Curry Pumpkin Coconut Soup

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  Healthy Recipe: Coconut Pumpkin Curry Soup Need a little more pumpkin in your life? Add in this hearty, healthy, delicious staple into your weekly menu. Ingredients • ¼ cup coconut oil • 2 medium carrots, chopped • 1 medium red bell pepper, chopped • 1 medium onion, chopped • 1 medium jalapeno, seeded and minced • 1 clove garlic, minced • 3 cups chicken stock • 2 tablespoons coconut sugar • ½ teaspoon salt • ½ teaspoon ginger •...

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  The Power of Pumpkin By Katelyn Castro This autumn staple is a great addition to a well-rounded nutrition plan. It’s pumpkin season! Need I say more? Fall is just around the corner which means the kids are back in school, football season has started, and the holiday’s are on their way. When I think of fall, I think of the scent of apple cinnamon filling my house; using my slow-cooker more in the next few months than I do...

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18 Sep

Welcome Travis!

It’s with great excitement and gratitude that we welcome Travis Parkyn to the Bird Rock Fit team! Many of you may have seen him around the studio lately–you might have even had the pleasure of seeing his backflip skills! If you haven’t seen it I’m sure he’d be glad to show you. Here’s a little bit more about our brand new team member: Travis comes from a large family of 7 and was born in Fountain Valley, California. He played...

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  How to Stay Fit Anywhere Do you struggle to make lasting change because you constantly fall short on your food and fitness goals? Try the Structured Flexibility plan. By Ryan Halvorson Have you ever heard that phrase, “You are what you repeatedly do?” It’s a tenet that I regularly share with people who are interested in getting into better shape. Most of the time I see those people skip from plan to plan and never seem to see results....

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The other day I told you a story about a friend of mine, Natalie, who I had asked to participate in a phone-based weight loss coaching program. I did this for several reasons. First, she’s a dear friend who has struggled with her weight as long as I’ve known her and I wanted to help put that struggle to rest. Second, I figured that if someone as busy as her could see success, then just about anyone else could. Natalie...

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3 Foods/Supplements to Enhance Exercise  Performance By Katelyn Castro   Muscle soreness, fatigue, and decreased endurance happen during high-intensity training. We know this all too well at Bird Rock Fit, right? Whether your goal is to improve physical challenges, gain lean body mass and decrease body fat, or to get an intense workout, these three food/supplements can help your performance.   Vegetable/Fruit Nitrates Beetroot juice is high in dietary nitrates that can aid the body during times of low oxygen...

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Escaping the Perfection Prison Why pushing to be perfect is keeping you from achieving your goals. By Ryan Halvorson   The other day I was at a coffee shop and happened to sit next to a group of people discussing their bodies. I couldn’t help but eavesdrop. Shameful, I know, but I find it useful to listen to people’s self perceptions when they don’t know there’s a fitness professional nearby. “My thighs touch when I walk,” lamented one. “I can’t...

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Oven-Baked Sweet Potato Omelet Here’s a great, healthy breakfast idea, courtesy of The Spunky Coconut (www.thespunkycoconut.com) .           Photo Credit: Monica Kopsch Directions: Lightly grease two pie dishes. Thinly slice one large or two small sweet potato, and arrange it around the bottom of the pie dishes. Sprinkle the sweet potato crust with sea salt and pepper. Pour omelet mixture over top. Omelet Mixture 8 whisked eggs 1.5 tsp Herbamare seasoning 1 finely chopped sauteed onion 1 finely...

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  The Worst Food Combo for Fat Loss Pairing certain foods can spell disaster for your fat loss goals. by Katelyn Castro Have you worked hard to eat healthy, but it seems like your plan just doesn’t work? You’ve counted your calories to make sure that you’re not consuming too much, yet you still struggle to lose fat? What if I told you that pairing certain foods might actually cause you to store fat? We are beginning to understand that...

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Sprint Training for Fat Loss How doing less can help you lose more. By Ryan Halvorson What if I told you that one of the best ways to drop fat and build a lean physique requires less than 3 minutes of actual effort? You’d probably tell me to pull the other one, right? The Fat Burning Zone For years the focus was primarily on burning calories within an exercise session as a means to lose fat. And in order to...

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