Recipe of the Week: Anti-Inflammatory Chicken Salad

 

Check out this recipe with turmeric and ginger when have great anti-inflammatory benefits with tons of health benefits.    Make sure you marinate the chicken for at least 2 hours or overnight and you’ll get a richer flavor.  Add this chicken to a big salad (you could get a pre-bagged HEB salad to make it even easier) for a complete meal.

INGREDIENTS:

  • 4 boneless, skinless organic chicken breasts
  • ½ cup canned coconut milk
  • 1T olive oil
  • 2 cloves garlic, minced
  • tsp turmeric
  • 1T ginger, grated
  • 1 tsp ground coriander
  • ½ tsp cumin
  • ½ tsp salt
  • 1T fresh lime juice

PREPARATION:

  • Place chicken in a large ziplock bag or bowl.
  • To make the marinade, whisk together coconut milk, olive oil, garlic, turmeric, ginger, coriander, cumin, salt and lime juice until combined. Pour marinade over top of chicken until completely coated and seal.
  • Marinate chicken in the fridge for at least an hour, but best overnight.
  • Pre-heat grill on medium-high heat, making sure to lightly spray with oil to avoid sticking. Grill chicken, covered, for about 5-6 minutes on each side until cooked through and juices run clear.
  • Top with additional lime juice if desired and enjoy!

NUTRITION INFO (Makes 4 servings):

Serving Size: 1 chicken breast • Calories: 320 • Fat: 11 g • Saturated Fat: 6g • Carbs: 3g • Fiber: .4g • Protein: 48g • Sugar: 0g

Reference:  www.eatyourselfskinny.com

Careers at BCS Fitness

Careers at BCS Fitness

  • Certified Personal Trainer/Certified Strength Coach
  • Marketing/Sales/Social Media
  • Administration
  • Photography/Video

**Part time and Full time positions available.

Are you looking for a position in personal training & fitness in College Station or Bryan?

If so…please continue reading! 

First of all, thanks for taking the time to visit our website and investigate whether, or not, this is a great fit for you. 

Let’s start by us telling you a little bit about our team and our leadership.

BCS Fitness is owned and operated by myself (Brad Tillery) and my wife (Kara Tillery.) We have 5 beautiful children ages 8 to 16 and have been married for almost 19 years!  

Since opening  the business in 2003, our business has been educating, motivating and inspiring our clients to become the BEST versions of themselves possible through our fitness and lifestyle coaching programs. We currently serve over 300 amazing clients between our two locations at Texas Ave and Barron Road. 

We have developed a track record for being one the of the best fitness companies not only in the area…but in the country. In addition to our staff’s individual accolades… we’ve been featured in Men’s Health, TLC network, and have won numerous awards for being the TOP fitness studio in the Brazos Valley. 

Beyond our two brick and mortar studios, we also offer virtual on demand and live coaching that is currently growing well.

We’ve had tremendous growth in our business and we expect lots of continued growth moving forward. It’s our goal to help hundreds of Bryan/College Station area residents look, feel and perform their best. To do this, we need a strong team, which includes more SOLID Performance Coaches who are committed to helping our clients be successful. To put it bluntly… we need “rock star” coaches (you need to bring the best out of people) who love working with people as well as can lead and coach small groups. 

Who are we looking for?

We are looking for  positive, hard working, enthusiastic, motivated and energetic people who do well leading in small group environments to join the BCS Fitness team.

If you are applying for a part time position and selected after an interview process, you will go through our 30 day internship.  This is your chance to evaluate how you enjoy working with us and it gives us a chance to see if you will be a perfect fit for our clients. 

NOTE: As mentioned in earlier, if you are selected there is a 30-60 day training process so you will not be expected to jump right in and lead one of our group personal training sessions. Our clients come FIRST so we have a process in place for bringing on potential team members to our staff. We just want to make sure you know what is expected if/when we both feel you are ready. In a perfect world…you should know if you fit the qualities above or not. 

How To Apply

We’re looking to hire the RIGHT people for the services we offer. If this position sounds like the PERFECT FIT for you, simply email your cover letter and resume to us at….

BCS Fitness

Brad Tillery

brad@bcsfitness.com 

We want nothing more than to find GREAT coaches who take real interest in doing GREAT work to make a GREAT impact on peoples’ lives.

Recipe of the Week: Immune Builder Breakfast Smoothie

INGREDIENTS:

  • 1/2 cup plain 2% Greek yogurt
  • 1/2 cup unsweetened vanilla almond milk, or milk of choice
  • 1 cup strawberries
  • 1 cup cantaloupe
  • 1 orange
  • 1T raw honey, optional
  • 1 serving Ascent natural vanilla whey protein powder
  • handful of ice cubes

PREPARATION:

Put all ingredients in blender and blend until smooth! Makes 2 smoothies. Enjoy!

NUTRITION FACTS:

Calories 227, Carbohydrates 33g, Fiber 4g, Sugar 29g, Fat 4g, Sat Fat 2g, Protein 20g, Chol 35mg, Sodium 111mg, Vitamin C 113

Reference: www.happyhealthymama.com

SHIFT YOUR VISION

Shift Your Vision by Coach Jared MacDonald
 
Have your strategies for success and goal completion been challenged by the “new normal” of COVID? Not sure what to do next or how to get back on track?
 
Check out these applicable and research back “tools” from the “Hidden Brain” podcast series titled “You 2.0”. The first four tools listed below come from psychologist Emily Balcetis and her latest book, Clearer Closer Better How Successful People See the World. A link the podcast is included at the end of this if you would like more information.
 
Narrow Your Focus: Researchers found when they had exercisers focus on short term goals during their workouts they were able to finish faster, perform better, and feel like the effort was easier. WIN! A prime example would be a distance runner focusing on the person in front of them or a closer target than the end line. Repeat this process until you finish the distance. Any time you find yourself overwhelmed with a big goal, break the goal down into smaller goals and narrow your focus on the short term. You will find yourself racking up wins and it will help motivate and propel toward the finish line.
 
Materialize: Young professionals are notorious for not saving for retirement early on in their careers. There are many intangible reasons for this, but the biggest hurdle is the ambiguity of the distant future self. Exercise is a lot like saving for retirement. The earlier you start and the more consistent you are the more likely you are to be successful. To help make the ambiguous future tangible, materialize the future self. Write down what you want to achieve, imagine your lifestyle, activity level, what you look and feel like, write it down! This will help make the idea of investing in your future self seem more relevant and material.
 
Framing: Researchers set out to improve the nutritional choices of employees at a hospital cafeteria. To help nudge employees to make better decisions with food and drink selection they simply reframed the environment to make the more nutritious options more visible and reinforce the positive association with good choices and did the opposite with poorer options. How? First they put green stickers on the healthiest choices, yellow stickers on options that deserved more caution and finally red on the poorest options. Second they put the green foods at eye level to make them more readily available and seen. And moved the yellow foods slightly out of the eye line and the red labeled foods to the highest or lowest shelves so they were even less visible. Green labeled food purchases increased 12% and red label choices decreased 30%, that is a huge shift in nutritional value. You can reframe your kitchen/pantry to make the foods you want to eat more visible and reinforce them with labels to help your brain make better choices with less thought!
 
 
Expand the Horizon: This tool is priceless when you are on the verge of quitting, failure. Especially in the current environment it can be difficult to see progress and overly focus on shortcomings. Keep a journal and write down the things you want to accomplish each month/day/week. Mark off as you complete the tasks, BUT do not discard the pages. When you find yourself falling short on one item, or feeling like a failure. Zoom out by reviewing your “to do” list and look at all the things you have accomplished. Humans tend to focus on the negative, which makes sense for survival. This can be overwhelming and self defeating. Having a list of things accomplished and expanding your horizon can help you reset and realize you have been mostly successful and moving in the right direction.
 
WOOP: WOOP is a science based mental strategy backed by over 20 years of research to help us achieve our goals. It is a tangible to implement the tools listed above. WOOP stands for Wish, Outcome, Obstacle, Plan. First you name the Wish or goal. Second, imagine the outcome (this is where most stop when making their goals. Oddly stopping here is what leads to failure because your brain feels like it has already been accomplished and when things get difficult you will quit trying). Third, imagine the obstacles to achieving your goal/wish (IMPORTANT!). Finally, plan for how you will navigate and overcome obstacles. Create the plan, make it a matra that you can repeat. There is even an App to help you with this process. WOOP.
 
If you would like a deeper understanding of these tools check out the links provided below. If you would like more help and accountability with your lifestyle and fitness goals we are here to help! Please reach out and let us create a customized plan of action for you!
 
https://podcasts.apple.com/us/podcast/hidden-brain/id1028908750?i=1000487727989
 
https://podcasts.apple.com/us/podcast/hidden-brain/id1028908750?i=1000489049939

Recipe of the Week: Cinnamon Strawberry Oatmeal Muffins

INGREDIENTS:

  • 1 cup all-purpose flour
  • 2 tsp baking powder
  • ½ tsp baking soda
  • ½ tsp ground cinnamon
  • ½ tsp salt
  • 1 organic egg, beaten
  • ½ cup milk (your choice)
  • ½ cup sugar
  • ½ pint chopped fresh strawberries

PREPARATION:

  1. Preheat oven to 425 degrees.  Grease 12 muffin cups or line muffin pan.
  2. In a large bowl, mix oats, flour, baking powder, baking soda, cinnamon and salt. In a separate bowl, whisk together egg, milk, olive oil and sugar. Mix in strawberries. Stir strawberry mixture into oat mixture just until evenly moist. Spoon into prepared muffin cups.
  3. Bake 18 to 20 minutes in the preheated oven, until a knife inserted in the center of a muffin comes out clean.
  4. Makes 12 muffins.  Enjoy!

NUTRITION INFO:

Per muffin:  152 calories, 3g protein, 23g carbs, 16mg cholesterol, 220mg sodium

Reference:  www.allrecipes.com

Monday (8/10/20) Workout

AMRAP (As Many Rounds As Possible)

Set a 4-minute timer and see how many rounds you can get in the 4 minutes!

 

BLOCK 1:

Exercise 1 (10 reps):

  • L1: pushup from knees
  • L2: pushup from toes
  • L3: plyo pushup 

Exercise 2 (10 reps):

  • L1: handcuff RDL
  • L2: weighted RDL
  • L3: single leg RDL

 

BLOCK 2:

Exercise 1 (15 reps):

  • L1: penguins
  • L2: oblique dips
  • L3: side plank dips

Exercise 2:

  • L1: elevated mountain climbers 10 reps
  • L2: mountain climbers 15 reps
  • L3: mountain climbers 20 reps

 

BLOCK 3:

Exercise 1 (10 reps):

  • L1: pallof press (light)
  • L2: pallof press (medium)
  • L3: pallof press (heavy)

Exercise 2 (10 reps): 

  • L1: narrow pushup from knees
  • L2: narrow pushup from toes
  • L3: narrow pushup with 5 second negative

 

BLOCK 4: 

Exercise 1 (10 reps):

  • L1: squat thrust 
  • L2: burpee
  • L3: burpee to tuck jump

Exercise 2 (10 reps):

  • L1: plank shoulder taps from knees
  • L2: plank shoulder taps from toes
  • L3: plank shoulder taps to pushup 

 

BLOCK 5:

Exercise 1 (10 reps):

  • L1: step outs
  • L2: skater hops 
  • L3: skater hops with a toe touch

Exercise 2 (10 reps):

  • L1: flutter kicks 10 reps
  • L2: flutter kicks 15 reps
  • L3: flutter kicks 20 reps

 

Go to BCS Fitness on Facebook for a video run down of this workout! Have Fun!

Crush Your Cravings

Download the “Crush Your Cravings” here…

Premier Results Program

Our “Premier Results Program” admission is reserved for a select handful of South and Central clients who desire the very best accountability and support through their transformation journey.

In addition to coaching (3) days per week with their coach in a personal small group, PRP members also receive…

—(1) private one on one coaching session each month with BCS Fitness Central and South owner and head performance coach Brad Tillery to work on specific fitness initiatives and evaluate month to month physical progress.

–(1) Nutrition coaching session per month with Brad Tillery via ZOOM to work on specific goals and action points as they pertain to your transformation goals.

–Platinum membership access which includes complementary inBody scans, infrared sauna access, access to our ON DEMAND coaching portal with numerous home recovery and workout sessions, Peloton cycling membership, (4) guest passes to your training group each month, and 20% off all supplements and retail $10 or more.

If your application is accepted, you will be billed $299/monthly. You can suspend or downgrade your “Premier Results Program” with a simple 30 day notice.

TEXT “PREMIER” to 979-575-7871 for “Premier Results Program” application.

Monthly Accountability Coaching Group

If you are looking for more professional guidance & community support in your fitness & lifestyle journey…this group is for you.

We meet once a month via ZOOM to go through our monthly “faster results blueprint” & give members the opportunity to ask questions and share tips and tricks that are helping them move the needle in the right direction.

Meetings are typically around an hour in duration and include teaching time around our blueprint of the month as well as group Q&A time. If you only get just 1 or 2 big take aways from each monthly meeting (I’m hopefully you will get more) your time (and money) will be well invested.

SUNDAY STRONG START

Are you ready to start your “HABIT CHANGE PROGRESSION” for the next 14 days?

Please go ahead and select (2) habits to DROP from your weekly routine and (2) habits to ADD to your weekly routine based on your goal and intention.

DROPS (Gaining Energy)

  • Reduce caffeine intake to less than 100mg per day
  • Avoid sitting for more than 20 minutes at a time at work/home
  • No screens 1 hour before bedtime
  • Spend less time with the people who are “energy vampires” in your life
  • Limit sugar intake

ADDS (GAINING ENERGY)

  • Get 4-5 servings of fruits/vegetables a day
  • Get 30 minutes of sun a day
  • Sleep 7-8 hours each night
  • Get in a 30 minute workout or recovery session
  • Drink 90 oz a water each day
  • Add daily meditation for 5-10 minutes (Head Space, Abide, Etc apps)
  • Make a “pump me up” playlist of your favorite songs that make you feel great

DROPS (FAT LOSS)

  • Dine out less (50% less) over the course of the week
  • Cut sugar filled beverages by 50% over the course of the week
  • Large portion sizes at meals
  • Reduce processed food
  • Reduce alcohol consumption by 50%

ADDS (FAT LOSS)

  • Add 4-5 servings of vegetables a day
  • Drink 90 Oz of water a day
  • Add protein up to 1 gram per pound of ideal body weight
  • Add 30 minutes of extra night sleep to your routine
  • Add a 30 minute walk to your day