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Blog

Approachable health tips from the personal trainers of TorqueStrong

Filtering by Tag: Clean eating

Roasted Beet and Arugula Salad

Alydia Bryant

After last weeks post about Nutrition and Fitness we received a number of requests for the recipe of the salad we used in the the post! SOOOOO here it is!

To Start and Helpful Tips:

  • Preheat oven to 400 degrees

  • Gather a baking sheet, mixing bowl

  • Thoroughly rinse produce and pat dry

  • Prepare a baking sheet with foil and cooking spray

  • Red beet juice is a strong dye (it's even used as food coloring), so cut red beets last to avoid staining other ingredients. Separate red and golden beets on baking sheet to keep colors distinct.

  • Shallots bring a slightly assertive onion-garlic flavor when used raw. Use to taste when adding to vinaigrette.

Ingredients:

  • 1 Shallot
  • ¾ oz. Pistachios 
  • 2 Golden Beets
  • 2  Red Beets
  • 1½ fl. oz. Champagne Vinegar
  • ½ oz. Honey
  • 3½ oz. Baby Arugula
  • 1 oz. Goat Cheese Crumbles
  • olive oil
  • salt and peper

Directions:

Torquestrong, Lynchburg Va, Healthy, Clean Eats, Personal Training

1. Peel and slice shallot into very thin rounds. Coarsely chop pistachios. Trim tops off golden beet and red beet, peel, halve, and cut into ¼" dice. Keep beets separate. Rinse chicken breasts, pat dry, and season both sides with ½ tsp. salt and ¼ tsp. pepper.

2. Place golden beets and red beets on separate halves of prepared baking sheet. Toss both with ½ tsp. olive oil, ¼ tsp. salt, and a pinch of pepper. Roast until tender, 20-25 minutes. Set aside to cool. While beets roast, make dressing.

3. Make the Dressing: Combine Champagne vinegar, honey, 2 Tbsp. olive oil, ¼ tsp. salt, and a pinch of pepper in a large mixing bowl. Add shallot rounds (to taste) and set aside.

4. Add arugula and beets to bowl with vinaigrette. Toss to coat. Garnish with goat cheese (breaking up with your hands if needed) and pistachios. 

torquestrong, Lynchburg Va, Personal training, health, wellness, fitness
 

From Couch Potato to Something Fierce.

Alydia Bryant

Wendy was no stranger to the gym or exercising. She’s tried just about everything in town so I was excited to see what we could do in 12 weeks.

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Wendy’s lifts were astronomical in gains, not just that the further through Amazing 12 she got the less she felt her agonizing back pain.

 

Bench 30lbs-75lbs

Military Press 25lbs-50lbs

Squat-45lbs-70lbs

Wendy Got a chin up on week 11 for the first time in years.

 

Wendy lost a total of 11.4 lbs and 8.6 inches.

 

I could be more proud of Wendy’s accomplishments over the last 12 weeks and I can’t wait to see what this next season brings for her! Here is what she had to say:

  "In the winter of 2015 I broke my ankle and went from an active lifestyle to couch potato. I found that long after my injury healed,  I remained unmotivated and unsuccessful in developing a fitness routine. Signing up for Amazing 12 was my own self-applied kick in the behind to getting myself back into physical activity.  The program has exceeded my own expectations for gains in strength and cardio.  It's truly been amazing to see the changes in my body and steady gains in lifting.  I also have a history of back injury and occasional flair ups of  pain  Alydia has taught me so much on proper technique and how to protect my back from injury. She researched and modified to allow me to continue to succeed but with the number one focus to not cause pain or further injury."

 

If you are ready to take your life back then apply today for the next Amazing 12. The Next wave starts Aug 22nd and we can’t wait to have you join us. email info@torquestrong.com or visit Torquestrong.com/amazing12 for info.

Weightloss is NOT Linear.

Alydia Bryant

If you are reading this blog or follow me on social media, then you probably have an idea of how I feel about the scale. Sometimes that little reminder that the scale only measures one factor isn't enough. So today I want to paint a little picture.

 

Imagine you are managing a business. On Monday your sales are 50% higher then normal. Then Tuesday, Wednesday and Thursday they are normal. Friday they are up 25%. Saturday the sales drop a bit by 2% and Sunday they drop 10%.

 

Yea, Saturday and Sunday were not great days at all. They actually kinda sucked for business. But Monday and Friday had better sales then you have seen in months. Do you completely change your business model because your sales were low on Saturday and Sunday at a risk of never having days like Monday and Friday? 

 

Now, you probably wn't find my picture on the corner of Forbes Magazine anytime soon, but I am pretty sure it would be pretty foolish to abort your plan because you had two days of business that were a little below normal. Sure some strategic planning and analyzing may take place but you certainly wouldn't want to make any drastic changes. Your plan worked WONDERS on Monday!

 

Weightloss can be really similar to this at times. Some days you may see a drastic drop on the scale, inches lost, and an overall increase of energy. Then a few days or weeks later your scale might actually have gone up. Does that mean you are gaining fat? Does that mean you are no longer losing fat? It most certainly does not. It just means your body is changing. It's probably working to build muscle. OR it's preparing to do a HUGE elimination in the next few days. (I think you know what I'm talking about)

 

A lot of times people start to see awesome changes take place in the beginning and they begin to 1. Loosen the reigns or 2. Start to tighten them in hopes to see quicker results. We have become sooo accustomed to wanting quick results daily that we forget to take a step back and evaluate the overal achievements we have made! It's ok if you have small steps in the "wrong" direction as long as the bigger picture shows an overal increase in the right direction. 

 

Weightloss is not linear.... And I still think you should drive a sledge hammer through your scale 🤓😳🤔

 

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