Fitness Friday with Trainer Bradford: Core

Trainer Bradford offers the following services:

  • Nutrition Counseling
  • Diet Plans
  • Customized Workout Programs
  • Customized Meal Plans
  • 1-on-1 Training
  • Group Training

For more information, please contact Bradford at: Bradford.Richmond@anytimefitness.com

Meal Prep – A Typical Day

Meal prepping can be one of your most effective tools in living a healthy lifestyle. Each evening I double the recipe when making dinner. The extra portion of our dinner that night then becomes our lunch for the next day. We typically eat “lean, clean and green” — a phrase that trainers Karena and Katrina from Tone It Up created. This means eating lean meats (chicken, turkey and fish) along with clean foods (this is foods with simple ingredients, such as pasta sauce that only has ingredients you can pronounce) and green veggies such as spinach, asparagus and broccoli.

Here is an example of a typical day for us:

Breakfast: ”green” smoothie

Lunch: chicken, roasted asparagus, ½ of a baked sweet potato

Snack: ⅓ cup homemade Trail Mix (almonds, cashews, chocolate chips)

Dinner: ground turkey and, “clean” pasta sauce, served over sauteed zucchini noodles

Snack: grapes or a small treat (an energy ball or protein cookie, for example)

Some of our favorite lunch/dinners include:

  • Taco Salad
  • Chicken with sweet potato and greens
  • Salad with chicken and veggies
  • Chicken Stir Fry
  • Homemade pizza
  • Turkey meatballs with zucchini noodles

I’m a big proponent of snacks. (My family will tell you that I almost always have snacks, and a bottle of water, with me — just in case.) I’ve learned that I am typically not hungry between breakfast and dinner, but I am hungry again after dinner. You have to find what works best for you. Here are a few options for when to reach for a healthy snack:

Breakfast — Snack — Lunch — Snack — Dinner

Breakfast — Lunch — Snack — Dinner — Snack

Breakfast — Snack — Lunch — Snack — Dinner — Snack

Pre-workout snack — Breakfast — Lunch — Snack — Dinner

Fitness Friday with Trainer Bradford: Upper Body

Trainer Bradford offers the following services:

  • Nutrition Counseling
  • Diet Plans
  • Customized Workout Programs
  • Customized Meal Plans
  • 1-on-1 Training
  • Group Training

For more information, please contact Bradford at: Bradford.Richmond@anytimefitness.com

Skillet Lemon Chicken

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One night I was standing in my kitchen trying to decide what to make for dinner.  My husband and I eat a lot of chicken but I didn’t want to just make plain chicken (boring). So I looked at the ingredients we had in our refrigerator and the spices we had in our pantry. I found lemon juice, oregano, thyme and garlic powder. I don’t know about you, but I LOVE thyme. Here’s what I came up with that night:

Ingredients:

2 chicken breasts ( I typically butterfly the chicken into cutlets first and then cut it into smaller nugget- sized pieces. If you prefer, you can cut the chicken straight into pieces).

¼ cup lemon juice

1 teaspoon thyme

1 teaspoon oregano

1 teaspoon garlic powder

Directions:

  1. Add chicken to a skillet on medium/high. (Our stove has numbers and I typically cook this between 7 and 8.)
  2. Cook the chicken on high for 5 minutes. After the chicken has started to brown, add ¼ cup lemon juice.
  3. Stir in 1 tsp thyme, 1 tsp oregano and 1 tsp garlic powder. Let cook for 8-10 minutes
  4. Chicken is fully-cooked when a meat thermometer registers at 165°.

Fitness Friday with Trainer Bradford: Lower Body

Trainer Bradford offers the following services:

  • Nutrition Counseling
  • Diet Plans
  • Customized Workout Programs
  • Customized Meal Plans
  • 1-on-1 Training
  • Group Training

For more information, please contact Bradford at: Bradford.Richmond@anytimefitness.com

Fitness Friday with Trainer Bradford

Hi y’all! I am so excited to announce that I have teamed up with Personal Trainer Bradford Richmond from Anytime Fitness in Haysboro (in Calgary) to put together a four-part series for you: Upper Body, Lower Body, Core and Nutrition. Bradford has been a Personal Trainer for 16 years.  He has so much knowledge in the field, it is amazing! I can’t wait to share this series with you.

Let me tell you a bit about Bradford. He attended Mount Royal University (MRU) in Calgary, Alberta , Canada, and played football there as a Linebacker and Defensive End. Bradford received a Personal Fitness Trainer diploma. He believes that you should always be learning. “The field of personal training is always evolving and it’s important to have the latest knowledge in the field,” he told me. Bradford has a number of certifications, including ISSA – Nutrition, Strength & Conditioning,  ISSA – Certified Personal Trainer, CanFitPro – Personal Training, Ace – Nutrition, Sports Performance, Agatsu – Kettlebells, TRX Certification and Pre & Post Natal. IMPRESSIVE, right?

When I asked Bradford what his favorite part of being a Personal Trainer is, he said, “I really enjoy helping people to see results. I like to force my energy on people. Basically, I always want people to leave the gym in a better mood than when they arrived. I am always in a good mood. As soon as I walk through the door I am happy.”

Bradford offers the following services:

  • Nutrition Counseling
  • Diet Plans
  • Customized Workout Programs
  • Customized Meal Plans
  • 1-on-1 Training
  • Group Training

For more information, please contact Bradford at: Bradford.Richmond@anytimefitness.com