EGG WHITE AND TURKEY BACON WRAP WITH HERBS

EGG WHITE AND TURKEY BACON WRAP WITH HERBS

1 tbsp. extra-virgin olive oil, divided 1½ tsp. finely chopped fresh rosemary leaves ½ tsp. freshly ground black pepper ¼ tsp. kosher salt ¼ medium red onion, finely chopped 2 strips turkey bacon, chopped into ½-inch pieces 4 large egg whites 5 scallions, white and light green parts only, thinly sliced ½ c. loosely packed arugula, roughly chopped ½ c. loosely packed basil, roughly chopped 1 tsp. fresh lemon juice 1 piece of lavash-style flatbread (trimmed to a 10- by 9-inch rectangle)   For more fitness tips and healthy recipes visit Fortza Fit.

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Make your push ups better

Make your push ups better

There’s a reason why push-ups are still extremely relevant today- they work.  The push-up is a multi-joint exercise that targets deltoids, triceps, pecs, and all of your key muscle stabilizers. Another benefit is that it doesn’t require any additional equipment, so you can perform push ups anytime, anywhere. To get results and stay injury free, you must do them with proper form: Maintain your head, neck and spine in neutral position, keep your abs completely engaged, and your lower body (glutes, hips, etc) activated through the movement. Get started: Learn and practice the traditional push-up with good form. Work your way up to three sets of eight. Once you’re able to perform them without faltering, you’ll be ready to perform the following variations. Mixing up the movements and hand positioning will challenge different muscles, burn more calories and test your endurance. Try these variations one at a time using proper form. Then move on to the next one!  1. Plank-Ups: Start in push-up position (hands under shoulders, back flat, legs extended behind you, toes tucked under). Keeping upper body engaged, lower right…

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Can spicy foods be effective in weight management?

Can spicy foods be effective in weight management?

Although the notion that spicy foods can help in weight management might sound like something in a supermarket tabloid, the idea has some intriguing possibilities. For one thing, spicy foods can increase metabolic rate by raising body temperature. The greatest increase in body temperature is triggered by capsaicin, a molecule that’s found in chili peppers; it’s what makes hot peppers hot. It’s also the active ingredient in pepper spray. Keep in mind, however, that the thermogenic effect of capsaicin on metabolic rate is temporary—and small. Remember, too, that eating any food will increase your metabolic rate. The reason: The body uses calories to digest, absorb and transport food. This thermic effect of food—referred to scientifically as “specific dynamic action”—accounts for roughly 10% of the body’s daily caloric intake. But the real benefit of eating spicy foods is that it seems to curb appetite. Research indicates that spicy foods produce an increase in satiety and a decrease in caloric intake. Taken together, an increase in caloric output (however slight) and a decrease in caloric intake would help in weight management. One…

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The Golden Rule of Eating

The Golden Rule of Eating

Learn and put into use our latest rule from the Fortza Fit Rules of Nutrition to get into your best shape yet, and feel your body function at the peak of its powers. These rules support cell health, and this increase your energy capabilities, while decreasing inflammation and acidity. This results in a truly younger, healthier and happier you, and a metabolic system that runs smoothly. Here’s the first rule of the Fortza Fit Nutrition Philosophy : As a personal trainer, I empower  my clients with scientifically proven methods to lose weight, and gain muscle.  I tell my clients to keep tabs on their calorie intake, but also keep tabs on the nutrient density of what they eat.  Focus on nutrients rather than calories.  Calories in VS. Calories out, the biggest mantra in fitness.  Simple right?  People understand simple and “calories in vs. calories out” works.  The downside is having people only focus on hitting their calorie numbers, and not on the quality of those calories.  One has to consider the nutritional value of these calories.  You should be looking for food that give you more nutritional bang…

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Kraken by Sparta Nutrition Available at The Pro-Shop

Kraken by Sparta Nutrition Available at The Pro-Shop

Are you hitting a plateau in your workouts? Are you looking for the extra boost to take your workout to the next level?  Maybe your goal is to add weight to your deadlift or squat or improve your time for your next WOD. A good pre-workout will give you that extra boot to hit your goals.  Kraken by Sparta Nutrition is an excellent product to help you become an Elite Athlete.  This products will improved focus, energy, pump, endurance and has no proprietary blend.    Loaded with 200 MG DHMA, 4 G L CITRULLINE AND 3.2 G BETA ALANINE, Kraken is the ultimate EXTREME PRE WORKOUT.        

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Detoxify With Food | Fortza Nutrition

Detoxify With Food | Fortza Nutrition

Have you ever thought of the onslaught of chemicals that your body absorbs on a daily basis? Not just through food, but though the pores on your skin and the air you breathe. There’s many ways your body absorbs chemicals, some of them can be artificial coloring such as what gives Cheetos their neon orange color, the smoggy air you breathe when stuck in traffic, or the chemicals in the facial moisturizer you slather on your face every morning. Your body has to metabolize and excrete your chemical load. The higher your intake of chemicals, the higher the stress this places on the body. Processed foods, pollution, and the chemicals in our environment wreak havoc on our bodies, leading to decreased immunity and inflammation. The concept of detoxification wether with foods or juices is that you’re allowing your digestive system to rest and repair while flushing out toxins through the liver, kidneys, lungs and skin. Although your body is designed to naturally excrete toxins, a little help can go a long way. I’m not advocating to only drink pressed juices for six months.…

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Total Carbohydrate Load

Total Carbohydrate Load

Learn and put into use our latest rule from the Fortza Fit Rules of Nutrition to get into your best shape yet, and feel your body function at the peak of its powers. These rules support cell health, and increase your energy capabilities, while decreasing inflammation and acidity. This results in a truly younger, healthier happier you, and a metabolic system that runs smoothly. Here’s the next rule of the Fortza Fit Rule of Nutrition number ten: Overeating processed, starchy and sugary carbohydrates is a pastime as American as apple pie– literally and figuratively– keep in mind that maintaining this pastime can cause your body to release too much insulin, the hormone that helps your cells absorb glucose from the blood. When blood sugar concentrations stay high for too long, you’re put on track to inflammation, micro-vascular damage, and diseases like adult-onset diabetes. Even thought quick-fixes and media-sensationalized diets have mislead many to avoid carbohydrates at all costs, carbs are not the problem. Negative thinking about carbs is good only if it keeps you away from pastries and muffins, but…

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Eat Good Fats to Lose Bad Fats | Fortza Nutrition

Eat Good Fats to Lose Bad Fats | Fortza Nutrition

Learn and put into use our latest rule from the Fortza Fit Rules of Nutrition to get into your best shape yet, and feel your body function at the peak of its powers. These rules support cell health, and  increase your energy capabilities, while decreasing inflammation and acidity. This results in a truly younger, healthier and happier you, and a metabolic system that runs smoothly. Here’s the next rule of the Fortza Fit Rule of Nutrition number nine: We’ve all heard it, “fat is bad for you”, fat can put you at risk for cardiovascular disease”. Cutting fat from your diet to stay lean isn’t the answer.  It may seem contradictory, but in order to lose fat you need  to eat fat. The key is of course to eat healthy fats. Healthy dietary fats are critical to keep your body running smoothly – not to mention shiny hair, and vibrant plump skin. Healthy fats help maintain your cell membranes pliable, which is necessary for healthy hormone production. Including hormones that aid in digestion and the elimination of fat (who knew right?) . Dietary fats also…

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Your Gyms Secret Weapon

Your Gyms Secret Weapon

Have you seen those big colorful balls around the gym usually collecting dust? There are many misconceptions about the stability ball – even among those fairly affluent in fitness. Is it the bright colors? Is it the simpleness of a ball? Something about stability balls is giving us the wrong impression. The irony is that this tool which people make boring and gym rookie association, is the secret weapon to sculpt a perfectly defined and refined overall body, specially that abdominal definition that almost every gym-goer is after.  When used appropriately, stability balls can strengthen every single one of the stabilizing muscles that can take your workouts to the next level. While using strength machines, gives you a very limited, linear, bodybuilding type of workout that only works out the primary movers. Stability balls work the synergistic muscles that help the prime mover complete the repetitions in the most effective manner. “Strong core stabilizers are what will make your abs go from good to great, and from great to incredible.” If your abs are not strong enough, you simply won’t be able to perform the movement.  Stability balls (SB) make sure…

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