P4L Fitness in the media
P4L Fitness and Valley's Biggest Loser were in the Californian this morning!
Check out our article!!
(photo by Andrew Folk - For the Californian)
Rosemary Shrimp Skewers with Arugula-White Bean Salad
Cook time: 5 minutes
Makes: 4 to 6 servings
Ingredients
3 tablespoons plus 1 teaspoon extra virgin olive oil
3 tablespoons plus 2 teaspoons fresh lemon juice
3 garlic cloves, smashed
2 teaspoons minced fresh rosemary
3/4 teaspoon salt
1/4 teaspoon plus 1/8 teaspoon black pepper
1 1/2 pounds extra-large shrimp, shelled and cleaned, tails on
Nonstick cooking spray
1 small garlic clove, minced
Pinch sugar
1 5-ounce package baby arugula
1 15-ounce can cannellini beans, rinsed and drained
1/2 small red onion, thinly sliced
Directions
1. Combine 2 tablespoons of the olive oil, 1 tablespoon of the lemon juice, the smashed garlic cloves, the rosemary, 1/2 teaspoon of the salt, and 1/4 teaspoon of the black pepper in a medium bowl. Add the shrimp; toss well. Cover and refrigerate 15 minutes.
2. Heat a grill to medium-high. Thread shrimp on skewers (if they're wooden, soak in water 30 minutes prior to grilling) and discard marinade. Lightly mist grill with cooking spray. Grill shrimp until just cooked through, about 2 minutes per side.
3. Combine the minced garlic, sugar, and remaining olive oil, lemon juice, salt, and black pepper in a large bowl. Add the arugula, beans, and onion; toss to combine.
4. Mound the salad on one side of a large platter and arrange the shrimp skewers alongside.
Nutrition facts per serving: 315 calories, 35g protein, 21g carbohydrate, 13g fat (1.9g saturated), 6g fiber
(recipe)
Happy Friday!!!
We hope that each of you have had a productive and short week!
(Thank goodness for holidays on Monday!!)
Tomorrow, June 5th, 2010, is our
FREE BEACH WORKOUT!!!
Meet at P4L Fitness at 8am!
We'll carpool and caravan down to Oceanside Harbor!
Invite friends & family
for a free, fun & kick butt workout in the sun!!
if you have any questions feel free to contact us!
P4LFitness.com
951.308.4522
A Foot Glove?!
Have you ever paid attention to your foot? Aside from the adorable heels we women purchase or the swift and sleek athletic kicks guys purchase, do we really pay attention to what goes on with the two limbs that carry us around day to day?
Our feet are as complex as our hands, eyes and brains; we rarely set aside a thought into what is truly beneficial to what is essentially the foundation of our bodies. Our feet consist of 26 bones, 33 joints, 20 muscles and a slew of sensory receptors, tendons and ligaments. [source]
Meet the Vibram FiveFinger "shoe"; more like glove. Wearing the FiveFingers will stimulate the tendons and muscles in the foot, build it up and balance out your body alignment. It is so abstract for us to understand the importance of providing the correct amount of support for our feet when we have been feed for centuries the necessity of cushioned and extra supportive shoes.
This site really puts into perspective what we have been doing to our feet! I was floored! I am flirting with the idea of trying these babies out. They look kind of silly but if I am guaranteed a great workout, it is definitely worth it!
What do you think?! What is your opinion of the FiveFinger?
FREE CLASS!
Attention!!!
P4L Fitness is offering a FREE class on
Saturday, March 20, 2010!
Make sure to sign up via email (P4Lfitness@gmail.com)
or calling us at 951-308-4522.
There are only 15 spots available so hurry and reserve you spot TODAY!
Some great tips and resources for your health, fitness and nutrition goals!
Hydration. 8 glasses of water makes a world of difference. It helps keep your skin's elasticity & clear complexion, cleans out your organs and makes you feel better. My complexion improved instantly when I started drinking at least 8 glasses of water a day and I started feeling better the very first day!
Log your nutrition. An effective way to stay nutritionally accountable, make certain that you are eating, not too much but enough, and the right foods is to keep a food log or journal. I know that I write down every single thing I eat and even drink. It is a great way to monitor what my daily intake is. I eat 5 times a day and try to get as much water down as I can! My first week, back in July 2009, of doing this I instantly felt a change -- a great change! An awesome resource for this is My Fitness Pal. They make it so easy to track the daily intake!
Plan ahead. Make nutrition and fitness easy for yourself!! Plan out all of your meals a week in advance. Then cook all of your meats, veggies and package your snacks for the week. This planned preparation makes food easy and no big deal. When we have to think about what we feel like eating and preparing for dinner after a long day of work & workouts we find that we do not have the energy to muster up a healthy dinner. So we then end up going to something easy; such as something frozen/microwavable or we eat out. Put a stop to this! Make your food easily accessible, healthy, and no fuss! Also, plan out your workouts; make them a priority such as an appointment. Write them in your planner with a sharpie marker so there is no way around it! Diane, our Fitness and Nutrition coach her at P4L Fitness, tells us "Don't base your meals and exercise off of what you feel but what you need to do. Focus on your goals and do what you need to do, not what you feel. Because you will never feel like working out or eating right."
Training. A healthy daily workout is a must! Focus on resistance training every other day, designate the other days to at least 45-60 minutes of cardio, and allow yourself a day of rest. You do not want to burn yourself out! Let your body have a day to repair and replenish itself. I usually focus on resistance Mondays, Wednesdays and Fridays. Then I designate Tuesdays and Thursdays to cardio. On Saturdays I combine resistance and cardio and Sundays are my rest days. I like to spend Sundays doing absolutely nothing and the last thing on my list would be to work out! Each of my workouts is at least an hour long. It is important to work up a good sweat!
Keep it interesting. Do what keeps your attention. There is no way I can go sit on a bicycle machine or run on a treadmill for 60 minutes without wanting to die of boredom. I am someone that needs to interact with people. I love being challenged by others and working through a tough workout with someone else. Because of that, I invest most of my workouts in resistance classes and run with a buddy. I bring my friends to the classes, meet my sister and/or brother-in-law on Saturday mornings for our cardio & resistance class, or call someone up to go on a run with me. Keep things interesting; see what works best for you. If you don't, you are not going to enjoy what you are doing and will most likely fall off the fitness wagon!
Log your nutrition. An effective way to stay nutritionally accountable, make certain that you are eating, not too much but enough, and the right foods is to keep a food log or journal. I know that I write down every single thing I eat and even drink. It is a great way to monitor what my daily intake is. I eat 5 times a day and try to get as much water down as I can! My first week, back in July 2009, of doing this I instantly felt a change -- a great change! An awesome resource for this is My Fitness Pal. They make it so easy to track the daily intake!
Plan ahead. Make nutrition and fitness easy for yourself!! Plan out all of your meals a week in advance. Then cook all of your meats, veggies and package your snacks for the week. This planned preparation makes food easy and no big deal. When we have to think about what we feel like eating and preparing for dinner after a long day of work & workouts we find that we do not have the energy to muster up a healthy dinner. So we then end up going to something easy; such as something frozen/microwavable or we eat out. Put a stop to this! Make your food easily accessible, healthy, and no fuss! Also, plan out your workouts; make them a priority such as an appointment. Write them in your planner with a sharpie marker so there is no way around it! Diane, our Fitness and Nutrition coach her at P4L Fitness, tells us "Don't base your meals and exercise off of what you feel but what you need to do. Focus on your goals and do what you need to do, not what you feel. Because you will never feel like working out or eating right."
Training. A healthy daily workout is a must! Focus on resistance training every other day, designate the other days to at least 45-60 minutes of cardio, and allow yourself a day of rest. You do not want to burn yourself out! Let your body have a day to repair and replenish itself. I usually focus on resistance Mondays, Wednesdays and Fridays. Then I designate Tuesdays and Thursdays to cardio. On Saturdays I combine resistance and cardio and Sundays are my rest days. I like to spend Sundays doing absolutely nothing and the last thing on my list would be to work out! Each of my workouts is at least an hour long. It is important to work up a good sweat!
Keep it interesting. Do what keeps your attention. There is no way I can go sit on a bicycle machine or run on a treadmill for 60 minutes without wanting to die of boredom. I am someone that needs to interact with people. I love being challenged by others and working through a tough workout with someone else. Because of that, I invest most of my workouts in resistance classes and run with a buddy. I bring my friends to the classes, meet my sister and/or brother-in-law on Saturday mornings for our cardio & resistance class, or call someone up to go on a run with me. Keep things interesting; see what works best for you. If you don't, you are not going to enjoy what you are doing and will most likely fall off the fitness wagon!
Remember, it is only February, almost March! Keep those New Years resolutions going!! MAKE 2010 a GREAT year!!!
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