FALL FITNESS CHALLENGE!

Big things happening at The Power Factory this fall!

$396 for 8 weeks of training! Three training sessions per week plus open gym membership. In addition, we are going to offer 4 fitness test workouts every other Saturday free of charge! That’s right, FREE! That’s not all either, we’re also giving a free week of training at the end leading ip to Thanksgiving. So, let’s do the math, that’s 9 weeks of training equalling out to 31 sessions at $396 with your favorite personal trainers! Doesn’t get much better than that!

Here’s some pictures of our Power Factory family getting their fitness on just this past saturday!

Come check us out at 1088 Mt. Veron Ave. Marion, OH. or call for info at

(740)-389-3611

BIG NEWS!

So sorry about being so MIA on the blog lately, but do we have BIG NEWS for you guys! The Power Factory, after switching ownership June of 2015, has made some major differences! As always we still have your favorite personal trainers, Bryceson Lawrence and Adam Sams, with the same class schedules but a lot has changed here. The entire gym has been completely renovated, adding even more space, giving us the opportunity to add a room specifically for cardio! We have a variety of state-of-the-art equipment ranging from, brand new treadmills, reserve hyper, and tons of med balls in numerous sizes. Of course, we still have the indoor turf, which is a favorite for everyone. For our tanning members we have a tanning bed available for unlimited use a month for $30. As always, we have a complete stocked inventory of Advocare. For those of you who think posting online aren’t enough to advertise your coming here, we have a whole rack of Power Factory apparel. Coming soon will be a keyless entry for those who would like access beyond the hours listed. We hope you enjoy all the hard work we’ve showcased here in the new gym! Come stop in and spread the word to your friends and family about the BRAND NEW POWER FACTORY!

20 Minute At Home Workout (The Easiest One Yet)

Do you ever have those days when there’s so much going on that even the slightest thought of going to the gym is out of the question? That’s me all the time. Seriously, don’t worry you’re not the only one. But then I always feel guilty and out of routine for missing my workout. So here’s an easy fix. A 20-minute workout you can do in your living room!

Here’s What You Do-

• 15 Squat Jumps
• 5 Push Ups
• 25 High Knees
• 7 Burpees
• 10 Lunges
• 7 Squats
• 5 Push Ups
• 10 Lunges
• 5 Push Ups
• 7 Squats
• 15 Squat Jumps
• 1 minute
• 5 Push Ups
• 25 High Knees

Make sure you repeat this three times. It’s like having the gym right in your house!

Foil Meals Done Right

It’s almost THE WEEKEND! Who’s ready for it? I definitely am, it’s so close that I can taste it. But once it gets to Thursday I don’t want to do anything AT ALL, which means I can get a little lazy with dinner. I need something to keep things healthy and easy. And that’s when I normally look towards my foil meals for help. Basically you take some foil and put whatever you want in it, wrap it up, and throw it in the fridge. SO EASY. But to make it even easier for you guys, here’s a specific recipe for it.

 

Here’s What You’ll Need-

• Four boneless skinless chicken breast
• 4 aluminum foil sheets (Big enough to wrap around the chicken)
• 4 TSP of olive oil
• Salt and fresh pepper to taste
• 2 garlic cloves, chopped
• 1 yellow onion, sliced thin
• 1 rep bell pepper
• 4 small carrots (If you’d like)
• 4 large basil leaves
• 1/3 cup of Kraft Zesty Italian Dressing (Or any brand)

Here’s What You Do-

Preheat oven to 375

Place each chicken breast in each foil

Drizzle a TSP of olive oil over each one

Season chicken with salt and pepper

Arrange chopped garlic, onion, pepper, and carrots on top of each chicken.

Place basil leaf on top as well

Drizzle dressing over each chicken breast to your liking

Fold sides of foil over chicken, making sure chicken is completely covered, and seal.

Bake for 20-30 minutes.

ENJOY GUYS! This is one of my favorite easy foil meals!

5 Ways To Eat Clean Cheap (Your Wallet Will Be Happy!)

Let’s be honest, eating healthy can be massively expensive! I love eating healthy and being fit but I also love my Michael Kors purses. If I’m going to be eating at home a lot, I don’t want a grocery list that’s going to break the bank! So, ladies and gentlemen, I have a solution. Back when I was in college I constantly researched ways to eat healthy in a cheap way. Well, let’s just say my experienced has taught me well. So, here’s five ways to eat clean in your kitchen without breaking your bank! Let’s get started!

• Buy Fresh Produce and Freeze

 

This helps ensure you’re eating fresh vegetables but makes sure you’re not breaking your budget by buying tons of produce. Whenever your local grocery markets is having sells on vegetables, stock up, and freeze them. But as always a good alternative is frozen vegetables and they’re cheaper.

• Try Different Cuts of Meat

 

No need to resort to ground meat if those chicken breasts are too pricey for your wallet. Try chicken thighs instead, these are great alternatives to chicken breast and they cost less. If you’re buying tougher cuts of meat or cheap cuts and want them to taste better than they look throw them in your crockpot! The slow cooker does a great job of making them tender and juicy.

• Embrace Whole Grains

 

Black beans are a great example. Using left over chicken or ground turkey with a few cheap ingredients like black beans make for an easy, healthy, and cheap meal that can be ate multiple times. Whole grains will also keep you fuller longer and can help your weight loss efforts.

• Reuse Your Leftovers

 

You can always use your leftovers and make them into something new, plus using them helps make your cooking effort quicker!

• Meal Plan

 

This makes sure that you’re hitting the grocery store only once a week, hopefully. (Unless you’re like me and always find yourself at the store.) This ensures that you already have your meals made and you just grab and go. No need to spend money until you’re out.

 

What Made Me Break-Up With Coffee.

I’m not sure that everyone will understand this, but I LOVE and I do mean LOVE coffee. We’re talking I’m drinking multiple cups a day, not just because it tastes like liquid gold but because I constantly need that boost of energy from the caffeine. However, I felt betrayed from my beloved favorite drink when I found out- number one it’s not the greatest for you. And number two all that energy you get only leaves you crashing later, hence why I drink so many cups. So what was I to do? I needed to cut back on my coffee addiction but I’m a constantly busy person always running around needing a boost of energy. So I started researching and my trainer suggested spark, and advocare product. Let me just say, I’m never going back! Sorry coffee, it’s not you it’s me.

Now, some of you may be familiar with advocare, but for those who may not be, let me explain what spark is exactly. Spark is a multi-nutrient system made as a nutriental source of energy to help advance mental focus. It contains caffeine and a mixture of vitamin B to increase your body’s ability to produce and preserve energy. It’s sugar free, containing more than 20 vitamins, minerals, and nutrients that work coefficient to maintain a healthy, balanced, and able source of energy that does not overwhelm the body.

The main perk of the product? It gives you a massive boost of energy without the crash. It literally lasts for hours and it’s not damaging to your body. I mean honestly, could we ask for more? All you have to do is take one scoop of the product placing it an 8oz glass/bottle of water and blend, shake, or stir contents until satisfied.

Advocare carries a variety of flavors in spark such as;

• Pink Lemonade
• Fruit punch
• Grape
• Cherry
• Mango Strawberry
• Watermelon
• Green Apple
• Mandarin Orange

And guys, that’s only some of their flavors! There’s even more!

Spark comes in two different packaging. The canisters and the individual packets, the canisters are 1LB 6.2oz while the packets come in a box of 14. The great thing about the canisters is if there is multiple people in your household utilizing the spark they all can scoop out their portions whenever. While the individual packets are really great if you’re on the go or running late and don’t want to miss out on that energy boost! Check it out guys, you won’t be sorry!

Happiness is Found When You Find A Healthy Meatball.

I know it seems like I post a lot of Italian recipes on here and maybe I do. Maybe I’m a biased party because I’m Italian, or maybe because when all we want is comfort food, Italian is the easiest dish to mold into something healthy. One thing that you can never and I do mean NEVER go wrong with is spaghetti and meatballs. As per usual if it’s good there’s something about it that’s probably not the greatest ingredient. (Well, usually anyways.) and when it comes to spaghetti and meat balls, the ground beef we use is something to try to stay away from. Now, of course you can use ground turkey as an alternative and works well. Or there’s something even better and that’s EGGPLANT. I’m a sucker for some good eggplant and if that means it’s rolled in little balls and mixed around in some red sauce then I’m in. Let’s get started!

Here’s what you’ll need:

• Cooking spray
• 1/2 tbsp olive oil
• 1 1/4 lbs unpeeled eggplant, cut into 1-inch pieces
• Salt
• 1/4 tsp black pepper
• 2 garlic cloves, crushed
• 2 tbsp chopped basil
• 1 1/2 cups Italian seasoned breadcrumbs
• 1 egg, beaten
• 2 ounces of Romano cheese
• 1 tablespoon chopped flat-leaf parsley
• 1 jar of marina sauce of your choosing

Here’s what you do:

Heat oven to 375 degrees. Spray large baking sheet with non-stick spray.

Place ½ TBSP of olive oil in a large skillet over medium-high heat.

Once hot add eggplant and ¼ cup of water. Season with salt and pepper to taste and stir occasionally. Keep this up for 10-12 minutes. Then, transfer to food processor and pulse a few times.

Now place eggplant, breadcrumbs, egg, Romano cheese, parsley, garlic, and chopped basil. Season with ½ TSP of salt and 1/8 TSP of pepper.

Afterwards heat the sauce in a large deep skillet to warm the sauce. Once warm add the meatballs to the sauce and simmer for 5 minutes. Feel free to garnish with basil leaves if you’d like.

Now you’re done! How easy was that? Throw em’ over some whole wheat pasta and that’s a meal! BRAVA!

Such an Easy Monday Night Meal You’ll Think We’re Lying To You.

I don’t know about you, but I can never seem to find an ounce of motivation on Mondays. No matter how much sleep I had got the night before I just don’t want to do anything. I mean, how am I expected to do anything when I’m still grieving the ending of a weekend? But the worse is coming home from work and realizing I need to cook dinner. It’s so easy on days like this to just run through the drive-thru. I mean it’s literally calling my name, and I could get a salad. So it would be okay, right? Wrong. I swear, I walk into a place like that and gain five pounds from smelling the food! So here’s what we’re going to do, we’re just going to eat healthy and make it easy. Sounds good, right?

We’re going to make simply easy Italian Chicken Bake; did I mention it was easy?

 

Here’s what you’ll need-

• 2 roma tomatoes
• Prepared pesto
• Italian blend shredded cheese or mozzarella
• Chicken breast

Here’s what to do-

Trim your chicken breast and lay them in a glass dish. Then, take your prepared pesto and spread over your chicken breast. Slice your two-roma tomatoes into thick slices, laying them atop of the pesto. Afterwards, spread your shredded cheese over the top. Bake at 400 degrees for 30-40 minutes.

I personally like to chop up some zucchini and squash, throw them on a baking sheet, sprinkle with olive oil, salt, and pepper and bake until golden.

Honestly, it’s as easy as going through the drive-thru, only this time you don’t have to deal with traffic. Enjoy Guys!

“ONLY THE WEAK GIVE UP.”

Coffee & Cardio

I don’t know about you, but I just have those days when I’m just like “I just can’t with the gym today. No, thank you.” Today is one of those days. Unfortunately, I have a guilty conscious and the fact that I may not go to the gym and kill myself with 100 sit-ups and squats is going to keep me up at night. So, when I can’t deal with the tossing and turning of guilt and the complete thought of the gym, I do an easy, fast, calorie-burning workout at home. Here’s what I do-

 

• 30 Jumping Jacks
• 5 Pushups
• 7 Burpees
• 10 Crunches
• 5 Pushups
• 10 Crunches
• 5 Pushups
• 7 Squats
• 30 Jumping Jacks
• 1-Minute Wall Sit
• 5 Pushups
• 25 High Knees

 

Do these in order. You’ll sleep like a baby and not feel an ounce of guilt for not hitting the gym today.