Healthy Holiday Recipe Salad

Healthy Holiday Recipe: Damage Control with Delicious Winter Salad

While many holiday recipes will use peppermint or feature decadent desserts to impress your friends, family, and colleagues, we’re going to focus on the part of the holidays no one talks about: the rest of your meals! When you’re eating nutritious healthy holiday recipes, the “damage” that holiday parties cause will be much less. So we’re focusing on three things missing from most holiday recipes that will keep you healthy all winter long: Protein, Fiber, and Micronutrients. Additionally, this time of year everyone is in a rush, who has time to cook healthy meals? We’re keeping the prep time on this one to under 10 minutes!hea

Ingredients for this Healthy Holiday Recipe: Winter Chicken Salad

Total Prep Time: < 10 minutes

Quantities Listed Serves 4-6

Ingredient List:

– 2 Packages of Pre-Grilled Chicken Breasts

– 2 Bags of Pre-Washed and Cut Leafy Vegetables 

– 1 Cup of Organic Seedless Raisins

– 1 Tub of Organic Hummus

– 1 Cup of Sliced Almonds

Preparation Instructions for this Winter Recipe for Fitness Success:

  • Heat chicken in a large skillet for 2-4 minutes
  • Empty the greens mix into a mixing bowl
  • Add the raisins and almonds, followed by the chicken
  • Add several large dollops of hummus throughout the bowl
  • Add butternut squash to large saucepan and cook on low to medium heat until soft to the touch (6-10 minutes)
  • Serve, adding cinnamon to the butternut squash with salt as desired, and enjoy! Bon Appétit

This healthy holiday recipe for fitness success was developed by Coach Will H. Hansen and has been published here by the author. Want to save time rushing back from the gym in time to prepare dinner? Try out exercising at home with a complimentary workout where we come to you! Call (844) 704-9477 or click here to reserve a time that works for you!

Winter Fitness Recipe for Success Plate

Butternut Squash and Chicken – Winter Recipe for Fitness Success!

After our last recipe highlighting the often overlooked Sweet Potato, now we’ll work it’s component Butternut Squash! This winter recipe for fitness success will keep you nourished, warm, and fit through the holidays! Be sure to check out our other healthy recipes to keep the variety going all year long.

Ingredients for this Winter Recipe For Fitness Success

Total Prep Time: < 20 minutes

Quantities Listed Serves 2-4

Ingredient List:

– 1lb Chicken

– 1 large bag of Kale

– 1 bag of Butternut Squash Cubes

– 1 tbsp Avocado Oil (for Kale sautée)

– 1 tsp of Himalayan Salt

– 2 tbsp Italian Seasoning

– 3 tbsp Ground Cinnamon

Cooking Instructions for this Winter Recipe for Fitness Success:

  • Preheat Oven to 375 degrees
  • Place chicken on a tray, add Italian seasoning and bake for 15-25 minutes until fully cooked through
  • Add avocado oil, kale, and a splash of water to a large saucepan
  • Sautée Kale for 2-5 minutes, according to taste
  • Add butternut squash to large saucepan and cook on low to medium heat until soft to the touch (6-10 minutes)
  • Serve, adding cinnamon to the butternut squash with salt as desired, and enjoy! Bon Appétit

This winter recipe for fitness success was developed by Coach Will H. Hansen and has been published here by the author. Want to save time rushing back from the gym in time to prepare dinner? Try out exercising at home with a complimentary workout where we come to you! Call (844) 704-9477 or click here to reserve a time that works for you!

Health Research for the Holidays

Top 4 New Health Research for the Holidays

The holidays are here, and while it tends to be a time people ease up on their health and fitness goals, it’s important to not lose track of new developments that can help you reach and maintain your goals. Today, we’re sharing the top 4 new health research publications for the holidays!

Top 4 New Health Research for the Holidays

1. Protein for the Holidays?: A new study from Purdue looks at if we should be trying to eat more protein, such as through the holidays and in the new year. The results? Unless you’re actively working to lose weight or build muscle, you may not need as much as you think.

2. Global Report on Youth Physical Activity: Produced by the World Health Organization shows that in 2016, 81% of those age 11-17 did not meet the one hour a day level for moderate- to high-intensity activity. Consequently, urgent action is needed to improve these levels, especially for adolescent girls, as the United States is tied with Ireland for worst (146 countries included in the study) for greatest gap in activity between boys and girls.

3. Teen Social Media and Body ImageA new report in the International Journal of Eating Disorders demonstrates a strong correlation between both number of social media accounts and time spend on social media, with incidence of disordered eating.

4. Sports on the Brain: New study shows how the brains of athletes are more efficient at sensory processing and have greater nervous system function than non-athletes, supporting the notion that sports and physical activity enhances brain function.

Want to learn how to turn information into action, and action into results? We’ll schedule you a complimentary workout where we come to you at your convenience! Call (844) 704-9477 or click here to reserve a time that works for you!

Groundbreaking Fitness Research Team

5 New Groundbreaking Fitness Research Publications this Fall

Seemingly groundbreaking fitness research studies pop in our feed daily, so how do you know what’s legit? We did the legwork for you, here are the best of the best to carry you through the fall!

5 New Groundbreaking Fitness Research Publications:

1. Run for Your Life!: In a study on running as exercise, they found that participating in running resulted in a 27% lower risk of death, a 30% lower risk of cancer, and a 23% lower risk of cancer! This held true no matter the weekly frequency, pace, or total volume.

2. Whatever You Do, Don’t Get Hurt: In a study on ACL injury reported on in Outside Magazine, they found that your mindset towards your injury dramatically impacted your re-injury rates.

3. No Carb, Low Carb?: In a massive meta-analysis on low carb and very low carb diets, they found that while they may have some advantages for appetite control, triglyceride lowering, and type 2 diabetes medication management, there are significant safety concerns and very little data exists on the risks and effectiveness past two years of adherence.   

4. Diets Are Not Drugs! A shocking new report from Boston Children’s Hospital and JAMA shows that 86% of the diet trials changed their outcome measures partway through the study, opening the door for tremendous bias. 

5. Sweat it Out! Further research has been published by researchers at Massachusetts General Hospital (MGH) showing that increased exercise levels can significantly reduce the likelihood of depression onset, even among the genetically pre-disposed.

Want to learn how to turn information into action, and action into results? We’ll schedule you a complimentary workout where we come to you at your convenience! Call (844) 704-9477 or click here to reserve a time that works for you!

Sweet Potato and Salmon Recipe Vertical Horizontal

Sweet Sweet Potato and Salmon Recipe for Fitness Success!

While pumpkin gets all the love most of the fall, let’s not forget another star of the season, the super healthy Sweet Potato! Here, we’ll be sharing with your this simple sweet potato and salmon recipe to help you reach your fitness goals! Having go-to recipes that don’t break the bank or take all day while still being healthy might seem like reaching for the Holy Grail but it really isn’t all that hard! We have the secrets to share with you today and if that isn’t a Sweet deal, I don’t know what is… (pun fully intended).

Ingredients for this Sweet Potato and Salmon Recipe

Sweet Potato and Salmon Recipe Vertical

Total Prep Time: < 20 minutes

Quantities Listed Serves 3-6 (depending on appetite… and the leftovers are great for meal prep!)

Ingredient List:

– 1.5lb Wild Caught Salmon (buy it frozen to save money!)

– 1 large bag of Kale

– 1 bag of Sweet Potato Mash (2 hours faster than cooking the tubers from raw)

– 1 tbsp Avocado Oil (for Kale sautée)

– 1 tsp of Himalayan Salt

– 2 tbsp Italian Seasoning

– 3 tbsp Ground Cinnamon

Cooking Instructions for this Sweet Potato and Salmon Recipe:

  • Preheat Oven to 375 degrees
  • After salmon is thawed, add to oven and cook for 12-20 minutes, depending on thickness, until cooked through
  • Add avocado oil, kale, and a splash of water to a large saucepan
  • Sautée Kale for 2-5 minutes, according to taste
  • Add sweet potato mash (from frozen) to large saucepan and cook on low to medium heat until fully warmed and thawed
  • Serve, adding cinnamon to the sweet potato and salt as desired, and enjoy! Bon Appétit

This sweet potato and salmon recipe recipe was developed by Coach Will H. Hansen and has been published here by the author. Want to save time rushing back from the gym in time to prepare dinner? Try out exercising at home with a complimentary workout where we come to you! Call (844) 704-9477 or click here to reserve a time that works for you!

Personal Training Studio Ribbon Cutting

GHF Personal Training Studio Grand Opening with Gordie Gronkowski!

In North Andover, MA on October 16, 2019, we celebrated the Grand Opening of our first GHF Personal Training Studio! This gives us the opportunity to combine the best of the personal training studio model and the convenience of the in-home training model, giving clients a results-driven concierge solution to their fitness needs. Gordie Gronkowski, Jr. joined us to unveil the Gronk Zone functional training area and to demo the Gronk Fitness equipment that our personal training studio clients are already getting to know and love!

 

Personal Training Studio Team

Empowering People to Live Longer, Fuller Lives No Matter Their Age

We are an in-home and on-site concierge fitness company, founded in Winchester in 2015 by Dr. Bill Thorpe, and have grown steadily throughout the North Shore and beyond. By bringing personal training and wellness services to our clients at home or in their apartment community, our clients have been able to train more consistently and see better results.

GHF Personal Training Studio Grand Opening in North Andover, MA

Many of our clients have a home gym (often outfitted with Gronk Fitness Equipment). The time is now prime for this North Andover Personal Training Studio to become our first “Home Gym” base of complete wellness, welcoming in clients to achieve their goals at-home, in-studio, or both! By adding massage, physical therapy, yoga, and group exercise all under one roof, the GHF Studio will be the new home for fitness in North Andover.

Want a coach to help you see your best results yet? Call us at (844) 704-9477 for a complimentary workout in the studio or in the convenience of your own home!

Personal Training Studio Massage Gordie Gronk