Healthy Grilled Salmon Recipe

Summer is coming and grill season is now upon us!
Check out this awesome healthy grilled foil veggie and salmon recipe from Cooking Classy! 

We love grilling our protein, it’s one of the best ways to get in your protein during the hot summer months. That being said, the grill isn’t made just for meat. Try grilling veggies and fruits for a yummy side this summer.

Make sure you tag us on Facebook, Twitter and Instagram with all of your summer grilling experiments. We love a good new recipe! Don’t forget to use our hashtag #lonestargetfit

Refreshing Summer Salad Recipe

LOOKING FOR A YUMMY SUMMER LUNCH IDEA?
Try this delicious Shrimp, Avocado and Grapefruit Salad from My Recipes.com!

You will love this healthy and yummy lunch so much that you will actually look forward to eating your greens. Don’t believe it? Try it and see. Don’t forget to post your pictures on Facebook, Instagram and Twitter and tag us @LonestarGetFit

Also if you have any yummy summer recipes that the Lonestar Fitness Family NEEDS to try, send them over to us one Facebook! We Love trying out new, pool side recipes to share with all of our friends!

Getting ready for the summer? Stop buy the gym and check out our new HUM Nutrition supplement line that includes everything from sun protection, hair skin and nail health and flatter stomach aids that will help you achieve the bikini body you want!

New Years! New Accountability! Let Lonestar Fitness Help!

nyedance1Happy New Years everyone!

This year we want to do everything we can to help you meet your goals.  So, let Lonestar Fitness help make 2017 be your year!

One way to insure you are meeting your New Years fitness resolutions is by reminding yourself regularly of what you would like to accomplish. Keep your goals written down somewhere, so  you will see them every day. Another tip is to make your New Years goals measurable.  That way, you can check in periodically to see if you are making progress.

 This year we invite all of our clients to take full advantage of our accountability sessions. Every 1st of the month we will be reminding you to come in and re-assess your progress with an accountability session. These sessions are completely free for clients and only will take a few minutes of time.

 Whats the point? Reassessing your goals every month will keep you motivated and help to let you and your trainer know if you need to make any adjustments to your plan. Whether your goal is to stay active outside of the gym, lose weight or hit a personal lifting record, we want to help you become the healthiest version of yourself in 2017! Setting a goal will help you keep your eye on the prize. Keep working toward small goals and you will always have a reason to celebrate (and buy yourself a gift!)


Here’s what your trainer and accountability coach will offer you in an accountability session.
1. A quick assessment that will only take minutes.
2. Weigh in and measurements so you can track your body composition month to month. (optional)
3. BMI and Body Fat% tracking. (optional)
4. Help setting challenging but reachable MONTHLY goals that will help you meet your final goal. (New Years Resolution)
5. Help making steps that you can take to meet your goals.
6. Professional help recognizing what is working for your body and whats not, and advice on how to keep getting results.
6.  LOTS AND LOTS of support and praise that will keep you motivated to keep going.
7. A new burst of motivation every month that will keep you going even on the days you don’t want to go.


meeting-goals-clipart-1

Think that’s all we have for you?! No way!
For all clients who complete a year without missing an accountability session you will receive $200 towards your next month of personal training! 
We want to do everything we can for you to make you successful here at Lonestar Fitness, let us help keep you accountable!

If you haven’t come in for a January accountability session yet call now to get started! If you are not a member yet, call 832-301-3967 or email  infor@lonestargetfit.com to get your free consultation and jump start session scheduled.

Lets make this year fit everyone!

 

 

 

HUGE EXCITING ANNOUNCEMENT Lonestar Fitness is Expanding

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HUGE ANNOUNCEMENT!

 

Kelly West, the owner of Lonestar Fitness,  is excited to announce that we are moving (right around the corner) into a new, huge building!
We at Lonestar, truly love our clients and think they deserve nothing but the best! The new facility will provide state of the art equipment, ample space to really stretch your limits and new classes/programs.  We are that all sure our clients will be happy in their new Lonestar Fitness home!  Trust us, The new space is so nice, you’ll  really looking forward to working out, even you early morning people!
If you’re interested in checking out the new space, come on  by and check it out! We will be happy to give you a tour! From now until Mid Janruary, we’ll be running “Pre Grand Opening Specials” So, now’s the time to get in on the ground floor with the new improved Lonestar Fitness!

 

Healthy Winter Soup Recipe – Lonestar Fitness

Soup recipe to beat the winter chill
Try this great healthy soup recipe from TGIF that will warm you up and keep you full. When it gets chilly outside it can be hard to find healthy recipes that make us feel cozy and warm inside while losing weight. This healthy soup recipe will take the chill off without packing the pounds on. Try it and let us know how you like it. Also, check out our other blog post with healthy recipes. By the way, are you liking our monthly recipe posts? Let us know by taking a picture and tagging us on Twitter, instagram or Facebook.


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White Bean and Kale Soup

Healthy Recipe: Pecan Pie Lonestar Fitness Approved!

Are you looking for a healthy Thanksgiving after dinner dessert?
Try this healthy recipe!  Yummy guilt free Pecan Pie Recipe from Feel Great in 8 will surely satisfy your sweet tooth.
Gluten free! Sugar free! AND Paleo! Enjoy! 

pecan-pie

 Enjoy this Healthy Recipe!
INGREDIENTS
  • 2 cups almond flour
  • ¼ teaspoon sea salt
  • 2 tablespoons unrefined coconut oil {I use Nutiva}
  • 1 egg
  • 1 cup + 1 tablespoon pure maple syrup
  • ½ cup unrefined coconut sugar
  • 2 tablespoons butter or ghee
  • 3 eggs, lightly beaten
  • 1 teaspoon vanilla extract
  • ¼ teaspoon sea salt
  • 1¼ cup pecan halves
INSTRUCTIONS for Healthy Recipe Pecan Pie
  1. Preheat the oven to 400 degrees and adjust rack to lower-middle position.
  2. Put flour and salt in a food processor. Add coconut oil and egg and pulse until mixture forms a ball. Press dough into 9-inch pie dish. Chill in refrigerator while making the filling.
  3. Heat maple syrup in a medium saucepan over medium heat. Simmer until syrup reaches 225 degrees, mine took almost exactly 10 minutes. While syrup is simmering, place coconut sugar and butter or ghee in a medium mixing bowl. As soon as the syrup reaches 225 degrees, immediately pour it over the sugar and butter. Let mix sit for 1 minute and then whisk together. Add eggs, vanilla, and sea salt and whisk (the mixture might look a little grainy).
  4. Pour filling mixture into the prepared pie crust and top with pecans. Cover crust with a pie shield or foil. Bake for 15 minutes. Reduce heat to 350 degrees and bake for an additional 15 minutes. The filling will be slightly less set in the center than the edges and it might puff up in the middle a little, but will set as it cools.
  5. Serve slightly warm or at room temperature. Enjoy!
http://blog.feelgreatin8.com/clean-eating-pecan-pie-paleo-gluten-free-refined-sugar-free/  Want more healthy recipes from Lonestar Fitness? Sign up for our newsletters! www.lonestargetfit.com

5 Ways to Avoid Holiday Weight Gain

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Holiday weight gain seems unavoidable for some of us, but our trainers at Lonestar Fitness have some pro tips that will help you stay on track!

1. STRESS LESS
Are you a chronic stress eater? High levels of the stress hormone (cortisol) have the ability to make you crave and overeat. Yes, Holiday stress can actually cause you to eat more of those holiday cookies! Try to relax during the holidays by trying a few of these tips.  Enjoy a night by the fire place,  commit to cutting your to-do list each day or unwind with a bubble bath at night. You will notice the changes in your stress level and your waistline.

2.WATCH WHAT YOU DRINK
You’ve prepared all year for the temptations that are bound to pop up in the office, holiday parties and at your In-laws. What you may not have planned for, is the increase in alcohol consumption that comes along with all of the festivities. Alcohol puts the brakes on metabolic system.  Your body can not break down carbohydrates and fats for energy when it is busy processing alcohol.  So, if you are going to drink alcohol avoid mixing it with carbohydrates. Avoid sugary cocktails and remember, moderation is KEY!

3.WINTER WARMERS
Studies show we are tempted to eat extra calories to keep us warm as the Texas air starts to cool down.  Buy yourself a brand new flavor of tea and try a healthy broth based soup recipe that will keep you warm so you can avoid the unhealthy Southern Comfort foods.

4. TURN OFF THE TV
During this time of year, every restaurant, bakery and candy store is going to have a commercial, billboard or Facebook ad. Keep in mind that someone was hired to make you want to stop by and pick up a sweet treat. Eat before you go shopping so you aren’t tempted to make a detour.

5. STICK TO YOUR GOALS
It’s easy to get caught up with others during the holiday. Giving gifts and visiting family is fun, but remember the goals you have been working towards all year. Give yourself the gift of recommitting. New Years is coming up fast, now is the time to re motivate yourself by creating a resolution list for 2017!

Need help implementing these idea’s or have questions? Stop by Lonestar Fitness today or contact us at info@lonestargetfit.com  We can help make 2017 your best year yet!

Fall recipe – Healthy Pumpkin Spice Pancakes

It’s that time again!  Fall equals all things pumpkin here in Texas!  Try this tasty recipe for healthy pumpkin spice pancakes from our friends at food.com

Ingredipumpkin-pancakesents Nutrition

34 Ways to (Pumpkin) Spice Up Your Life

Directions

  1. Beat eggs well until somewhat frothy.
  2. Add other ingredients except pumpkin and mix.
  3. Add pumpkin and mix again.
  4. Fry batter in scant 1/4 cupfuls on a nonstick griddle or pan.
  5. Try not to stack pancakes if possible; this helps retain the fluffiness :). I often store them on a cookie sheet in a 250°F oven until time to serve, which helps keep them warm.

 

http://www.food.com/recipe/healthy-pumpkin-spice-pancakes-253434?layout=desktop

Countdown to Turkey Town Bootcamp

turkey-town-htmHave you ever wanted to try bootcamp?  Now’s your chance! We are having an eight week bootcamp staring October 3 and finishing Thanksgiving morning with a fun bootcamp free for your friends and family! Start the holiday season off a few pounds smaller and you’ll be able to feast guilt free on Thanksgiving! https://clients.mindbodyonline.com/classic/ws?studioid=114356&stype=-8&sTG=24&sVT=11&sView=day&sLoc=0

Our bootcamp is geared for all levels, our certified personal trainers can gear each workout to your skill level.  Remember to bring water and an exercise mat to each bootcamp class.

Bootcamp class is at 5:30 am on Mondays and Thursdays from Oct 3 until Thanksgiving morning! 16 classes for just $192 Sign up here! https://clients.mindbodyonline.com/classic/ws?studioid=114356&stype=-8&sTG=24&sVT=11&sView=day&sLoc=0

 

what happens to your brain when you eat food?

Here is a great video on how the foods we choose affect our brain. Brain health plays a major role in how we function every day.  Stick to low glycemic slow acting carbohydrates and you’ll avoid fatigue and brain fog. Let me know your thoughts!

http://www.huffingtonpost.com/entry/what-food-does-to-your-brain-food_us_576aec34e4b0c0252e782a67?b0eqz9y22tzsacq5mi