Personal Health Intiative Training

Archive for September, 2013

Black Bean Salmon Patties!

If you’re bored with the same old fish and veggies, try this recipe. Easy to make and easy to carry with you! Also very inexpensive.

salmon patties

Quick and Easy Salmon Patties

Ingredients (Makes 4 servings)


Place one can of salmon in a bowl.
Place egg white in with salmon.
Add rolled oats.
Add 1/2 cup of black beans.
Add any seasoning you like.
Mix together and form 4 patties.
Take 1 tbsp of olive oil and heat in a pan.
Cook patties in pan for 2-3 minutes on each side.
233 Calories
10.9 g of Fat
24 g of Protein
8 g of Carbs
Daily Values (based on a 2000 calorie diet)

TRX Class Review!

I have heard many things about TRX or suspension training. I never had the opportunity to try it until today… I am testing out a different gym and TRX is one of the classes offered. The good thing about suspension training is that it does not require a lot of equipment. If you purchase your own straps, you can take them with you anywhere. I recommend finding a gym that offers the class before you purchase them to see if it is something you will enjoy.


In my opinion, body weight exercises can be much more challenging than using dumbbells or machines. You have to lift your entire body which is a lot if you are 200 or just 100 lbs! Just think about a pull up exercise. It is very difficult because you are lifting your whole body with small muscles in your arms and back. It took me a very long time to do a pull up.

So back to the TRX class. It was tough! My muscles were on fire. It kind of reminded me of a mix between power yoga and strength training. Two straps are hanging from the ceiling. The straps are attached to one another at the top and at the end of each strap is a handle. You can adjust the straps all the way up to your chest and all the way down to your legs. Some of the exercises we did included single leg lunges, planks, crunches, hip thrusters, hamstring curls, bicep curls, tricep dips, and back rows. We did variations on our knees and standing. Let me give you an example:

Plank-Push Up: Place one foot in each handle while you are on your hands. So, your entire body is suspended off the ground. Push down and up like a normal push up. It is much harder than having your feet on the ground!

Hip Thruster: While you are in a supine position, your knees are bent and your heels are in the straps. Your arms can be on the ground or in the air. Thrust your butt and hips up as high as you can. Each time you “thrust” keep your butt off the ground.

Row: Feet are on the ground and you are facing the straps. Grab a handle in each hand and perform a row moving your body up and back.

You can do hundreds of exercises with TRX. If you’re looking for a change, bored, or just need a new challenge, I recommend trying it. Do more than just dumbbells and bars. You become really strong when you do body weight exercises.

Friends in Fitness

People always say that you can tell a lot about a person by the company they keep. Look around at your closest friends and you will see yourself. If you want to be a healthy person, look at your friends. Do you have friends who exercise? Do your friends encourage you in your goals?

I have learned that it is very important to seek out others who have the same goals as yourself. The best way to stay motivated is to find a mentor or friend that will push you and remind you to keep going.  I am not saying to drop your friends but be sure to find others who have the same interests. We are human beings and were meant to be loved and supported by each other. I have found mine….so I encourage you to do the same!

My friend CJ just won her NGA pro bodybuilding card and she is truly an inspiration to me. When I want to quit…I just think about her. She is just a phone call away if I need her.  So if you don’t have anyone to share your journey, its time to start looking!


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