Whole Body Program Designs

03/03/2024

Garlic Butter Steak Bites

Ingredients:
4 cloves garlic
1/2 teaspoon freshly ground black pepper
1/4 cup chopped fresh parsley leaves
2 pounds thick-cut New York strip steaks
1/2 teaspoon kosher salt
8 tablespoons (1 stick) unsalted butter

Directions:
Begin by mincing 4 cloves of garlic. Transfer the minced garlic to a bowl, add 1/2 teaspoon of black pepper, and set aside.
Next, finely chop until you have 1/4 cup of fresh parsley leaves, then transfer to a separate small bowl.
Cut 2 pounds of New York strip steak into 1-inch cubes and season them with 1/2 teaspoon of kosher salt.
In a large skillet, melt 8 tablespoons of unsalted butter over medium-high heat. Add the seasoned steak cubes and sear until they are browned on all sides, flipping halfway through, for a total of 6 to 8 minutes.
Add the garlic and pepper mixture to the skillet and cook for an additional minute, stirring well to coat the steak bites.
Remove the skillet from the heat and garnish the steak bites with the chopped parsley.
Prep Time: 10 minutes | Cooking Time: 15 minutes | Total Time: 25 minutes
Servings: 2 to 4 | Kcal: Approximately 600 kcal per serving

03/03/2024

Coming into town this weekend?

Here are some parking options! Metered parking is free after 5PM (and all day Sunday).

09/19/2018

This is an enlightening article for all of us to read.

For decades, the medical community has ignored mountains of evidence to wage a cruel and futile war on fat people, poisoning public perception and ruining millions of lives. It's time for a new paradigm.

09/09/2018

Physical exercise is important for mental health.

09/09/2018

Exercise is as important to mental health as physical health.

01/29/2018

Book REVIEW: The Secret Life of Fat, by Sylvia Tara PHD

This book covers many reasons people retain fat based on scientific research. The New York Times gave this book mixed reviews because the reviewer believed that it offers excuses as to why people gain weight. However, Tara covers very real science on how certain viruses can cause weight gain, as well certain rare inherited genetics. She also covers the role the hormone leptin can play in the cycle of weight loss and weight gain. No serious book on fat could leave out a discussion on the microbiome and its influence on fat. Tara also discusses types of fat and the importance of healthier brown fat. she articulates on the science behind intermittent fasting and its role in weight loos.
In the end , Tara outlines her own struggle with fat and weight loss, including her year long effort and success to lose weight.
a very interesting read with no fad diet recommendations.

09/04/2017

Some times an injury or illness can interfere with one's exercise routine. I have been in PT for an injury for a car accident ( since March) . I had to cut way back on the weight I had been lifting, even taking a break from some exercises.

Now I am easing my way back into my routine, and trying not to be discouraged. Additionally, I must make the time to do the mobility exercises to continue in my rehabilitation.

I have decided slow and steady will be my mantra, but still will exercise with regularity.

To anyone out there dealing with this, let me know how you are staying motivated!!!!

08/28/2017

Yesterday I was at the gym and spotted a trainer's advertisement for himself. ( We all put our information on the sign -in desk). This particular trainer was obviously a body builder and appeared to me to use enhancement drugs to get his physique into an overly huge mass of muscle tissue.Yet I wonder, is he capable of hiking, or biking or playing a sport, or does he just want to look body builder huge?
In my mind, the first goal of exercise should be to improve one's health, looking "fit" is a side effect of exercise, not the goal. Can you go up a flight of steps without being breathless? Can you participate in the activities that you want to with out pain? can you lift your child or grand child? Exercise can help facilitate doing the activities that you want to do .....so if you are looking to look like a body builder, I am not the trainer for you. If you are looking for a program that promotes you doing what you want to do, please contact me.

07/26/2017

Muscle Health Part 2 Is it Time to Move On from BMI? Measuring your body mass index (BMI) might not give an accurate picture of your overall health. A better measurement might be lean body mass (LBM), which measures muscle mass–a predictor of your health–within the whole composition of your body. Il...

06/20/2017

Great Hiking in Utah: Zion amd Bryce

08/25/2016

Newer research has found that as we age, we develop "sarcopenia." or muscle loss. One way to combat this is through resistance exercise and increased protein intake. One study suggests a daily intake of 1.25 grams of protein per kg of body weight when we are over 60 years of age. ( but not all at one sitting! our bodies can digest a limited amount of protein per hour). Of course exercising and building strength muscles when one is young is helpful as well!But it is never too late to start!

08/25/2016

Long over due for a post! Also must update photos.....Today I get to train one of my favorite clients. He is so motivated and always wants to do more. My challenge is ensuring that he does not over train and become injured. His goal is to increase his muscle mass and "get bigger."
Since I do not adhere to the old school of "leg days" or "chest and arm days", I must design his plan carefully and dilligently. He has a goal in mind for bench pressing, but as he pressed the most weight he has done on Tuesday, we will be doing chest presses and Flys with Dumb bells today.