EPIC Fitness, LLC

10/11/2025

10/10/2025

Drop the Self-Judgment — Keep the Accountability
Want to know something that’s similar to paralyzing fear and almost as destructive?
It’s self-judgment, being so hard on yourself that you lose positive perspective and lose motivation to keep trying.
• For instance, do you ever tell yourself you’re not good enough for a healthy life?
• That you’re too this or not enough that?
• That “everybody else” seems to have it so easy?
We all do.
But don’t let healthy accountability become a roadblock to exercising regularly, eating right, and managing your lifestyle.
When that inner critic gets too loud, it can erode confidence and motivation.
Try these strategies to keep your mindset constructive, healthy and balanced:
1. Talk to yourself like a friend. Encouragement works better than insults.
2. Challenge negativity. Replace “I always fail” with “I had a rough day, and tomorrow’s a new one.”
3. Celebrate progress. Small wins build momentum, so acknowledge them along the way.
4. Accept imperfection. No one does everything right all the time. (Even you.)
5. Shift your focus outward. Help someone else. It’s the best thing you can do to amp up gratitude and silence the inner critic.
Owning your results means learning from mistakes, not punishing yourself for them. “Yep, I did that. Will do better next time. Onward.”
The most successful people treat themselves with patience and persistence.
If you wouldn’t say it to someone else, don’t say it to yourself.

10/09/2025

Healthy Recipe, Minty Pea and White Bean Dip

It’s always a good idea to include a healthy, plant-based dip on a party spread. This recipe, lightly adapted from “Dinner Party Animal: Recipes to Make Every Day a Celebration” by Jake Cohen, may be your answer. And it could hardly be easier. Simply dump a bag of frozen peas, a can of cannellini beans, and a handful of mint leaves into a food processor and give it a whirl with a drizzle of olive oil, a few garlic cloves, and the juice and zest of a lemon. Makes 3 cups. – Susan Puckett

Ingredients
• 1 (15-ounce) can cannellini beans, drained
• 1 (10-ounce) bag frozen peas, thawed
• ½ cup fresh mint leaves
• 2 tablespoons olive oil, plus more, if desired
• 2 garlic cloves, thinly sliced
• Juice and grated zest of 1 lemon
• Salt and pepper to taste
• Assorted raw vegetable, pita chips, or other dippers
Directions
1. In the bowl of a food processor, combine the beans, peas, mint, 2 tablespoons of the oil, garlic, lemon zest and juice, and ½ teaspoon each of salt and pepper.
2. Process until relatively smooth, then taste and add more salt and pepper if needed.
3. Transfer to a serving bowl and drizzle with a little more olive oil, if desired. Serve with dippers of choice.

10/01/2025

09/28/2025

09/27/2025

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09/26/2025

Resistance Bands Are Small but Smart Workout Tools

When it comes to resistance training, you don’t always need tons of equipment.
Some powerful tools are small, simple, and inexpensive.
Fitness bands have been common in physical therapy offices, gyms and fitness studios for a long time. They gained popularity in homes during the pandemic. They’re still a low-cost, lightweight option for resistance training, which is crucial for people over 50.
Staying strong is essential for staying independent, performing daily tasks, and enjoying sports and hobbies. Resistance training – or weightlifting – is necessary to maintain muscle, strengthen bones, and prevent falling.
You can buy resistance bands for cheap online and in many stores. You can keep them at home, pack them in a bag, or take them outside.
Bands are made of plastic, rubber, or fabric, and provide different levels of resistance. You can use bands for arm curls, presses, seated rows, squats, and all kinds of stretches, moving at your own pace.
Bands help with muscular endurance and joint stabilization, says the National Academy of Sports Medicine. They help you move in multiple planes of motion and achieve a greater range of motion.
Talk to me about strength training, including resistance bands and the safe, effective activities we can use to get you stronger.
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09/25/2025

listen carefully!

09/25/2025

Healthy Recipe, Quick Succotash
Succotash is a perennial end-of-summer side dish that brightens up any table. It’s a cinch to make, travels well, and holds up for days in the fridge. And while this version makes a filling component to a vegan feast, it pairs well with grilled salmon, sauteed pork chops, roast chicken, or any simple protein. Serves 6-8. – Susan Puckett
Ingredients
• 2 tablespoons olive oil
• ½ cup chopped onions (any kind)
• 4 cups fresh or frozen, thawed corn kernels (from about 6 to 8 medium ears)
• 2 cups cooked fresh or frozen lima beans or field peas (or a combination)
• 1 red or green bell pepper, diced
• 1 pint cherry tomatoes, halved
• 2 or 3 minced garlic cloves (or 1 teaspoon garlic powder)
• 1 teaspoon smoked paprika
• 2 teaspoons chopped fresh thyme leaves (or ½ teaspoon dried)
• 2 teaspoons chopped fresh sage leaves (or ½ teaspoon dried)
• Kosher salt and black pepper to taste
• 1 or 2 tablespoons butter (or vegan butter)
• 2 tablespoons chopped fresh parsley (optional)
Instructions
1. Heat the oil in a large skillet over medium-high heat. Add the onion and cook 2 minutes, or until softened.
2. Add the corn, beans and/or peas, bell pepper, tomatoes, garlic, paprika, thyme, sage, 1 teaspoon of salt, and a few grindings of pepper and cook for 6 to 8 minutes, until the vegetables are tender.
3. Stir in the butter and parsley (if using) and cook a minute more, or until the butter is melted. Taste and season with more salt and pepper if needed.