Sunday's are perfect for prepping healthy meals for the rest of the week. Protein is essential for building and repairing your body, especially while you are working towards healthy changes. When you are working hard, it is even more important to get protein every 3-4 hours. Leaner, lower fat protein options are best so you are getting the full benefit of protein without the added calories from fat. These options make it easier to hit your calorie allotments for each meal without going over.

Take some time and help yourself for this week by making a few meal staples. Set yourself up for success with three delicious recipes that you can portion and store in the fridge or freezer for later in the week. We focused on making high-taste & low fat lean protein recipes, Enjoy!

Lean Carnitas

• 2 pounds boneless pork loin chops
• 1 cup dark beer
• 2 tablespoons brown sugar
• 1 head garlic, peeled & chopped
• 1 tablespoon chili powder
• 2 teaspoons ground...

Memorial Day is around the corner, which means summer is almost here!  If you’re like me, then you know that summer isn’t quite the same without some ice cream to cool you down.  Unfortunately, ice cream doesn’t always fit into a daily healthy eating plan.  That is, until now!  Here is a recipe for a delicious snack that will satisfy your sweet tooth and cool you off while also being healthy and made from natural ingredients.  Sign us up!

The best thing about this recipe is that it doesn’t require a fancy ice cream machine.  A simple blender or food processor will do.  With this healthy ice cream recipe, you can enjoy all the deliciousness of summer while sticking to your health and fitness plan!

Healthy Ice Cream

(makes 2 servings)

2 frozen bananas (take the peel off before freezing!)

Splash of your choice of: almond milk, regular milk, coconut water

Add Ins:

For chocolate – add 1 teaspoon...

Sundays are for relaxing but there's always errands to run. Sundays also mean getting ready to have a great week. Always striving to push the needle, let's make it easier on our hard-working week-day selves and meal prep! I put together two recipes for slow-cooker chili that are quick and painless to prep and will give you a few lunches for the week. The slow-cooker is one of my favorite methods of sneaking those 4-5 servings of vegetables in. With minimal prep-time in the mornings, you can have the enticing smell of slow-cooking chili wafting through your house until its ready. No chili tastes the same and use it as an opportunity to throw in new ingredients and personalize it to your taste!

Nutrition benefits

Chili is a great way to get the following 3 things:

1. Veggies - It's super easy to pack the crockpot full of diced bell peppers, tomatoes, onion for starters. If your getting crazy with it, throw in some nutrient packed foods such as diced mushrooms (Vit. D),...

With modern technology, there’s an app for everything.  This inevitably includes calorie trackers.  There are plenty of options out there: My Fitness Pal, My Net Diary, Lose It!, Fat Secret, and so many more.  While these apps are meant to help us, they can also hurt us.  Here’s a breakdown of the pros and cons of using calorie trackers:

Pros:

-Becoming more mindful of every food and drink choice throughout the day.

-Seeing how food and drink choices fit into your daily calorie amount.

-Getting a feel for your “typical” day.

-Using a method that is portable and easy to use.

Cons:

-Can become obsessive.

-Not all calorie trackers are accurate.

-Time consuming.

-Turns the eating experience into numbers and amounts.

So are these apps helping or hurting us?  As you can see, the answer is tricky.  There are so many great benefits from tracking calories.  The most important of these is mindfulness of food and...

Happy Mother's Day! 

We should honestly be thanking our mothers everyday, but today gives us a chance to do something extra special. Your mom will definitely appreciate these two simple 1-pan dinner recipes. Go the extra mile tonight and make something tasty & healthy for everyone to enjoy. The beauty of the 1-pan dinner is that there's minimal cleanup for maximum taste.

Salmon Dinner Bake

Salmon is high in anti-inflammatory Omega-3 fatty acids. This helps reduce systemic inflammation throughout the body. Brussel sprouts have high levels of vitamin K & C. 

Spring is finally here and you know what that means! Fresh & tasty mixed that can hydrate us (while we dehydrate) and give us some nutritional benefits. Kombucha contains pro-biotics which are healthy bacteria. These bacteria live in our digestive system and can lend some relief for gastro-intestinal issues.

 Sip into spring with these kombucha cocktails and agua frescas!

Kombucha Ginger Limeade

• 1 fresh lime (juiced)
• 1 tablespoon honey
• 3 ounces ginger-flavored kombucha (always add kombucha last)
• lemon wedge (for serving)

Mix and serve over ice

Kombucha Ginger Limeade

• 4 strawberries
• 4 ounces ginger-flavored kombucha (always add kombucha last)
• 1 teaspoon grated ginger
• 1T honey
• Ice

Blend thoroughly together and serve with sliced strawberries on top

Agua Fresca's are fantastic recipes to get more fruit in your diet while hydrating on a sunny spring day. Check out the general recipe below and make it your own! Find local...

The beauty about food and nutrition is that most foods are functional.  This means that they serve a purpose for our bodies and our minds.  Today, we’re going to focus on food for the mind.  The ultimate brain food looks suspiciously like a brain…you guessed it: walnuts!

Walnuts contains omega-3 fatty acids, which are also found in salmon.  No need to be afraid; these are the “good” fats that protect us not only from heart disease, but from depression and dementia as well.  Eating walnuts has been linked to improving day to day brain function.  Food that tastes great and makes us smarter, too?  Sign me up!  Omega-3s are the building blocks of the brain, and our body doesn’t make them on its own.  That’s why it is so important that we get these omega-3 fatty acids from foods such as walnuts.

Walnuts also contain twice as many antioxidants than other nuts (such as peanuts and pistachios). ...

Summer is here, and for many of us that means the weather is changing drastically!

This is honestly my favorite time of year! I love the heat, the sand, the water, and everything else in between. There's just something about the sun that makes you feel good. It's time to shake off all that winter weight and get moving!

One of my favorite things to do when it's nice out is to go hiking! I love being outside and enjoying nature in all its glory, and oh ya, getting tan is fun too ;)  

Make sure you are prepared for your hike with all the essentials.

Here are my top 5 things to bring with you on a hike:

#1: Sun Glasses

This may sound obvious, but you would be shocked at the number of people I see on the trail without sunglasses. These are so important when it comes to protecting our eyes from the sun! Even if you're wearing a hat, the brightness of the sun can still affect your eyes. Personally I would suggest investing in a good pair of polarized...

After a busy day, spending the evening washing and chopping vegetables, dealing with raw meat, and cleaning dishes is unappealing. Instead of turning to frozen dinners or eating out, I'd like to introduce the essential 1-pot meals. We want to show you two simple, 1-pot recipes that make quick & delicious meals that are easy to clean up. Lower the barrier to making good decisions after working hard all day with these tasty recipes. These are easy to make in bulk and make fantastic leftovers for lunches. Feel free to mix and match ingredients to customize these recipes!

West Coast Vegetable Fried Rice

Ingredients

4 cups brown rice

1 onion

1 red bell pepper

1 serrano chili

1 clove garlic

1 cup broccoli

3 eggs

Soy sauce

Sweet chili sauce

EV Olive Oil

1. Start brown rice in a separate pot or rice cooker with a ratio of 3 cups water : 1 cup rice. mix with 1/4 cup of rice vinegar after cooking. ~45min

2. Dice all vegetable...

When it comes to hydration, we have one important rule here at Zorn Fitness: drink at least half your body weight in ounces every day.  This means if you weight 200 pounds, you should drink at least 100 ounces of water.  Every. Day.  Sound like a lot?  It is!  In fact, it’s probably more than most of us drink on a day to day basis.  For example, 1 gallon of water is 128 ounces.  Right now, how close are you to your daily hydration goal?

It's been said a lot, but hydration really is an important key to a healthy lifestyle.  Our bodies are more than 70% water.  If we don't provide our bodies with what they're made of, they don't function properly.

So let's all hydrate!  If you're bored of just drinking water, we are here to help.  Here are some quick tips for how to get the fluid you need to feel energized and ready to go:

1. You don’t have to drink just water. All fluids count!  However,...