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.

Brain Training: Exercise at Home to Stay Sharp

“What was that thing I was supposed to remember? What’s that word, it’s at the tip of my tongue! I feel like I’m just not as sharp as I should be.” All these complaints are common and especially prevalent as the years roll on. Exercise is an excellent way to pre-empt or halt this decline, and exercise at home may be the practice you’ve been craving to bring together the sustainable lifestyle of health you’re looking for.

Curious About In-Home Training but Don’t Want to Commit? Click Here and We’ll Schedule a Complimentary Workout for You!

By age 60, more than 50% of Americans have concerns about their memory (1). Aerobic exercise has been shown to increase the size of the hippocampus in the brain, the center that controls verbal memory and learning (2). In an article from Harvard Health Publishing, Joyce Gomes-Osman, Ph.D., PT writes, “the verdict is still out on an ideal exercise ‘dose’ for brain health, because in short, it’s complicated. The long answer is that we are still learning about all the ways in which exercise changes our biology, since not all exercise is created equal, and of course it ultimately depends on who we are, for we are all different. The best exercise program for one person may be quite different from the best one for another” (3).

By age 60, more than 50% of Americans have concerns about their memory (1). Aerobic exercise specifically has been shown to increase the size of the hippocampus in the brain, the center that controls verbal memory and learning (2). In an article from Harvard Health Publishing, Joyce Gomes-Osman, PhD, PT writes, “the verdict is still out on an ideal exercise ‘dose’ for brain health, because in short, it’s complicated. The long answer is that we are still learning about all the ways in which exercise changes our biology, since not all exercise is created equal, and of course it ultimately depends on who we are, for we are all different. The best exercise program for one person may be quite different from the best one for another” (3).

But does regular exercise really help with brain function? In a 2016 meta-analysis of research studies including 12,820 records, the major findings were that:

  • “Physical exercise interventions significantly improved cognitive function in adults older than 50 years, regardless of baseline cognitive status.
  • Positive benefits to cognition occurred with an exercise intervention that included tai chi, or resistance and aerobic training, prescribed either in isolation or combined.
  • When exercise training variables were considered, interventions that included exercise with a minimum duration of 45 min and at moderate to vigorous intensity showed improvements to cognitive function” (4).

So now that you know it’s a good idea to exercise regularly, how do you do it? Walk down the health aisle in a bookstore or library (or peruse the Amazon category), and you’ll quickly see that few can agree on how to reach that elusive state of wellness. A professional personal trainer will get to understand your needs and how their training program and coaching strategies will interact with your unique physiology, medical history, and lifestyle preferences. Just as a doctor should understand your complete medical history, side effects, and drug to drug interactions before prescribing medication, so should a personal trainer understand the physiological and neurological impacts of the training program they prescribe for you and coach you through. Golden Home Fitness takes this a step further: founded by Dr. Bill Thorpe, previously trained as an MD, we take into account all of this information and match you with a professional personal trainer who specializes in meeting the needs that you have, at your convenience in-home.

Want to Get Moving but Don’t Know Where to Start? Click Here and We’ll Set up a Complimentary Workout for You to Get Started!

Want a comprehensive guide on why to exercise at home, with specifically how to make the most out of your time, with specific programs for what to do? Download your complimentary copy or our eBook, The Ultimate Guide to Home Workouts, by filling out the form below!

  1. https://www.health.harvard.edu/mind-and-mood/improving-memory-understanding-age-related-memory-loss
  2. https://www.health.harvard.edu/blog/regular-exercise-changes-brain-improve-memory-thinking-skills-201404097110
  3. https://www.health.harvard.edu/blog/what-kinds-of-exercise-are-good-for-brain-health-2018050213762
  4. https://bjsm.bmj.com/content/52/3/154

Outside the Box: Exercise in-Home to Develop Creative Thinking

Health, wellness, and exercise should enrich our lives, bring excitement, vitality, and a sense of progress. Why, then, is it that when most people think of “getting healthy,” that the images conjured are of hordes of people every January running on a treadmill, eating the same rotation of lettuce, unseasoned chicken, brown rice, and raw broccoli? Often, it’s because people have accepted the things they hear repeated when it comes to health, practicing “convergent thinking.” In this article, I’ll address how in-home exercise is especially suited to work your creative “divergent thinking” muscles, break you out of the mold, and enrich your life!

To grossly oversimplify, there are two kinds of people: those who primarily employ “convergent thinking,” and those who primarily employ “divergent thinking.” The former is associated with seeing a limited number of options or directions, preferring to do things as they’ve always been done, the “it is what is” mindset that constrains many people to a monotonous routine, feeling trapped but resigned to believing there’s no way out. The latter is associated with looking to find the full range of options or directions, especially those not immediately obvious, preferring to find the best way to do things, the “I can change myself and the world around me” mindset that leads people to grow beyond the lot they’ve been given and maximize their life.

There’s nothing inherently wrong with convergent thinking, and we need a fair amount of convergent thinking in the economy and in our lives, from a bus driver taking the same way every day, to adhering to established laws and ethics. However, it’s divergent thinking that most people seem interested in: how to innovate in X industry, how to stretch the dollars in every paycheck a little further, how to make the most out of the time and resources available to us in whatever way we desire.

If you walk into most big box health clubs, it’s a pretty standard experience. No matter how fancy the treadmills or expansive the “functional” zone is, there’s a constant ebb and flow of trends that the entire health and wellness industry rides every few years. Convergent thinking is riding the wave; divergent thinking is riding your own wave or creating a new wave for everyone else to ride.

When most people think of getting fit, they think of going to a gym. However, physical fitness centers for the general public have only proliferated in the last 50-80 years since Jack Lalanne opened up shop in 1936. Exercising at home, outside, or in the course of daily living really isn’t all that countercultural, despite what the marketing campaigns of health clubs may lead you to believe. When people do decide to exercise in-home, the reasons typically include some of:

  • Anxious to go into the intimidating gym environment
  • Save the time to commute to the gym
  • Save on expensive memberships
  • Prefer to dictate their experience (music, decor, etc.)
  • Hate waiting for crowded equipment

Everyone who starts to workout at home is faced with a dilemma: the fancy machines are gone; the full rack of weights are nowhere to be found; since much of the traditional content around exercise relies on these tools, what do you do? Wait for it… you figure it out! This is where divergent thinking comes in. You can see a set of options not only as they are presented, but in all the ways a solution can be found. You soon realize that a backpack laying in your closet can be filled with water bottles, books, or anything at all, and suddenly you have a versatile and adjustable weight set without spending a dime. That set of stairs? You better believe you can do cardio training running or walking up, down, and laterally, push-ups made easier or harder with elevating your hands or feet, step ups, box jumps, and on and on! Have some buckets in your garage? The range of possibilities is limited only by your imagination and the laws of physics.

What do you do? Wait for it… you figure it out! This is where divergent thinking comes in. You can see a set of options not only as they are presented, but in all the ways a solution can be found.

You may be saying to yourself: “Wow, I never thought of that, I’m not creative enough to come up with all these different possibilities.” Well, this is the fun part! By exposing yourself to activities more divergent in nature, science supports that you will open up your mind to the range of options and actually become a more creative person, employing divergent thinking throughout* your daily life.

*As an aside, the most exciting part is what that last sentence can mean for you: remember the last time you were in a fight with someone, or prematurely judged someone, and you later realized that if you just thought about the issue from a different perspective, there would have never been an issue at all? How much stress and poor judgment could be prevented by opening yourself to the range of possibilities? There are many other factors at play, but it’s fair to say we can all benefit from a little more open-mindedness in our lives.

The benefits here are not limited to MacGyver-style equipment either. Let’s say you have specific goals related to performing particular exercises and need specialized equipment, you just prefer to use the equipment you’re used to and want to build a home-gym setup, or you live in an apartment building or work in an office with a fitness center. You still develop your divergent thinking aptitude because there are inherent restrictions: maybe the weights only go up to an amount that seems too easy, or there is a limited range of equipment pieces. You’ll have to look at what is available in new ways to see how, for example, even with a limited number of weights you can change several other variables such as range of motion, tempo, stability, and more. Working with a coach can help you learn all these different levers you can work with, or you can check out further free content as a guide, such as our eBook listed below.

We have a more complete guide than I can hope to achieve in this article with the first Golden Home Fitness eBook: The Ultimate Guide to Home Workouts (available complimentary to you by filling out the form below). The eBook covers the why, how, and what precisely you can do, with an accompanying exercise library available on our YouTube channel, and supported by our ongoing newsletters and digital content. Hopefully reading this opened up your mind to some possibilities you hadn’t previously considered, and if you’d like to stay in touch, subscribe to the Golden Home Fitness Weekly Newsletter!

Written by Will Hansen, NSCA-CPT, Golden Home Fitness Director of Operations. Originally published on LinkedIn and Medium and republished with permission.