Monthly Archives: April 2014

4 Running for Weight Loss Tips

Running is a wonderful way to burn calories, and can be an effective part of a weight loss program.  Running for weight loss, however, can be frustrating and difficult.  Here are four important things to know when you decide to include running for weight loss in your fitness program.

Running doesn’t always mean weight loss.  Yes, it can, but weight loss really comes from a calorie deficiency.  That means your body is burning more calories than it takes in, whether that is achieved by eating less or burning more.  If running for weight loss is going to work for you, you’ll need to find a way to create this caloric deficiency even when you add fuel requiring running to your day.running for weight loss

You aren’t running all day.  When running for weight loss, it’s important to consider your entire day.  Being sedentary before and after your exercise period can easily undo all the work you’ve just put in.  When designing your meal plan, but sure to take into account your level of activity all day long and steer clear of high calorie post-run foods if you’re done being active after your exercise session.

Include variety.  Challenging your mind and body is an integral part of any running for weight loss plan.  Your body works hard to adapt to training stimuli, and that means burnt calories.  By giving your muscles a new type of work to do, they constantly work to adapt.  Adding interval or hill work changes the demands your muscles and cardiovascular system have to deal with, aiding in post-exercise calorie consumption, increasing resting metabolism and increasing muscle mass.

Fat loss, not weight loss.  One pound of muscle weighs exactly as much as one pound of fat, it just happens to take up less room.  Muscle is more running for weight lossdense, and running will help build it.  Running for weight loss might not change the number on the scale, but as fat burns and muscle builds, clothes will fit better and legs will tone up.

Most importantly, run because you love to run, not because you’re trying to burn calories.  You must enjoy the type of exercise you do if it’s going to help with weight management or loss.  There are tons of exercise options out there, and any of them can be equally as effective as heading out for a run.

Want to add running to your plan?  Team FitNice is here to help!  Email us at or fill out the form below.

Mango Lime Salmon with Black Bean Salad

Here’s a scrumptious recipe for Mango Lima Salmon accompanied by a simple black bean and corn salad.  Team FitNice loves adding flavor to salmon and halibut or even a fish taco by topping it with Mango Lima Salsa and serving it with a side of palate cooling black bean and corn salad.

Mango Lime Salmon with Black Bean and Corn Salad

Servings: 2-4
Prep Time: 5 minutes
Cook Time: 20 minutes
Difficulty: 2

2-4 Wild Alaskan salmon filets
2 Tablespoons extra virgin olive oil
1-14 oz can rinsed and drained black beans
1/4 cup water
1/4 cup frozen yellow corn
1/4 cup diced green pepper
1/4 cup diced onion
1-2 cups mango salsa

Instructionsmango lime salmon
1)  Preheat oven to 350 degrees.
2)  Place salmon filets on foil lined baking sheet and brush with olive oil.  Bake for 18-20 minutes, or until fish is cooked through and white fat has risen to the top.
3)  Dice onion and green pepper, place black beans and corn in medium sauce pan.
4)  Saute onion and pepper for 4 minutes, add to beans and corn.  Add water, bring to boil until mixture is warm.
5)  Serve salmon over bean salad and top with mango lime salsa.

Give this Mango Lime Salmon with Black Bean and Corn Salad a taste with next week’s meal plan and get your fill of protein and flavor.

Sassy and Spicy Mango Lime Salsa

Seafood is a great source of protein, Omeag-3 fatty acids and lots of other good for you nutrients.  One of Team FitNice‘s favorite ways to dress it up, and add a bit spice, is to top salmon, halibut or fish tacos with this Mango Lime Salsa.  You can also try this tasty topping on chicken or a plate of oven baked nachos.

Mango Lime Salsamango lime salsa

1 Mango – peeled, pitted and diced
2 Tomatoes – diced or crushed
1/4 cup diced red onion
1 Jalapeno pepper, seeds removed and diced1/4 teaspoon minced garlic
1 Tablespoon white vinegar
3 Tablespoons chopped Cilantro leaves
1/2 teaspoon Cayenne pepper (as as desired, to flavor)
Juice 1/2 fresh squeezed lime

Add all ingredients to large mixing bowl and stir.

Mix a batch of this Mango Lime Salsa up today, top your seafood or chicken dinner, and start having a meal plan that bursts with flavor.

Want help with your meal plan?  Ask us!  Email Info@FitNicePT or fill out the form below.

Start Running: Minutes, Not Miles

Many new runners are excited about getting into the sport and becoming a part of the supportive, energetic and wonderful running community.  Unfortunately, this enthusiasm is frequently derailed by injuries.  By no fault of their own, many new, uncoached runners head out blindly.  There are lots of C25K plans out there, each one with same goal: to get you from your minutescouch to a 5k Finish Line.  The problem is knowing which one is right for you.  Here’s how to approach any C25K or beginner running program and keep your training low stress, high reward and injury free.

Run for minutes, not miles.  Running for minutes ensures you get the designated time you need logged, which is more important than how far you actually travel.  Aerobic capacity is the amount of oxygen your body can use during a specific period, especially those of intense exercise.  The better yours is, the further and faster you can go.  Aerobic capacity is not built with interval training, but rather with long, sustained moderate efforts.  Running for minutes allows you to find this zone and build your base without stressing out or feeling pressured about how far you’ve gone.

By running for minutes, not miles you also decrease the intimidation factor.  An additional 5 or 10 minutes each week is much friendlier than adding as much as two minutesmiles.  Two miles?!?  That’s a long way and can take a long time.  Having success by adding 5 or 10 minute time increments will help you stay motivated, see the weekly successes you deserve and steer clear of injury.

Staying injury free is the most important part of any training plan, be it a C25K or marathon, and new runners who concentrate on miles alone tend to increase their weekly mileage too quickly.  Putting lots of new miles on legs that aren’t ready can result in injuries ranging from shin splints to stress fractures.  When running for time, not distance is the focus of your plan, you’ll gradually add minutes, and miles, while being less likely to rush and get hurt.

Coach Meredith is a USATF Level One Coach and can’t wait to help you start running!  Email or fill out the form below today!

Easy Breezy Tuna Patties

These Easy Breezy Tuna Patties are a simple, heart healthy weeknight meal rich in protein and flavor.  This recipe comes to us from Team FitNice member John, who loves the simple, low fat dish any day of the week.

Easy Breezy Tuna Patties

Servings: 2-4
Prep Time: 5 minutes
Cook Time: 8 minutes

1 – 6 ounce can chunk tuna in water (or 12 ounce for 4 servings), drained
2 whole, fresh eggs
1/4-1/2 cup bread crumbs
1/3 cup diced yellow onion
2 Tablespoons Extra Virgin Olive Oil
Salt and pepper to taste
Old Bay Seasoning (or your favorite) to taste

1.  In large mixing bowl, combine tuna, eggs, breadcrumbs, salt, pepper and seasoning.
2.  Add olive oil to large skillet and warm over medium heat.
3.  Pour tuna mixture onto skillet to form two (2), or four (4), patties.
4.  Cook 3-4 minutes on each side, until egg is no longer runny and the patties are lightly browned and firm.

Tuna Patties

Give these delicious Easy Breezy Tuna Patties a try for your lunch or dinner table today, and be sure to mix it up by varying seasoning and making them your own!  Enjoy.

Dining Out? 5 Tips to Stay on Track

Dining out is a popular past time, and even when you’re on a fantastic, widely varied meal plan, sometimes getting out of the house just sounds good.  There’s absolutely nothing wrong with having a meal away from home once or twice a week, but unfortunately, dining out can add anywhere from a few to a couple hundred calories to your daily intake, with an average dining outof 135 additional calories per meal, that might climb even higher if you add sugar and carb loaded alcoholic beverages.  Here are 5 tips from Team FitNice that will help you beat the restaurant over-eating blues.

1.  Read the menu closely.  Read each menu option and pick those that are grilled, broiled or baked rather than fried and breaded.  Watch for, and avoid, words like creamy and buttered, which usually mean lots of high fat content dairy products are used in the food’s preparation.

2.  Ask questions.  Ask your server if it’s possible to make changes to meals.  Substitute sides, such as steamed seasonal vegetables for fries, or cooking methods by asking for grilled rather than fried chicken and fish.

3.  Think small.  Choose small portions.  Many menus now offer low calorie options dining outthat feature smaller portions and heart healthy combinations.  Try tapas, mixing many small dishes together and sharing with the table to keep consumption down or even consider ordering a child size dinner.

4.  Get a box.  Ask for a box to be delivered with your meal and box one third to one half of it up before you dig in.  Restaurant portions are often good for two to three servings, and rather than letting what you haven’t finished get thrown out, take it home for later.

5.  Order a salad.  A leafy, green salad is filling and will help keep you from overeating.  Ordering it with the dressing on the side can keep fat content even lower and consider skipping the cheese while asking for extra vegetables.

Use these tips when you’re dining out and stay on track with your meal, diet or weight loss plan.  Want help with your meal plan?  Ask us!  Email Info@FitNicePT or fill out the form below.

Pan Seared Scallops with Jasmine Rice

Scallops are a good for you, slightly sweet fruit of the sea dish that boasts many of the same health benefits salmon does.  A protein rich, low fat, lean meat, scallops are rich in Omega-3 fatty acids, zinc and Vitamin B12.  Team FitNice likes these quick and simple pan seared scallops with jasmine rice any night of the week.

Pan Seared Scallops with Jasmine Rice

Servings: 4
Prep Time: 5 minutes
Cook Time: 35 minutes
Difficulty: 2

12-16 fresh sea scallops
2 Tablespoons extra virgin olive oil
1 Tablespoon unsalted butter
1 teaspoon sea salt
1 teaspoon fresh ground black pepper
1 teaspoon Old Bay, or other desired, seasoning
1-1/2 cups jasmine rice (we like the brown jasmine rice you can find at Trader Joe’s)
1-3/4 cups water

1.  Rinse jasmine rice until water runs clean and drain.
2.  Add rice to pot and cover with water.  Bring to a boil then simmer, covered, for 20 minutes, or until rice is cooked to taste.
3. Rinse and pat dry scallops
4.  Season scallops with salt, pepper and Old Bay on both sides.
5.  Heat large skillet to medium high heat, add oil and butter.
6.  Remove rice from heat and let stand for 10 minutes, fluff with fork before serving.
7.  Add scallops to skillet, uncrowded, and cook until the bottom is golden brown, 2-4 minutes.
8.  Using tongs, flip scallops and cook other side for 2-4 minutes until golden brown.
9.  Line plate with jasmine rice and vegetable of choice.  Serve scallops warm.
pan seared scallops with jasmine riceA wonderful addition to any meal or weight management plan, give these delicious, heart healthy Pan Seared Scallops with Jasmine Rice a try the next time your family’s in the mood for seafood fare, or even for dinner tonight.  Enjoy!