Subscribe to Our Newsletter
Get motivating health and fitness articles sent directly to your inbox.
Get Fit NewsletterOctober 11, 2021
undefined
3 SUPER FAST fitness dinners

Have no time to prepare a healthy dinner after work? You aren’t alone. Most of my clients complain of simply not having enough time at the end of their day to cook a healthy dinner.

This I’m-too-busy-to-cook mentality leads to unhealthy dinner choices from restaurants and fast food chains. And like I’ve told you before, you can exercise every day but if you eat too many calories then you won’t achieve the results that you want.

Today I have 3 quick dinner solutions for you to use on those busy weeknights when you’re tempted to grab a less-than-healthy dinner from a to-go joint. These dinners are both tasty and fitness friendly, so you can stay on track with your results.

Go-To Quick Dinner #1: Honey Mustard Chicken

  • 4 large bone-in chicken thighs, skin removed
  • ¼ cup Dijon mustard
  • ½ teaspoon minced garlic
  • ½ teaspoon dried marjoram
  • 1 Tablespoon honey
  1. Preheat the oven to 375 degrees F. Rinse the chicken and pat dry.
  2. Combine the mustard, garlic, marjoram and honey together and evenly spread the mixture over each chicken thigh. Place the chicken in a glass casserole pan.
  3. Bake for 45 minutes, or until cooked through. Enjoy!

Go-To Quick Dinner #2: Leftovers Frittata

  • 4 eggs
  • ¼ cup milk or broth
  • ¼ teaspoon dried thyme
  • 1 cup chopped and cooked meat and/or veggies (use leftovers!)
  • Olive oil spray
  1. In a large bowl beat the eggs, milk, thyme, and meat and/or veggies.
  2. Place an 8-inch non-stick skillet over medium heat until hot and coat with the olive oil spray. Pour in the egg mixture.
  3. Cook over medium-low heat for 8-10 minutes until the eggs are set. Place under a broiler for 3-4 minutes, until the top is golden. Cut into wedges and serve. Enjoy!

Go-To Quick Dinner #3: Pan Fried Salmon

  • 4 (6 oz) skin-on salmon fillets
  • sea salt and black pepper
  • 2 Tablespoons olive oil
  1. Dry the salmon fillets with paper towels and season on all sides with salt and pepper.
  2. Place the oil in a large skillet over medium-high heat until shimmering. Reduce the heat to medium-low and press the salmon fillets in the pan, skin down. Press down firmly for 10 seconds on each fillet.
  3. Cook for about 7 minutes, until it lifts easily out of the pan without sticking. Flip and sear the other side for 20 seconds. Serve immediately. Enjoy!

I hope you enjoy these quick-n-healthy dinner recipes that are designed to keep you on track and eating healthy even on the busiest of days.

Remember that exercise is vital to getting and staying in phenomenal shape – and I’m here to help you do just that. Call or email me now to get started on my best fitness plan.

Let’s get you into the best shape of your life!

undefined


"Your Body is a Temple of the Holy Spirit... 

Therefore Honor God with Your Body"
--1st Corinthians 6:19-20

group_outdoors2.jpg

​Michael's Wellness Center

One Body to Last Your Lifetime

661-803-6568 

211 E Avenue K6, Suite C, Lancaster, CA 93535
http://www.michaelswellnesscenter.com 


Stock Those Ingredients

When your kitchen is stocked with fresh, seasonal produce and lean meats, as well as an array of fresh and dried herbs, it’s easy to throw together quick and nutritious meals. Keep your grocery shopping to the outskirts of the store – the produce section, meat department, eggs and dairy fridges.

Buy fresh ingredients that work as building blocks for wholesome meals.


23331117_546646329012513_8360627936280629379_o.pngJOIN AMERICA'S BEST ONLINE WELLNESS SHOPPING CLUB

​Get American made products with Whole Foods Quality at Wal-Mart Prices with the convenience of Amazon! Call 661-341-4255 to schedule your tour today!​

https://saferforyourhome.com/en

https://peakperformancepack.com/

http://renewlotion.com/

It just makes sense!



You were created to be strong, healthy, and self healing. HBNaturals provides:

  • Mind/ Body/ Soul Superfood Trio
  • CBD oil for pets and humans
  • Essential Oils
  • Bio Minerals
  • Healthy Coffee and Tea
  • Personal Care
  • Pain Cream.... and more

Create your free account today! https://hbnaturals.com

HBNaturals.com


Connect with Antelope Valley's local culinary and recipe development expert, Karen Hix! She specializes in education and fresh meal preparation. She's a board certified Holistic and Health Practitioner. As a culinary nutrition expert and recipe developer, she is passionate about holistic health and teaching others how to use whole foods as medicine and incorporate nutrient dense, healing foods into their diet. ​

https://freshwholeplantiful.com/

https://www.facebook.com/freshwholeplantiful/

661-618-1728  freshwholeplantiful@gmail.com​

undefined
undefined

Michael and Sheri Banyar, proprietors


"Your Trusted Authority in Physical Fitness"
661-803-6568 
211 E Avenue K6, Suite C
Lancaster, CA 93535
http://www.michaelswellnesscenter.com

Facebook Twitter Instagram YouTube


Email us mpbfitness@gmail.com

CHECK OUT OUR 2021 NEW MEMBER SPECIALS:

Package #1: FUNCTIONAL WELLNESS ASSESSMENT & 1-MONTH  FITNESS CLASS -     $199***  (BEST VALUE)                           

  • Full body musculoskeletal assessment, Flexibility/ balance/ stability/ mobility screening

  • Body Composition (Fat testing), Body Girth Measurements, Oxygen saturation and resting heart rate

  • Total Detox Program, Dietary Meal planning with grocery shopping list, anti-inflammatory recipes

  • Unlimited Small Group Training with Certified Trainers, mentoring and support

  • Group sessions offered: Mon, Wed, Fri at 6:00 or 9:00 a.m., 4:00, 5:00, or 6:00 p.m.

  • Special cardio kickboxing sessions on Saturdays at 9:00 a.m.

  • Includes a 1 month free club membership ($39 value)

  • After the first month, the body maintenance class will drop to $129/ mo.

  • 3 month reassessment 1x fee of $65***

  • ***10% off assessment and reassessment if 2 or more join together

Package #2: FUNCTIONAL WELLNESS ASSESSMENT & 1-MO. WELLNESS MEMBERSHIP    $199 (GREAT VALUE)

  • This is a one-time total body health and wellness assessment, includes

  • Full body musculoskeletal assessment, Flexibility/ balance/ stability/ mobility screening

  • Body Composition (Fat testing), Body Girth Measurements, Oxygen saturation and resting heart rate

  • Total Detox Program, Dietary Meal planning with grocery shopping list, anti-inflammatory recipes

  • One 5x8 workout card

  • One 60 minute training session with certified trainer

  • One month wellness club membership ($39 value)

  • After the first month, membership is $39/ month

  • 3 month reassessment 1x fee of $99 (includes 5x8 new card, and one training session)

Package #3: MONTHLY WELLNESS CLUB MEMBERSHIP     $39/ mo. (GOOD VALUE)

  • Includes full access to our facilities plus a one-time body comp. test ($49 value)

Package #4: PERSONALIZED 1-ON-1 TRAINING PROGRAMS        $65* / 60 min. 

Get Spoiled with the Best Personalized Training in the A.V. with a Certified Trainer

Package #5: FULL-BODY HANDS-ON TABLE STRETCH/ MYOFASCIAL RELEASE    $65* / 60 min.

Better than massage therapy! Your trainer will implement specialized techniques to loosen up tight neck, shoulder, back, hips, glutes, IT bands, piriformis, hamstrings, calves and feet muscles. Using specific types of foam rollers, roller bars and balls. We will lengthen, strengthen & stabilize your muscles to get immediate relief from pain and joint misalignment, guaranteed!


At-home Wellness Coaching

Not local? Feeling safer at home? No problem! Michael's Wellness Center offers at-home complete wellness, weight loss, functional training and rehabilitation program planning services. We'll create a customized program as a one-time setup or ongoing coaching via phone, online or in your home with your own equipment. No equipment? You'd be surprised what an awesome in-home gym we can design on any budget! Call 661-803-6568 to request your free consultation.


Taco Roasted Cauliflower

Wondering what side dish to serve with your speedy dinner? Roasting cauliflower (or broccoli) is a phenomenal veggie side dish that’s quick and tasty. The classic way is to roast with simply olive oil, minced garlic and sea salt. It only takes a few moments of prep work and then roasts in the oven for 20 or so minutes while you pull dinner together. The florets come out crispy and savory, which is a nice change from soft and soggy that we often encounter.

This version below uses taco spices to amp up the flavor and excitement of this classic cauliflower dish. Enjoy!

Courtesy of RealHealthyRecipes.com

What you need
Servings: 8

3 heads cauliflower
¼ cup olive oil
1 teaspoon sea salt
4 teaspoons minced garlic
2 teaspoons chili powder
1 teaspoon sweet paprika
½ teaspoon ground cumin
½ teaspoon onion powder
¼ teaspoon garlic powder
1 teaspoon fajita seasoning

Instructions

1. Preheat the oven to 425 degrees F.

2. Wash the cauliflower heads and remove the stem and leaves. Cut into florets and then slice the florets into thin, flat pieces.

3. Place the florets in a large bowl and toss with the remaining ingredients. Spread over two large rimmed baking sheet and roast in the preheated oven for 25 minutes. Enjoy!

Nutrition
One serving equals: 86 calories, 6g fat, 6g carbohydrate, 2g sugar, 292mg sodium, 3g fiber, and 3g protein.


Michaels Wellness Center