Dad’s Day Dish Compliments of Atlanta Personal Trainer

Mahi Mahi Fish Tacos

2 Mahi Mahi Burgers from Trader Joe’s

4 Reduced Carb Whole Wheat TJ’s Tortillas (These are my favorite new find at TJ’s!  Each one only has 45 calories and 3 net carbs, and 7g of fiber!)

1/2 cup frozen fire roasted pepper and onion blend

2 cups broccoli slaw

1/4 cup fat free ricotta cheese

1 Tbsp Chipotle Mustard (Silver Spring makes a great one!)

Saute the Mahi Mahi burgers about 6 min on each side.  Once cooked add the broccoli slaw to the pan and season with spices as you wish (for an extra fat burning kick add some red pepper).  Mix the burgers and slaw together.  In a separate pan, spray with cooking spray and heat to medium heat.  While heating, in a small bowl mix the ricotta cheese and mustard.  In the heated pan add a tortilla and a put a dollop of the cheese mixture on the tortilla.  Heat for about 1-2 minutes and add some of the Mahi Mahi and veggie mixture to the totilla shell.  Enjoy while its hot!

Quick, easy and absolutely yummy!  Guaranteed to impress your Dad with this one…(He’ll never know if came from a box)!

Recipe serves 2.  Nutrition Facts (per serving, 2 tacos)

245 calories, 8g fat, 29g protein, 27g carbs, 16g fiber (this is more than half of your daily required intake!)

Mandy Malool

B.S.Ed, ISSA-CFT

 

Share a Fabulously Fit Day with Dad!

 

Peachtree Road Race

Every year I ponder over ideas of what to do for my Dad for Father’s Day. My Dad is a simple and graciously giving man. He does so much for everyone (especially our family), all along expecting nothing in return. So every year when Father‘s Day comes around it is an agonizing battle in my mind to find that gift that seems grandiose enough for a man who has gives so effortlessly, yet his only wish is for others to be happy. As easy as it seems, for my Dad, like many others, nothing means more than the gift of spending quality time together. So this Father’s Day, think about spending some time doing something that will encourage the man that has cared so much for you to do the same for himself. Here is a list of ideas that will help to inspire your Dad to live a long and healthy life so you and your Dad have many more Father’s Day’s together!

1. Get him a massage–a massage is a great way to easy your mind, relax and relieve stress and sore muscles.
2. Men’s Health–give your Dad a 1 year subscription to Men’s Health or Clean Eating (if you Dad is the cook of the family, like mine).
3. Cook a Healthy Meal Together -According to the wisest man to ever live, Solomon, “…there is nothing better for people in this world than to eat, drink and enjoy life.” (Ecclesiastes 8:15) So this Father’s Day, plan a healthy meal and treat your Dad to some good food, drinks and enjoy it together. Check out the Father’s Day Recipe ideas at www.eatingwell.com/recipes_menus/collections/fathers_day.
4. Memory Box–Make a box of memories from your childhood. Have each family member add a special memory of Dad to the box. You could include pictures, foods, toys, funny memories, jokes, etc. Look through the box and share your fondest memories together. Sharing joy and laughter together relaxes your body, boosts your immune system, triggers the release of endorphins (the bodies natural feel good hormones) and laughter protects your heart by improving function of the blood vessels and increases blood flow (www.helpguide.org).

5. Plan a day hike, family tennis match, golf outing, participate in a walk/run such as a 5k for a charitable organization, go outside and “throw a few”…whatever you do, just get out and be active in whatever sport/exercise your dad is into and do it TOGETHER!

6. Surprise your Dad with a home visit or a visit to a personal trainer. A personal trainer can help show you and your Dad exercises and routines that will help you both to stay healthy for years to come! I know some good one’s if you need a recommendations 😉

Don’t waste another minute…Father’s Day is this Sunday, June 17th. So get a jump start and begin planning your healthy adventure with your Dad.

Quick and Clean Sweet and Spicy Chicken

To many, eating clean means eating boring. Or too much time and preparation to be able to fit into our busy schedules. Well, this recipe is comparable to a favorite Chinese dish, Sweet and Spicy Chicken. The traditional recipe is loaded with sugar, fat and sodium. This healthy alternative is will not only satisfy your cravings for those classic Chinese takeout dishes, but it is also quick and easy to prepare. Brad and I prepared, cooked and ate this dish in less than 30 minutes yesterday! Try it out this weekend instead of ordering in!

Clean Chinese

Makes 2 servings
8-12 oz. of chicken breast
1 clove garlic
1 tsp red pepper flakes
1 red bell pepper
1 cup mushrooms
12 Asparagus Spears
1 Tablespoon of low-sugar ketchup
1 Tablespoon spicy brown mustard
1 Tablespoon of Sugar Free Orange Jelly
Sesame Seeds for topping

1. Cut the Chicken into bite sized pieces and season with garlic and red pepper.
2. Set a skillet on medium-high heat and spray with a bit of cooking oil. Add chicken and cook for about 6 to 8 minutes.
3. Slice red bell pepper and set aside. In a separate small bowl mix ketchup, mustard and jam. Once chicken is cooked, add the mushrooms, bell pepper, asparagus and sauce. Lower heat and continue to cook for 5 minutes. Sprinkle sesame seeds on top and serve!

You can eat this over brown rice or quinoa to add some healthy, low glycemic carbohydrate (great post workout option). I however ate mine over spinach! Delish and easy!

His and Her's Lunch

Mandy
Personal Trainer, Studio Manager

Best Cardio Friend

Introducing, Your Best Cardio Friend

Have you ever had a difficult time getting motivated to get out of the house to begin that workout or outdoor cardio? For us, there was a simple solution to this dilemma. Four and half years ago, Brad and I added a new member to our family. It was most definitely love at first sight, but little did we know how much exercise Rocky would require and that our days of procrastinating on cardio sessions would be brought to a demanding halt. When feeling a little less than energized, there is no better motivator to get our feet to hit the pavement than those “human-like” golden eyes and occasional nose bearing nudges to the groin pleading for some outdoor attention to get us up and moving.

The Department of Health and Human Services recommends that you should get at least 150 minutes of moderate aerobic activity each week. As a general guideline, aim for about 30 minutes of aerobic activity a day. With a dog, you can easily reach this goal by adding several 10 minute walks/jogs to your daily regimen.

If that didn’t convince you, here are five more reasons (according to Runner’s World) to get a new 4-legged running partner:

1 People don’t have tails that wag
On days you’re dragging, Sparky can remind you that running should be joyful. His relaxed stride and frisky vigor are contagious. Dogs even look like they’re smiling

2 It’s better than bonding over a bowl of kibble
You like to run. And dogs are natural runners. You might be surprised how much you get out of sharing this common interest. It’s even better if you both take a nap afterward.

3 They don’t worry about negative splits
Human partners can get caught up in how many calories they’ve burned and their GPSstats, but a dog will remind you that the best workouts are the ones where you run free.

4 They won’t accept your excuses
When that tail starts wagging, it’s hard to say no. One University of Missouri study showed that people who exercised with a dog were more likely to stick with it than those who go it alone or with a human partner.

5 A tired dog is a good dog
Get Fido sufficiently tired, and when you get home, he’s more apt to snooze at your feet than terrorize the postman—or chew up your new Nikes.

If your own dog is not a venture you’re ready to take on yet, Rocky has become a well received fixture at Brad Kolowich Jr. Personal Training Studio. He is continuing to help motivate Brad and his trainers clients through the toughest of workouts and would always love to join you on the pavement!

-Mandy
Personal Trainer, Studio Manager, Rocky’s Owner

Rocky

Rocky, Studio Security