LOADING

How to Plan a Local Hiking Trip

  My client Rachel told me earlier this year that she wanted to try hiking but she didn’t know how to start. I love hiking and when I can’t get away for a longer trip, I plan for a smaller local hiking trip so I offered to plan a weekend hiking trip for us and… Read More…

Personal Training Dallas TX Summer Sale-Boost! Fitness

  This sale only happens once a year! If you’ve been interested in trying personal training or have a Summer trip you need to get fit for, now is the time to contact me to get a personalized plan to target your problem areas fast. Thru June I’m offering 20% off any package for personal… Read More…

18 Flat Belly Foods to Eat When You Need to De-puff Fast!

      This is a list of flat belly foods that I email my clients when they are prepping for a vacation and need to be beach body ready. I also use this list myself when I need to de-puff and want a flat belly when prepping for professional photo shoots. Incorporate these into… Read More…

Running Tips For Beginners From The Most Awesome Runners I Know!

The best running tips for beginners come from those who have been where you were once, just starting out. This post has been in the works for a long time and I thought I’d finally put it together in time for the start of Spring race season. This was inspired by a similar piece about… Read More…

Spanish Chicken Rollatini

When it’s cold outside warm up with spicy food!

The great thing about this recipe is that you can stuff the chicken with almost anything. Whatever veggies you have leftover in the fridge will work!

I also chose to top my chicken with a fresh salsa made with corn, black beans, diced tomatoes and avocado but did not include this in the recipe.

 

4 Boneless Skinless Chicken Breasts pounded out until about ½ inch thin

½-1 Jalapeno, diced, remove seeds and ribs if you like your food less spicy

4-5 Mushroom Caps, diced

2 Tbsp Corn Kernels (I used canned but fresh or frozen will work too)

1 Tbsp Onion, diced

2 Tbsp Goat Cheese

1 Can Enchilada Sauce

 

Pre-heat oven to 400 degrees. Spray a small sauté pan with cooking spray and turn on medium heat. Sauté veggies until soft, about 2-3 minutes then let cool slightly. Pour ½ of the enchilada sauce into a 9×9 glass baking dish. Lay out each chicken breast and spread the goat cheese over them evenly. Take the veggie mixture and spread that out in the center of each chicken breast evenly. Take each breast and form into a roll, then tie with a small piece of kitchen twine to secure. Salt and pepper the chicken rolls. Sear the outside of each roll in the sauté pan until browned on the outside. Place the chicken breast in the baking dish and pour the other half of the enchilada sauce over them. Place in oven and cook for about 10 minutes, check halfway through cooking time. When the chicken is opaque and the cheese veggie mixture is bubbling into the sauce it’s ready!

Makes 4 servings about 193 calories for each serving.

How to Make Your New Years Resolutions Stick

I have read so many articles recently about NOT making New Years Resolutions. Since when did making resolutions become passé? Guess what?Resolution is just another word for goal. Goals are good. So go ahead and make those resolutions/goals, but this year you need to make them stick!

Here’s how:

-BREAK DOWN BIG GOALS INTO SMALL DOABLE WEEKLY/MONTHLY TO-DOS: Break down things like “Be healthier” and “Lose weight” into ways you can actually make that happen like “I will substitute water for all my beverages” and “I will workout 3 times a week”. Tackle these one at a time if you feel overwhelmed. Goals aren’t achieved in a day, they take time to build into the finished product!

-WRITE YOUR RESOLUTIONS DOWN AND KEEP THEM SOMEWHERE THAT YOU WILL SEE THEM DAILY.One of my favorite tricks to keep me focused on my goals is to make a cute little picture of my goal written down and save it as my iPhone background. Every time I look at my phone I am reminded of what my current goal is and I take a moment to think  about what I am doing that day to help me reach it.

-HIRE A PROFESSIONAL TO HELP YOU REACH YOUR GOALS AND HOLD YOU ACCOUNTABLE. Hiring a professional personal trainer like at Boost! Fitness takes the guesswork out of reaching your goals. A personal trainer can tell you what you need to be doing every week to reach your health and fitness goals, how many days to strength train, do cardio, and how to structure your diet for your personal goals. Paying a personal trainer also gives you incentive to not skip workouts so that you don’t throw away money on canceled training sessions!

-HAVE A FRIEND AGREE TO BE YOUR CHEERLEADER. Ask your bestie or a like minded goal oriented friend to check in with you on a once or twice weekly basis to make sure you are sticking to your goals. Let them know specifically what you want to be doing and what to ask you that will really motivate you to do it. Of course you should also be willing to return this favor to them!

-SET YOUR PHONE ALARM AS A REMINDER. Do you find yourself at the end of the day realizing you didn’t even get a chance to stop and think about the things you wanted to do to tackle your goals? I hear this all the time (we are all soooo busy, I know!) Create a reminder alarm on your phone to buzz you out of your busy rush of a day to stop and drink a glass of water, take your vitamins, eat a snack, or take that 10 minute walk. Do this now!

-CREATE A NON-FOOD REWARD SYSTEM. Tell yourself that when you hit a mini-goal like losing 2lbs, getting in all your workouts for the week, cooking dinner every evening or skipping dessert for a month, that you will reward yourself with that mani/pedi, movie you’ve been wanting to see, or some other small something you’ve had your eye on.

-ADD MONEY INTO A SPECIAL ACCOUNT WHEN YOU ACHIEVE YOUR SMALL GOALS. Jar, savings account, retirement fund, whatever floats your boat, add to it every time you hit those small goals that tie into your big picture. The DietBet app is also a fun way to do this. Extra incentive to end the 2015 year with a bang!

 

Which of these methods sound helpful to you? Do you have a different way that you like to make sure you hit your goals? I want to hear them all! The more the merrier for a happy healthy 2015!

Xoxo, Boost! Fitness

Get Motivated Now!

Oh hello there THIRD WEEK OF THE NEW YEAR! How did that sneak up on us?! Ok, check-in time: How are you doing on those New Year Resolutions? Are you getting in your workouts or hiding under the covers still feeling the lazy effects of too much Holiday food? If you’re finding it hard to get motivated still here’s a playlist designed specifically to recharge your fitness motivation! What songs get you pumped to workout? Comment below to share with our community!
Now get moving! –Boost! Fitness

Businesses That Make Boost! Fitness Possible

Boost! Fitness personal training mission is to make getting healthier easier in every way possible we can. It takes all sorts of help to make my own life run easier so that in turn I can have the time and energy to do this for others.

In this Holiday season as I’m thinking of all that I’m thankful for, I’d like to give a huge THANK YOU THANK YOU THANK YOU!!!! to the following local businesses in Dallas that keep me sane (sane is relative) and my days running smoothly with their helpful services and incredible customer service:

 

THE PETROPOLITAN- I take my dog (and best friend) Callie to play at day care here every week on super hectic days when I know I can’t give her enough attention and I never have to worry that she is not in good hands. Although the atmosphere can be hectic when you walk into the Full Service grooming, day care and boarding center in downtown Dallas you would never know it by the employees demeanor. It is evident that every employee truly enjoys dogs and you will usually hear a recap of your dog’s day and sometimes a story of their own dog. It makes me laugh to hear stories of my “bossy” dog (where did she get that from?) when I pick her up.

EXHALE SPA- I consider regular massages part of my fitness routine and Tina at Exhale Spa Dallas is the best around. I’ve had massages all over Texas, and all over the country (and a few out of the country!) and I still haven’t found anyone better than Tina. The massage beds at Exhale Spa are also my favorite I have ever been on. They’re like heated piles of clouds. So incredibly comfy. Is it weird if I put one in my home to sleep on?

SNAP KITCHEN- This newcomer to the Dallas health food scene has been a breath of fresh fast deliciousness! Located beside Pei Wei off Mckinney and Pearl Street Uptown, they have inventive, flavorful prepackaged meals with calorie counts and ingredients clearly printed on the outside of each package. They are a way better option than Lean Cuisines on those too busy to cook days. Lots of veggies and protein and a super helpful staff make me actually look forward to refrigerated meals. On second thought, maybe they are a cult because this doesn’t seem possible…

START RESTAURANT- My other go-to food destination in Dallas for healthy, quick options is this drive thru “real food fast” restaurant off Greenville Ave. It’s so tasty that I think I actually squealed in my car when I saw the new location on Lemmon Avenue being built and then tweeted them. Yes, I’m a dork.

D.D. FRENCH DRY CLEANING- Any article of clothing I would be heartbroken to lose goes here. This place takes fine Dry Cleaning seriously. My clothing comes back looking like brand new and the staff remembers my name even though they only see me about once a month. They are the sole reason I don’t stink at social events.

ROYAL TAILOR- Short girls are awesome! I have to go to the tailor a LOT. After several visits to a certain well talked about Dallas tailor in which the customer service was atrocious (Rude), a piece of clothing was ruined and they failed to mention it, and a skirt came back looking like it had been crumpled in a corner and smelling like food, I asked the wonderful employees at D.D. French Dry Cleaning for a tailor recommendation and they sent me to Royal Tailor on Lemmon Avenue. Voila! My pants now look like they came from the store 2 inches shorter. I will not go anywhere else now.

URBAN ACRES- I never know how much veggies to buy when I grocery shop. A client of mine told me about how awesome Urban Acres is so I signed up for this organic local crop share service and have stuck with it because of how helpful it is to pick up a fresh crate of seasonal veggies without having to brave the grocery store yet again during my week. Tip: use the greens and lettuces quickly! No one likes wilty greens.

 

What local Dallas businesses make your week run easier so that you can stick with your fitness and health goals? Comment below if you have any you’d like to share with the Boost! Fitness workout and fitness community!

Black Friday Sale

Start this Holiday season out on the right foot and set up personal training sessions before you can use the “I’m too busy” excuse!

From now until December 6 contact me about personal training and beat the January rush.

I’m giving new clients 10% off 6 sessions

                                   15% off 10 sessions

                                   20% off 12 sessions

Gift yourself with health this Holiday while these sale prices are available!

Click the Contact page tab above now!

How Do You Know If You Have Heat Stroke?

Here in Texas we are all getting excited about race season starting even though the temps are still hitting 100 during the day. This means if you are training or working out outside you must be especially careful to avoid overdoing it or getting heat stroke. This great article from the experts on protecting your heart, the American Heart Association, explains warning signs and what can make you especially prone to heat stroke.

Here’s my summary of signs to watch out for from the article:

  1. Body temperature of 104 F or greater
  2. Lack of sweating. Skin will feel hot and dry, unless heatstroke is cause by exercise.
  3. Nausea, vomiting or both
  4. Flushed/red skin
  5. Rapid, shallow breathing
  6. Headache
  7. Confusion and/or unconsciousness
  8. Muscle cramps or weakness
  9. Strong and rapid pulse
*If you suspect someone is suffering from heatstroke, immediately take them out of the sun and call 911.  While you’re waiting for the ambulance, try to have the person drink a cool, uncaffeinated, non-alcoholic beverage, such as water, and fan them with cool air.
My advice for running or working out outdoors with higher than normal temps is to SLOW DOWN the pace of your workout and SHORTEN the duration. It’s not safe to do your normal workout in abnormal temps!