Fitness Recipe: Turkey Burger and Broccoli

There’s no place like home! True for working out, and also true for cooking! Staying consistent with your nutrition is crucial to sustainable results, and cooking with a fitness recipe makes it easy!

Bon Appetit!

Fitness Recipe: Turkey Burger and Broccoli

Ingredients:

  • Main:
  • 1lb Ground Turkey
  • 1 tsp red pepper flakes
  • 1 tbsp chopped garlic
  • 1 tbsp olive oil
  • Side:
  • 1 head of broccoli chopped
  • 1 tbsp olive oil
  • 1 tbsp chopped garlic
  • 1 tbsp paprika

Instructions:

  1. Preheat your oven to 400 degrees.
  2. Take a large nonstick frying pan and place on stove over medium heat.
  3. While allowing the oven to preheat and frying pan to get hot, combine turkey meat, red pepper flakes, and garlic in a bowl.
  4. Feel free to add any other spices you like!
  5. Take a meatball sized portion of the meat and form it into a patty.
  6. As soon as the frying pan is hot, coat with 1 tbsp olive oil and place your turkey burger patty on the pan.
  7. Cook for 3 minutes on each side.
  8. Once the oven is preheated, place your chopped broccoli onto a baking sheet.
  9. Cover broccoli in olive oil and garlic and top with paprika.
  10. Bake in oven for approximately 25-30 minutes and enjoy!

Fitness Recipe: Turkey Burger and Broccoli

This fitness recipe was originally published by Golden Home Fitness Coach Evan Aubrey and has been republished here with permission from the author.

Fitness Recipe: Salmon Filet with Mushroom and Green Beans

Fitness Recipe: Salmon Filet with Mushroom and Green Beans

If you’ve been to our site before (if not, welcome!), you know how powerful working out at home is, but what you do in the kitchen is just as powerful! Having a go-to fitness recipe (and ideally a whole bunch!), will help you reach the next level.

Bon Appetit!

Fitness Recipe: Salmon Filet with Mushroom and Green Beans

Ingredients:

  • Salmon Filet
  • White mushrooms (4/5) sliced
  • Pinch red pepper flakes
  • 1/2 tbsp minced garlic
  • 2 cups green beans cut in half
  • 1 tbsp olive oil

Instructions:

  1. Preheat oven to 400 degrees, cover a baking sheet in tin foil and place salmon filets on top.
  2. Once oven heated, place salmon inside and let cook for 10 minutes.
  3. Place cut green beans in a frying pan and add water until green beans are covered.
  4. Place over medium/high heat and let simmer for 20-25 minutes until tender.
  5. Strain green beans and water.
  6. Take the frying pan and add olive oil, garlic, and mushrooms.
  7. Cook until garlic is browned and mushrooms are tender.
  8. Add green beans back in and cook together for about 5 minutes and serve!

Fitness Recipe: Salmon Filet with Mushroom and Green Beans

This fitness recipe was originally published by Golden Home Fitness Coach Evan Aubrey and has been republished here with permission from the author.

Golden Home Fitness

Fitness Recipe: Stuffed Portobello Mushrooms

So you want to improve your health and fitness, right? While exercise in an incredibly important piece of the puzzle, nutrition is key too! Staying consistent is paramount, and using a quality fitness recipe like this at home helps you to stay on track.

Bon Appetit!

Fitness Recipe: Stuffed Portobello Mushrooms

Ingredients:

  • 2 tbsp coconut oil
  • 6 portobello mushroom caps, cleaned with gills removed
  • 1/2 onion diced
  • 1/2 lb ground turkey
  • 2 handfuls spinach leaves
  • 6-10 cherry tomatoes
  • Italian seasoning to taste

Instructions:

  1. In a skillet over medium heat, melt the coconut oil and place mushroom caps inside to cook until tender.
  2. About 5-7 minutes and flip halfway through to cook on both sides.
  3. Once cooked set aside in a plate.
  4. Next, add the onion to the skillet and saute until caramelized.
  5. Next, add the turkey meat and cook until no longer pink.
  6. Add seasonings and make sure to break up the meat to make it crumbly.
  7. Then add the spinach leaves until they wilt.
  8. Continue to stir the meat and onions to the spinach leaves will steam up quicker.
  9. Fill your mushroom caps with this turkey meat mixture.
  10. Feel free to drain any excess fat off before his step if you use a higher fat turkey.
  11. Then cut your cherry tomatoes in half and place on top of your stuffed mushroom and enjoy!

Fitness Recipe: Stuffed Portobello Mushrooms

This fitness recipe was originally published by Golden Home Fitness Coach Evan Aubrey and has been republished here with permission from the author.

Golden Home Fitness

Fitness Recipe: Chicken and Quinoa Burrito Bowl

Most of us have heard the saying, “abs are made in the kitchen,” but many often struggle with what to cook and how to cook it! We’re bringing you our fitness recipe of the week hot off the stove and straight to your kitchen!

Bon Appetit!

Fitness Recipe: Chicken and Quinoa Burrito Bowl

Ingredients:

  • 1 Tablespoon of chopped chipotle peppers in adobo sauce
  • 1 tbsp Olive Oil
  • ½ tsp Garlic Powder
  • ½ tsp Onion Powder
  • ½ tsp ground cumin
  • 2 Boneless chicken breasts – skinless
  • Pinch of Salt
  • 2 Cups cooked Quinoa (1 cup raw)
  • 2 Cups shredded lettuce
  • 1 Cup Pinto Beans or Black Beans (rinsed)
  • 1 Diced Avocado
  • Pico de Gallo or Salsa
  • Shredded Cheddar
  • Lime Wedges

Instructions:

  1. Preheat oven to 400 degrees F
  2. Heat a skillet under medium heat and add some olive oil. Once heated, add chicken and sear on each side.
  3. Cook the quinoa as instructed (usually 1 cup of Quinoa to 2 cups of water over medium heat for about 20 minutes until fluffy)
  4. Combine Chipotles with olive oil, garlic powder, onion powder, and cumin.
  5. Coat the seared chicken with the spices and chipotles and place chicken on a baking sheet.
  6. Place in the oven once heated and let cook all the way for about 25-30 minutes.
  7. Once the chicken is cooked, dice it up.
  8. Assemble your burrito bowls with ½ cup of quinoa, ½ cup of diced chicken, ½ cup of lettuce, ¼ cup of beans, ¼ avocado, 1 tablespoon pico de gallo, and 1 tbsp of cheese with a lime wedge and Enjoy!

Fitness Recipe: Chicken and Quinoa Burrito Bowl

This fitness recipe was originally published by Golden Home Fitness Coach Evan Aubrey and has been republished here with permission from the author.

Golden Home Fitness

Podcast: 21. Tools to Workout Anywhere! Jake Freedman Interview

We all know we should work out, but we can’t always get to the gym consistently, so what do we do?! Listen in to learn tools and tips for working out at home (or anywhere)from one of our In-Home Training specialists, Coach Jake Freedman! Jake was one of the first coaches hired at Golden Home Fitness, and this is our first in-person 1-on-1 interview, so innovation is in the air and we also feature a new and fun off-topic/bloopers section at the end!
Timestamps:
0:00 – Introduction
3:00 – Why is Jake so passionate about health and human performance?
8:00 – How do you maximize training in the home setting or in a relatively limited apartment community gym setting? Tips and top recommendations that have worked for his clients.
32:00 – Q&A rapid fire round!
39:00 – Off-Topic/Bloopers
Visit GoldenHomeFitness.com/LetsMove or Call (844) 704-9477 to schedule a complimentary workout in Greater Boston where we come to you, or schedule a live video coaching session remotely!
Golden Home Fitness

4 Tips for How to Workout at Home Without Equipment

We get it, you’ve finally worked up the motivation to workout, and you want to get after it right away! You don’t want to deal with a gym membership, commuting to the gym, and aren’t ready to invest in home equipment just yet. So you may be asking yourself, how do I workout at home without equipment? You have come to the right place!

When it comes to getting a good workout at home without equipment, there are a few steps you should think about, but most important for getting started is to eliminate distractions! When you’re at home, you’re one request from a spouse or child away from a premature end to the workout or at least an extended break. Plan ahead and keep the distractions at bay so you can get after it uninterrupted!

Here’s the deal: you may not think about it like this yet, but you already have a whole gym with you right now! That’s right, your own body weight is an excellent solution to help you workout at home without equipment. Not only that, but putting yourself in a new environment will force you to come up with new, creative ways to use what you have already, helping you work your creativity muscles too!

How to Workout at Home Without Equipment

So how do you keep progressing as you workout at home without any equipment? Easy! Focus on how you can make the exercise harder, or easier, as needed. Here are four of the best ways to do just that:

How to Workout at Home Without Equipment

#1 – Change Elevation

When you think about doing a push-up, you may be thinking, “I can’t do any of those!” but that’s just if you think about doing a pushup flat on the floor. If you raise your hands up to the edge of your sofa, or to your kitchen countertop, you’re making the movement easier while still keeping the movement the same: a horizontal press with a sturdy core. By changing your body’s angle to the ground, you’re reducing how much of your body weight is directly felt through the movement.

#2 – Reduce Stability

Want to make an exercise harder? Shake it up! By reducing the stability of an exercise, our bodies need to work harder to stabilize. This can be achieved by going from both legs and/or arms in contact with the ground to just one, such as from a squat to a single leg squat. Performing many core exercises, you can reduce stability by lifting a limb, such as in a plank with one arm or foot raised off the ground. Additionally, you can use a piece of equipment like a stability ball or Bosu ball to create instability where you have to work hard to stay put! Performing a plank on a stability ball is an excellent example of this.

#3 – Modify Speed

Got a need for speed? Slow it down first! By increasing the time that it takes to complete reps, you’re putting your muscles under greater strain to complete the same exercise. Let’s take a bodyweight squat for example, now instead of jumping down and up haphazardly, count to four seconds on the way down, pause for two seconds at the bottom, then stand back up over four seconds! Seem easy? Give it a try and get back to us! Once you can do something really slow, then you can progress by adding speed, such as doing jump squats or jumping up on a step.

#4 – Increase Distance

How low can you go? Limbo and musical references aside, how far you go in an exercise will make it harder! Once you can safely perform the full range of motion of an exercise, you can increase the distance for each rep. Ways to do this include elevating your front foot on a lunge so your back knee can drop even further, putting greater demand on your front leg to remain strong throughout. For a push-up, you can go all the way to the floor if you’ve been stopping a few inches higher, or you can elevate your hands on books or yoga blocks to challenge your shoulders and chest muscles even more. By testing yourself through these greater ranges, when you’re forced into a potential injury causing position in daily life, you’ll have prepared your body to handle these extremes and will be more resilient!

Meet Susanne, Our Holiday Home Fitness Challenge Champion!

What are you waiting for!? You have everything you need already, and if you want guidance on how best to progress for your specific needs and goals, we will come to you where you already are and coach you to success right at home! Get started with a free week! You’ll get a coaching session, in-person or a live remote video session, plus a full week of online coaching. If you’re looking to learn more exercises you can do at home, check out our video library!