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My Top 4 Better Breakfast Recipes for Better Breakfast Month

9/16/2019

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September is Better Breakfast Month which I think is great! This is a month of transition for lots of us (end of summer, back to school, all that jazz) and is a perfect time to be more mindful and purposeful with what we are eating.

Every morning is a clean slate for a new day and since breakfast is Meal #1 of the day for most of us, this subject speaks to me!


What Do I Mean When I Call Breakfast "Meal #1"?
  • It technically means it’s the first meal fo the day ;) BUT it also takes the label of "breakfast foods" out of the equation. If you can have "breakfast for dinner", surely we can have non-breakfast foods at breakfast, too! 
  • Meal #1 could also mean that it’s the most important meal of the day. I won't debate the physiology of this but:
  • Meal #1 sets the pace for the rest of the day! I try to make it my super most healthy, most-loaded-with-the-good-stuff meal because it feels good to fuel good! 

Whether you have time to sit down to breakfast in the morning, you grab-and-go or wait until lunch time to have Meal #1, here are some nutrient-dense ideas for all seasons and reasons. Some of these recipes require a little bit of time to prep up front and some don’t. Just FYI :)

​Let's get going!

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Fiber Bowl: Seasonal Roasted Veggies With Your Choice of Eggs
  • There is a variety of fiber-filled and nutrient-dense veggies all year round but the nice thing about fall is that we can really enjoy the rich and filling flavors we put to the side during the summer
  • My choices would be: Sweet potatoes, Brussels sprouts and beets (each about 4g of fiber per cup). Cut 1 large sweet potato, 3-4 beets (wear gloves if you're going to use red beets OR you can use equally-as-delicious and way less messy golden beets) and 1 lb of Brussels sprouts into halves or quarters. Toss in 1-2 tbsp olive oil, some salt and seasoning to taste. Roast at 425 for 10 minutes; shake up the pan and put in for another 10 minutes (the smaller the beets and sweet potatoes are, the less time you’ll need; keep the sprouts at 1/2 or 1/4 cut so they don’t burn)
  • Make eggs (two/day) any way you’d like. My personal choice is a good 6-minute egg (you can make all of them ahead of time for the whole week!)
  • Scoop out a good cup+ of your roasted veggies, heat up and serve with your eggs on the side or on top!

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Veggie Frittata
  • Preheat your oven to 425.
  • Dice the veggies of your choice. Toss them in a tsp of olive oil, salt/pepper/herbs to taste and place them on a cookie sheet to roast for a quick 10 minutes. I LOVE grape tomatoes and shallots because they're sweet and really quick to roast. You can ALWAYS sauté your veggies or add them in raw!
  • While that’s happening, whisk about two eggs/day in a bowl
  • Lightly oil either a square or rectangular pan. Assume you'll get 4 servings in a square pan and 6 servings in a rectangular pan so you can use 8 or 12 eggs respectively. You can also use 1-2 cartons of egg whites (honestly it’s all about what fits into your baking pan.)
  • Once the veggies are done, spread them out into your pan and top it off with your eggs. Turn the oven down to 375
  • Bake for 30-35 minutes

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Greek Yogurt With Fruit
  • Measure out about 1 cup Greek yogurt (% of fat is up to you!)
  • Stir in 1/2 to 1 cup of your choice of berries mixed in.  Hot tip: One of my favorite former clients Kelly loved putting in frozen berries in for texture
  • For extra crunch (and if you think you'll need more bulk to stay fuller longer, add in 1/4 cup of low-sugar granola or nuts. These are two items that are EASILY over-served and calorie-dense so I'll say it again: Measure it. You can even stir in chia seeds for some good fiber and omega-3s!

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My Take-Everywhere Breakfast: Kashi Go Lean With a Banana
NOTE: I am typically vehemently against cereal but have introduced it into my life this year for time-restraint reasons. Traveling for conferences and meetings over the years has taught me that I prefer eating breakfast in my room while I get ready AND it saves me a bunch of money! 
  • Fill a cereal bowl and spoon (which you can get from guest services) with Kashi Go Lean. I'll tell you why I choose this specifically below
  • Mix in whatever milk you choose
  • Cut up a banana to put in the bowl (which reminds me of eating Cheerios and bananas as a kid)
  • Enjoy! If you want a bigger boost of protein you can even mix in some unflavored collagen protein powder
  • Kashi Go Lean includes 9g of protein, 13g of fiber (and relatively low sugar) and your banana adds in tons of other vitamins and minerals

These breakfast options are obviously the tippy tip of the iceberg but they're my go-to favorites. I hope you enjoy them! 

Do you have a favorite healthy recipe for Meal #1? Share in the comments below!
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An Ode To My Instant Pot: Lunch Prep Edition

5/20/2018

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Not my Instant Pot but it it IS so magical I DO call it Instant Harry Potter...
I love cooking but, like most of you, I also feel crunched for time. I joined the Instant Pot bandwagon at the end of last year and let me tell you: It's the best appliance I've bought and the one I use the most thanks to it's magical time-saving abilities. 

Since I've played around with it for a while, I thought I'd share one of my favorite lunches to pack for the week: Salsa Chicken (which I got from NomNom Paleo) with Sweet Potatoes and Cabbage Slaw!  Keep in mind that you can absolutely still make this if you don't have an Instant Pot :)

Ready? Let's make it!
INGREDIENTS (makes lunch for 1 for 5 days):
5 small sweet potatoes (I LOVE the bagged sweet potatoes from Trader Joe's because they're so tiny)
1 cup water
1-2 lbs chicken breast, depending on how many oz you want (aim for 3-5oz)
Salt and any other seasoning you'd like to use, to taste
1 jar of your favorite salsa
1 bag already-made chopped cabbage slaw to save time
Cilantro, chopped
Avocado if desired
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For the Sweet Potatoes:
- Pour 1 cup of water into your Instant Pot
- Place a steamer into the Pot
- Place your small sweet potatoes in the steamer
- Close the lid and make sure the vent is closed
- Press the Pressure Cook button and set the time to 4 minutes (or up to 10 if you like your sweet potatoes really soft)
- When the 4 minutes are up, let the Instant Pot release the pressure naturally (this can take 10 minutes or so)
- Open the lid and carefully place the cooked sweet potatoes into a bowl and let cool; once cool, you can take the skin off (it should easily slide off the potatoes)
- IF YOU DON'T HAVE AN INSTANT POT, preheat your oven to 400 degrees. Line a baking sheet with foil and place sweet potatoes on the sheet (you can poke the potatoes with a fork to make a few holes, too). Cover the sweet potatoes with foil and bake for 45-60 minutes.
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For the Salsa Chicken:
- Season both sides of your chicken breasts with salt and whatever seasoning if you'd like (I love the Spice House's Chipotle Chili Powder)
- Place the chicken in the Instant Pot
- Pour your jar of salsa on top of the chicken
- Close the lid, making sure the vent is closed, press the Pressure Cook button, setting the timer for 7 minutes
- As soon as the timer goes off, open up the vent for a quick release
- Open the lid and place the chicken in a separate bowl so it can cool and not dry out
- Once cool, shred the chicken (either with two forks or with clean hands)
- IF YOU DON'T HAVE AN INSTANT POT: You can still make this in a slow cooker by following all of the same steps and then either cooking on low for 6 hours or high for 4 hours
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TO PUT IT TOGETHER:
- Line up all of your Salsa Chicken fixings in a line along with your lunch containers (I love these)
- I started by putting in the sweet potatoes, and then the cabbage slaw...
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- I then topped the slaw with the Salsa Chicken
- Chopped some cilantro on top
- I'll dice 1/4 of an avocado into my container daily so it doesn't get all brown and icky during the week...
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And voilà! A yummy, well-balanced meal that should carry you through your day without a mid-afternoon slump that didn't take all day to make!

​Enjoy!
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How Tacos Saved My Lunch Prep (and how it can save yours, too!)

4/12/2017

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I think tacos are awesome. Nutrition coaching rockstar Josh Hillis even let me write all about my love of tacos for meal planning here. And while Winnie the Pooh may be eating all sorts of the wrong tacos, I personally think they can be a brilliant way to set yourself up for a tasty and healthy weight loss/weight management plan.
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The Taco Breakdown: What gives tacos the healthy meal potential
1. Pick a lean protein (shrimp, tilapia, ground turkey, even tofu!)
2. Pick your protein seasoning (like spice blends you can find at Penzey's, sauces you fan find at the grocery store by the one and only Rick Bayless, or make your own! Regardless of what you choose, it's the seasoning that turns the boring into the exciting).
3. Pick the veggies that will compliment your taco (pico de gallo/salsa, diced avocado, jicama or cabbage slaw, sliced or diced peppers... there are lots of options!)
4. Choose a small amount of a complex carb (like beans)

5. Choose your taco's container: Typically a corn or flour tortilla but you can also do a lettuce cup (which I'm seeing more and more out in restaurants!). OR you can get even more veggies into your meal and make your taco a SALAD! Which is what I'm showing off today.

(The cool thing about the Taco Breakdown is that, even if you don't like Mexican food, you can use these exact same steps to create a great plate of any cuisine you like!)


I've been playing around with different taco bowls that don't need to be reheated that I can take to TruFit with me for lunch. I finally found one that fits a few criteria that I need if I'm going to eat in a public place (like my Evanston gym!):
1. Easy to eat/isnt' messy
2. Isn't stinky
3. Is really easy to make ahead
4. Is really easy to put together

​HERE IS THE MEGA YUMMY OUTCOME!:
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And here's how to make this specific taco salad for the week!

INGREDIENTS:
1 tsp coconut oil or light tasting olive oil
1/2 of a red onion, chopped
1.5 lbs​ ground turkey (figure about 3-5oz protein per meal, depending on how active you are; can be a mix of dark and light meat, your choice. I'm eating this fabulous taco salad M-F this week to make life easier)
1 packet of Frontera Chicken Taco Seasoning Sauce
Salt and pepper to taste
2 heads of Romain lettuce, washed and chopped
1/4 cup pinto or black beans (or, if you were like me this week, refried beans)
A few Tbsp of salsa
1-2 Tbsp Greek yogurt
1/8-1/4 of an avocado

DIRECTIONS:
= Heat your oil in a sauté pan over medium heat.
= Once hot, add your chopped onions. Sauté until translucent, about 5 minutes.
= Turn heat up to high and add the turkey and brown, breaking the ground turkey into small pieces.
= Add in the seasoning sauce and cook on medium heat until the turkey is cooked through.
= Let it cool.

TO ASSEMBLE:
= Place a good 1-2 handfuls of Romain in a large Tupperware container.
= Top it with your portion of protein.
= Garnish with your beans, salsa, Greek yogurt and avocado.
= Keep the salad fresh by either placing it in the fridge or in a handy-dandy lunch bag cooler. 
= Ta-da!
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Now, if you're going to do this every day and want the salad to stay fresh, here's what I would do:
= Separate the protein into individual containers like these. Then, when you place the lettuce into your salad container you can just plop the protein on top.
= Place the washed and chopped lettuce in a Ziplock bag with 1-2 paper towels to absorb the moisture (keep some air in the bag when you close it)
= Keep the condiments separate in the fridge and scoop in whenever you assemble.
= You can either put your lunch together the night before or morning of.

And then all you have to do is thoroughly enjoy this salad, like I have every day this week! BON APPETIT! (Have a question/comment/idea? Leave it in the comments section!)
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Party Food Part 2: Beet Hummus and Green Smoothie Dessert Shooters!

7/7/2016

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Last week I posted recipes for Chilled Carrot Soup Shooters and Roasted Cauliflower Hummus (yum!). This week, I'm bringing you another kind of hummus AND something to satisfy your party guests' sweet teeth without slapping them in the face with a sugar bomb.

Now, I personally never read the whole story behind other bloggers' recipes. I just scroll straight down to the recipes SO: I'm just going to get down to business !!

Ready?

​Let's make some food!

​Beet Hummus

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Makes about 4 cups

Ingredients: 
4 medium beets (the reason I'm not telling you how many pounds here is because sometimes when you buy beets, the greens are heavier than the beets themselves)
3 tbsp tahini
3 tbsp lemon juice
3 roasted garlic cloves (since I'd already roasted one head of garlic for the cauliflower hummus, I used cloves from that head instead of raw; read about how to roast garlic here)
1 tbsp cumin
Zest from 2 lemons
Good pinch of kosher salt

Directions:
  • Pre-heat oven to 375. 
  • Lightly oil the beets, place on a foil-lined backing sheet and then cover with another piece of foil.
  • Roast in the oven for 60 minutes or until a knife can pierce straight through.
  • Once the beets have cooled off, peel them. I highly suggest wearing disposable gloves if you have them so your nails don't stain red. At the minimum, wear an apron. Beets stain like crazy.
  • Cube up the beets and place them in a blender. 
  • Add all of the remainder of the ingredients into a blender or Vitamin and blend until you get a hummus-y consistency. 

NOTE: This recipe is adapted from one I found at SimplyRecipes.com; I thought the original was a little too runny so I added tahini. I also found that it tasted better 24 hours after making it so don't be afraid to make ahead!

Green Smoothie Dessert Shooter

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Makes about 6 cups (so, about 16 3-oz shot pours)

Ingredients:
3 big handfuls of baby spinach
4 sprigs of cilantro
1 cup frozen mango chunks
1 cup frozen pineapple chunks
1/2 of an avocado
2 cups of whatever kind of milk you want (I prefer cashew or flax seed milk)
Some kind of berry for garnish

Directions:
  • Place the spinach into the blender first. Then load the rest of the ingredients on top, milk going in last. You may need more milk to get the consistency you desire. 
  • Garnish each shooter with a berry of your choice.
  • If you find yourself with extra smoothie, you can freeze them in individual serving baggies or make popsicles! 
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Party Food Part 1: Chilled Carrot Soup Shooters and Roasted Cauliflower Hummus

6/27/2016

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My good friend and health industry colleague Dr. Meggie Smith of Chiropractic First in Evanston invited me to join her during the Downtown Evanston Wine Walk last week to do "something fun" in her office since she was one of the wine walk stops. I racked my brain, trying to figure out what to do and then I figured, Hey! Why don't I provide the food?

I assumed other stops might serve cheese, charcuterie or chocolate to go with their wine so I thought, "Why not serve some more non-traditional, veggie-centric appetizers?" It's so easy to fill a table of apps with the things I listed above (I do when I have people over, cheese is awesome!) but sometimes veggies get left out or treated like second-rate citizens of Appetizerlandia. 

Thanks to everyone who asked for the recipes, I am posting two here! (Two more will come next week!) Enjoy!

CHILLED CARROT SOUP SHOOTER

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Serves: Many, many, people if you serve this in small cups as a 3oz "shot" of soup (perfect if you're not doing a sit-down app course). You can freeze this soup if you have too much (or cut the quantities in half). NOTE: I got this recipe from Gourmande in the Kitchen. I've made it many times with slightly different variations but the below is the best combo in my humble opinion.

Ingredients:
2 tbsp unfiltered coconut oil
4 spring onions, white and light green parts, sliced
2 cloves garlic
1 tbsp grated ginger (more if you LOVE ginger)
1/8 tsp red pepper flakes
4 lbs carrots, sliced
1/2 tsp ground cinnamon
1 tsp kosher salt
2 tsp fresh grated turmeric root
Enough water to just cover the ingredients in the pot (about 6-8 cups)
Cilantro to garnish

Directions:
  • Melt the oil over medium-low heat.
  • Add the spring onions, garlic, ginger and red pepper flakes. Sauté them for 2 minutes or so, do not let the spring onions brown at all.
  • Add in the carrots, salt, cinnamon and turmeric, and heat for a few more minutes, stirring to coat the carrots in the mixture. 
  • Add water. Bring to a boil and then reduce heat to a simmer and cook for about 25 minutes. 
  • Puree the soup in a blender, Vitamix or immersion blender. 
  • ​Garnish with a sprig of cilantro.

The most awesome thing about this soup is that it's amazing as a warm soup in the fall/winter and as a chilled soup in the summer! Don't be afraid to make "too much". It will be eaten :)

ROASTED CAULIFLOWER HUMMUS

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Makes: About 4 cups

Ingredients:
1 head cauliflower
1 head of garlic
1 tbsp olive oil to coat cauliflower for roasting, 2 tbsp for hummus-making
1/2 tsp coconut oil to roast garlic
1/3 cup tahini
2 tbsp lemon juice
Salt to taste

Directions:
  • Heat oven to 400 degrees.
  • Chop up cauliflower into small florets; toss with 1 tbsp olive oil and a little bit of salt and place on a foil or parchment paper-lined cookie sheet or roasting pan.
  • Slice off the tips of the head of garlic; place your 1/2 tsp of coconut oil on the sliced portion and then wrap in foil.
  • Roast the cauliflower for about 30 minutes (turning once half-way through cooking) while you roast the garlic for an hour.
  • Once cooked, place cauliflower, 4-5 cloves from the roasted garlic, the rest of the olive oil, tahini and lemon juice in a blender. Blend well until creamy and no large chunks of cauliflower are present.
  • Serve with sliced veggies/pita chips/anything you want!
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SUPER Quick (and Moist!) Salmon Dish

6/1/2016

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(So moist I had to use that word!)
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My love for slow-roasting salmon runs deep. But sometimes I don't have 30-60 minutes to let it baste in its own juices. I'm guessing you don't always either! So here's a way I learned to make it that takes literally 10 minutes max.

Makes 2 servings:
Ingredients:
  • Cooking oil like olive oil or coconut oil
  • 2 4-6oz portions of good quality salmon
  • Salt and pepper to taste
  • Herbs for fish should you desire them

Directions:
  • Season your salmon to taste. Then, heat enough oil to coat the pan you're using (preferably nonstick) on moderately high heat. You want the oil hot but not smoking hot.
  • Place your salmon filets skin-side UP to sear the fish until browned, about 3-4 minutes. Don't play around with the fish while it's browning. Just let it sit :)
  • Flip the filets over and cook skin-side down for another 3-4 minutes. And that is IT! Seriously!

Obviously the more you cook the fish the more well-done it will be. The times I mentioned are for a medium cook temp which is how I prefer it. The white albumin that seeps out of salmon shouldn't form this way. 

Feel free to chop up some herbs to top the fish, give it a splash of lemon, serve it with capers on the side. Add some veggies to your plate and you're good to go!

Enjoy!
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Bok Choy On a Cold Winter's Night

1/14/2016

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I love bok choy. LOVE IT. And lucky for me I've been finding the most beautiful bok choy at Whole Foods recently. Since it's so easy to make, I've been loading up. So if you find yourself starting at these beautiful supergreens on your next trip to the store, grab them! Because now you have a recipe:

Prep Time: 5-10 min
Cook Time: 10 min
Serves: 2-3

Ingredients
6 baby bok choy, sliced lengthwise and cleaned thoroughly
1/2 Tbsp cooking oil (I prefer coconut oil for this) 
1 clove or garlic, minced (optional)
1/4 cup organic chicken or veggie broth (if you don't want to open a box of broth, you can use one of those individual packets of concentrated broth like this and add some water; it's a little processed but it can work)
Salt and pepper to taste
Coconut aminos and sriracha (optional)

Directions
  1. Heat oil over medium heat in a skillet.
  2. Sauté bok choy in the oil for a few minutes, browning them ever so slightly.
  3. Add in broth, turn heat down to low and cover. 
  4. Cook on low for 5-10 minutes. I test the doneness by poking the bulb with a knife; I like it to have a little bit of a bite to it so it's not too soft.
  5. Once cooked, I like to add in a little bit of coconut aminos (which I prefer to soy sauce) and sriracha and mix it in with the broth.
  6. Plate your veggies in a bowl and top with your broth mixture and ENJOY!
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Spiralize This! How to Make Zucchini Pasta.

2/19/2015

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I promise I am not vilifying carbs or gluten or pasta. But lately I've been watching how many starchy carbs I eat because of my current fitness goals and I'm deciding to eat foods like pasta and breads sparingly. So while I'm craving a comforting pasta dish for dinner tonight since it's cold outside, I decided it would be wiser for me to make the alternative: Zucchini noodles!

If you follow me on Facebook or Instagram, you've been witness to my love affair with zucchini noodles (and if you're an Evanston personal training client, you even got your own spiralizer for the holidays!). 

Why do I love them so much? Let me count the ways:
  1. They take less than 10 minute to make from start to finish.
  2. When the zucchini is spiralized, the noodles are so voluminous it looks like you won't be able to finish one serving (we eat with our eyes so this is great!).
  3. You can pair the noodles with anything you'd have with pasta: Meat sauce; garlicky shrimp; chicken; black beans, avocado and tomatoes! With zucchini's mild taste, the noodles are a blank slate!

So how do you make these noodles? you ask. This way:
  1. Wash your zucchini and pat dry (1 med-large zucchini per person). You do not need to peel the zucchini.
  2. Heat some olive or coconut oil in a pan on medium heat for a few minutes.
  3. Spiralize the pasta directly into the heated pan.
  4. Toss around for a few minutes (like, 5-8), making them al dente. Be careful not to overcook otherwise you'll have soggy noodles. 
  5. Add salt/pepper to taste.

AND THAT IS IT! Just add whatever you'd like on the side (or on top!). And you've got your serving of veggies for your meal!

So, go ahead and make some noodles and let me know what you paired them with in the comments (and share your pics on Facebook)!
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The Quickest Meal I've Ever Made. It Took 9 Hours.

11/4/2014

1 Comment

 
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Let's face it: We live in a culture of "I'm too busy". Too busy to cook, to clean, to exercise, to have fun. I'm just going to tackle the "too busy to cook" part today by sharing a CrockPot recipe that I have fallen in love with. It tastes amazing and only took me 10 MINUTES TO PREPARE!!! This is altered from Good Housekeeping. Here's what you need:
1 onion, sliced.
3 peppers (the choice of color is yours), sliced
1/2 cup picked jalapeños (or more or less depending on your taste)
1 bay leaf
2 tsp ground cumin
1 tsp dried oregano
Salt
2 lbs flank steak (grass fed if you can find it; otherwise make sure it's as lean as possible)
1 14-oz can whole tomatoes, roughly cut up

Load up and mix the onion, peppers, jalapeños, jalapeño, bay leaf, spices and salt. Then, add the beef. Finally, add the tomatoes on top. Cover and cook on low for 9 hours. When it's done, take the beef out to shred with forks. Get rid of the bay leaf. Skim off any excess fat from the pepper mix. And then... EAT! Serves 4-6. Serve with sautéed spinach and a black beans (if they're your thing).
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Quick Zucchini au Gratin

4/8/2014

1 Comment

 
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I found myself with 4 small zucchini in the fridge and zero idea what to do with them. Though I normally meal plan BEFORE going to the store, I must have gotten these because they looked good. I do that sometimes: Get pretty produce with grandiose ideas of producing a Top Chef-worthy dish for dinner and then realizing that the hour and a half break to get stuff done won't be enough time. (Who's with me?) 

So I decide do stop thinking so hard about it and VOILA! I made this really yummy, fresh and quick side dish in 30 minutes TOTAL. 
Check it out:

INGREDIENTS:
4 small zucchini
1/8-1/4 cup grated Parmesan or crumbled goat cheese
Salt and pepper to taste
Olive oil optional (though I'd suggest finishing off the dish with it rather than heating up the oil)

DIRECTIONS:
Turn the oven to 350. Using a mandolin or knife (carefully...), thinly slice the zucchini. Grease a baking dish and layer the thin slices on top of each other. Salt and pepper to taste, sprinkle on the cheese and pop in the oven for 20-25 minutes. That's it! 

Enjoy! And if you make this, post in on my Facebook page or Instagram or Twitter or wherever you'd like and use the hashtag #IzzyFitFood!

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