C1 Fitness Website

Chicken Parm Stuffed Peppers

Chris — Wed, 20 Feb 2019 20:18:24 +0000

Yields: 4 servings
Prep Time: 10 mins
Cook Time: 1 hour
Total Time: 1 hour 15 mins
Ingredients
• 3 cup Shredded mozzarella, divided
• 1/2 cup Freshly grated Parmesan, plus
more for serving
• 3 Cloves garlic, minced
• 1 1/2 cup Marinara
• 1 tbsp. Freshly chopped parsley, plus more
for garnish
• Pinch of crushed red pepper flakes
• Kosher salt
• Freshly ground black pepper
• 12oz Fresh or frozen breaded chicken, cooked according to package instructions and diced
• 4 Bell peppers, halved and seeds removed
• 1/2 cup Swanson Chicken Broth
Directions
1. Preheat oven to 400 degrees. In a large bowl, combine 2 cups mozzarella, Parmesan, garlic, marinara, parsley, and red pepper flakes and season with salt and pepper. Stir until combined, then gently fold in chicken.
2. Spoon mixture into halved bell peppers and sprinkle with remaining 1 cup mozzarella.
3. Pour chicken broth into baking dish (to help the peppers steam) and cover with foil.
4. Bake until peppers are tender, 55 minutes to 1 hour. Uncover and broil 2 minutes.
5. Garnish with parsley and more Parmesan before serving.

Beefy Stuffed Sweet Potatoes

Chris — Thu, 16 Aug 2018 13:12:50 +0000

Beefy Stuffed Sweet Potatoes
INGREDIENTS
4 small sweet potatoes, scrubbed and washed
4 medium carrots, 2 roughly chopped and 2 shredded
1/2 medium onion, roughly chopped
1 plum tomato, chopped
2 cloves garlic
2 tablespoons plus 1 teaspoon red wine vinegar
1 teaspoon ground cumin
Kosher salt
1/2 teaspoon dried oregano
1/4 teaspoon cayenne pepper
Freshly ground black pepper
2 tablespoons olive oil
3/4 pound lean ground beef
1/4 cup chopped fresh cilantro
DIRECTIONS

Poke each sweet potato a few times and microwave until fork tender, about 10 minutes, rotating about halfway through. Set aside and keep warm.
Combine the chopped carrots, onions, tomatoes, garlic, 2 tablespoons of the vinegar, cumin, 1 teaspoon salt, oregano, cayenne and a few grinds of black pepper in a food processor; pulse until coarsely chopped. Heat the oil in a large nonstick skillet over medium-high heat, add the vegetable mixture and cook, stirring constantly, until dry, 3 to 4 minutes. Add 1/4 cup water and cook, scraping up any brown bits with a wooden spoon, until the water evaporates, about 1 minute. Add the ground beef and cook, stirring and breaking it up into smaller chunks, until browned and cooked through, about 4 minutes. Remove from the heat.
Split the potatoes in half, scoop out some of the warm flesh and add it to the beef mixture; stir to combine. Divide the potato halves among four plates and generously fill each half with the beef-potato mixture. Toss the shredded carrots with the cilantro, the remaining 1 teaspoon vinegar and 1/4 teaspoon salt in a medium bowl. Divide the carrot slaw among the four plates.
Nutritional Analysis Per Serving
Calories 360 calorie | Total Fat 16 grams | Saturated Fat 4.5 grams Cholesterol 55 milligrams | Sodium 770 milligrams | Carbohydrates 34 grams Dietary Fiber 6 grams | Protein 20 grams |Sugar 9 grams

Orange Ginger Glazed Salmon

Chris — Mon, 30 Jul 2018 13:40:19 +0000

INGREDIENTS

2 pounds salmon fillet
1 cup orange juice
2 teaspoons balsamic vinegar
1 teaspoon finely chopped fresh ginger root salt and ground black pepper to taste

DIRECTIONS

Preheat oven to 400 degrees F (200 degrees C).
Place orange juice in a small saucepan over medium low heat. Cook and stir 10to 15 minutes, until reduced by about 1/2 and thickened. Remove from heat and
allow to cool.
Stir balsamic vinegar and ginger root into orange juice.
Line a medium baking dish with parchment paper. Place salmon fillet on paper,skin side down. Season with salt and pepper. Cover with 1/2 the orange juice
mixture.
Bake salmon in the preheated oven 10 to 15 minutes. Brush with remainingmarinade, and continue baking 10 to 15 minutes, until easily flaked with a fork.

Is It Really Just Water?

Chris — Mon, 16 Oct 2017 21:20:15 +0000

While sitting at a favorite restaurant, I heard a lady at a neighboring table say, “I’ll just have water.” At that moment I realized that I was guilty of having “just water” as well. How many times have you done the same? As a society we’ve been conditioned to think that the choice of water at a restaurant is somehow the lesser choice over a sugar laden soft drink.

Water is not the inferior choice for many reasons. Drinking water helps maintain the balance of body fluids. On a cellular level, without a balance of fluids, muscle performance can suffer. Lack of water can also make your skin look more dry and wrinkled. Water helps kidneys transport waste products as well as helping to maintain normal bowel movements.

Next time you order “just water” do it proudly knowing that those sugary beverages can’t help your body, the way that just water can.

Is Your Trainer Addressing the Issues?

Chris — Wed, 20 Sep 2017 22:09:15 +0000

Trying to develop specific body parts before being able to move properly and pain-free is like painting a car that has a broken transmission. Too many times people have said, “I just want to build up my chest and arms” or “I just want to tone my butt and waist” and they have knee pain, back problems, or poor range of motion. Training movements, not muscles is the most effective way to ensure proper function.

One of the biggest problems with modern fitness is the blind acceptance of building and strengthening dysfunctional muscles. How did some of these fitness professionals get this mentality? Taking extra time to address imbalances does take longer, but it is the due diligence of a competent trainer to screen and assess every client that comes through their door and design their training accordingly.

Understanding that not every client wants to be a high performing Indy car, it’s common knowledge that even a daily driver must have all parts working to effectively get from point A to point B. Yes, you can build your chest and arms, and tone your butt and waist, but not at the expense of the rest of your body. The results will also become easier to attain when all the muscles are functioning properly.

Julie B.

admin — Thu, 03 Aug 2017 18:15:14 +0000

After taking a new job, my life changed and I gained a few extra pounds. A few extra turned into 20 pounds. Work dominated my life and I felt like a miserable zombie living in a fog day to day. After an absolutely horrible dating experience, I started training at C1 Fit to prove to myself that I deserved a better life. It turned into a lifestyle, but it didn’t happen overnight. With persistence and motivation, I found a great balance of work and health in my life. Now I have a more productive day at work, higher energy and I actually get some great sleep now too. The loser from the bad date has since text me several times after seeing me out with a new friend. I’m happy, love my life, and I’m no longer a lonely zombie, all thanks to the coaches at C1 Fit. I highly recommend them to anyone wanting to live a happier and healthier life.

Erin A.

admin — Thu, 03 Aug 2017 18:14:31 +0000

I went to a big box gym for 3 years and realized something was missing, results were nonexistent and motivation was low. A friend highly recommended C1 Fit, raving about their method of training and coaching experience. She was right, I’ve never been so excited to workout. Their philosophy of fitness being an ongoing way of life and not a destination really changed my life. I look good again, feel good, and I’m a happier person.

Kathy P.

admin — Thu, 03 Aug 2017 18:14:08 +0000

When I first looked into starting a fitness program I tried a $10 a month gym. After a few months and little motivation, I gave up. I finally called C1 Fit and asked about a training program. After an assessment, I joined the Team Training and have loved every single minute. My personal goal was to fit into an old dress from an engagement party and I’m happy to say it now fits! My new goal is to stay healthy and be strong enough to move some landscaping stones to the back of the house. Thanks C1 Fit, I love Team Training and the new “me.”

Cooler is King

admin — Thu, 02 Feb 2017 22:00:56 +0000

The Cooler is King

That cooler sitting in your garage can be a road warriors best friend. We’re doing a lot of travel ball right now with the kids. Whether you’re doing that, a weekend getaway, road trip to visit family, going to theme parks, traveling for work etc, being prepared can save you TONS of calories and LOTS of cash.

A cooler stocked with chicken breasts, produce, eggs, protein bars, yogurts, water and the like can be the key to success. Many are diligent during …the week but it all goes to waste with bad decisions on the weekends-
especially when traveling.

Doughnuts, cheeseburgers, chips, candy, pretzels, cookies, ice cream and big gulps are conveniently ubiquitous. And depending on the venue, this stuff usually isn’t cheap. This past weekend I saw a mother drop 20 bucks on a giant lemonade and a bag of sugar pretzels for her kid!

If you can avoid the junk during the day and enjoy a nice dinner in the evening you will save your waistline and your wallet.

If you really want to change, you have to take charge. And if you’re on the road a lot, the cooler may be a good place to start. Fit Feels Good

WOD – 02/02/17

admin — Thu, 02 Feb 2017 21:48:51 +0000

3 burpees on the 45

45 hr push-ups

45 thrusters

45 kb squats

45 2 touch situps

45 plank touches

45 10 m sprints