Yardie Fitness - Home of Amazing Transformations!

Home of Amazing Transformations!

Are you ready to commit to making fitness a lifestyle? Do you need some help staying motivated? Do you need to work on your discipline? Do you need someone to hold you accountable? Are you looking for fitness programs that are highly effective, affordable and offer variety? Do you need guidance to help you make better decisions about food?

If so, come and join D Wizard of Abs and Yardie Fitness on the road to health and fitness! Yardie Fitness has fitness boot camp programs designed to jumpstart and reignite your fitness plan and goals. We offer a variety of other fitness and nutrition services and products that promote healthy living through the use of simple tools and techniques. We take pride in our belief that fitness is a lifestyle, not a goal.

Yardie Fitness strives to reach individuals and communities in unique and interesting ways to encourage and lead them on the road to health and fitness. We provide our clients with a framework in fitness and nutrition that enables them to attain outstanding results, achieve their own personal goals, and make major body and lifestyle transformations. Yardie Fitness clients are living testaments that through hard work, dedication and discipline, major transformations in your inner and outer self can take place! Explore our web site to check out some of the amazing transformations and to learn how we can assist you on your own personal journey to a healthier lifestyle!

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Nutrition 101

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Nutrition 101

Understanding the basics about food and nutrition is fundamental for embracing and successfully leading a healthy lifestyle. The following information highlights some tidbits to store in your health and fitness knowledge chest!

Food is made of 3 macronutrients: carbohydrates, proteins and fats.
Carbohydrates are a major source of energy in the diet and are broken down by the body into glucose. There are 4 calories in each gram of carbohydrate. Healthy carbohydrates sources include: brown rice, whole wheat pasta, beans, sweet potatoes and fresh fruit.
Proteins are digested by the body into amino acids which are used to build and repair cells. There are 4 calories in each gram of protein. Healthy protein sources include: lean cuts of meat, fish, beans egg whites and low fat milk/dairy.
Fat is also an energy source for the body. However, consumptions of certain types of fat and excessive quantities of fat are linked to a variety of disease and health issues. There are 9 calories in each gram of fat. Healthy fat sources include: olive oil, canola oil, nuts, seeds and fatty fish.
The foundation of a healthy diet consists of high quality whole foods such as fruits, vegetables, whole grains, lean meats, poultry, fish, beans, eggs and nuts.

Foods that are highly processed and refined should be avoided. These foods typically are high in saturated fats, trans fats, cholesterol, salt (sodium) and/or added sugars

Pantry Makeover

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Pantry Makeover

A few minor changes to the contents of your pantry and fridge can add up to a major impact on your diet. Try these 10 tips to give your diet a healthy boost!

1. Remove unhealthy items and items that you are more likely to binge on from your pantry. If junk easily accessible, you’ll probably cave into an unhealthy craving, so keep temptation at bay by clearing the junk food out of the house!
2. Stock up on whole grains! Replace white rice with brown rice. If you’re concerned about the additional amount of time to cook brown rice, many stores now sell pre-cooked brown rice that can be found on the shelf and in the freezer section. Replace your regular spaghetti with a whole grain version. Stock up on oatmeal instead of sugary cereal. Make sure your bread is made of whole grains.
3. Stock up on lean meats and heart healthy fish! Keep some high quality frozen fish fillets or chicken breast fillets on hand for quick, healthy tasty meal idea.
4. Say farewell to whole milk, cheese and yogurt. Replace your full fat dairy items with no fat or low fat versions!
5. Avoid premade sauces, dressings, gravies. They are often filled with unhealthy fats, sugar and sodium. Learn to make your own healthy version!

Meal Planning

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Meal Planning

Plan! Plan! Plan! Planning is the key to taking control of your nutrition and not letting food take control of you! Follow these guidelines and you too will see success with eating right!

Eat frequently. Eat 3 small meals and 3 small snacks each day. A small meal or snack should be consumed every 2.5 – 3 hours.
Eat balanced meals. Eat 50% carbohydrates, 25% protein, 25% fat.
Portion control is key. Measure your serving sizes. Use a smaller plate to resist the temptation to pile on excessive amounts of food.
Avoid eating 2 hours before bedtime.
Create a daily or weekly meal plan. Shop and prepare meals in advance according to your plan.
Be aware of everything you eat and drink. It is helpful to actually record this information to heighten your awareness.
Buy a lunchbox! Take your prepared foods along with you if you will be away from home for extended periods of time. Buy a small (or large) insulated lunchbox with reusable ice packs to keep your food at safe temperatures while you’re out.
If you have to dine out, do your research in advance so you can make wise choices. Find menus online and choose healthy options such as baked or broiled fish or chicken breast, steamed or sautéed vegetables and whole grains when available.
Add healthy cooking techniques such as grilling, baking, broiling and sautéing to your routine.

More Tips

Salmon Cakes

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Salmon Cakes
Recipe courtesy of Tammie B.

1-7oz can no salt pink salmon, drained
1 egg white, lightly beaten
¼ cup whole wheat bread crumbs
1 tbsp salt free seasoning or 1 tsp Old Bay
1 tsp Dijon mustard
1 tbsp Nayonaise soy sandwich spread
1 tbsp chopped flat-leaf parsley
2 tsp sliced scallions (green part only)
2 tbsp chopped roasted red pepper
1 tbsp canola oil or spray
salt and pepper

Combine all ingredients except cooking spray in a bowl. Form four, 2-inch patties. Add oil to skillet over medium high heat. Add patties and cook about 3 minutes on each side until golden brown. Bake in oven at 350 for about 5 minutes.

Serving Size:1 patty
Calories:97
Carbohydrates:10g
Protein:14g
Fat:6g
Sodium:104mg

Oven Roasted Vegetables

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Oven Roasted Vegetables
Recipe courtesy of Tammie B.

1 tbsp, extra virgin olive oil
1 medium zucchini, sliced
1 medium summer squash, sliced
1 red onion
1 tsp sea salt
½ tsp ground pepper
Heat oven to 400. Wash and cut zucchini, bell peppers, mushrooms and onions. Season vegetables with salt and pepper. Toss with the olive oil. Place vegetables in roasting pan in a single layer. Roast 30-40 minutes, stirring occasionally, until the vegetables are tender.

Serving Size:1 cup
Calories:63
Carbohydrates:11g
Protein:2g
Fat: 2g
Sodium:70mg

Sloppy Turkey Joes

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Sloppy Turkey Joes
Recipe courtesy of Tammie B.

2 tbsp extra virgin olive oil
1 lb lean ground turkey
½ red onion, chopped
½ red bell pepper, chopped
1 tbsp Mrs. Dash Hamburger Grilling Seasoning Blend
1 tbsp Brown Sugar Splenda (optional)
1 tbsp Worcestershire sauce
1 cup low sodium tomato sauce
1 tsp chili powder
1 tbsp white vinegar (optional)
1 tbsp mustard
dash of salt and pepper

Place a large skillet over medium high heat. Add extra-virgin olive oil and ground turkey to the pan. Break up turkey with large spoon as it starts to cook. Chop up red onion and red bell pepper and add to skillet. Stir all together and continue cooking. When meat is cooked, strain any excess oil. Put turkey back in skillet and reduce heat to low. Add salt and pepper to taste. Mix grill seasoning blend, brown sugar Splenda, Worcestershire sauce and tomato sauce in a small bowl. Pour this sauce mixture over the meat and mix well. Turn the heat down to simmer and cook the sloppy mixture for 10-15 minutes. Place meat on whole wheat bun or whole wheat bread. Makes 4 servings.

Serving Size: 4oz (meat only)
Calories:200
Carbohydrates:9g
Protein:22g
Fat:9g
Sodium:190mg

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