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!

January 1st Fitness Motivation

The Magic of January 1st Fitness Motivation All Year

Every year, millions of people gear up for their big January 1st fitness motivation kick, and it works! (For a few days…) At that time, people feel like they’re on the top of the world, able to crush their goals without hesitation. While January 1st gets a lot of flack among fitness professionals, it does help when nearly everyone you know is motivated for some kind of goal they’re actively pushing themselves towards. It’s often even an impetus for people to try working with a personal trainer to guide them to success! The problem is that many people don’t build the positive habits to make those changes stick and that their January 1st fitness motivation only comes around once a year… In this article, we’ll cover 3 ways you can tap into that same indomitable will any time of the year!

1 – Major Life Changes

Maybe you’re about to move houses, start a new job, or your kids are about to go off to college. Anytime you’re in a new location, have a new weekly routine to adjust to, or find yourself with more free time suddenly, it’s the perfect time to commit yourself to make new healthy habits! Just like that, you’re creating your own personalized conditions superior to the old January 1st fitness motivation.

For example, when you step into that new home if you decide that you’re going to hold a plank while your Keurig brews, start with day 1 and you’ll have a much easier time maintaining your habit. All you will have ever known in the new environment is the new positive behavior, and you’ll likely fall back into it without thinking.

2 – After Breaks from Routine

Another day, another dollar, routine day after routine day, then suddenly: you go on vacation, take an exciting trip, finish a project you’ve been working on for a long time, or see the end of a sports season you’ve been invested in. Your routine is thrown out the window and what’s left is a perfect opportunity to decide what your new routine will be!

This is an excellent time to take the initiative and decide that you’ll use this opportune clay to mold the You 2.0, healthier, more fit, that you want to become.

3 – Just Do Something!

Start today! (Or at least the closest day that ends in a “Y”…) You don’t need to have it all planned out, to what exercises you’ll do in what order, or how many grams of broccoli to eat at dinner next Thursday, you just need to make a decision and build small wins for yourself!

Doing so will build positive momentum upon which you can build a more substantial plan (planning is, at some point necessary after all, for sustained success). While “jump and build a parachute on your way down,” isn’t always great advice, it is essential that you start! Isaac Newton got it right with his first law of motion that, “an object in motion will stay in motion, and an object at rest will stay at rest unless acted upon by an outside force.”

What are you waiting for?! Do 10 jumping jacks, take a walk, or climb the stairs an extra time. Yes, right now… If you hear all kinds of obstacles in your mind coming up, building momentum by hiring a personal trainer will help you instill the accountability and positive habits that will guide you to long term success.

Tired of waiting for the January 1st fitness motivation to kick in? Try out working with a personal trainer for free! Call us at (844) 704-9477 for a complimentary workout in our new North Andover Fitness Studio or in the convenience of your own home or apartment building!

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Written by Coach Will H. Hansen and shared here by the author.

Stay Fit this Holiday Season Dovile Squat

Stay Fit This Holiday Season: 3 Step Cheat Sheet

The Holiday Season is here and for many, that means their fitness goals take a back seat, but it doesn’t have to be that way! Here’s your three-step cheat sheet from local fitness experts Golden Home Fitness for you to stay fit this holiday season:

1 – Enjoy It! (Mindfully) 

Stay Fit this Holiday Season Will

When you hear, “stay fit this holiday season” it may conjure thoughts of tasteless, sugar-free cookies, skipping parties for the gym, or other restrictive activities. This is doing it all wrong! Paraphrasing the wise boxing coach and fitness writer Ross Enamait, it’s not what you do between Christmas and New Year’s that messes you up, it’s what you do between New Year’s and Christmas. This is the time of year where it’s okay to be present with loved ones and enjoy the often all-too limited time we get to share with one another. The key is to try to enjoy yourself MORE, not LESS. As a personal trainer, what could I possibly mean by that? Eat that cookie like it’s the last cookie you’ll ever eat, savor that wine, that cake, that champagne, and so on like you’re the most discerning critic you can imagine. Then once you’ve been completely present and have actually tasted what you’re consuming, rest on a satisfied gut.

The problem for most is not that they are at the Christmas party, or that they ate a cookie, but that they devoured a box of cookies mindlessly while watching a Lifetime movie, or that they drank the entire bottle of wine trying to distract themselves from a dry holiday office party conversation. More than just a buzzword, being mindful when you indulge will help you stay fit this holiday season.

2 – Drop the All or Nothing (Pick Your Spots)

To add on to number one, be your own best advocate and pick your spots! If you’re at a party and you can choose from store-bought cookies and delicious homemade cookies, or special reserve wine versus generic box wine, this is the time to be your most discerning, snobby self! Focus on quality over quantity and you’ll find yourself more satisfied and in better shape when January rolls around.

When it comes to goals, realize that maintaining where you are is a valiant goal this time of year! Many people let the wheels fall off the wagon and gain notable weight every holiday season, so even maintaining where you are is a great place to build on when the New Year comes.

3 – Don’t Do It Alone (Hire a Coach or Enlist an Accountability Buddy)

Stay fit this Holiday Season Coach

You’re embarking on a journey that many people set off on, but relatively fewer succeed at, as all New Year’s resolution statistics show. On any journey with risk, it’s essential that you don’t venture into the unknown all alone!

Enlist a coach, like we provide at Golden Home Fitness, or find an accountability buddy to keep you on track! Having an accountability partner will keep you honest when you want to reach for that third cookie, but know you should really stop. A good coach or partner will check in on you regularly to see how you feel you’re doing and help you decide on any adjustments to your strategy.

Want a coach to help you see your best results yet? Call us at (844) 704-9477 for a complimentary workout in our new North Andover Fitness Studio or in the convenience of your own home or apartment building!

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Written by Coach Will H. Hansen and shared here by the author, featuring photos of Coach Will and Coach Dovile Zemaityte from the 2018 Golden Home Fitness Toy Drive for Shriners Hospital for Children.

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!

Pumpkin Spice Protein Pancakes

Pumpkin Spice Protein Pancakes: Delicious and Stacked for Results!

You come home after a tough Saturday morning workout in the crisp fall air, having thrown down reps like the falling leaves. Now what could top off such a perfect fall morning? You guessed it, Pumpkin Spice Protein Pancakes! That’s right, not only will these pancakes get you closer to your fitness goals, but they are melt-in-your-mouth delicious! Having go-to healthy (and delicious) recipes are an important part of using the fall to move closer to your fitness goals. We know we love this one, now try it out and let us know how you like it (or share it with friends)!

Ingredients for Pumpkin Spice Protein Pancakes:

Just like we discussed in our last article regarding getting creative to reduce sugar levels and make a delicious pasta sauce through mixing a harvest soup and pumpkin puree, let’s get creatively healthy today too! While this Trader Joe’s protein pancake mix is an excellent start, it could use a bit more protein and a bit more flavor. As such, we’re going to mix in the Defranco’s No Whey Jose chocolate protein powder (which includes pumpkin protein, as an added dose of pumpkin for fall…) to increase the concentration of protein per serving, and add a sweet chocolate hint. To top off the flavor, of course, we’ll be adding Pumpkin Pie seasoning mix and more Cinnamon! Did you know, that while people often think of Cinnamon as an indulgence part of Cinnamon-Sugar, that using just the cinnamon, you can add an incredible sweet flavor profile with essentially no added calories? Because of this, cinnamon is one of my favorite spices to add to dishes. Additionally, cinnamon features one of the highest “ORAC” values in foods (ORAC is a measure of the antioxidant capability of foods per 100g), making it a healthy choice from an antioxidant perspective as well. Pumpkin Spice Protein Pancakes Plate Vert

Total Prep Time: < 20 minutes

Quantities Listed Serves 4-8 (depending on appetite!)

Ingredient List

– 1 box of Trader Joe’s Buttermilk Protein Pancake Mix

– 4 scoops of Defranco’s No Whey Jose Chocolate Protein Powder

– 4 tbsp Pumpkin Pie Spice

– 4 tbsp Cinnamon

– 3 2/3 cups of Water

– Natural Maple Syrup added to taste after serving

– Fresh fruit is an excellent topping as well, and a glass of natural hot apple cider will top off this delicious post-workout fall recipe.

– (Decorative gourds and cinnamon sticks optional to increase Instagram-worthiness)

Cooking Instructions for Pumpkin Spice Protein Pancakes

  • Add water, pancake mix, protein powder, pumpkin pie spice, and cinnamon into a large mixing bowl, then mix thoroughly.
  • With a ladle, pour the mix into a pan according to the size desired for your pancakes.
  • Cook at medium heat for 2-3 minutes before flipping the pancakes.
  • Repeat until the pancakes are cooked through just enough, with a golden brown exterior and a warm but soft interior.
  • Serve, drizzle the natural maple sugar and/or fruit, and enjoy! Bon Appétit

This recipe for Pumpkin Spice Protein Pancakes was developed by Coach Will H. Hansen and has been published here by the author. 

Want to save time rushing back from the gym? 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!