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.

Dr. Bill Thorpe & Jocelin Lamprey, RD, LDN on the Woburn Spotlight – Podcast #16

Tune in to an exclusive TV interview with the Woburn Spotlight. The episode gives an insider’s look at Golden Home Fitness founder Bill Thorpe, MD, PhD and Day By Day Nutrition founder Jocelin Lamprey, RD, LDN. The discussion covers their models for bringing holistic health and wellness to the clients, the opportunities they are working on now, and areas to grow into.
Original Video Interview on the Woburn Spotlight:

The podcast can be found on:

iTunes / Google Play / Anchor / Player.FM / Overcast

0:00 – Intro
0:50 – Origin stories of Jocelin and Bill, and their companies
3:45 – Mission and model of Golden Home Fitness and Day by Day Nutrition
6:30 – Current holistic service offerings
10:15 – How the new Golden Home Fitness website is helping people find solutions faster
11:40 – Golden Home Fitness footprint and expansion
13:30 – Market transition away from big box gyms
14:50 – What’s the Golden Home Fitness process for bringing on a new client?
17:10 – Day By Day Nutrition process for bringing on a new client?
19:10 – Partnership opportunities for Golden Home Fitness and Day By Day Nutrition
20:40 – How to get in contact with Bill and Jocelin
Bill:
Jocelin:
21:50 – Closing takeaways and upcoming events

Podcast #15 – Coach Mike Urso Interview: Get in The Driver’s Seat!

Mike Urso brings the 🔥🔥 in the podcast this week, discussing his transition from working in a restaurant serving people food, to becoming a personal trainer and a coach’s coach, helping clients and other trainers grow. We break down motivation and how to get started, how to get un-stuck, and getting in the driver’s seat to take control of your life!

Clip: Motivation? Now Let’s Get Results

Where you can listen:

iTunes / Google Play / Anchor / Player.FM / Overcast

 

0:00 – Intro and Mike’s Background
  • His evolution into and through the fitness industry
  • Transitioning from being a restaurant server and bartending in New York City during the recession in 2008 to becoming a Personal Trainer – serving food to serving fitness
4:00 – Mike’s love of exploring being the driver of change, loving how you feel from working out
  • The dedication developing over time from commitment to baseball through to fitness
  • Helping other people feel and empowered too
  • “The greatest good you can do for another is not just share your riches, but to reveal to him his own.” – Benjamin Disraeli
7:30 – Transition from just working with clients to bringing up other trainers to do the same
  • Studying coaching behavioral change, also applied for working with clients
  • Same process, goal setting then what are the habits and skills you need to get you there
10:30 – It’s not information that we need, it’s the execution, and coaching helps with the implementation of behavior
12:05 – Motivation is crap!
  • Inspiration – thought
  • Motivation – feeling
  • Action – take action as quick as you can when you get that motivated feeling
  • Taking the time to understand the deeper reason that people want to do what they do
  • Connect them with something powerful within themselves
  • Highlighting previous successes
  • Kaizen Method: One step at a time, incremental progress
  • Make the goals so small, almost silly small goals, then build on those wins
  • Momentum can work both ways, positive or negative
15:25 – Importance of emphasis on staying on course, more than setting the perfect coach
  • Working with a coach who’s been there and helped others get there
17:10 – At first, mentorship doesn’t have to be in person, books and podcasts can substitute to start, but then having more in person interaction will help greatly
  • Then we have to fire the gun ourselves – fail often, make mistakes and grow
  • Find out what you’re made of
  • Not waiting for the perfect time
  • Need to become resourceful
  • “most people are waiting for their ship to come in, what you need to do is swim out to it”
20:00 – Helping people through a sticking point
  • Go back to why they set the goal in the first place, and what’s prevented the action in the past
  • Pay attention to tone, body language, not just words
  • Scaling goals
  • If the coach came up with the goal, it’s their fault
  • Need to ask the client buy in, on a scale of 1-10 how confident are you you can accomplish this
  • If anything less than 9-10, need to scale back the goal
  • Putting the ownership on the client (autonomy)
  • Making sure it’s a good goal for them
23:50 – Guiding a client, not shouting commands
  • Self-Determination Theory (Deci & Ryan)
  • Intrinsic vs Extrinsic factors
  • It has to come from within, can’t come at us
  • Sustainable progress driven by intrinsic factors
26:20 – Mike’s one wish to change in the fitness industry
  • We have the ability to heal ourselves
  • Medical industry as a whole is very reactive (needed for many acute situations, like cancer, trauma)
  • More awareness in prevention that I only have this one body to take care of
  • All the information is out there for free
  • If you can’t find it, ask for help
  • Focus on wellness and prevention
  • Invest in your health now, reap benefits in the long run
  • Holding off instant gratification for future dividends and compounding benefit
  • Maximizing your quality life over your health span
  • Doing it on your own terms
  • EVERYONE is just one decision away from turning it in the right direction
  • Like a bad GPS, qualifying information is important
34:10 – Getting in contact with Mike
  • Facebook, IG, Twitter: @CoachMikeUrso
  • Email: MUrso@GoldenHomeFitness.com
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