Posted on

Cantaloupe Truffle Bars

 

Cantaloupe Truffle Bars with Soy Caramel Sauce

Homemade chocolate is the best! Try these truffle bars topped with chocolate.

cantaloupe-truffle-bar-soy-caramel-sauce-kelly-athletics
Cantaloupe Truffle Bars  w Soy Caramel Sauce

Do you ever think that it would be IMPOSSIBLE to give up chocolate to lose weight? No worries! You can absolutely incorporate chocolate into a healthy diet, and make healthy chocolate snacks and desserts without putting on a pound! In fact, you will LOSE weight quickly if you learn how to make plant-based chocolate treats (i.e. vegan chocolate) like these truffle bars. Why is plant-based and vegan chocolate better? For one, most milk chocolates are high in fat, and typically include “milk fat” as a key ingredient. Secondly, dairy is the MOST common food allergy in the United States, especially in infants and children. Typically, adolescents and adults don’t realize they are allergic because their bodies have gotten used to having high quantities of milk in their diet over the course of several years. http://www.foodallergy.org/allergens/milk-allergy

First melt some dairy-free chocolate over a double boiler, drizzle it onto wax paper into rectangular shapes. Then, allow the chocolate to cool while heating up non-GMO soy milk, sweetener and corn syrup on the stove. Then, put hazelnuts and dried pitted dates in a food processor. Mash this into the shape of a granola bar and place onto the cooled chocolate rectangles. Grab a small scooper (or even a measuring spoon) to make melon balls from a cantaloupe. Place melon balls onto the granola bar, drizzle more dairy-free chocolate sauce on top, then dip in soy caramel sauce on the side.

For the full recipe, get this amazing book or email me to send you a photo of the recipe by: Great Chefs Cook Vegan

For more tips on Vegan Nutrition, try Online Nutrition Coaching at Kelly Athletics.

Contact Me for More Info:

Your Name (required)

Your Email (required)

Your Phone (optional)

How did you find my blog?

What Questions or Comments Do You Have?

Posted on

What is the Average Cost of a Personal Trainer?

 

What is the Average Cost of a Personal Trainer?

What is the average cost of a Personal Trainer? Female Trainers & Male Trainers

 

If you are wondering what is the average cost of a personal trainer, you probably want to make sure you get the most bang for your buck!  When selecting a personal trainer, find out if they have the experience, positive customer reviews, and offerings that match up to your needs. Many trainers offer extra incentives for signing up for their program such as nutrition products or fitness books, nutritional coaching on the side, free Personal Training sessions for referring friends, or even rewards for being a good client. Most trainers offer a free consultation or discounted Personal Training session for new clients. Instead of committing up front to a big gym who tries to sell you on $75/session for a trainer that you barely know, I recommend that you find a trainer who will take the time to get to know you and show you a thing or two before you make a big commitment. Finding a Personal Trainer who can customize a fitness program to your individual needs is really important. You don’t want to get stuck with someone that gives the same workouts to all of their clients, or someone who doesn’t understand your fitness level. I have had so many people come to me and say that their last trainer was too hard on them and they got hurt. Be careful with who you choose and try before you buy a long-term package.

What should I charge for Personal Training? Rates can range from $20-150/hour! As a prospective client, it is valuable to understand why Personal Trainers may have a high hourly rate. Much of a Personal Trainer’s income goes toward paying rent for the studio they work at, covering gas expenses (for mobile trainers), and purchasing necessary equipment for clients to use. For trainers employed by a gym, they are getting paid a very small fraction of what clients pay the gym – which in turn gives gym trainers very little motivation to go above and beyond for you. For independent trainers, building a positive reputation that brings in referrals is what makes or breaks them, so they are more likely to provide high quality service and go above and beyond for you. Also, a 40 hour work week doesn’t necessarily equate to getting paid for all 40 hours of work. Personal Trainers need to spend extra time outside of each training hour designing the workout, writing articles for marketing and advertising, building our websites, developing new nutrition or fitness lessons, staying up to date on fitness trends and learning new exercises, keeping ourselves in physically good shape with daily workouts and meal plans, taking mandatory continuing education credits to keep our certification up to date, answering business-related emails and phone calls, setting up and putting away equipment, and much more. Once you have a good sense of what you’d like to spend on a Personal Trainer, it might be important to take a look at what the average local Personal Trainer costs and decide what is most important to you — cost, quality, results, or personality match.

Here are some of the average costs that I found: The National Strength and Conditioning Association conducted a recent survey of prices and found an average of $50 per hour with a range of $15 to $100 per hour. I’ve seen celebrity trainers charge $150+/hour. Prices do vary depending on region, according to Hagerman, and naturally, they will be higher in urban areas than in rural ones (1). According to the president of NBFE, the average hourly rate for a trainer is $65 per session. However, trainers can charge as low as $25 per hour, depending on geographical location and their experience (2). From calling and asking for prices from local trainers in Chandler & Tempe, independent trainers charge between $45-65/hour and gym trainers typically charge $60-80/hour. Personally I don’t recommend price shopping unless you are truly on a tight budget. Price doesn’t tell you whether or not you’ll LIKE your trainer. If you do like a trainer but can’t afford their one-on-one prices, ask about small group training which is typically 2-3X cheaper. I truly believe that if you find a trainer who you can connect with and enjoy being around, you will be more successful because you will look forward to seeing your Personal Trainer every day and will stick around long enough to get long-term results. If you choose a cheap trainer based on price alone, you are more likely to quit before you see results and go back to your old habits.

My prices are as high as $65 for 60-minute 1-on-1 personal training or as low as $10 for 30-minute group training in a long-term program. I offer a range of prices so I can help people regardless of their budget. I would like to help people who cannot afford the average cost of a Personal Trainer in Arizona. I have 2 years of experience with dozens of positive customer reviews, and I want to stay flexible within client budgets to be an affordable Personal Trainer for women in the Phoenix area.

If you find new information regarding personal training rates or pricing of programs that I can add to this article, feel free to share with me here.

Posted on

Do Physicians Recommend a Plant-Based Diet

 

If you’re Concerned about how your diet impacts your health…

You might be wondering, Do Physicians Recommend a Plant-Based Diet?

 

According to Kaiser Permanente, a well-known company that publishes medical journals to physicians, has encouraged medical doctors over the past year to reconsider the types of diets they recommend to their patients.  Specifically, this article discusses proper diet MD should recommend for diabetes, obesity, and cardiovascular disease.  They say “Healthy eating may be best achieved with a plant-based diet, which we define as a regimen that encourages whole, plant-based foods and discourages meat, dairy products, and eggs as well as all refined and processed foods.”  The article discusses the positive effects of eating a plant-based diet to reduce cholesterol, BMI, high blood pressure, and glycated haemoglobin (a protein with red blood cells that carries oxygen throughout the body.) The vegan diets used in this study included nutrient dense plant-based foods, encouraging lots of vegetables, fruits, nuts, lentils, peas, seeds, and soybeans, among other beans. It was amazing to read through the results found in a 16-week study, showing that plant-based diets improved ALL of these medical issues better than a combination of medication and exercise. So, do physicians recommend a plant-based diet or are they neglecting to stay up to date on current nutritional research?  Turns out, there are quite a few MDs recommending a plant-based diet including the President of the American College of Cardiology!  Here is a list of other plant-based doctors.

In this article by The Permanente Journal, I concur with their conclusion that those on a vegan diet need to focus on planning, reading labels, and discipline.  As a Vegan Personal Trainer & Nutrition Coach in Phoenix area, I am sometimes overwhelmed (in a good way) with the abundance of new vegan options at restaurants and health food stores.  But then, I become stumped at the majority of restaurants and grocery chains who still offer 98% animal-based products.  I just took my first trip to Winco Foods in Gilbert AZ today, hoping to find yummy vegan grub, but I left with none other than avocados, green tea, oil-free frozen hash browns, gluten-free cupcake mix for Halloween, and Gardein vegan chicken for my husband to try. I read every ingredient on the labels and leave behind anything containing animal products (this definitely takes discipline.) No worries though, we are fortunate to live in Chandler where there are loads of great vegan options at health food stores, and nearby vegan restaurants in Tempe & Phoenix.  As always, we have the world wide web to find a plethora of homemade plant-based recipes to try.

Written by Kelly Gibson, October 12 2014

 

Considering a plant-based diet? Contact Me for More Info on my Plant-Based Nutrition programs:

Your Name (required)

Your Email (required)

Your Phone (optional)

How did you find my blog?

What Questions or Comments Do You Have?

Source: http://www.thepermanentejournal.org/issues/2013/spring/5117-nutrition.html, photo from www.natural-health-cafe.org

Trending News in Fitness & Plant-Based Nutrition | Vegan Fitness | Vegan Bodybuilding | Vegan Diet | Plant-Based Diets

Personal Training in Tempe | AZ Personal Trainer | Arizona Women’s Gym Trainer | Phoenix Personal Trainer | Core Fitness

 

Posted on

What Exercise Machines are Lacking

 

What Exercise Machines are Lacking

Ever walk into a gym and feel overwhelmed by all of the exercise machines? It’s tough to know which ones to use and how to use them without proper demonstration. Clients who are new to exercise can benefit from using machines because they are safer, easy to use, and can give you a full workout with the variety of machines you find in a gym today. Plus, it takes out the guesswork in figuring out what exercises you can do for the day.  You can easily show up, go from machine to machine for an hour and call it a day, right? Well, there’s something you need to know!

exercise-machines-cables
Exercise Machines

The secret is: Personal Trainers are taught to teach clients exercises that do not require machines! Why?  Because machines are not the best use of your time if you want to see real long-term results. Although they are effective for beginners, machines offer artificial support and typically work in one plane of motion.  My role as a Personal Trainer is to get clients using free weights or body weight for their exercises.  The reason is that free weights allow individuals to perform exercises in ALL planes of motion, and increase the demands on a person’s stability.  Free weights can allow for more complex exercises and even synergistic moves that a machine could not do.  The added bonus: Complex exercises with free weightsburn more calories than a seated machine exercise.  

Next time you work out, try using barbells or dumbbells to perform the same exercises that you would with a machine.

For example, Barbell Deadlifts using a barbell instead of a machine.

Keep in mind that cable machines are still important.  They help individuals to develop stability, power, and strength.  If you work out from home, you may use resistance bands as an inexpensive alternative to cable machines. 

Need help learning free weight exercises? Try Kelly’s Personal Training!

Contact Me for More Info:

Your Name (required)

Your Email (required)

Your Phone (optional)

How did you find my blog?

What Questions or Comments Do You Have?

Posted on

Staying Fit Beyond February

 

Staying Fit Beyond February

by: Christie Bartlett, Guest Writer

Keeping up with a fitness and healthy eating routine while keeping a busy lifestyle is definitely hectic. Even if you have fallen off the wagon with your fitness plan, it is never too late to jump back on. If you are like me, a working mom with two kids, you understand how little time there is left for staying fit. To help you utilize the spare time you have for continuing your fitness and nutritional plan, consider the following tips:

 

1. Keep fresh fruit within sight on the countertop or kitchen table and hide sweets, or just don’t buy them at all! Seeing healthy food is a good reminder that you can make a healthy choice when you are craving snacks. Also, keep fresh veggies cut in airtight containers in the fridge for another healthy, quick snack.

2. Make a 12-week fitness and nutritional goal and track your progress week-to-week to staying fit beyond February. It is much more motivational when you actually see yourself making progress! Break this 12-week goal down into 12 weekly goals that include a reward for meeting each goal. For example, if your fitness goal is to increase the intensity of your workout and your nutritional goal is to only eat dessert twice that week, reward yourself with a new book or movie that you have been wanting. It’s the little things that make us happy when we are pushing ourselves very hard.

3. When making plans, plan your fitness and nutritional goals for the week and not just on a day-to-day basis. This way you are not scrounging for a plan when time doesn’t permit for those emergency moments such as “Mom, I’m hungry!” or the baby-needs-a -diaper-change, right when you were ready to plan today’s fitness program or nutritional menu. Use break time at work to create your weekly plan or ask for some help with the kids for half an hour to get your plan laid out.

4. Keepin’ it Cool: If possible, make meals that you can freeze. Having premade meals that you only have to pop in the microwave or stick in a preheated oven will save a lot of meal preparation time throughout the week. It is best to prepare multiple freezer meals at a time, which ultimately makes clean up a onetime event instead of several by preparing separate meals all week. Staying fit can be a little easier with pre-planned meals.

5. Try to work out early in the morning before the kids wake up, or in some cases, after the kids go to bed. It can be stressful having the kids interrupt your workout.

 

For the original post, go here: Staying Fit Beyond February PDF

Join the Vegan Challenge to make sure you are Staying Fit beyond February!  It makes all 5 of these tips perfectly easy to follow!

Contact Me for More Info:

Your Name (required)

Your Email (required)

Your Phone (optional)

How did you find my blog?

What Questions or Comments Do You Have?

Posted on

Get Fit For The Holidays

 

Get Fit For The Holidays!

Making Better Choices to Get Fit for our Health

The first step to eating better is shopping smarter. It starts from the grocery store to your kitchen. Take a look at what you have in your kitchen and re-evaluate your grocery habits. Foods that are easily accessible are the foods you will most likely eat, so get rid of the junk food now and start filling your cabinets with food you know is good for your body. Below are some tips for making small adjustments that will help you get fit and lose weight.

1. Always make a shopping list. If you don’t plan what to eat, you plan to cheat! The extra effort it takes to plan ahead is well worth your time. Take a few minutes once a week to find healthy recipes that you want to make, and write down the ingredients that you need to buy. Don’t forget to include on-the-go snacks such as nutrition bars and trail mix, plus healthy recipes that are quick to prepare. This will prevent you from going to fast-food restaurants for a quick fix. Instead, save yourself the calories. 2. Look at the ingredients. If you are unsure what an ingredient is, don’t buy it. A lot of the long-winded words in processed foods are chemicals, preservatives, or genetically modified ingredients. Examples include hydrogenated oils, sodium benzoate, and maltodextrin. If your body does not recognize a substance in the body, your immune system will treat it like a toxin and try to fight it off. These added stresses on the body may negatively affect your metabolism, which may lead to weight gain. 3. If you really are craving sweets, eat a piece of fruit. Chances are, your craving will be satisfied. However, if you still can’t get over your craving then limit yourself to an individually packaged item that is one serving size. Don’t buy the whole cake, a dozen cookies, or a liter of soda. It is not worth the discount on bulk items if they will cause you to gain weight. Having these items sitting around in your house will tempt you to consume it! 4. Limit attending events based around eating food. Most events like birthday parties, potlucks, and banquets have an abundance of desserts, burgers, pizza, and/or soda. Those are all the foods you should be avoiding in order to lose weight. If you do attend events, however, bring a healthy dish or eat a meal right before leaving your house. That way, you will not be hungry and are less likely to indulge in junk food.

Tis the season to be slimming! Don’t use the holidays as an excuse to eat junk. You can still mingle with family and friends without making poor eating decisions. When the holidays roll around, try new healthy recipes and change up the tradition a little. The choices you make will influence those around you – give the gift of positive change this season! Eating healthy doesn’t mean giving up your favorite foods, but changing how you prepare them to get fit. Happy Holidays!

Contact Me for More Info on How to Get Fit:

Your Name (required)

Your Email (required)

Your Phone (optional)

How did you find my blog?

What Questions or Comments Do You Have?

Kelly Gibson has certifications from NASM, Precision Nutrition, eCornell, over 3 years experience as a Coach and Trainer, a lifelong athlete, and has earned a Biological Engineering degree from Penn State University.  If you need to calculate your calories, macros, and other weight loss goals, Kelly is your go-to trainer for Plant-Based Nutrition.