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!

01/27/2017

Between our phones, tablets, computers and TV’s… the average person will spend over 10 hours each day in front of their screens! It’s important to make sure we give our eyes and minds a break periodically throughout the day. Meditation, listening to classical music, and taking a walk outside are all great options! What is one of your favorite things to do when you need a refresher?

01/25/2017

5 Ingredient Peanut Butter Energy Bites (servings 12 bites)

Ingredients:

⅔ cup creamy peanut butter
½ cup semi-sweet chocolate chips
1 cup old fashioned oats
½ cup ground flax seeds
2 tablespoons honey

Directions:

Combine all 5 ingredients in a medium bowl. Stir to combine. Place in the refrigerator for 15-30 minutes so they are easier to roll.

Roll into 12 bites and store in the fridge for up to a week.

(Credit: http://chefsavvy.com/5-ingredient-peanut-butter-energy-bites/)

Quick and Healthy 5 Ingredient Peanut Butter Energy Bites. Takes less than 10 minutes to make with only 5 ingredients! Loaded with peanut butter and flax seed.

01/25/2017

5 Ingredient Peanut Butter Energy Bites (servings 12 bites)

Ingredients:

⅔ cup creamy peanut butter
½ cup semi-sweet chocolate chips
1 cup old fashioned oats
½ cup ground flax seeds
2 tablespoons honey

Directions:

Combine all 5 ingredients in a medium bowl. Stir to combine. Place in the refrigerator for 15-30 minutes so they are easier to roll.

Roll into 12 bites and store in the fridge for up to a week.

(Credit: http://chefsavvy.com/5-ingredient-peanut-butter-energy-bites/)

01/25/2017

Its not even a month into the new year! What have your favorite movies been? It is ok if they came out in 2016 or earlier.

01/23/2017

Technology is AMAZING. We use it nearly every single day...and it absolutely improves the quality of our lives and puts the world at our fingertips.

However…. it can also be highly addictive, distract our attention, and can cause us not to be fully “present” in the conversations we’re having, the tasks we’re working on, or the roads we’re driving on.

How many times have you been out to dinner and not been truly present because you’ve been glancing at your phone all night checking to see if you got a text message? Or how often have you been driving and checking your FB news feed and somehow “arrived” at your destination without remembering how you got there!

I’m challenging you to UNPLUG for 1 day this week! (Just ONE- I know you can do it!)

Before you say “there’s no chance”… Being addicted to your devices can:

Increase your feelings of loneliness, isolation, and depression
Cause you to feel more anxious and inadequate
Increase your levels of stress
Exacerbate ADD
Decrease your lack of creativity
Lower your ability to concentrate and focus
Cause a lack of quality sleep

Most importantly, live is about LIVING and being PRESENT in the moment! It’s about spending quality time with people you love and care about.

Are you up for the challenge? If you’re ready to give up your devices for a day, let us know in a comment below!

01/20/2017

Here is a quick 30 minute workout to get your weekend started!

3 rounds
Back Lunge with shoulder press 15x each side
Side plank hip touch 30x each side
Single heal touch crunch 15x each side
Burpee high knee jump 10x ea

Complete 15 reps each minute on the minute for 8 minutes
Mountain Climbers
Jumping Jacks

01/19/2017

If you had zero physical or financial limitations, where would your imagination take you?!
Your bucket list is what your heart truly wants. Let’s make this year EXTRAORDINARY.

“The person who really wants to do something finds a way; the other person finds an excuse.”

Make a commitment to yourself to really give it everything you’ve got to make your bucket list (that you created earlier this week) a reality this year. Are you 100% in?

01/18/2017

2 tablespoons good-quality vegetable oil
2 tablespoons minced garlic
1 tablespoon minced fresh ginger
4 scallions, chopped
1 lb broccoli, cut into bite-size pieces, the stems no more than 1/4-inch thick
8 ounces button mushrooms, cleaned, trimmed and sliced
Salt
1 cup water
8 ounces boneless, skinless chicken breasts or thighs, cut into 1/2- to 3/4-inch chunks or thin slices and blotted dry
2 tablespoons soy sauce
Freshly ground black pepper

Directions:
Put a large, deep skillet over medium-high heat. When it’s hot, add half the oil, swirl it around, and immediately add half the garlic and ginger. Cook for 15 seconds, stirring, then add the broccoli, mushrooms and all but a sprinkling of the scallions.

Raise heat to high, and cook, stirring, until mushrooms release their water and broccoli is bright green and beginning to brown, 3 to 5 minutes.

Sprinkle with salt; add 1-cup water. Stir and cook until almost all liquid evaporates and broccoli is almost tender, another minute or two more, then transfer to a plate.

Turn heat to medium, add remaining oil, then remaining garlic and ginger. Stir, then add chicken and turn heat to high. Cook, stirring occasionally, until chicken has lost its pink color, three to five minutes.

Turn heat to medium. Return broccoli, mushrooms and juices to the pan, and stir. Add soy sauce, sprinkle with more salt and some pepper; add a little more water if mixture is dry. Raise heat to high and cook, stirring occasionally, until liquid is reduced slightly and you’ve scraped up all the bits of chicken. Taste and adjust seasoning, garnish with remaining scallion and serve.

(Credit: Mark Bittman http://cooking.nytimes.com/recipes/1013417-broccoli-stir-fry-with-chicken-and-mushrooms)

This recipe is by Mark Bittman and takes 30 minutes. Tell us what you think of it at The New York Times - Dining - Food.

01/16/2017

This week your challenge is going to be a really FUN one!! We’re already a few weeks into January, so let’s get started with our 2017 Bucket List!

Bucket lists are great because:
They make you stop and think about what you really want to do, experience, and achieve in your life
They are a great reminder that life is short and you should live it passionately and with intention
They keep you in touch with your dreams and encourage you to get creative and curious!
The key to a successful bucket list… is to remove the limits from your mind!

Get it out of your head for a moment about what you “think” is possible… and dream BIG!

So, the first step is to brainstorm ideas and try to think of things you’d like to do this year as if there are no limitations.

Your bucket list should get you excited. It should stir up some emotion inside of you- if it doesn’t, then don’t add it to your list!

To avoid having too much on your list this year, try putting just one thing on your list for each month. This way, you have a plan for something fun and exciting that you want to do each month in 2017!

If you want a few ideas, check out this site: bucketlistjourney.net/my-bucket-list

Once you’re done, share your list with the rest of us!

You up for trying something new this year and challenging yourself with a 2017 bucket list!?

Share one item on your list in a comment below and let’s all be a part of an AMAZING 2017!!

My Bucket List This is my bucket list. It is continuously being altered, updated, contemplated and rejuvenated, much like myself. Yes. The bucket list is huge. Yes. I do think that I can complete everything on it. I may also believe in unicorns. You can click on the links of completed goals to read…

01/14/2017

Set goals with conviction and true belief that you can accomplish them.
As Napoleon Hill said:

“Whatever the mind of man can conceive and believe, it can achieve.”

Don’t ever underestimate the power in that.
If you created your vision board last week- look back at each item on there with the full belief that you WILL reach that goal this year. What is one item that you had on your vision board you’d like to share with the rest of the Rizzo FitFam!?
Leave a comment below and share it with us!

01/13/2017

Sautéed Chicken Thighs with Garlic, Red Wine, and Rosemary
Serve the chicken with a nice crisp salad.

Ingredients:
2 Tbsp. Extra Virgin Olive Oil
6 boneless, skinless chicken breasts
3 garlic cloves, minced or passed through a garlic press
1 cup medium body red wine
1 cup chicken stock
1 28 oz. can crushed tomatoes (San Marzano if possible)
1 ½ tsp. fresh chopped rosemary or ¾ tsp. dried
¼ cup fresh flat leaf Italian parsley or 1 Tbsp. dried

Directions:
Preheat Oven to 350°. In an oven safe sauté pan, on medium heat, put olive oil and chicken in one layer and cook until slightly golden. (Repeat, if necessary). Lower heat and remove chicken from the pan. Add garlic, and cook for 10 seconds. Do not let the garlic burn. Add the wine and bring to a boil, scraping up any browned bits from the bottom of the pan. Add the broth. Simmer for 5 minutes and let the liquid reduce by 1/3.

Return the chicken to the pan, along with any juices. Add the crushed tomatoes, rosemary and parsley.

Place pan in preheated oven and cook for approximately 30 minutes until chicken is done and tender.

Check for seasoning. If you like, add Kosher or Sea Salt, optional.

I switched out chicken breasts for chicken thighs because I prefer them and I am trying to cut down on the fat content. Link to the origional recipe is below

Compliments of Eileen Forte and Paleo Simplified. www.paleosimplified.com

Shop Paleo Simplified for a delicious selection of paleo / gluten free snacks online. Raw, vegan snacks / meal replacements loaded with super foods.

01/11/2017

I was just at Harry Potter World last week and I am a super nerd and can't stop thinking about all the things I would do with magic!

If you could perform magic what is the first thing you would do with it?

01/09/2017

Books can take you places you’ve never imagined. They improve the quality of your life, and take you to new heights personally and professionally… not to mention help keep your brain healthy and even help you to reduce stress!

They can be a great escape while at the same time help you slow down and become more present.

Reading has been a big part of my life, and I wanted to share a few of my favorite books.

Here are my Top 5 Favorite Books (This was such a hard list to make:
The Red Tent, by Anita Diamant
The Mindful Athlete, by George Mummford
Mind Gym, by Gary Mack
Harry Potter, by JK Rowling
A Thousand Splended Suns, by Khaled Hosseini

Your challenge this week is to choose a book (from this list or not) ]It could be anything from personal growth, history, fantasy, business, family, cooking, underwater basket weaving…literally anything that interests you!

There are so many great books out there.

When you’re reading- make sure you’re truly focused on the book and don’t have your cell phone right next to you! The goal is to be present while you read so the book can take you to a new place of personal reflection and development or care free wonder.

Are you IN for your challenge this week!? I’d love to hear your choices. Let me know in a comment below.

01/04/2017

One-Pan Healthy Sausage & Veggies (Servings 4)�

Ingredients
2 small (1 cup) red potatoes, cubed
3/4 lb. green beans, ends trimmed
1 large head of broccoli (1 and 1/2 cups), chopped
2 large or 6-7 mini (1 and 1/2 cups) sweet bell peppers, chopped
9 oz. sausage
6 Tbsp. extra virgin olive oil
¼ tsp. red pepper flakes, optional
1 tsp. paprika
1/2 tsp. garlic powder
1 Tbsp. dried oregano
1 Tbsp. dried parsley
1/4 tsp. salt
1/4 tsp. pepper

*Optional: fresh parsley, quinoa/rice to serve with, Parmesan cheese

Directions:
Preheat the oven to 400 degrees F.
Line a large sheet pan with foil or parchment paper.
3. Slice sausage like thick coins.
4. Place all the veggies and sausage on a sheet pan. Pour the olive oil and all the spices on top. Toss to evenly coat all the veggies and meat.
5. Bake 15 minutes, remove from the oven and flip/stir all the veggies around. Return to the oven and bake for another 10-15 minutes or until vegetables are crisp tender and sausage is browned.
6. If desired, sprinkle freshly grated Parmesan cheese over the veggies and sausage as soon as they come out of the oven.
7. Enjoy with rice or quinoa and fresh parsley if desired.

(Credit http://www.chelseasmessyapron.com/one-pan-healthy-sausage-and-veggies/ =5830687)

Healthy garlic-parmesan roasted veggies with sausage and herbs all made and cooked on one pan. 10 minutes prep, easy clean-up!

01/03/2017

Mine is: It only takes 10 seconds.

I am sure you have heard people say a new year 365 opportunities. But I disagree! Every 10 seconds you make a decision. To sit and watch TV or use the time to organize your meals the next day, or lay out your clothes so you have more time for a morning workout.

Every 10 seconds you have a choice to take a baby step towards your goals or stay where you are.

01/02/2017

Let’s start the New Year off right and with INTENTION. Time to get creative!

Have you ever heard of a vision board?! I started making them back in College with the University of Utah Women's Gymnastics Team. Whether you said yes or no- your challenge this week is to MAKE ONE! ☺

So what is a vision board?

A vision board is basically a board (made out of poster or cork) where you post meaningful pictures or words that represent goals, attributes, or things you would like to attract and work towards in your life.

I believe in being proactive rather than reactive in your life.

Part of that means you have to FIRST know what you WANT!

Once you know that… you can move forward toward your goals.

Your vision board will serve as a source of inspiration. It’s there to keep you focused, motivated, and to recharge you with positive energy.

The one rule of creating a proper vision board is this: ANYTHING is allowed and there are no limitations! Just open your mind and don’t let anything hold you back.

Here’s how to create your vision board:

Pick out your board: cork board, poster board, pin board, etc.
Next, get markers, stickers, a glue stick, scissors, and a lot of magazines that you love.
Next, cut and paste words or pictures from the magazines of quotes, sayings, or affirmations that you love, places you want to visit, and images that reflect your personal or professional goals … basically anything you want for yourself or in your life - as long as it represents something meaningful and important to you.
Once you’re happy with your vision board, place it somewhere that you’ll see it every day!

So- are you up for living 2017 with INTENTION and creating your vision board this week?

If yes, let me know and post a pic of your vision by Friday

12/02/2016

December's Charity of the month!! Make sure you are checking in to Rizzo Fitness

11/28/2016

Constructive self-evaluation is important because we get to reflect on things that have happened.
It also gives us insight into how we can grow and do things differently in the future.
Self-reflection is considerate and respectful inner dialogue.
Negative self-talk, on the other hand, drains our energy and confidence; triggers feelings of shame, sadness, frustration, embarrassment and hopelessness. It interferes with our progress and prevents us from moving forward.
Many studies show that harsh self-criticism causes higher levels of stress, anxiety and depression.
Now some good news! We CAN learn to speak to ourselves in a kinder and more respectful manner… but of course any change comes with practice.
Pay VERY close attention to your inner self-talk and the conversations in your head.
Here are a few exercises to consider when training your mind to think differently:
(Some of these might seem a little out there, but if you stay open-minded, this could have an incredible impact on you!)

1. What would you say to a friend who is in the same situation? How would you talk to them? What advice would you give? Or… what would your best and dearest friends say to you in those moments?

2. Be mindful of your thoughts and instead of telling yourself: “I’m so disorganized!” train yourself for success, "I’m not as organized as I’d like to be so I’m going to commit to cleaning one area of my home each week until I feel more organized."
3. Give your inner critic a name… it will be hard for you to take those inner remarks seriously if you say: “Oh, here’s that old Nag again!” Brené Brown, PhD, a research professor at the University of Houston Graduate College of Social Work and author of The Gifts of Imperfection, calls hers “The Gremlin”.

4. Shame breathes 3 things: fear, blame and disconnection. If you have any of these emotions running around inside your head, find the courage to call someone and talk about it! Make sure this person is supportive, and you’ll probably end up feeling a lot better and possibly even laugh about it.

5. Embrace imperfection! Realize deeply that there’s nothing interesting about being perfect.
You know what else? No one ever inspires others by being bulletproof, but their willingness to mess up and try again!

Your task this week is to change your inner-self talk to something empowering and positive.

First, just become aware of the conversation going on in your head, and then use the strategies above that resonate with you to help shift the conversation.
Keep in mind this is something we ALL struggle with at some point or another.
Are you in!? Let’s all support each other because we’ve all got our own “stuff” to work on! ☺