Notice anything odd about this picture?

Everyone in this facility is doing cardio…while no one is on the floor utilizing the weights and machines! While cardio burns more calories than resistance training during your workout, lifting weights torches more fat overall. In a study published in The Journal of Strength and Conditioning Research, people who completed an hour-long strength-training workout burned an average of 100 more calories in the 24 hours afterward than those who skipped the weights. The more muscle owned, the more fat burned. Don’t be a cardio bunny! The best thing you can do is find a program that incorporates a little bit of everything!
unnamed

Be honest and realistic about your goals…but always remember that you have the same hours in the day as everyone else. We don’t have time to workout- we make time! Break through

 that mental block and get it done!



SUNDAY SUBSTITUTION!

Just a few swaps to recreate your traditional meal of pasta & meatballs. Use turkey or lean grass-fed beef instead of regular ground beef….Oats instead of breadcrumbs…and spaghetti squash instead of pasta! Remember the rule of using the least ingredients with your tomato sauce… and don’t forget to use the best quality/healthy seasonings!

unnamed

Let’s Go!

Did you workout yet today? If not, here is a great workout that you can do…and you don’t even need a gym!

 

Cardio Circuit: 

 

REST 1 MINUTE

 

Core Circuit

 

REST 1 MINUTE

 

Upper Body Circuit

 

REST 1 MINUTE

 

Lower Body Circuit: 

 

Happy New Year from Pace Fitness & Wellness!

Image

Happy New Year! Instead of stressing about resolutions…focus more on feeling better, healthier, and stronger. Throw out those scales & get rid of those fad diets that don’t work! Take advantage of this current special to get started: Four training sessions for $150.00! (50 percent off regular price) Send an email to pacefitnessandwellness@gmail.com for more details on this deal and other packages. Make 2014 your best year ever!

Healthier Version of Chocolate Chip Muffins (Made with coconut flour)

Image

For those of you who have been asking….here is a recipe for chocolate chip muffins made with coconut flour. A healthier version of our favorite!

Preheat oven to 350 degrees.

Mix all dry ingredients together and wet ingredients together in separate bowls. Combine and mix them together afterwards. Add in chocolate chips. I used dairy free mini chocolate chips. Grease muffin pan lightly and fill each 3/4 of the way with batter. 

Bake for about 20 mins…and cool!

*1/2 cup of coconut flour
*1/4 teaspoon of baking soda
*1/4 teaspoon of sea salt
*4 eggs
*1/3 cup of oil or butter (coconut oil, ghee, or cooking oil)
*1/2 cup of honey (or maple syrup)
*1 tablespoon of vanilla extract