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4 Veggie Noodle Recipes

800 419 gocsf

Veggie noodles?! Yes, you read that correctly.

While it’s hard to find a dinner more satisfying than a steaming plate of flavorful pasta, by now you’re well aware of just how fattening traditional pasta is.

Let’s not give up on our favorite pasta dishes…let’s make these dishes lighter, healthier and just as delicious by using noodles made from vegetables, rather than traditional, carb-laden pasta.

If you’re new to cooking with veggie noodles, you’re in for a treat! It’s simple and satisfying to create comforting guilt-free pasta dinners, read along to learn hoe…

Veggie Noodle Recipe #1: Spaghetti Squash

Spaghetti squash is the easiest of all the veggie noodles to prepare since the noodles are already formed in nature. Cut a spaghetti squash in half and you’ll find a mess of seeds and stings in the center of thick, firm, yellow flesh. The seeds and strings are discarded, and that thick, firm, yellow flesh is cooked until tender and scraped off the skin, into a neat pile of soft spaghetti-like noodles. Pretty cool, right?!

Make Spaghetti Squash Noodles:

  1. Preheat the oven to 450 degrees F. Cut the spaghetti squash in half, lengthwise and scoop out the seeds.
  2. Rub the inside of each spaghetti squash half with coconut oil and sprinkle with sea salt and black pepper. Place, cut side down, on a baking sheet and bake for 45 minutes, or until tender.
  3. Serve with your favorite spaghetti sauce and meatballs. Enjoy!

Veggie Noodle Recipe #2: Zucchini

Zucchini is such a tender squash that it really doesn’t require cooking, and in fact cooking zucchini noodles quickly turns them to mush. You’ll seethat pouring hot spaghetti sauce over a pile of zucchini noodles is all that it needs to heat it up without causing it to get mushy. You’ll need a spiral slicer –a little kitchen contraption that spirals zucchini through grating holes to create long, spaghetti-like noodles.

Make Zucchini Noodles:

Wash the zucchini and remove the green skin with a veggie peeler. Run the peeled zucchini through a spiral slicer to create long, thin noodles. Top with warm spaghetti sauce and serve immediately. Enjoy!

Veggie Noodle Recipe #3: Butternut Squash

While zucchini and spaghetti squash noodles are light and soft, noodles made from butternut squash are a bit heartier. Not only does this translate into a more filling meal, it also means that need to be cooked on their own, before applying the spaghetti sauce, in order to achieve a tender consistency.

Now there’s a little bit of technique involved with cutting your butternut squash in the best way to run it through a spiral slicer. I’ve found that the narrow part of the squash, that’s completely solid, is the piece that works really well with a spiral slicer. Slice off the skin and then simply run it through the slicer. The part of the squash that’s hollow in the middle is trickier to use with the spiral slicer, since those pieces are pretty thin. A quick option is to simply chop those pieces thinly and use that along with the long noodle strands.

Make Butternut Squash Noodles:

  1. Preheat the oven to 350 degrees F. Cut the narrow part of both squash off and peel off the skin. You should have 2 nice solid pieces of squash (no hollow section). Run this through a spiral slicer to create long, thin noodles.
  2. Toss the noodles with 1 teaspoon of olive oil and season with salt and pepper. Spread over a rimmed baking sheet and bake for 5 to 8 minutes, until tender.
  3. Serve immediately with the spaghetti sauce of your choosing. Enjoy!

Veggie Noodle Recipe #4: Asparagus

Talk about truly guilt-free pasta – one made from asparagus spears! Rather than serve this one with traditional spaghetti sauce (although you could) I’ve included a dressing to toss the noodles with and I’d recommend serving it with meatballs for some added protein.

Make Asparagus Noodles:

  1. Wash one bunch of asparagus spears. Resist the urge to chop off the tough stalks, these are your handles! Cut off the asparagus tips and save. Hold onto the tough stalks and use a vegetable peeler to peel long asparagus noodle strands into a large bowl. Mix in a Tablespoon of fresh dill.
  2. In a small bowl combine 3 Tablespoons of lemon juice, 1 teaspoon honey and a dash of sea salt and black pepper.
  3. Heat a Tablespoon of olive oil in a medium skillet. Add the asparagus noodles. Sauté for 2 minutes then remove from heat. If you’d like, sauté the asparagus heads by throwing them in the pan after 1 minute. Toss with the dressing.
  4. Serve the noodles warm and garnish with fresh dill. Enjoy!

Eating healthy, low carb meals like these are what it takes to have that lean, sexy body that you want.

But don’t forget that a fit body also requires a consistent, challenging exercise program.

Call or email today and get  started on the fitness plan that’s custom designed for you. Let’s do this!

Cheesy Flat Zucchini Noodles

280 189 gocsf

DELICIOUS AND HEALTHY

Here’s another guilt-free pasta recipe for you! You won’t need a spiral slicer for this one, simply use a regular veggie peeler – like the kind you would use to peel the skin from a potato – to create long, flat zucchini noodles. This recipe has a scrumptious, nutty flavor that will make you forget all about traditional noodles. Feel free to serve with some sliced chicken breast, sliced hard-boiled eggs or steak for added protein. Enjoy!

Courtesy of RealHealthyRecipes.com

Servings: 4

Here’s what you need

  • 1 teaspoon coconut oil
  • Pinch of salt
  • 1 Tablespoon almond flour
  • 4 large zucchinis, peeled with a veggie peeler
  • 2 Tablespoons extra-virgin olive oil
  • 2 cloves garlic, minced
  • ½ teaspoon red pepper flakes (or more to taste)
  • 1 Tablespoon minced parsley
  • ¼ teaspoon black pepper

Instructions

  1. Heat a large skillet over medium-high heat, about two minutes. Add the coconut oil, and once it’s melted, add the almond flour and a pinch of salt.
  2. Stir often with a wooden spoon, until it’s toasty brown, about two minutes. Remove crumbs from the pan and save for garnish.
  3. In the same skillet, add the peeled zucchini noodles. Sauté them until just tender, about one to two minutes. Turn heat to low.
  4. In a new pan on low heat, combine olive oil, garlic, and red pepper flakes, stirring with a spoon until fragrant, about 20 seconds.
  5. Transfer the zucchini noodles to garlic and oil mixture. Toss and stir until they’re coated.
  6. Turn off the heat and add parsley, salt, and black pepper. Sprinkle with almond flour crumbs before serving. Enjoy!

Nutritional Analysis

One serving equals: 165 calories, 12g fat, 72mg sodium, 13g carbohydrate, 5g fiber, and 6g protein

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Look Your Best for The Holidays

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Effective 2-step method for losing belly fat faster than ever!

With holiday parties and gatherings quickly approaching, most of us are now thinking about looking our best while dressed in our finest. Too bad that losing body fat is a slow and steady process, rather than an instantaneous fix. No matter what ​they ​say or what you read. Its a lifestyle that must remain consistent in order to see but, most importantly, maintain results.

However…read below about an extremely effective 2-step method for losing belly fat faster than ever. Check it out and utilize it to look and feel your best this holiday season.

Look Your Best for the Holidays. This deadly, fat-incinerating method fights fat simultaneously on two separate fronts for maximum effectiveness: your sugar intake and your high intensity workouts.

First: This step requires zero extra effort on your part! In fact all you have to do is NOT do something that you’re currently doing! You stop consuming refined sugar, in all its forms. This means no sodasno dessertsno packaged snacksno candy ​(enough of the snacking on Halloween candy), no mocha lattesNO SUGAR AT ALL!

When you stop to evaluate your diet, it may be shocking to find out how much refined sugar has crept in. Nothing will contribute to fat gains as swiftly as consuming sugar, so it makes sense that cutting sugar out is the top must-do for shedding those unwanted pounds.

It’s not necessary, or beneficial, to starve yourself during this time of rapid fat loss – you should fill in your diet with lean meats, vegetables, nuts and seeds (you know… real food!) as you cut out the refined sugar. Keep your metabolism high by fueling up on high protein, high fiber, low carb, and zero sugar foods whenever hunger strikes.

Second: Here’s the step that requires some effort, but trust me when I say it’s worth it. You crank upthe intensity of your workouts to a whole new level.

Most people take exercise on with the slow and steady mentality – moving, pushing and pulling as little as possible while still “getting the job done”.

If you can comfortably hold a conversation, hardly break a sweat, or feel the same when it’s over as you did when it began, then you’re simply not pushing yourself hard enough while you exercise.

Increasing the intensity of your workouts requires focused intent. You must go into the session with the goal of pushing your body to the limit. Remember, it’s a contained timeframe that will be over shortly, so bear down and deal with the discomfort. With practice you will learn to embrace the burn.

The safest most effective and motivating way to crank up the intensity and effectiveness of your exercise time is to work with a qualified fitness professional. We would love to hear from you!

Call or email today and together we will get you started on your fastest fat loss ever now before the holiday season brings on more unwanted pounds.

Chicken Lettuce Boats

650 553 gocsf

DELICIOUS AND HEALTHY

Everyone loves recipes like this, where the flavor and enjoyment outshine the health benefit. One bite of these Chicken Lettuce Boats and you’ll see what I mean – the crunch, the collision of flavors and the creamy enjoyment will push all thoughts of calories and fat grams out of your mind…but rest assure that this recipe is highly healthy and will keep you on track towards your fat loss goal. Enjoy!

Courtesy of RealHealthyRecipes.com

Servings: 6

    • 2 small apples, cored and chopped
    • 1 Tablespoon orange juice
    • 3 cups roasted chicken, chopped
    • ¼ cup toasted walnuts, chopped
    • ¼ cup black raisins
    • 1 (4oz) can mild diced green chiles
    • ½ cup non-fat plain Greek yogurt
    • ¼ cup light, balsamic dressing
    • sea salt and black pepper to taste
    • 1 head butter lettuce
    • red grapes – optional for serving

    Instructions

    1. In a large bowl combine the chopped apples and orange juice. Mix to combine.
    2. Add the remaining ingredients (save for the lettuce and grapes) and mix well. Chill, covered, for 15 minutes or until ready to serve. Use an ice cream scoop to place the chicken salad on each lettuce leaf. Garnish the plate with red grapes and Enjoy!

    Nutritional Analysis

    One serving equals: 224 calories, 8g fat, 140mg sodium, 15g carbohydrate, 2g fiber, and 23g protein

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Slow Cooker Pulled Chicken

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DELICIOUS AND HEALTHY

Having healthfully prepared protein on hand for on-the-go meals is a MUST when it comes to packing healthy meals to eat throughout your day. Put 4 to 6 ounces of protein (like this amazing pulled chicken!), a handful of cooked veggies and a handful of fresh arugula in a little Tupperware and drizzle on a bit of homemade balsamic dressing for a simple, quick, get-lean meal.

Eating small meals every few hours consisting of protein and veggies is the most reliable way to drop body fat and maintain a steady flow of energy throughout the day. It’s pretty darn tasty too, when you make the meals yourself!

Servings: 4

Courtesy of RealHealthyRecipes.com

  • 2 ½ lbs bone-in, skin-on chicken breasts
  • 1 ½ teaspoon sea salt
  • ½ teaspoon black pepper
  • 1 cup chicken broth
  • 1 Tablespoon tomato paste
  • ½ teaspoon sweet paprika
  • 1 teaspoon minced garlic
  • 2 bay leaves

Instructions

  1. Rinse the chicken breast and pat dry. Season with the salt and pepper on all sides.
  2. In a slow cooker, whisk the chicken broth, tomato paste, paprika and garlic. Add the seasoned chicken breast and the bay leaves. Cover and cook on high for 3 hours, flipping the chicken after 1 hour.
  3. Transfer the chicken to a cutting board and let cool for 20 minutes. Strain the broth. Use two forks to gently shred the chicken, discarding skin, fat, cartilage and bones. Store the chicken and broth separately in the fridge to use for up to 4 days. Enjoy!

Nutritional Analysis

One serving equals: 191 calories, 5g fat, 3g carbohydrate, 1g sugar, 960mg sodium, 0g fiber, and 34g protein.

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The simple habit that changed everything

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“You are what you repeatedly do. Excellence then, is not an act, but a habit.”

Sandy started her fat loss journey with 56 pounds to lose, though when you see her now you’d never believe that she was once overweight. Today the lean and attractive mother of two walks confidently with a spring in her step and a smile on her face.

Given her amazing transformation, it’s easy to see why she’s so confident and happy.

But back when Sandy first came to CSF, she was fed up and constantly stressing about her weight. She was sick and tired of feeling unattractive, embarrassed and discouraged. None of the diets or exercise plans that she tried ever worked.

Sandy felt hopeless about ever regaining the attractive body that she once had.

As we got to know Sandy, she told us about the way her body changed after her pregnancies, how the weight continued to add up over the course of a few years, and how each pound rendered her more frustrated and hopeless.

We came up with a simple plan, the first step towards regaining a body that she felt excited about again.

The simple habit that started it all…

Aristotle taught us that, “You are what you repeatedly do. Excellence then, is not an act, but a habit.”His words aptly apply to fitness.

For Sandy, dropping 56 pounds was not the result of an act, but of a habit.

The simple habit that she adopted was to place her gym clothes on her nightstand before going to sleep each night.

That’s. It.

Every morning the first thing that she would see was the tidy stack of clean gym clothes. So her first act of the day was to put them on.

Naturally, now that her gym clothes were on, Sandy would then go directly to her workout. By starting her day in such a positive, fitness-oriented way, Sandy was then able to continue making healthy choices throughout the day, ending it by putting the next day’s gym clothes on her nightstand before bed.

Did she have any hiccups along the way? Certainly. There were days that would start out great, but then she’d get off track sometime after lunch. Discouraging as the occasional setback was, she kept on putting her gym clothes out each night.

By starting her day out with such a positive fitness experience, Sandy was able to make a habit out of fitness. As a result she lost 56 pounds and regained her confidence and sunny disposition.

What about you? What habit could you adopt that would keep you on track with your fitness goal?

It shouldn’t be complicated.

Maybe you will start putting your gym clothes out each night, like Sandy. Maybe you will make this weeks recipe  for Slow Cooker Pulled Chicken each week to pack with some veggies in mini meals to eat throughout your day.

Pick one simple, fitness habit and add it to your daily routine.

If you need help coming up with the right new habit to get you into amazing shape then reach out us at Complete Strength and Fitness. We’re here to help you transform your body and your life!

Don’t wait –start a new habit today!

Easy Veggie Skillet

600 900 gocsf

DELICIOUS AND HEALTHY

This mixture of tender veggies is perfect for packed meals for the week. The savory and tangy flavor element from the vinegar adds the perfect amount of kick to liven up a serving of protein.

One of the reasons for these three particular vegetables (red onions, mushrooms, and asparagus) is because it will last all week in the fridge without getting soft, soggy or otherwise undesirable. In fact, the flavors intensify over a few days and you can continue to enjoy the same batch all week!

Courtesy of RealHealthyRecipes.com

Servings: 8

Here’s what you need

  • 2 teaspoons olive oil
  • 1 red onion, halved and sliced
  • 2 bunches Asparagus, trimmed and cut into 1-inch segments
  • 4 cups white mushrooms, stems removed and sliced
  • ¼ cup white wine
  • sea salt and black pepper

Instructions

  1. Place a large skillet over medium-high heat and add the olive oil. Once hot, add the onion and sauté for 4 minutes.
  2. Add the asparagus and sauté for another 4 minutes.
  3. Add the mushrooms and vinegar and continue to sauté for another 4 minutes. Season generously with salt and pepper and continue to sauté until the liquid is gone and the veggies are tender and flavorful. Enjoy!

Nutritional Analysis

One serving equals: 43 calories, 2g fat, 5g carbohydrate, 2g sugar, 4mg sodium, 2g fiber, and 3g protein.

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How to crush those last 10 lbs

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3 Foolproof Steps to Crush The Last 10 LBS

Got a frustrating few pounds left?

You’ve been on point with your fitness, getting in your workouts and eating cleaner than ever before. Initially the weight fell off, and it motivated you to keep it up.

But now your results have stopped.

You’re still doing all that hard work, but it’s no longer showing in pounds lost, inches shed and compliments gained.

What gives? That’s seriously frustrating.

The good news is that reaching a plateau with your results is natural and normal. It happens to everyone. And there is a solution…

Here are 3 Foolproof Steps to Crush The Last 10 LBS (BTW these steps also work when applied to the first few pounds!)

Foolproof Step #1: Eliminate The Sugar

Yeah, yeah, you’re eating cleaner than you’ve ever eaten before, and you’ve eliminated the junk food that you used to enjoy.

When it comes to crushing those last few pounds you must become ruthless with eliminating sugar from your diet. Yes, even wholesome sugars found in fruits and nutrient sweeteners. These “healthy” sugars are working against you.

If it has sugar grams then start avoiding it.

 

Foolproof Step #2: Eat Small Frequent Meals

Dividing your daily calories between small mini-meals throughout the day is a tried-and-true way to reboot your fitness results. Aim to eat every 2.5 to 3 hours, keeping the portions small and filled with protein and fiber.

Veggies and meat should make up the bulk of your small meals. Keep portion size in check and avoid adding in starches or sugars. (This is literally the golden key when it comes to your diet.)

Use the Easy Skillet Veggies recipe below for tender veggies to use in your small meals. Just add some protein and be sure to pack it ahead of time to eat on-the-go whenever 2.5 hours has passed.

You may be surprised how quickly this technique revs up your metabolism, turning you into a calorie-burning machine!

Foolproof Step #3: Increase Workout Intensity

It’s great that you’re exercising regularly, but how hard are you really pushing yourself? Could you lift heavier? Could you go longer? Could you move quicker? The answer always YES.

As soon as your workout routine falls into a rut, you can be sure that your results will do the same.

To avoid this frustrating hamster wheel of boring-workouts-no-results, look at each and every workout as a personal challenge to outdo what you did yesterday. Reach for the weights that are going to be a bit of a struggle, instead of the ones that you could do in your sleep.

You might as well get the most out of your time in the gym, and pushing yourself will do just that.

There you have it, 3 Foolproof Steps to Crush Those Last 10 LBS! Implement these into your routine for 30 days and watch how quickly the weight falls off.

You can do this!

We’re here to get you there even faster. Don’t wait another minute. Call or email today and let’s crush those last 10 together!

info@gocsf.com

781-324-2642

Roasted Cauliflower Steak

720 405 gocsf

DELICIOUS AND HEALTHY

​This is such a simple recipe and yet it yields so much satisfaction! If you love salty foods like chips or crackers then this Cauliflower recipe may be the guilt-free snack that you’ve been searching for.

Slice the cauliflower into large slabs, like steaks, however be aware that not all of the pieces will stick together. That’s perfectly fine! Smaller pieces of roasted, seasoned cauliflower taste just as delicious as the larger pieces.

Enjoy these Roasted Cauliflower Steaks as a side dish for your next meal or eat it as a delicious and guilt free snack!

Courtesy of RealHealthyRecipes.com

Here’s what you need…
  • 1 head cauliflower, cut into ¼ inch thick slices
  • olive oil spray
  • salt and pepper
  • All-Purpose Seasoning
Instructions:
  1. Preheat oven to 375 degrees. Lightly spray a rimmed baking sheet with olive oil.
  2. Slice the cauliflower into ¼ inch slices. Lightly spray each side with olive oil and sprinkle with salt, pepper and all-purpose seasoning. Lay the pieces out on the prepared baking sheet.
  3. Bake in the preheated oven, flipping the pieces after 15 minutes, for a total of 30 minutes. Enjoy!

Nutritional Analysis: One serving equals: 18 calories, 0g fat, 3g carbohydrate, 1g sugar, 128mg sodium, 2g fiber, and 1g protein.

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Get Fit Fast in 5 Easy Steps

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Follow These Steps!

Most people think way too much about how to lose the weight. Maybe you do this too. You spend hours gathering information about the latest trends and the quickest way to get in shape, and then become completely overwhelmed by all that you learn.

There are thousands of ways to exercise and eat healthy, so it’s easy to feel overwhelmed by it all, and end up doing nothing. The good news is that all effective fitness programs contain the same core elements, which I outlined for you below as 5 Easy Steps to Get Fit Fast:

Get Fit Step #1: Consistency is KEY

Let’s be realistic here, you aren’t going to lose 20 pounds in a week. That’s not an attainable goal! Those who achieve the most amazing body transformations do so by reaching a series of progressive, attainable goals. If you would like help in determining what an appropriate, attainable goal would be for yourself then simply reach out to me, I’d be happy to help.

Don’t give up too quickly. Keep striving and the results will come.

Get Fit Step #2: Set ATTAINABLE goals

Let’s be realistic here, you aren’t going to lose 20 pounds in a week. That’s not an attainable goal! Those who achieve the most amazing body transformations do so by reaching a series of progressive, attainable goals. If you would like help in determining what an appropriate, attainable goal would be for yourself then simply reach out to me, I’d be happy to help.

Don’t give up too quickly. Keep striving and the results will come.

Get Fit Step #3: Make it CONVENIENT

Are you straining to include your chosen exercise routine into your life? If your exercise time isn’t a seamless part of your daily life, if it causes too much of a strain and headache to accomplish, then you won’t stick with it. Find a time, a place and a modality of exercise that is as convenient to your real life as possible, so that you can be faithful to Get Fit Step #1 by staying consistent.

Make exercise part of your routine. Don’t stray back to your old habits.

Get Fit Step #4: Find something you LOVE

Similar to Get Fit Step #3, finding a modality of exercise that you LOVE is key to making this a permanent part of your life. You may never love swimming because you hate getting your ears wet, or you may never love biking because you’ve always struggled with balance. If you’re straining to get through a modality of exercise that you loathe, then you won’t stick with it. It’s best to move on to something different that you would enjoy more.

**Note for exercise-haters: If deep down you consider yourself an exercise hater, then DO NOT take this as a free pass to forego exercise altogether under the guise of not loving it.

Part of becoming fit for life is learning to find a type of exercise that you can learn to love.

Get Fit Step #5: Work with a PRO

This is our favorite step because this is where we get to work with you! Our passion and focus is in helping folks like yourself integrate fun, challenging, health-promoting exercise into your daily routine so that you reach your body and health transformation goals.

Don’t wait another minute! Call or email today to get started on your personal body transformation.

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