conditions. High-Intensity Interval Training was ranked the No. 2 trend in 2020, according to ACSM’s Health & Fitness Journal. It’s not slowing down. Evolution of group training. Small groups will continue to be sought after, along with one-on-one. Wearable tech. Each year, gadgets get more useful and fun. The latest Apple Watch syncs with Apple Fitness+ -- which Life Time is including in its new digital memberships. Here’s one more: More and more people eventually will feel safe enough to resume their exercise habits, so expect growing participation. We can’t wait! Remember, we’re here to help you today, next month, and all through the year.

Here’s 5 easy habits to better your life. Since you’re reading this post, I know that you’re a health-conscious, fitness-minded person in quest of your best body ever. You likely exercise regularly. You watch what you eat. You keep up-to-date on the latest health concerns. You don’t binge on sugar. You never eat fast food. Well, almost never....Continue reading

Lets have fun, Type the Number of the ones you remember.

While it may seem crazy that your favorite fitness professional is sending you a cookie recipe, just wait until you see the ingredients! Let’s just say that there’s zero guilt in enjoying one of these wholesome chocolate chip cookies preferably while it’s still warm out of the oven. The chocolate chips that I’ve used in the recipe below are sweetened with stevia which is a natural, zero-calorie sweetener and can be found at your local health food market. By using these st...evia-sweetened chocolate chips we are able to remove all of the refined sugar from the cookies, giving you a sweet morsel to enjoy while staying on track with your fitness goals. And with only 5 ingredients these delicious cookies are super easy to make. Enjoy! Servings: 12 Here’s what you need... 2 bananas, mashed 1 cup old fashioned rolled oats cup vanilla protein powder cup almond butter OR peanut butter cup stevia-sweetened chocolate chips 1. Preheat the oven to 350 degrees F. Line a rimmed baking sheet with parchment paper. 2. In a large mixing bowl, mash the bananas. Add the remaining ingredients and mix well. Form 12 golf ball sized cookies out of the dough and press onto the parchment paper. 3. Bake for 10-12 minutes, until golden. Best enjoyed while still warm! Nutritional Analysis: One serving equals: 96 calories, 4g fat, 10mg sodium, 10g carbohydrate, 2g fiber, and 7g protein

No 'Ageless Beauty' Here

When you decide to get fit by eating healthy and exercising with intent, one of the first things you cut from your diet are the crunchy, savory snacks. Most snacks with a satisfying crunch are packaged, processed, made with refined grains and filled with additives that contribute to weight gain. And so, the crunchy and salty snacks that you once loved become a thing of your past once fat loss becomes your goal. Until now... Get ready to dive into a bag of these irresistible, ...crunchy, and savory Chili Roasted Chickpea Poppers! A handful of these wholesome poppers will give you the snacking crunch that you crave while delivering grain-free fiber and protein. It’s super easy to make too simply rinse the chickpeas and coat with olive oil and seasoning then pop it in the oven. Servings: 4 Here’s what you need... 1 can chickpeas, drained and rinsed 1 Tablespoon olive oil sea salt chili powder garlic powder onion powder black pepper 1. Preheat the oven to 450 degrees F. Line a rimmed baking sheet with parchment paper. 2. Drain and rinse the chickpeas. Pat dry the drier the chickpeas the crunchier the poppers will turn out. 3. In a bowl combine the chickpeas with the olive oil and generous amounts of the seasonings. Taste a chickpea to gauge the strength of the flavor and adjust as needed. Spread the coated chickpeas over the prepared pan and roast for 25 minutes, or until golden and crunchy. Enjoy by the handful! Nutritional Analysis: One serving (about cup) equals: 96 calories, 1g fat, 17g carbohydrate, 6g fiber, and 6g protein I hope that you get a chance to give this recipe a try this week. Remember that I’m only a call or email away to assist you in all things fitness. And if you are not yet one of my prized clients then call or email me now to set up your first workout I’d love to help you achieve your best body ever!

Low Carb Green Smoothie Recipe from https://realhealthyrecipes.com/reci/low_carb_green_smoothie SERVES 2... 1 cup coconut water 1 tablespoon Almond Butter cup wheat grass 2 cups spinach 1 scoop high quality, low carb chocolate protein 1 inch slice of Banana Optional pinch of stevia cup ice DIRECTIONS Combine all the ingredients in your high speed blender then blend on high for a full minute, or until the tiny pieces of spinach have disappeared and the smoothie turns a brilliant shade of green.

Carpe diem, y'all!

7 REALLY GOOD Reasons to Exercise Have you thought about starting an exercise program but haven’t done it yet? Here are 7 REALLY GOOD reasons to get started today! Reason #1: To Melt Fat Away...Continue reading

Are you getting enough protein? It’s a question that becomes more relevant later in life. That’s partly because older adults often lose their appetite and good eating habits, but also because of an inescapable truth about aging. People lose muscle mass as we age unless we engage in strength training to prevent it. We also have to make sure we’re ingesting enough protein, the building block of muscle, to maintain our strength. ... What difference does this make to someone who is not a bodybuilder? Plenty. Without strength, we are more prone to lose balance, fall, and lose functional ability. Plus experts say that younger people typically need 0.8 grams of protein per body weight to keep what they have. But older people need 1.2g. The best protein has all the essential amino acids and is largely animal based, like meat, fish, poultry, eggs, soy, beans and legumes. Make sure you’re getting plenty of these regularly as part of your balanced diet. And here are a few handy snacks to keep around. Nibble on these instead of candy or high-carb junk food to keep your protein intake up where it belongs. Peanuts, almonds and pumpkin seeds Cottage cheese Broccoli, peas, chickpeas, asparagus Greek yogurt String cheese Hard-boiled eggs Jerky

Fitness improves sex. It’s true at any age, even later in life. And it shouldn’t surprise anyone. If you’re stronger, more agile, and have better stamina, then chances are you’re going to have a more satisfying sex life and help your partner have one, too.... Scientific research backs this up. For instance, a new study seeks to debunk the myth that older people aren’t interested in sex. It’s a persistent stereotype played out in countless TV sitcoms and standup routines. But as anyone over, say, 50 can tell you, it’s simply not true for everyone past middle age. READ MORE in our latest blog post https://stillgotit.club/2020/10/15/fitness-improves-sex/

Creamy Tuna Lettuce Boats Today I have a brand new take on tuna salad for your tasting enjoyment. While most tuna salad recipes use mayonnaise, sour cream or yogurt to create the desired creamy consistency, this recipe does something completely different. We are using hummus! And not just any hummus: white bean hummus. Nutritionally these Creamy Tuna Lettuce Boats are exactly the type of meal that you should be eating in order to see noticeable improvements in your shape. Alb...acore tuna is a lean protein that provides essential macronutrients to help your muscles develop and recover from your workouts. To boost the fiber content we are adding some finely chopped celery, red onion and parsley in addition to whole grain mustard. Resist the urge to spread this divine tuna salad over toast and give it a try over crunchy butter lettuce leaves instead. Enjoy! Courtesy of RealHealthyRecipes.com What you need Servings: 6 15oz canned albacore tuna, packed in water cup white bean hummus cup celery, finely minced 2 Tablespoons red onion, finely minced 2 Tablespoons whole grain mustard 1 teaspoon fresh parsley, minced 2 heads butter lettuce Instructions 1. Drain the tuna and flake into a large bowl. Mix in the hummus, celery, onion, mustard and parsley. 2. Serve scoops of the tuna mixture on butter lettuce leaves. Enjoy! Nutrition One serving equals: 144 calories, 4g fat, 8g carbohydrate, 1g sugar, 209mg sodium, 3g fiber, and 18g protein.

Happy Canadian Thanksgiving to all of our Canadian friends and family!

You’re 5 feet from gold There is one reason why most people haven’t yet reached their goals, and it’s a simple one. It’s something that I’ve struggled in the past, and it just may be the one thing that’s holding you back from your big breakthrough. That one thing is consistency....Continue reading