Arin Lindauer

Greek Chicken

• 2 pounds boneless, skinless chicken breasts
• 1/4 cup olive oil
• 3 Tbs garlic, minced (Note, adjust to preference)
• 1/3 cup fresh lemon juice
• 1 Tbs red wine vinegar
• 1 Tbs dried oregano
• 1/3 cup plain Greek yogurt
• Kosher salt and freshly ground black pepper, to taste

Cucumber Salad

• 2 English cucumbers, peeled and sliced
• 1/3 cup lemon juice
• 2 Tbs olive oil
• 1 Tbs red wine vinegar
• 1/2 Tbs minced garlic
• 1/2 tsp dried oregano

Tzatziki Sauce

• 1 cup plain Greek yogurt
• 1 English cucumber, finely diced
• 1 Tbs minced garlic
• 1/2 Tbs dill weed, or 1 Tbs fresh dill, chopped fine
• 1 Tbs fresh lemon juice
• 1 tsp lemon zest
• 1/2 tsp chopped fresh mint (optional)
• Salt and pepper to taste

The Rest

• 3 cups cooked brown rice
• 1 1/2 pounds cherry tomatoes, halved
• 1/2 cup red onion slices

Order Ingredients

 

Instructions

1. In a large plastic zip bag, combine olive oil, garlic, lemon juice, red wine vinegar, oregano, greek yogurts and salt and pepper. Massage to mix.
2. Add chicken into the bag.
3. Massage to make sure chicken is full covered and marinate for at least 20 minutes, up to 12 hours.
4. Drain the chicken from the marinade, discarding the marinade.
5. In a skillet, heat some olive oil over medium-high heat.
6. Add chicken when it is hot, and cook, flipping part way through. Cook approximately 3-4 minutes per side. Cooking time depends on thickness and size of the chicken. Cook until internal temp is 165 degrees.
7. Remove from pan, and let cool.
8. Once cool, cut into bite sized pieces. Just make sure you let it cool, or all the juice will run out.
9. Meanwhile, make cucumber salad by chunking the cucumbers, and tossing in a bowl with the lemon juice, olive oil, red wine vinegar, garlic, and oregano. Set aside
10. Make tzatziki sauce by combining the Greek yogurt, cucumber, garlic, dill weed, lemon juice, lemon zest in a small bowl; season with salt and pepper. And add mint (optional)
11. Refrigerate while assembling your bowls.
12. Cook brown rice according to package directions. When finished cooking, divide between meal prep containers, 1/2 cup in each container, halve cherry tomatoes, and mix with red onion slices. Divide amongst the bowls.
13. Top with chicken, cucumber salad, and some tzatziki sauce.
14. Keep for 3- 5 days in airtight container, serve cold!

When you think about getting together with friends for an evening, what activities come to mind?  Catching a movie?  Meeting up at a favorite restaurant?  What about an office party or a summer get-together? 

More than likely, the center of the activity for these functions centers around food and leisure, rather than physical activity or working out.

It also doesn’t help that we tend to indulge a little more when we are with friends and in a celebratory atmosphere.  If we’re with a group of people enjoying a night on the town or a weekend getaway, we’re likely to treat ourselves to an extra drink or a dessert that we would otherwise resist.

For this reason alone, summer can actually work against your fitness goals.  When the weather is nice we tend to socialize more—which is fine.  But when that socialization brings more tempting treats and moves us off track from our good habits, it’s time to make a plan to say fit while still enjoying an active, summer social life.

One thing you can do is be the instigator.  In your circle of colleagues or friends, suggest get-togethers that require physical activity.  Suggest an afternoon of walking or even a weekend hiking trip.  When the main attraction of a gathering requires physical exertion, people are less likely to gravitate to the lounge chairs and beer coolers!

You can also put your fitness first.  Don’t sacrifice your daily workout for the party.  Even if you have developed the habit of consistently working out, it is easy to get busy and skip a workout here and there because of a busy schedule or a fun invitation.  Before you know it, you will wake up one morning and realize that it has been weeks since you had a really good workout.  Make every invitation you accept conditional on whether you get your workout in that day.  Parties and social gatherings then become a reward for sticking to your fitness routines!

Be a leader.  Seriously.  Did you know that researchers have demonstrated that if your friend becomes obese, you are 57% more likely to become obese yourself!  Researchers also think that it works the other way around.  Namely, that while weight gain is contagious, so too is weight loss.  This means that as you work hard to protect your own fitness level this summer, in doing so you can also have a profound affect on the fitness level of your friends.  Be known for health and discipline in your circle of friends.

Finally, one of the smartest things you can do to stay fit while keeping up with your social circle is to hire a Fitness Professional where they will hold you accountable.  Don’t be a lone ranger.  If you join a program that is built around accountablity and the other members are working hard to live a life of vibrant health like you, and you have a Fitness Professional checking up on you and holding you to your comittments, your chances of staying on track skyrocket.

So, if you are looking for accountability and want to join a fitness communtiy that cares…just respond to this email.

Have a wonderful summer and enjoy yourself!

Grilled Flank Steak with Chimichurri Sauce

Ingredients:

• 3 lb. Flank Steake

Chimichurri Sauce

• 1 cup (packed fresh Italian Parsley
• 1/2 cup extra virgin olive oil
• 1/3 cup red wine vinegar
• 1/4 cup (packed) fresh cilantro
• 2 garlic cloves, peeled
• 3/4 teaspoon dried crushed red pepper
• 1/2 teaspoon ground cumin
• 1/2 teaspoon salt

Directions:

Puree all ingredients in a food processor.  Transfer to a bowl. Can be made 2 hours in advance.  Cover with plastic wrap and let stand at room temperature.

Rub meat all over with 2-3 tablespoons of chimichurri sauce and place in a ziplock bag to marinate. Save the rest to serve along side.  Let marinate for 1 hour at room temperature or overnight in the refrigerator.

Preheat grill on medium high for 10 minutes.

Remove meat from bag and discard any extra sauce that was in the bag.

Place on grill for 4-5 minutes on a slant, then turn in the opposite direction to create

grill marks on the steak for 3 minutes.  Flip the steak and repeat but for only 3 minutes in each direction. (medium-rare)

Remove the steak and cover with foil to allow the meat to rest and absorb its juices.

Serve with the remaining sauce.

Ingredients

• 1 medium zucchini cut into thin slices
• 1 tablespoon olive oil
• 1/2 cup Panko breadcrumbs
• 1/4 cup Parmesan cheese
• 1 egg
• 2 tablespoons water
• 1/2 cup whole-wheat flour
• 1 teaspoon paprika
• 1/2 teaspoon garlic powder
• 1/2 teaspoon black pepper
• 1/2 teaspoon salt

Instructions

1. Preheat oven to 400 degrees F. Lightly grease a sheet pan with oil or line with parchment paper. Set aside.
2. Combine breadcrumbs and Parmesan in a large, shallow bowl. In another bowl, whisk the egg and water. In a third bowl, combine the flour, paprika, garlic powder, salt, and pepper.
3. Dip each zucchini slice in the flour mixture, then egg mixture, then breadcrumb mixture. Place a single layer on baking sheet. Repeat until all zucchini slices are coated. Spray chips with cooking spray or lightly drizzle with olive oil.
4. Bake for 20 minutes, flipping halfway or until golden and crispy.

Getting into better shape does not have to be an impossible task if you set your mind to it.  In fact, success is usually determined simply by your approach to a given challenge.  If you do not have enough will power or self-esteem to keep going in the face of adversity, you will likely never achieve the fitness goals you strive to obtain.  It is time to stop coming up with reasons why getting fit is impossible for you.  You may have given it a try a thousand times to no avail, but there is a first time for everything and trying isn’t always enough!

In the wise words of Yoda, “Do, or do not.  There is no try.”

When people “try” something they’re generally already in the mindset of it not working; they’ve got their out – “I tried, but it just didn’t work for me.”  REALLY?!

Everyone who sets out to exercise, eat right and focus on fitness faces his or her own set of unique challenges.  However, we all also deal with many of the same obstacles that, with a little focus, can be easily overcome!

As a fitness professional with 13 years of experience, I’ve heard just about every EXCUSE in the book of why someone couldn’t make it to a workout or why they “had to” eat bad over the weekend:

• Scheduling conflicts
• Injury
• Ridicule (friends don’t support your new healthy habit)
• Fear of working out alone
• Fear of looking stupid
• Lack (prioritization) of funds
• Birthday, Anniversary, Holidays, and all the other “special occasions” you’ll find each week on the calendar
• And the list goes on and on…

All of these challenges can be easily overcome if you set your mind in the direction of success and plan for the difficulties ahead.  It’s starts with the decision and the mentality – “Do, or do not.  There is no try.” 

It will be quite a bit more difficult for you to “do” instead of “try” if you are surrounded by people who do not believe in your goals the same way you do.  Being immersed in negativity is harmful to your mindset as well as your overall health.  In fact, too much stress can actually cause you to gain more weight!

Do yourself a favor and hire a fitness professional and surround yourself with other people who are DOING fitness also.  When you surround yourself with like-minded people who want to see you succeed you’ll have way more fun and accomplish a whole lot more than you could on your own!

There really is a power within you (and all around you) that you can tap into to achieve your goals.  This power is magnified when you make a firm decision to DO something.

When the going gets tough, that’s when the tough is supposed to get going.  Writing yourself notes, joining a support group, creating vision boards, meditating on your ideal outcome, and teaming up with a professional are all wonderful ways to boost your confidence and get your feet set in the right direction.

When the smoke clears you will see that NOW is the time for you to stop making silly excuses about why you just cannot get into better shape. Begin formulating plans for your fit future by being proactive about your goals and realistic about your inevitable challenges.  In order for you to achieve that ideal fitness level you have always dreamed of you are going to have to stop trying and start doing.  Like Yoda said, “Do, or do not.  There is no try.”

With the summer season on the way, you may be feeling antsy to get out of the gym and start doing other activities that allow you to take in the warmer weather.

Whether your passion is running, rollerblading, swimming, playing a game of tennis with a friend, or hitting the water for some canoeing, you still cannot neglect the strength training element of your workout routine.

No form of outdoor cardio exercise is going to be able to replace the unique benefits of strength training, so it’s something that you must make sure you maintain over the months ahead.

Those who take the summer off from the weights entirely will be at risk for a number of negative consequences, and restarting back in the fall will be that much harder!

While it’s an excellent idea to forgo the bikes, treadmills, and ellipticals in your gym to get your cardiovascular sessions in outside while the weather’s warm (although I’d argue you don’t need them in the winter either, but that’s another article…), maintaining your strength training is a necessity.

Here’s why:

Strength Training and Muscle Mass

The very first reason to keep up your strength training sessions a few times a week is to ensure you aren’t losing muscle tissue.

As we age, muscle mass loss is inevitable without regular strength training workouts.  Muscle tissue is not easy tissue to gain back.  This is especially true for women because they naturally have low amounts of testosterone compared to men.  Protecting muscle you have already worked so hard to build is one of the most important considerations of any well-rounded fitness program.

Why is having more muscle so important?

If you begin losing muscle mass, your strength will decrease, meaning everyday activities including those outdoor activities you want to take part in will become harder and harder.

Plus, muscle plays a major role in fat burning!

While exercise does burn calories, you only workout a few hours per week.  To increase fat burning you need to increase your metabolism, specifically your Resting Metabolic Rate.  Those who have a higher degree of muscle mass, burn more calories even when they’re at rest.  As a person ages, metabolism naturally slows down, leading to gradual weight gain. Muscle is a great way to counterbalance the body’s natural slowdown and the earlier a person starts, the easier it will be to maintain that muscle over time.

Many people complain that the reason they’re gaining weight into the 40’s and 50’s is due to a ‘slow metabolism’, but really, that slow metabolism is happening (partly) because they are losing muscle.  The muscle gains you achieve with a proper strength training program can help reverse this process and actually INCREASE metabolism!

Strength Training And Bone Health.

As a person grows older, bone loss is inevitable, especially for women after menopause.  This can lead bones to break more easily, feelings of fatigue and weakness, and reduced tolerance to physical activity. Weight-bearing exercises strengthen bones, helping minimize natural bone loss and reducing the risk of injury.³

While other outdoor activities may be weight bearing in nature and still help with bone strength and formation, no other exercise is more weight bearing than strength training.

Since you’ll be supporting more weight than just your body weight, you can really take your bone health to the next level. One study published in the journal of Medicine and Science in Sports And Exercise illustrated that strength training is superior in terms of combating osteoporosis compared to aerobic activity only.

This can prevent stress fractures or bone breaks down the road, both of which could become very serious if you are into your 60’s and 70’s.

Strength Training And Disease Prevention.

Strength training has been shown to provide a number of health benefits, including a reduced risk of cardiovascular disease and diabetes.  By continuing your strength training year-round, you’ll continue to reap the rewards of the hard work you put in during the cold winter months.

A Tufts University study even found that participants in a strength training program were able to see a marked reduction in arthritis pain.  In fact, the study found that the end result was better than that received from medications.

Strength training can also improve a person’s mental health, reducing depression and improving sleep quality.

Strength Training And Insulin Sensitivity

Finally, the last nice thing about strength training that you must note is its impact on insulin sensitivity.

Your insulin sensitivity level is one of the key factors determining your risk of diabetes and metabolic syndrome, a condition that’s starting to impact more and more females.

A regular strength training workout routine will help to keep your muscle cells more responsive to insulin, so should you consume carbohydrates in your diet (a common thing to do over the summer), your body will be able to better utilize those carbohydrates, directing them towards the muscle cells rather than the body fat cells, as was noted in a study published in the Medicine and Science in Sports and Exercise journal.

This helps keep you leaner as well since you’ll have a reduced rate of converting those carbohydrates into body fat stores.

It appears the primary reason for this is due to the increased lean muscle tissue development, which then increases the insulin sensitivity level.

Final Thoughts

So, as you can hopefully see, now is NOT the time to forgo strength training.  Strength training is the single most effective form of exercise for guaranteeing good health into the future and keeping you leading the active lifestyle for years to come.

All it takes is 2-3 sessions per week to see all these benefits, which leaves plenty of time to get outside and do all the other summertime activities that you want to do.

By making the commitment to stay consistent with your strength training workout throughout the summer months, you’ll also prevent having to go through the process of getting back into it come fall.

If you need help with strength training just respond to this email.  Remember, keep strength training in your program year-round.

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