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Life Resolutions by Lindsey Urbanek

Make a Life Resolution!

When you are a part of the fitness industry for 20 years, you grow accustomed to a certain fervor and excitement that surround the post- holiday season.  The hustle and bustle of preparing for all the celebrations and then the sheer panic that sets in when people want to make health and fitness changes ASAP!

I think the whole idea around New Years’ resolutions sets us up to make big and sweeping changes that are often not sustainable or realistic.  When I talk to my clients about making changes, I like them to think of baby steps that over time add up to consistent habits and eventually life altering changes.

A couple of small changes that can get you moving in the right direction:

  1. Eat breakfast every morning to get your metabolism kick-started for the day.

  2. Focus on smaller meals and snacks throughout the day with lean proteins, healthy fats and complex carbs.

  3. Move your body every day, whether it’s a group fitness class, working in the yard, or jogging with a friend.  Try out new ways to exercise and stick with those that you enjoy!

  4. Write down what you eat and make yourself accountable for your workouts by meeting up with others or setting appointment reminders.  

  5. Life is all about balance, so you are entitled to some rewards and small treats during the week.  

  6. Show yourself some grace!  Some days you will be more health conscious than others, staying consistent the majority of the time will lead to the lasting results.

Here are a couple of my favorite recipes:

PB Chocolate Chip Energy Bars:

2 cups (dry) oatmeal (I used gluten-free thick cut oats)

1 and 1/3 cups coconut flakes (Let’s Do Organic is my favorite brand!)

1 cup peanut, almond, or other nut butter (Pick your favorite!)

1 cup fresh ground flax seed

3/4 cup dark chocolate chips or cacao nibs (optional, I used Lily’s brand sweetened with stevia)

2/3 cup raw honey (Buy a local honey) 

1/2 Tbsp vanilla extract

 

Instructions:

Combine all ingredients together in a medium bowl until very thoroughly mixed.

Press mixture very firmly into the bottom of a 9×13 pan.

Place in freezer for approx. 1 hour, then slice into bars/squares with a sharp knife. 

Store in the refrigerator in an airtight container for up to a week

OR

Alternately, you can roll into balls of about 1″ in diameter.  

Place on a cookie sheet & Freeze one hour. 

Store in an airtight container and keep refrigerated for up to 1 week.


 

HONEY BALSAMIC ROASTED BRUSSELS SPROUTS

Ingredients

  • 1 1/2 lbs brussels sprouts

  • 3 tbsp olive oil separated

  • 3/4 tsp kosher salt

  • 1/2 tsp ground black pepper

  • 2 tbsp balsamic vinegar

  • 2 tsp raw honey or agave

Instructions

  1. Preheat oven to 425°F.

  2. Line a baking sheet with aluminum foil or use a Silpat silicone baking mat.

  3. Trim off the outer, dry leaves, cut the bottom off and slice sprouts lengthwise.

  4. In a large bowl, toss brussels sprouts with 2 tablespoons of olive oil, kosher salt and freshly cracked black pepper to coat thoroughly.

  5. Transfer the brussels sprouts to baking sheet and roast until tender and caramelized, about 20 minutes.

  6. Place brussels sprouts back in bowl. Add remaining tablespoon olive oil, balsamic vinegar and honey and toss to coat evenly. Taste and season with kosher salt if necessary and serve.