KW Fitness

It’s #whatscookinwednesday !! Who DOESN’T love Chinese food every now and then?! Here’s a healthy, quick homemade option.... This is an easy go-to for us! Healthier Sesame Chicken Ingredients: * 1 pound boneless skinless chicken breasts (cut into 1/2 inch strips or cubes) * 2 Tablespoons cornstarch * 1 pinch each salt & pepper * 1 tablespoon olive oil or sesame * Cooked white rice for serving * Small bunch spring onions scallions, chopped * For the sauce * 3 Tablespoons soy sauce * 2 tablespoons honey * 1 teaspoon sriracha add more for more heat * 1 teaspoon fresh ginger grated * 1 clove garlic minced * 2 Tablespoons sesame seeds * 1 tablespoon sesame oil optional Instructions: * In a medium bowl, combine the soy sauce, honey, sriracha, ginger, garlic, sesame seeds and sesame oil. Set aside. * In a large bowl combine the chicken, cornstarch, and a pinch of salt and pepper. Heat a large pan over high heat for at least 2 minutes. Add oil and chicken to pan. Stir-fry chicken for 5-6 minutes or until it's golden brown. Add the sauce and allow the sauce to simmer for 3-4 minutes or until the sauce is thick and sticky. * Remove chicken from pan, sprinkle with chopped spring onions and more sesame seeds if desired. Serve with hot white or brown rice or noodles and enjoy!

Our Personal Trainers modify each client’s exercise sessions to meet each individual’s needs. Every BODY is different, but we all need exercise! Can you commit to just 28 days to help you to get healthy and develop great habits that you can maintain?!... Learn more about our 28 Day Jumpstart by going here: kwfitnessny.info/jumpstart

Never be afraid to ask for help. Some people think hiring a Personal Trainer is just for Instagram models and body builders. NOPE ... It’s for people who want guidance, accountability, support, and encouragement. They want to be safe, effective, and EFFICIENT with their exercise time. Our clients here at KW want a better quality of life, to move better and feel better, to get up and down off the floor with ease, to have more energy, to lose weight, and to FEEL GOOD! So WHAT ARE YOU WAITING FOR?! Go here to schedule your FREE discovery call to see if working with a trainer at KW Fitness is right for you! > kwfitnessny.com/discoverycall

Today is #TestimonialTuesday ! Who wants to lower or completely get rid of their blood pressure and cholesterol medications?! "I lost about 10 lbs, and my primary doctor took me off my Statin for cholesterol, my blood pressure has returned to normal and I’m off 2 of my blood pressure medications..." ... After just 28 days of making some simple nutritional and exercise changes, Mary Ann made a big impact on her health. For more info about our Jumpstart and to reserve your spot with the Early Bird Special, go here: kwfitnessny.info/jumpstart

It’s #whatscookinwednesday !!! Check out this Skinny Slow Cooker Chicken Jambalaya! Ingredients:... * 2 chicken breasts sliced into strips * 8 ounces smoked turkey sausages halved lengthwise and cut into 1/2" slices (you can find these in the aisle with the hot dogs) * 2 bell peppers sliced into strips * 1 onion sliced into circles and then quartered * 1 14.5-oz can petite diced tomatoes * 2 cups water * 8 ounce package jambalaya rice mix Instructions: * Place sliced peppers and onions in the bottom of slow cooker. Top with chicken strips and turkey sausage. * Add water and undrained tomatoes. * Cover and cook on low heat setting for 5-6 hours or high heat setting for 2 1/2 to 3 hours. * Stir in rice. (If using low heat setting, turn it to high at this point) *Cover and cook about 45 minutes or until rice is tender and most of the liquid absorbed. * Dish up in bowls and ENJOY!

Today is #TestimonialTuesday! Ellie has been working with a Personal Trainer at KW Fitness for 3 years now! As a result of her hard work and habit changes, she has made a positive impact on her whole family.... Check out her amazing results and what she has to say about her experience!

JUST EAT THE ICE CREAM! I know what you're thinking... --> "What?! You're supposed to tell me to STOP eating ice cream! That's why I follow you guys!!" I know, right?! Hear me out....Continue reading

STOP DIETING! Do THIS Instead. It seems like I'm often hearing from a friend or family member about this new, "life changing diet" they're going to start. I usually just smile and wish them luck.... You don't have bad intentions when you start a diet, do you? Of course not! Here is why we recommend you stop dieting (and what you should do instead): 1) Most diets make you cut things out What "diet" out there can you think of that doesn't restrict you and make you cut things out? OF COURSE you will lose weight if you completely stop eating certain foods for a short period of time. If you can cut out you favorite foods forever for the rest of your life, then cool! Do it! *What you should do instead: Enjoy the foods you like in moderation. Think "80/20" rule. It makes those foods more enjoyable when you DO have them! 2) Most diets have a short term focus We live in an "instant gratification" society. We all want results NOW. Think about this: did the weight that you want to lose come on in a period of 10 days/30 days/6 weeks (or however long you're doing this diet for)?? I doubt it!! THINKING SHORT TERM DOES NOT HELP YOU IN THE LONG RUN. When you have a short term focus, yes, you can lose weight quickly by trying certain tactics, but the moment you fall of track, you could end up getting frustrated and going into a downward spiral, and ending up worse off than when you first started. *What you should do instead: When you are exploring "diet" or nutrition options, ask yourself this question: is this something I'll be able to do long term? Or am I just thinking short term? 3) Most diets make you miserable How often do you talk to a friend/family member/co-worker at an event somewhere and they say: "I can't eat or drink that ______ because I'm on a diet", or they are complaining saying "I wish I could just have a (whatever food they're craving), but I'm on a diet!!" and they're just miserable and resentful the entire day?! *What you should do instead: This may seem repetitive but, if you're trying to get results that you want to maintain, eat the things you like in moderation! OR find alternatives that taste similar but have less caloric value.

Would you like to... get back into a healthy routine? lose weight and keep it off for good? avoid quick fixes and fads that don’t work?... learn how to get results that you can maintain for life? have more energy and feel better? get your eating habits under control? Here at KW Fitness, we are SO EXCITED to kick off our annual 28 Day Jumpstart Program, just in time for Summer! The JUMPSTART kicks off the first week of May, but the EARLY BIRD SPECIAL is available NOW! SPOTS ARE LIMITED because of our private, by appointment only facility. Check it out here: https://kwfitnessny.info/optin24998717

Congratulations to "Client of the Week", Clare! Clare started working with her Personal Trainer just 1 month ago and is already making great progress. Her initial goal was to help build up her core strength to help decrease back pain. ... We are happy to report that Clare has much less back pain already! She is no longer intimidated by lifting heavier weights, due to learning the correct technique, and she has already lost body fat and built muscle. Keep up the awesome work, Clare! We are pumped to see what's in store for you!

Movement is medicine for making change in a person’s physical, emotional, and mental states- Carol Welch

If you think lifting is dangerous, try being weak. Being weak is dangerous- Bret Contreras Also, seek professional guidance so you can be safe and effective! #strongwomenrock

It's #whatscookinwednesday!! Bring hibachi to work with you!! Try these yummy Hibachi Steak Lettuce Wraps!... INGREDIENTS: 1/3 c. water 1/4 c. soy sauce 1/4 c. rice wine vinegar 2 tbsp. brown sugar 1 tbsp. cornstarch 1 tsp. garlic powder 1 tsp. Ginger powder 1 tsp. vegetable oil 1 red bell pepper, cut into strips 1 lb. Sirloin steak, cut into strips kosher salt Freshly ground black pepper Lettuce leaves, for serving Sesame seeds, for garnish sriracha, for serving 2 tbsp. chopped green onions DIRECTIONS: In a medium saucepan, combine water, soy sauce, vinegar, sugar, cornstarch and spices. Whisk completely to combine. When mixture begins to boil, remove from heat. In a large skillet over medium heat, heat oil. Cook bell peppers until partially cooked, about 5 minutes. Add the steak and cook until slightly under your desired doneness. Season with salt and pepper, and pour over sauce. Simmer until sauce has reduced slightly and steak is cooked. Place scoops of beef mixture into lettuce leaves. Garnish with sesame seeds, Sriracha, and green onions. Serve. ENJOY!

It's #testimonialtuesday !!! Before Steve started working out with a Personal Trainer at KW Fitness in Fayetteville, he was in a lot of pain and out of shape. Now, Steve is feeling much better, he has more energy, he has lost body fat and built muscle, and he is in a lot less pain! ... He's never looking back

3 TIPS FOR MOVING FORWARD If you’re like any normal human being, you may tend to live a little bit in the past. Maybe you reflect often on great memories, like when you were a stellar athlete, or when you were in the best shape of your life?... Or, are you the type of person who counts yourself out of being successful at something because you tend to dwell on the times that you've "failed"? Either way, I feel compelled to share this quote with you this morning: Don’t judge yourself by your past; you don’t live there anymore. People will often limit their own potential or count themselves out of what they are capable of, simply because of living too much in the past. They think "well, I failed at that before, so I'm just destined for failure. Or they let themselves be stuck with a negative mindset in the pursuit of a goal because of a bad experience. Here are some tips for moving forward: 1) Give yourself permission to start with a clean slate Remember that now is going to be different, no matter what the goal is. You are in a different season of your life and you are not your past. Don't let it define you. 2) Find positive accountability We talk about this ALL THE TIME. Find someone who has been in your shoes or someone who is positive and will encourage you to move forward. This is why several people invest in personal training with us- they have someone to hold them accountable in a positive way, whose mission is to help them hit their goals. 3) Focus on small wins along the way Whatever goal you're working toward, it's probably not going to be easy, or it wouldn't be worthwhile! Set small, bite sized goals for yourself along the way. What are some small victories that you can celebrate? If you have a big weight loss goal, for example, appreciate yourself for drinking 64 oz of water in a day, or for having self control when someone brings baked goods to the office, or for completing 3- 30 minute workouts in a week! Bite sized goals make the bigger goal more attainable. Henry David Thoreau said Never look back unless you are planning to go that way. Let's make the rest of your life the best of your life

Congratulations to April "Client of the Month", Shirley VanValkenburgh! Shirley started off with just a 4 week program to give KW Fitness a try back in 2018 and she hasn't looked back since! She continues to impress us with her consistency, her hard work, and her "can do" attitude!... Shirley turns 80 this year and Is being proactive about her health! The cool thing about Shirley is she didn't start being active until later on in life, and now she inspires others around her. We asked Shirley some questions about her experience here these last 3 years. Check out what she has to say! 1) What was life like before you joined KW Fitness (why did you seek out Personal Training)? " I had joined a couple of group classes and didn't feel I was getting enough personal attention to ensure I was doing exercises correctly and didn't want to risk injury. I felt it was time to look for trainer and when KW Fitness offered an introduction class, I joined and loved it!" 2) What changes have you noticed in yourself, mentally, emotionally or physically as a result of training here at KW Fitness? "So many changes. My goal was to gain strength, endurance and maintain a healthy lifestyle. KW and trainers help to keep me on track to accomplish these goals! I now have three darling little great granddaughters that I want to enjoy and be part of their lives as added incentive!!" 3) What is the best thing that has come out of this for you? "One of the best things is motivation to stay the course, which is not always easy. I always come away from an exercise session glad that I went and with support of follow up with at home activity." 4) What would you say to someone on the fence about starting up a personal training program at KW Fitness? "At least try it. What could be better than an investment in your health!" Keep up the awesome work, Shirley! You are an absolute rockstar!

There is no situation, no age, no condition, where exercise is not a good thing- Professor Chris Witty Some exercise is better than no exercise! Get up and get moving TODAY!!!

Did you know that making excuses burns exactly ZERO calories per hour?! Find a way to get after it today!

Today is #whatscookinwednesday ! Check out today's quick and healthy lunch recipe! GODDESS BOWLS! ... INGREDIENTS: 1/2 lb. asparagus, ends trimmed 2 tbsp. extra-virgin olive oil, divided kosher salt Freshly ground black pepper 1 lb. boneless skinless chicken breasts 1 tsp. garlic powder 1 tsp. dried oregano FOR THE DRESSING 1 c. mayonnaise 1 c. Greek yogurt 1 1/2 c. chopped basil leaves 1/2 c. chopped parsley 1/4 c. chopped chives (plus more for garnish) 1/4 c. lemon juice 2 cloves garlic, coarsely chopped FOR THE BOWLS 4 c. cooked brown rice 1 avocado, sliced 1 c. halved cherry tomatoes DIRECTIONS: Roast asparagus: Preheat oven to 425. On a large baking sheet, toss asparagus with 1 tablespoon oil and season with salt and pepper. Bake until the asparagus is tender, about 15 minutes. Cook chicken: Heat remaining olive oil in a large skillet over medium heat. Season both sides of chicken with garlic powder, dried oregano, salt and pepper. Add chicken to the hot skillet and cook until golden and cooked through, about 8 minutes per side. Remove from heat and let rest for 10 minutes before slicing into strips. Make dressing: To a food processor, add mayonnaise, yogurt, basil, parsley, chives, lemon juice, and garlic. Pulse until smooth then season with salt and pepper to taste. Assemble bowls: Divide rice between 4 serving bowls. Top with avocado, cherry tomatoes, cooked chicken and roasted asparagus. Drizzle dressing over each bowl. Serve immediately. ENJOY!

Congratulations to Christine Fleischmann for being "Client of the Week"! Christine has been a KW Fitness rockstar for over 2 years now! She decided to kick it up a notch heading into the new year and has been working with her trainer 3x a week now! ... She has been consistently working hard and brings her A Game to each session. Keep up the awesome work, Christine!!!

Today is #TestimonialTuesday !! Our friend Bonnie started exercising with her KW Fitness trainer last year to get her out of the house and to do something for herself after she retired. Check out what she has to say about her KW Fitness experience!!

HAPPY THURSDAY! I had the pleasure of chatting with Dr. Julie Berube from LiveWell CNY Physical Therapy! She specializes in Pelvic Floor Physical Therapy, so I thought it would be a great opportunity to add some value to your lives and ask her some questions from our audience and clients who have had pelvic floor issues. ... Check out what she has to say, this is good stuff that a lot of women are uncomfortable talking about! #womenshealth

Have you heard about our January Jumpstart program?! We still have a few spots open because of our flexibility in scheduling! This program is perfect if you're looking for some guidance with your health & fitness goals in a safe environment. ... You just need to commit for 28 days, or 4 weeks, to get started on the right foot with a Personal Trainer who will meet you where you're at. P.S. If you're a past KW Fitness client, ask us about our "past client discount"!!! Click the link for more info! kwfitnessny.info/jumpstart

It's #whatscookinwednesday!! Ok- this recipe has been an absolute favorite around our house! It's super simple, and packed with flavor!... I told Kevin I would pay a lot of money for it at a restaurant haha- it's that good!! ONE PAN THAI CHICKEN COCONUT CURRY: INGREDIENTS: 2 to 3 tablespoons coconut oil (olive oil may be substituted) 1 medium/large sweet Vidalia or yellow onion, diced small 1 pound boneless skinless chicken breast, diced into bite-sized pieces 3 cloves garlic, finely minced or pressed 2 to 3 teaspoons ground ginger or 1 tablespoon fresh ginger, finely chopped 2 teaspoons ground coriander one 13-ounce can coconut milk (I used lite; full-fat will deliver a richer/thicker result) 1 to 1 1/2 cups shredded carrots 1 to 3 tablespoons Thai red curry paste, or to taste (curry powder may be substituted, to taste) 1 teaspoon kosher salt, or to taste 1/2 teaspoon freshly ground black pepper, or to taste about 3 cups fresh spinach leaves 1 tablespoon lime juice 1 to 2 tablespoons brown sugar, optional and to taste 1/4 cup fresh cilantro, finely chopped for garnishing (basil may be substituted) rice, quinoa, or naan, optional for serving Directions: In a large skillet, add the oil, onion, and sauté over medium-high heat until the onion begins to soften about 5 minutes; stir intermittently. Add the chicken and cook for about 5 minutes, or until chicken is done; flip and stir often to ensure even cooking. Add the garlic, ginger, coriander, and cook for about 1 minute, or until fragrant; stir frequently. Add the coconut milk, carrots, Thai curry paste, salt, pepper, and stir to combine. Reduce the heat to medium, and allow mixture to gently boil for about 5 minutes, or until liquid volume has reduced as much as desired and thickens slightly. Add the spinach, lime juice, and stir to combine. Cook until spinach has wilted and is tender, about 1 to 2 minutes. Taste and optionally add brown sugar, additional curry paste, salt, pepper, etc. to taste. Evenly sprinkle with the cilantro and serve immediately! ENJOY! source: https://www.averiecooks.com/thai-chicken-coconut-curry/

If you’re starving yourself, you’re doing it wrong! I saw this meme last year and, even though it’s funny, it doesn’t have to be your truth. Did you know that you can eat good food, feel satisfied AND STILL lose weight?! ... I know, it’s crazy. Message us if you need guidance and our food coaches will work alongside you on your journey!! #eatright #foodisfuel #personaltraining #fayettevilleny #syracuse

MONDAY MOTIVATOR: How Food Impacts Your Energy A major challenge that society is facing right now is that they don’t have the energy to achieve their goals! For most people, it’s a struggle to get out of bed in the morning, they’re sluggish throughout the day, and they seem to be tired ALL the time....Continue reading