Up Until Now

Did you ever think that once you’ve been labeled a certain way, either by your own mind or by someone else’s, that that’s it?  That’s who you are forever?  Do you ever catch yourself saying things like, “I am such a terrible eater,” or “I can’t do it,” or “I’m so bad at this”?  I’ve had clients who have shamed themselves with words like these…

How Exercise Helped Me Recover From Surgery

My first son was born in 2001, and though I exercised regularly prior to my pregnancy, I mistakenly thought that I should not exercise while I was pregnant.  No aerobic nor resistance training did this body experience at any time while I was with child.  Other than taking an occasional walk around the block with my dog, I did nothing that would cause me to…

Rice And Beans With Turkey

This Cuban inspired dish is loaded with protein.  I usually make a big batch because the leftovers taste just as good, if not better, than the first batch!   Ingredients: 1 Tbls. olive oil 1 Onion, chopped 1 1/2 tsp. garlic 1 lb. ground turkey 1 tsp. cumin 1 tsp. oregano 1/2 tsp. freshly ground pepper 1/4 tsp. Kosher or sea salt 1 Bell pepper,…

Tilapia With Peppers And Onions

My kids are not big fans of fish of any kind.  If they had their choice, fish would never be on the menu at Chez Winiarski.  However, because I am aware of the nutritional benefits of fish, I make it fairly often.  Knowing I have my work cut out for me, I regularly try new ways of preparing this healthier protein in the hopes that my…

How Not Working Out Helps You Improve Your Fitness

Want to build muscle?  Want to increase your endurance?  Want to be more fit?  Here is the answer… don’t work out.  Yes, it’s true!  And all this time, you thought the way to those nicely defined muscles was to hit the gym every day.   Well, that’s where you’re wrong!  Working out is obviously beneficial to our overall fitness; it strengthens our muscles, our bones,…

Superman Exercise

For many of us, when we think about working our core, we only think of doing abdominal exercises like sit ups and crunches.  We forget (or don’t realize) that our back is part of our core as well.  It is important to make sure we don’t create muscle imbalances by only working the anterior (front) side of our core.  Doing so can increase the chance…

Quinoa and Sugar Snap Pea Salad

One of the things that I love most about quinoa is its texture.  Somehow it has just the right amount of chewiness to give it some real substance, yet it still finds a way to cook up with a nice, fluffy consistency.  Not only does quinoa have a tantalizing texture, but it is a great source of protein and fiber.  The only downside of this…

I’m In Better Physical Condition Than I Was In My 30’s!

I’ve been fortunate to work with Marie Winiarski for the past several months.  I consider her to be an excellent trainer!  She possesses all the qualities I was seeking in such a mentor:  a solid knowledge of the body and exercise science, broad experience, strong organizational skills, and high standards.  All these, in Marie, are tempered with kindness, patience, optimism, warmth, and plenty of tough…