Gourmet Meals

April 10th, 2015    Posted in exercise, fitness, health, nutrition

gourmet  meals, fast and healthy


Fast and healthy probably isn’t what you think of when you hear the words “gourmet meals” but that is what we are bringing to you.  Ptacek’s IGA and Body Works have teamed up to bring you gourmet meals that are easy to prepare no matter what level of cook  you are.  This service provides you with recipes for 3 meals (that feed 2 people per meal or 4 people per meal), Ptacek’s IGA does the grocery shopping for you.  All you have to do is go to Ptacek’s IGA on Monday’s and pick up your groceries.  While you are there you can pick up what you need for the rest of the week and then head home.

These meals are portion controlled for you and they are all healthy recipes (meaning lower in calories, sodium and fat).  The groceries are about 90% organic so you can feel good knowing you are feeding your family healthy meals with no added chemicals.

I know it can be scary thinking you have to cook the food, but the recipes are very easy to follow.  Most recipes take less then 30 minutes and even beginners can follow them!  And what if you don’t like something in the box???  This idea is also about trying new foods.  Why do you think it is ok to say “I don’t like sweet potatoes” even though you have never tried them.  It’s the same thing as your boss telling you “I’m giving you a raise.” and you say “no thanks I don’t want a raise because I don’t know what it’s like to have more money”    Sounds ridiculous right.  It’s just like your mom always told you-don’t say you don’t like it unless you try it.  Also, did you know your taste buds can change?  Yup, maybe you tried sweet potatoes as a kid and didn’t like them, well try them again maybe cooked a different way and you just may like them!  So, be adventurous and give new foods a chance.

Another great thing about this service is the meal planning is done for you.  You don’t have to worry about what you are going to be feeding the family for 3 suppers.  It is taken care of for you!  No more frozen pizza’s that are loaded with fat, calories, saturated fat and sodium.  Yes, frozen pizzas and other frozen meals may be cheaper but they are so bad for you.  Do you think it is OK to feed your kids a food that is high in fat, calories, and sodium?  I have never heard a parent say, “Yes, I want to feed my kids the worst foods.  Yes, I want to feed them foods that are bad for them”  Nope, I’ve never heard that, yet that is what you are doing when you whip up the box of hamburger helper.  Take a second to think about that………..Now WHY are you not using this service?  You will be teaching your kids how to cook healthy, easy recipes.  You will be teaching them that healthy foods don’t mean bland and boring and you will be helping them and you be healthier.

Click on the link (or copy and paste into your browser) to learn more about the Gourmet Meal service http://www.bodyworksprescott.com/ptaceksbody-works-meal-plans/

What’s the worst thing that could happen?  You decide it’s not a good fit for your family.  OK, then cancel.  No big deal.  BUT don’t decide you don’t like it until you have tried it!




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Cabbage Wrap

March 27th, 2015    Posted in exercise, fitness, health, nutrition

Chicken Cabbage Wrap

I have been trying out new recipes lately and I found one I wanted to share with you.  This is a perfect lunch “sandwich”

2 large cabbage leaves

2 pre-cooked chicken breast tenders

hummus-any flavor

1/2 cup shredded carrots

cucumber slices

wash and dry the cabbage leaves.  spread 1 TBSP of hummus down center of each cabbage leaf.  Layer chicken, carrots and cucumber slices.  Fold up and enjoy!

Cabbage Wraps 088

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Train like a Man

March 13th, 2015    Posted in exercise, fitness, health, nutrition, personal training

Train Like A Man

A lot of women who go on a diet and exercise plan with their husbands get frustrated when they see their husband losing weight faster.  I get asked all the time “why is he losing weight when he eats chips.  I don’t eat anything and I still am not losing as much weight as he is”.  I use to say “it’s hormones, men are different then women…etc”  That is true, but the more I thought about it and the more I watched men vs women working out at the gym the more my opinion changed.

When men want to lose weight they go to the gym and pick up the heavy weights and start lifting.  When women want to lose weight they go to the gym and head for the treadmill.  And there is the secret……..get off the treadmill and lift some heavy weights.  Cardio alone is not going to help you lose the weight you want or make your body look the way you want it to look.  Strength training will help you reach your goals.  And please put down the 5lbs weights!  Seriously, your purse weighs more then 5lbs and you carry that around all day!  Pick up a weight that is heavy enough that you can feel your muscles working by the last few reps.  Then every month increase the weight your lifting by 2%.  You will see a difference in your body shape.

The other thing that men do differently then women when trying to lose weight:  it is not an emotional thing for them.  They don’t say ” this food is bad, this food is good.  I’m a bad person if I eat that…etc”  For them food is just food.  Women-get out of your own head.  Food is not good or bad.  You are not a bad person if you eat a candy bar.  If a guy eats a doughnut he doesn’t dwell on it for the rest of the day.  I’m not saying to go out there and eat junk food, but I am saying if you do stop dwelling on it.  You ate it, so move on.  It doesn’t mean you blew your diet.  It means you ate it ( I hope you enjoyed it otherwise don’t eat it) and now continue on with your day.

Next time you wonder why your guy is losing weight and your not, try picking up the heavy weights at the gym and stop worrying so much-you will see a change.

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Get Ready for Spring

February 24th, 2015    Posted in exercise, fitness, Golf, health, nutrition, personal training

Get Ready for Spring

It might not seem like it, but spring is right around the corner.  That means we will start doing activites outside like gardening, tennis, baseball, golf…etc.

After sitting inside all winter it will be a welcome change to get outside in the sunshine!  But what happens to a lot of people is they get hurt when they start doing their activity.  Why?  because all of these activites require a strong core and twisting movements.  When your core is weak your risk of injury is very high.  This summer let’s put our low back pain to rest with these core workouts.  Do these exercises now so you will feel ready for an activity that comes your way.


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Happy Valentine’s Day

February 14th, 2015    Posted in fitness, health, nutrition

Happy Valentine’s Day!

This year try this healthy and delicious smoothie to kick off valentine’s day with your sweetie.

Chocolate Covered Cherry Smoothie

1 cup of milk

1 cup of frozen cherries

1 scoop of chocolate protein powder

1 tsp of cocoa powder

2 tsp of dry chocolate pudding mix

Blend together and enjoy!


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Sunshine Smoothie

January 22nd, 2015    Posted in fitness, health

It’s January and in the midwest that usually means cold, snow, and gray days.  Well this morning I decided to make sunshine in a cup.

This smoothie turned out delicious and I wanted to share it with you.  I hope it brightens your morning too!


Sunshine Smoothie

1/3 cup orange juice

1/4 cup water

2oz of Fage greek yogurt

1/2 cup of frozen strawberries

1/4 cup frozen pineapple

1 scoop of vanilla protein powder

Blend together until smooth

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Small Changes-Big Results

January 8th, 2015    Posted in exercise, fitness, health, nutrition

How are you doing with your New Year’s resolution?  Remember small changes lead to big progress in the end.  Since a majority of the people who make New Year’s resolution’s make it around dieting or losing weight I thought I would be together a list of small changes you can do right now that will lead to big progress over time.

1.  Swap mayo on your sandwich for avocado or mustard.  The avocado may have more fat grams then the mayo you are using, but it is healthy fat and avocados have been shown to reduce cholesterol levels over time.  Mustard is a great choice if you want something tangy on your sandwich and not adding many calories.

2.  Move.  If you sit at a desk all day try setting your computer timer to 1 hour.  When your timer goes off, get up and take a lap around your office.  Moving your body will not only help you burn some calories, but it will help you be more alert and ease the tension in your shoulders from typing.

3.  Drink more water.  Water makes you feel full.  Try drinking a glass of water when you feel hungry, if you are still hungry after drinking your glass of water then have a snack.  Usually, when we feel hungry it’s actually because we are thirsty.

4.  Eat at home.  Making your meals at home can save you 1,000 calories or more!  Restaurants serve way to big of portion sizes.  You don’t need to eat all that.  Try cooking 1 more meal  a week at home then you normally do.  You will save calories and money.

5.  Get enough sleep.  If you are sleep deprived you will start becoming more hungry and you will overeat.  Studies have shown adults need between 7-8 hours of sleep each night.  Figure out how much sleep you need and try to get it every night.



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New Year’s Resolutions-Yes or No

January 1st, 2015    Posted in exercise, fitness, health, nutrition, personal training

With 2015 starting everyone is talking about making their New Years Resolutions.  Most people make a fitness or diet New Years resolution and 80% of those people will stop going to the gym or dieting after 4 weeks, another 10% will stop after 8 weeks.  That leaves 10% of the people in March still trying to make their New Years resolution work.

This year I’m going to suggest a different way to attack your New Years fitness/diet resolution.  First, choose a plan you can stick with long term.  Any product that claims rapid weight-loss is not sustainable for a long time.  Plus, you will gain all the weight back you lost so quickly.  Second, decide what it is you really want and be specific.  Saying I want to lose weight is different then saying I want to lose 20lbs.   Once you become specific with your goals you can make a plan to get you there.  Third, get help/support.  If you don’t have any idea how to lose weight or how to start an exercise program, find a professional that can help you or even ask your friends what they do.  Make sure your family and friends are supportive of your goals.  Let them know this is important to you and ask them to help you with making healthy choices.

If you implement these ideas you will be part of the 10% that does stick to their New Years Resolutions and you can share your success story with your friends.

If you need help learning how to lose weight without feeling deprived this program is for you-4 Week Kick Start Your Fat Loss Program.  You can read all about it at www.personaltrainingwithlisa/programs



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Holiday Workouts

December 17th, 2014    Posted in exercise, fitness, health, nutrition, personal training

During this time of year most people put their fitness workouts on the back burner.  This year you don’t have to.  I have created 2 workouts that are only 15 minutes long.  One workout is done with weights, the other workout is done with just your own body-so now you really have NO EXCUSES!

Take 15 minutes today to try one of these holiday workouts.  Your waistline will thank you!


Home for the Holidays Body Weight Workout


Calorie Busting Holiday Weight Workout


Enjoy and Merry Christmas!



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12 Days of Christmas Gifts Part 2

December 12th, 2014    Posted in exercise, fitness, nutrition, Uncategorized

For the last 12 days I have been listing health and fitness gifts you can give the loved ones on your Christmas list.  Today is Day 12.  Before I give you the 12th gift let’s recap the list.

Day 1-A cookbook for the at-home-chef in your life. I like all of Sandra Leecookbooks as well as Ina Garten new one-Make it Ahead. Betty Crocker also has a 1500 Calorie cookbook and a 3000 calorie cookbook that will wow you with all the great tasting recipes.

Day 2-This is the perfect gift for all the runners and outdoor walkers on your list. It holds your phone, money and has a hidden compartment for headphones. Find out more at www.theroosport.com

Day 3-A balance ball. This is the best tool to help strengthen your core, make exercises harder and it works your balance. You can find balance balls at most major retailers for under $25.00

Day 4-

Polar Loop Activity Tracker:

  •  tracks your activity 24/7 and provides guidance and motivation to reach your activity goals
  • Shows daily activity, calories burned, steps taken, time of day and activity feedback on 85 LED display,Plus monitors sleep patterns
  • Automatically syncs to free Polar Flow app and training community via Bluetooth Smart

You can find this activity tracker on www.amazon.com

Day 5-ANYTHING from Athleta or lululemon athletica
The clothes wash well, don’t shrink and look fabulous for a long time.

Day 6 and 7-Yoga mat and yoga toesox for the yogi on your Christmas list

Day 8-a foam roller. Foam rollers help stretch out tight / sore muscles

Day 9-The Ninja Blender. To make everything from your protein smoothies to homemade “ice cream” !

Day 10-Give your loved one a gift card for a massage. Massages are not only relaxing and helps relieve stress (did you know stress will make you gain weight!) but it will help ease sore muscles and joints.

Day 11-jewelry that motivates you


And last but not least DAY 12-

A gift card to Body Works, www.bodyworksprescott.com whether it’s for classes, a membership or personal training.

Give the gift of health this year to your loved ones.


Merry Christmas!

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