Blog

SALMON BURGERS

Salmon Burgers with a “clean” twist. By Chris Hamann. Serving Size: 1 Burger 4 cans (6 ounce) Boneless Skinless Salmon. (I sometimes substitute 6oz of smoked salmon for one can. Gives it a great smoky taste.) 2 eggs 3/4 cup riced vegetable of your choice. (Broccoli, cauliflower, zucchini) 1/2 tsp garlic or one clove 2 tsp…
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EGG MUFFIN CUPS

Egg Muffin cups. By Esther Hartsky. 12 Eggs (or one egg per muffin cup) Favorite Vegetables Bacon (optional) Dash of Red Hot or Favorite Sauce Saute veggies and/or any meat you want w/ favorite dry seasoning Spray muffin pan with olive oil In large mixing bowl, mix eggs well Fill each muffin cup 3/4 full…
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PROTEIN BREAKFAST BARS

Protein Breakfast Bars. By Chris Hamann Makes 4 servings.  8 Egg Whites 1 Cup Steel Cut Oats 1 Cup Blueberries  1 TSP Baking Soda 2 TSP Vanilla Cinnamon to Taste Mix all together Line an 8×8 baking pan with parchment paper Pour liquid mixture into pan Bake at 350 for 35-40 minutes Refrigerate any un-eaten…
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We Need More Fitness

Over the past 23 years as a Certified Personal Trainer, professional athlete, teacher, and coach, I have read and studied as much progressive exercise and nutritional research as possible.  However, it would be reckless and invalid to pass this information along to others without having first tried it to see if it really works for…
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Finding a Fit Balance

By Coach Matt Hartsky There are close to 650 skeletal muscles in the human body.  Skeletal muscles involve bones and joint complexes to move our limbs.  There are additional muscles that connect muscle to muscle and muscle to other tissue. There are 206 bones in the human skeletal system.   Most medical text books list…
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The Biggest Loser Lie

By Coach Matt Hartsky So you watched John Smith lose 13 pounds on television last night and you want to do that too.  When I hear this demand, I usually ask my clients several questions:  1) What is your starting body fat percentage in comparison with John Smith…Do you have 100 or more pounds to lose?…
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Mix it Up to Make it Happen

By Coach Matt Hartsky For the beginning exerciser and gym veteran alike, a couple of the biggest challenges lie in either deciding what to do for the workout or changing up the old routine.   We have all heard stories of a few people who reached their weight loss goals by doing the same thing…
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8 Intensity Game Changers

By Coach Matt Hartsky One of the biggest difficulties facing those who are serious about their strength and muscle building gains is ensuring all muscle fibers have been recruited and exhausted during a given exercise, because it is only by achieving this full motor recruitment that muscle gains can be maximized. The simple answer is,…
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What is a Success Story?

By Coach Matt Hartsky I am often asked, “What is the your best client success story?” What really determines success?  While one person lost over 100 pounds of fat, another stacked on 20 pounds of muscle.  One person fulfilled their goal of competing in a figure competition, but others ran marathons, fifty mile, and 100…
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