SuperBowl Menu!!!

This year my Thanksgiving Trainer's Guide was quite a hit, almost all of my clients told me how much they appreciated having a healthy mind-set going into the Holiday! So with one of the GREATEST Food "holidays" in America just 3 days away, I decided I should throw together a list of great recipes for you to enjoy during the SuperBowl!

You can call it a Trainer's SuperBowl "Menu"!
So if you are looking for some great healthy recipes so you can still stuff your face while you enjoy the game, take a look below! Choose one or choose them all and be sure to let me know what you think!

You can always email me at: austin@a-zfitnesstraining.com

Snacks & Sides:

1. Sweet Potato Fries!
 *2 large sweet potatoes
 *3 tbsp. agave
 *2 tbsp. extravirgin olive oil, or grapeseed oil
 *dash of sea salt
Heat oven to 375, peel potatoes and cut into thin "french fry" strips, cover fries with oil/agave/salt, spread onto baking sheet and bake about 30 mins (or until tender on outside and crispy outside).

2. Roasted Chickpeas!
 *1 can chickpeas (drained)
 *1 tbsp. coconut, or grapeseed oil
 *1 tsp. cinnamon
 *1 tsp. nutmeg
 *1 tbsp. maple syrup
 *dash of sea salt
Heat oven to 450, spread chickpeas onto baking sheet and cook 40 minutes, when chickpeas are done transfer them into a large bowl with other ingredients and mix together, & enjoy!

Main Dishes:

1. Championship Chili!

 *1 lb. ground turkey (if vegan try 1 can chickpeas)
 *5-6 freshly chopped tomatoes
 *1 can kidney beans
 *1 red pepper, 1 green pepper, 1 sweet onion (all chopped)
 *4 cloves garlic (chopped)
 *dash sea salt
 *dash chili powder
Put tomatoes and beans in a large pot and place low on heat, in separate pan brown meat then add tomato pot. In another pan, saute peppers, onions and garlic in oliveoil, once tender add to tomato pot. Add sea salt and chili powder to taste, let stew together for 20 mins on low heat, then serve!

2. SpicyBuffalo Cauliflower ‘Wings’

1 cup water or soy milk
1 cup flour (any kind will work—even gluten-free!)
2 tsp. garlic powder
1 head of cauliflower, chopped into pieces
1 cup buffalo or hot sauce (Frank's Red Hot is my favorite)
1 Tbsp. olive oil or melted vegan margarine

• Preheat the oven to 450°F.
• Combine the water or soy milk, flour, and garlic powder in a bowl and stir until well combined.
• Coat the cauliflower pieces with the flour mixture and place in a shallow baking dish. Bake for 18 minutes.
• While the cauliflower is baking, combine your buffalo sauce and olive oil or margarine in a small bowl.
• Pour the hot sauce mixture over the baked cauliflower and continue baking for an additional 5 to 8 minutes.
• Serve alongside vegan blue cheese dressing and celery sticks.

3. Roasted & Wrapped Asparagus

12-15 asparagus spears
1 tablespoon olive oil
salt and pepper
½ cup Tofutti Better Than Cream Cheese or Non-Fat Plain Greek Yogurt
1 tablespoon dried basil
½ teaspoon lemon zest
1 teaspoon olive oil
½ teaspoon white balsamic vinegar
about 8 sun-dried tomatoes, diced
salt and pepper

½ pound prosciutto

Preheat the oven to 400° F. Line a cookie sheet with parchment.

Bring the “cream cheese” to room temperature. Mix in the basil, lemon zest, olive oil, vinegar, salt and a generous helping of pepper until thoroughly incorporated. Stir in the diced sun-dried tomatoes. Return the mixture to the refrigerator.

Rinse and trim the asparagus. Place the spears one layer thick on the cookie sheet. Drizzle with a tablespoon of olive oil. Sprinkle with salt and freshly ground pepper. Roast in the oven for 15 minutes until tender. Remove and cool – about 15-30 minutes.

Now you’ll start to assemble the prosciutto, cheese and asparagus: Take one piece of prosciutto at a time. Trim the top and bottom and any fat from the meat. If the prosciutto piece is large you may be able to get two pieces out of it – each piece need only be about 3 or 4 inches in length.

Take about 1 to 2 teaspoons of the “cheese” mixture and spread it about an inch from the edge along the short end of the prosciutto. Place the asparagus on the cheese and begin wrapping the short end of the prosciutto over the asparagus continuing to the end of the prosciutto. Wrap each of the asparagus spears the same way.

Recipes courtesy of Living Lean Cookbook, by Mike Dolce and Brandy Roon.

The "Missing Link" that has changed Lives - and could change Yours!

If you’re active and knowledgeable about health and fitness, but still aren’t in the shape you think you could be, you’re probably just missing one crucial thing.

You try to eat well and exercise. You’re pretty smart and knowledgable about fitness. You know what you need to do... But you still don’t look, or feel, the way you want to.

Here’s the good news: this is nothing to be ashamed of. In fact, you’re probably a lot closer than you think.

And, in this post, I’ll share one of the most key strategies I have ever learned as a Trainer for getting clients on track.

I know 2014 is right around the corner and people want to start the New Year off right and focus on fitness goals... but most are setting themselves up for failure because of this "missing link"!

I often get emails that look like this:
“I work out a lot, but I still have this layer of fat around my stomach. I don't know what to do differently? What do you recomend I should do?”

Now, being asked to how to change someone's body completely and give exercise or nutrition advice over email may seem weird, but it actually happens a lot to me as a Trainer.

These kinds of requests generally come from people who are knowledgeable about fitness — men and women with a little fitness experience, but are facing one or two uncomfortable things:

1. They’re not being as consistent with exercise and eating as they’d like and are having a hard time sticking to things.
2. They’re not getting the results they should based on how much they know about working out and eating healthy.

Because the New Year is less than one week away and I know people are going to start setting their resolutions, it is extremely important to me that you have all the tools to be successful in reaching your goals in 2014!

Does this sound like You???

• I admit that when things get busy, it’s hard for me to be consistent. I often get off track with healthy eating and skip my workouts.

• I have tried a bunch of different workout programs and diets and know what to do. But I am missing something important, something that could really help make a difference.

• I am a bit frustrated and embarrassed. I feel like I should have a better body to show for my knowledge and hard work.

And as it turns out, I know exactly what You need.

The “missing link” to being a Healthier, Happier You!

No matter where you are in your level of knowledge and experience, beginner or advanced fitness fanatic, the missing link is no longer a new exercise program, the perfect nutrition plan, or a new supplement to try.

The one thing you’re missing is this: being accountable — to someone or something — for your workouts and nutrition.

“Accountability is the acknowledgment of responsibility for your actions with the obligation to report, explain, and be responsible for the resulting consequences.”

In other words, accountability keeps you consistent because you have to report back what you’re doing — or not doing — in the gym and in the kitchen to someone else.In fact, accountability is more important than personal motivation for this simple reason:

NO ONE ALWAYS FEELS MOTIVATED TO GO TO THE GYM OR EAT HEALTHY.

There I said it!!! But if we have someone who’s checking up on us to see how things are going, we’ll get our butt in gear. Even if we don’t feel motivated in the moment.We actually do the exercise — and eat the food — needed to look and feel great. And we do it over and over again, even when the going gets tough.

That’s why you can know exactly what to do. And you can even do it — exercise, eat good food, get 8 hours of sleep — for short bursts. But you can still end up struggling.

Simply put: if you can’t be consistent, you can’t make progress.

And that’s why accountability is the thing that turns everything around. I know it can turn things around for you!

So, the big question? How do you get accountability?

Here a simple strategy you can use immediately.

Your 2014 Accountability Strategy:
Get some help from at least one other person.

Let me tell you a quick personal story.

Becoming a new dad just a few months ago, was when I started skipping one or two workouts each week. Why? Because I was “busy.”

The exercise didn’t matter much in the context of one week — it’s not like I was getting out of shape every time I skipped one — but after a month, I’d missed 7 total workouts, nearly half of my gym time. Not good.

For me it was about how I felt, as a Personal Trainer I feel it is part of the 'gig' to represent what I teach, and my actions weren't reflecting that. I gave myself some mercy, I knew that I was getting used to being a parent and my workout routine would have to adapt. As a trainer I know how to eat, and I know how to exercise, but

What I had was an accountability problem. No one was checking to see if I was doing my workouts. And because of that, I was slacking.

When I recognized the issue I visited with my wife that night.

Even though I know how to work out and eat healthy, I asked if she would ask me everyday if I got my workout in that day when I got home.

I made myself accountable to her.

Not surprisingly, ever since I became accountable to my wife, I haven’t missed a single workout. And I feel incredible to be back on track.

What can you learn from this?

First, know that we all sometimes struggle with staying in shape. (Yes, even fitness professionals like me.) It’s no big deal and doesn’t mean you’re deficient in any way. It just means you’re human.

Second, know that if you’re struggling to get in shape the best thing you can do is hire someone to keep you accountable. It could be a coach you pay money to or a friend who will meet you at the gym.

Bottom Line for the New Year:
Commit & become Accountable.

In the end, the message I wanted to communicate with You is this:

It’s completely possible to know exactly what you’re doing … but still struggle to improve your body. And that’s totally OK. In fact, it happens to a lot of people and it’s nothing to be ashamed of.
But there’s a simple fix, and it has nothing to do with a new workout or diet plan. All you have to do is commit and make yourself accountable to at least one other person.

So if you’re reading this and you’ve struggled with fitness in the past, or are struggling with it right now, I encourage you to do the same: change the way you commit and become accountable to someone else.

Want A-Z Fitness to help keep you accountable and consistent?

If you’d like some help staying consistent with your exercise and eating plan, I would be more than happy to help. In fact, in 2014 I am going to be picking up some new measurement tools to continue driving results based programs for ALL of my clients.

This could be just what You need!

The New Year is less than one week away, so don't hesitate - don't wait to call - Contact A-Z Fitness Today!
#208-697-8112
OR email: austin@a-zfitnesstraining.com

Training times are extremely limited this time of year — for that fact, as always, spots are first come, first served, and when they’re booked, they’re booked.

Make 2014 your year to be accountable and be a Healthier, Happier You!

Trainers "GUIDE" to Thanksgiving!

I was asked yesterday by a client, "is Thanksgiving just a terrible Holiday as a trainer"? And I admit the question made me laugh, because yes clients often stray from their fitness goals during this one day, but it hardly makes me dread it. I understand it is real life, and it is a time of year that brings together families, friends, traditions, and FOOD. That clients question got me thinking, do my clients really know how I feel about the Day of Thanks and what I expect of them when it comes to nutrition? That thought is what drove me to write this brief trainers "guide" to Thanksgiving.

The point of Thanksgiving is in its name, the day is meant to be a time to give thanks for what each of us have in our lives. Though, it has morphed into this holiday to indulge in "having" too much, particularly food. Now don't get me wrong, I looooove food too. And I will be partaking in the annual FEAST that my in-laws will be providing... But after years as a trainer I have come up with some important but reasonable rules that one can follow in order to maintain a healthy & fit lifestyle through Thanksgiving! Here are my Top 5:

1. Enjoy It!
Enjoy the holiday, your family, customs, traditions, and yes the food. I'm not dumb, I know you're going to eat more than you should, or foods that you normally wouldn't dare... so if I tell you to NOT have any at all it just sets you up for failure. So eat, just keep it in moderation! Choose smaller portions of all your favorites and enjoy them. If you want stuffing or pumpkin pie, have a small piece NOT the whole thing! This will keep you satisfied and not feeling deprived which would lead to overindulging later. 

2. Create You Own!
Whether you are hosting at your house, or going to the in-laws, make a dish that you know is healthy and you can be confident in your consumption. Find a recipe for a healthy option for one of your favorite dishes, or best bet is to go with the veggie platter. Having a healthy option that you can go to will help you curb cravings and will leave you feeling successful that you could control your intake.

 3. Move!
Yes, it's that simple. Move! Find a local class or event, such as Turkey Busta'Rymes Bootcamp with A-Z Fitness, that is offered Thanksgiving morning in downtown Boise before your other festivities begin. You could also burn some extra calories by going for a walk or hike before the holiday meal, or start a new tradition with the classic family friendly football game in the backyard. Make it fun, as long as you are moving it will make a difference!

 4. One Day NOT Four!
This circles back to #1 Enjoy It, for one day not the entire weekend. It is too easy to keep that pile of leftovers in the fridge and keep eating those loaded calories for four days straight. Send them in goodie bags with family, the neighbors, or even the garbage. Do it!

 5. Give Thanks!
Actually using the day for its true purpose will let you have some time for reflection and clarity. Choose to "give Thanks" with your family around the table, with your children or spouse, or even quietly by yourself. Being honest and truthful for the things you have in your life can be encouraging and motivational. Use the holiday to remind yourself of your good health and that it is a gift and should be taken care of, this will help you stick to a lifestyle of health & fitness.

 There you have it. I hope this helps you. Go have a wonderful Healthy & Happy Thanksgiving!

My Style

Following Fitness blogs is one of my favorite downtime activities. Not so much to find the newest 'trend' in the fitness industry, but rather to sniff them out! There are some very legit trainers out there who are relevant and progressive and incredible! I strive to be one of those trainers, so by following up with the other leaders in the industry I continue to push myself, my knowledge, and my practice of fitness.
Here is a recent post from MMA Trainer Johnathan Chaimberg. It made me laugh because I agree 100% wholeheartedly. I couldn't have written it better myself. Read On...

There is a big trend in my industry now of what I call haters. Now haters only believe in one tool, and think all others are crap. Crosfit = crap, so and so trainer = crap, long distance runs = crap etc. I used to be a half hater.

I was open to many different training modalities, as long as my athletes improved, but I would disregard other trainers and training styles if they didn't fit into my equation. I've since changed my tune. Life is too short to hate things. I now believe in tools for jobs.

Since this is an MMA site, our sport of choice is MMA. So is slow long distance running a good tool for our sport? No. I'm personally a fan of high intensity intervals (sprint, sled, etc.) as one of my tools for conditioning. If you are a marathon runner, triathlete, etc. then long distance running is a great tool. I've also been on record for saying I hate crossfit. Let me go on record now to say that I don't "hate" it, I just don't think it's the proper tool for elite MMA athletes. That's not to say crossfitties are not elite athletes. I respect the shit out of what they put their bodies through, and as a mental tool I love it, just not right for my sport.

Just like fighting where you need to find the right tools to make you the best you can be, that's my job as a coach. Finding the right tools to make my guys the best they can be, so stop crucifying other modalities, life's too short. A hammer works well on nails, much better than a screw driver, that's not to say the screwdriver is not a great tool, just not for nails. Food for thought...

Sader Nation

Tomorrow I have the opportunity to go back to where my career started, or at least where it started to take shape, my college Alumn NNU! After being in touch with a college professor, Dr. Kim Forseth, I was asked to come and share my experiences as a personal trainer to her class...
This week as I prepared the topics to highlight and enlighten upon them, I began to ask myself "what does it take to be a personal trainer?" The question began to swirl around in my head and I haven't been able to shake it all week! It is such a dynamic career and the direction one takes depends on ultimately what they want to achieve. Is it about a health career to help people, desire to be financially successful, to work with athletes or a specific population, or to use it as a stepping stone towards something more? I am learning what it takes to be a trainer everyday and setting goals towards what I want to achieve, all the while being challenged by clients, my associates, and myself to become better at what I do.
Hmmmm... looks like I have a powerpoint to make tonight!

ColorSPORT Boot Camp

I am so excited about this!

I know I cannot wait for the flakes to start falling and to see fresh pow-pow on Bogus Basin! Are you ready for Ski Season? I mean really ready?! Not just the new tricked out skis... but physically ready?
So often we prepare for the season with our equipment, but not with our bodies. Without being in "ski shape" we run the risk of poor skiing, soreness, and even worse...INJURY!
Don't get hurt this season! Enjoy the season of your LIFE by preparing with the right moves. I've designed a ski and snowboard conditioning Boot Camp like nothing else in Boise! Bench Press and Bicep curls aren't going to do it for you; train like you SKI. Essentric strength, lateral movement, balance, agility, core strength, and flexibility will take your downhill charge to the next level.

Check it out: ColorSPORT Ski and Snowboard Conditioning @ A2O Fitness downtown Boise!
Thurs.7pm or Sat.8am (choose which one works best for you)
Cost: $120
When: 6 week Course, Starts Oct.21 -Dec.6

Sh*t Happens

Your going to enjoy this! I typically write about motivation and character, it's something I'm passionate about and believe changes peoples lives. Though sometimes it's worth writing about the silly or stupid, because speaking honestly the silly or stupid happens every day in the gym...

Accidents can happen anywhere, and particularly as a trainer we try really hard to prevent accidents. People can really get injured using weights that are too heavy or with bad lifting technique. Our eyes and mind have learned to watch for those things, but sometimes the simple is easliy missed...and that's when sh*t happens.

I had just a morning like that, when two -yes TWO- clients fell off the treadmill during class! Now we run a pretty tight ship, and keep two trainers on the floor almost every class, so nobody gets missed and clients can train with attention and safety. In order to keep the circuit moving quickly we keep several of the machines in motion during class, the treamills often run between 5-7 miles per hour during a given circuit. Well, these two ladies didn't see the treads running and STEPPED ON! Oops. Like a scene from the old Batman tv show, I just saw "CRASH" "BANG" "BASH" and they were on the floor before I could even react.
Brings a whole new meaning to No Pain, No Gain huh?!

Hit the gym, get on a bike, or take a hike today! Get out, do something healthy for yourself... and then let me know what funny stuff you see out there!