Rizzo Fitness

05/01/2017

Are you one of the 12% that don’t eat breakfast or one of the more than 50% of people who skip it at least once a week!?

I’m sure you’ve heard this a hundred times….but breakfast REALLY is the most important meal of the day!

People who skip breakfast will usually say it’s because they do not have enough time, would rather hit the snooze button, or simply do not have anything to eat at home.

THIS ----> Research has found that “skipping breakfast is associated with a significantly higher risk of obesity.”

And that’s not it! If you eat a healthy breakfast…

It has been proven to improve spatial and short-term memory in children
It will boost your energy levels throughout the day
It will enhance your ability to concentrate, focus, and get stuff DONE!
It means you’ll be MORE likely to exercise more often
It means you’ll be less likely to drink alcohol and smoke
Want a few great options to choose from for a healthy breakfast!?

Here’s a link to some easy to make and nutritious breakfast recipes: http://greatist.com/health/healthy-fast-breakfast-recipes

Your challenge this week is to kick-start your day with a healthy breakfast! No excuses allowed!

Are you in? Let me know in a comment below!

Also, if you have any favorite healthy recipes for breakfast, please share them with us in the comment below!

(reference: http://aje.oxfordjournals.org/content/158/1/85.full)

Many of these healthy breakfast ideas are perfect for packing as snacks too!

04/18/2017

We all have fears... Sometimes our fears make sense and other times they have a much deeprer meaning!

02/22/2017

Morning routines are key to achiving everything you need to in your day! What is your morning routine?

02/20/2017

Okay, so before you start making excuses and complaining how busy you are this week or that you can’t cook, hear me out!

Eating at home does require more time and effort, but can we talk about some of the positive sides for a few minutes instead?

1. Homemade meals cost less, so lets begin with that – you’ll save money.
2. By eating at home, you’ll always know what’s in your food. You’ll also be more likely to eat a LOT less calories!
3. Dining out means you are exposed to greater temptations. And we all know most of us eat with our eyes first!
4. Eating a healthy diet will definitely give you more energy throughout the day… which leads to more confidence, increased productivity, and better relationships.
5. Cooking gives you the opportunity to have quality time with your family and friends. Memories of cooking dinner and eating as a family last a lifetime.

So if you’re leading a busy lifestyle and you dine out a lot, this may be challenging for you at first.

3 Key Tips for making this week a success:
1. Plan all of your meals ahead of time
2. 3. Save time by doing a 2-3 hour cooking session where you make ALL of your food for the entire week!
Always keep ready-to-eat food nearby. I call these GREEN LIGHT foods. Most people fail when they are hungry and run out of great options at home or at the office!

Your challenge this week is to prepare your own meals and eat at home for a change. If you already have plans for brunch or dining out, invite them over for a nice home cooked meal!

If you want to be part of this challenge, let me know in the comment section below!

02/15/2017

02/13/2017

It can be a real challenge living in the present moment because it’s all to easy to get sidetracked thinking about the past, worrying about the future, or distracted by technology!

Being present is something you can practice on daily basis. It won’t happen overnight, but it’s something that if you’re paying attention to and aware of, you will get better and better at living more in the moment.

Here are a few reasons why it’s important:

You can improve your social skills, like speaking less nervously and listening thoughtfully, with your attention focused on the person you’re interacting with.
Also, you know that when you write, paint or do some other creative work, you do a much better job when you are not thinking that much. Things just “come naturally” and more easily to us when you’re living in the present.
The “present” mind observes the world with more clarity and curiousness… and suddenly ordinary things become more fascinating and amazing!
Being present helps you steer away from stress. You become more calm, centered, and can put things more easily in perspective.
It’s a great release from that horrible tendency to overthink and over-analyze.
You become more open to new ideas and other people, because living in the present strips away many of the barriers and prejudices within your mind.
When you are in the present, you enter a playful state of mind. You may even feel that many things become more enjoyable and easier to do!

Simple ways to keep focused on the present are by meditating, paying attention to your breathing, and by focusing on who or what is in front of you throughout the day. Leave your cell phone ringer off, turn off FB notifications, and keep your attention on the sights, smells, and sounds that are around you!

Your challenge this week is to practice being PRESENT! Are you in with me? Let me know in the comments!

02/09/2017

Roasted Chicken with Lemon Garlic Veggies (servings 4)

Ingredients:

6 Tbsp Olive Oil
2 lemons, 1 thinly sliced, 1 juiced
4 tsp minced garlic
1 tsp kosher salt
½ tsp freshly ground black pepper
¾ pound trimmed green beans
8 small red potatoes, quartered
4 boneless, skinless chicken breasts

Directions:

Coat a large baking dish with 1 tbsp of the olive oil. On the bottom of your dish, arrange lemon slices in a single layer.

Combine the remaining oil, lemon juice, garlic, salt, and pepper in a large bowl. Coat the green beans, potatoes and chicken in the oil mixture. Start by adding the green beans first. Toss to coat. Then, using tongs, remove the green beans and place them on top of the lemon slices.

Next, add the potatoes to the olive-oil mixture and toss to coat. Using your tongs again, arrange the potatoes over the green beans, along the inside edge of the dish. Last, coat the chicken in the oil mixture and place in your dish. Pour any remaining olive-oil mixture over the chicken.

Cook at 350°F for approximately 1 hour and 15 minutes (or until potatoes and veggies look soft and chicken cooked through). Serve warm.

(Credit: http://lilluna.com/lemon-chicken-with-veggies/)

Roasted Lemon Chicken with Veggies including green beans and red potatoes. One of the easiest and yummiest dinner recipes!

02/08/2017

Did you know that an avocado is actually a fruit?! And…it’s really unique! This single-seeded berry from Mexico is high in healthy fats, whereas most fruits are primarily made of carbohydrates.

If you’re not already crazy about this green superfood, I’ll give you a few extra reasons why you should be!

They are PACKED with nutrients and contain over 20 vitamins and minerals.
Avocados are loaded with antioxidants and helps boost your immune system!
They are great for your eyes and protect you against cataracts and macular degeneration.
Pound for pound, avocados actually contain more potassium than bananas! (which supports healthy blood pressure levels.)
Avocados and avocado oil are loaded with heart-healthy fats…which can help lower inflammation in your body (the root of all disease).
Avocados have been known to help combat certain types of cancer including mouth, skin, and prostate cancer.
Because avocados are high in fat, you’ll be able to absorb other “fat soluble” vitamins (like A, K, D, & E) even better! Team up your avocado with other veggies for an energy-packed day!
They are fiber-rich, which means you’ll feel fuller, faster…which is great to help promote weight loss because it will help you to avoid over-eating!
So this week, I’m challenging you to include 1 serving of avocado in your meals at least 3 days this week.

Here’s a cool link if you need some inspiration for recipes with avocados: http://greatist.com/health/39-deliciously-unexpected-healthy-avocado-recipes

If you want to join me for this challenge leave a comment bellow and tell us how you prepare your avocado meals.

We've rounded up nearly 50 delectable recipes for when your next avo craving hits.

02/03/2017

Ever set your alarm for the same time every morning for few weeks? After a little while, your body will automatically get up right around that same time even without an alarm clock! Creating a sleep routine (where you go to bed and wake up the same time…yes even on the weekends) will help regulate your internal clock to get a better night’s rest.

What time are you going to bed tonight?

01/30/2017

Psychologist Philip Zimbardo did a study with USA Today a few ago asking Americans how “busy” they were.

More than 50% of people said they are busier now than they were in previous years and that they sacrifice friends, family and sleep for the success.

“Suppose you have 8 days a week? What would you do?”… they asked. People responded that it would be AMAZING because they’d have extra time to work harder and get more done. There was no mention of spending more time with family and friends….and certainly no mention of getting more sleep!

The truth is, sleep affects everything from your skin to your mood, digestion, relationships, and even your productivity.

Getting quality sleep is all about practicing good sleep hygiene, which means:

Avoid naps during the day because they can disturb your normal sleep pattern.
Be physically active in the morning/late afternoon to improve sleep and reduce stress.
Avoid large meals close to bedtime, as well as caffeine, ni****ne, and alcohol because digestion can disrupt sleep.
Avoid bright electronic screens before bed and get outside because natural daylight causes many positive changes in your brain.
It’s important to associate your bed with sleeping, not spend time in bed playing video games, watching TV or browsing the Internet.
The point is that because everyone is so “busy” these days, sleep takes a back seat! Let’s make sleep a priority this week and get busy making sleep a priority!

Your challenge this week is focus on getting at least 7 hours of quality sleep this week by practicing some of the tips mentioned above!

Are you in? Let me know in a comment below!