Hidden Greens Smoothie

FEATURED FROM: FAIRBURN IT OFF NUTRITION PLAN

Getting greens in throughout the day can be tough if you’re always on the go. But, with this delicious recipe, you’ll learn a new way to get them in when you are shoveling snow in Portsmouth, chasing the kids, and finding time to get your own workout in. Today’s smoothie recipe is a Fairburn it Off team favorite! We currently have about 100 smoothie recipes in our =&0=&, yet, this simple recipe, with some greens thrown in, has continuously been our members go-to.

Here is what you will need…

Hidden Greens Smoothie

Makes 1 Smoothie

Ingredients:

-½ cup fresh or frozen strawberries or raspberries

-½ of a sliced frozen banana

-1 to 2 cups Kale and/or Spinach

-1 tablespoon almond or peanut butter

-1 scoop vanilla or natural flavored plant protein powder Read More

Elyse’s Hawaiian Dreams Smoothie

It’s no surprise that I love Hawaii! My husband David and I have travelled there the past 3 years in a row, and you can always catch us listening to Hawaii 78′ (beautiful song if you have not heard it).

On our most recent trip, we had just finished a hot power yoga class and were looking for a refreshing smoothie. We found a shop a block away from the studio that had a Kailua Dreamin’ Smoothie on their menu. It was filled with greens, pineapple and mint – so we had to give it a go. Long story short, we returned almost every day for that smoothie! Read More

Kathy is killing it!

December is FLYIN’ by and today we have another member highlight at On Target Fitness in Portsmouth, located right on the Seacoast of New Hampshire.

So, what happens if you get hurt? How do you tackle fitness even if you may have some limitations? Life happens, as they say, but what do you do when it it actually happens? How can we rise to the challenge? Read More

Lisa makes pain free gainz!

December is member appreciation month here at On Target Fitness! This week we are psyched to be honoring one of our newer family members- Lisa! Lisa bring such an amazing energy to the On Target Fitness community and we love watching her grow.

Lisa has been CRUSHING her small group personal training program at On Target Fitness for 12 weeks now. When Lisa came to us she was just one run short of quiting. She knew she had to do something to become more functionally strong and mobile inorder to train pain free. After just 12 weeks Lisa has increased her goblet squat weight by 56% and is training pain free! Here’s what Lisa has to say…. Read More

Meghan is 39 Weeks Pregnant and Crushing it!

From doing a box jump in jeans to training 7 days before having a baby, Momma Meg never ceases to amaze us.

Meghan has been a part of the On Target Fitness family for well over a year now. Meghan has been working with us in small group personal training for about 12 weeks now. She shows amazing strength and motivation while optimizing her health. She is always welcoming and encouraging to new members and a true inspiration to all of us here. Read More

Kick the Cold this Winter!

Kick the Cold this Winter!

We are coming up on that dreaded time of year again.. winter cold and flu season.

But how sick is too sick to exercise?

  • Upper respiratory tract (URT) symptoms starting with: nasal congestion, stuffy nose, sore throat, and cough… on day 1 listen to your body, but you’re probably in the clear.
  • Temperature of or >37.5-38 and/or worsening URT symptoms.. skip the gym.
  • Nausea, dizziness, fatigue, vomiting, and diarrhea… get in bed!
  • Recovering from these symptoms but only feeling 70-80%… try it out and take it easy! (No dizziness, temperature, or nausea).

Exercise = stress.

When we are sick our bodies are already under a great deal of stress trying to help us recover. Adding strenuous exercise to this equation often sends our immune system into overdrive (this can cause an even slower recovery!) Read More

Our guy Carl crushes it in Alaska hanging out with the bears!

Carl came to us last year with a mission. He had a goal of being able to trek in the woods of Alaska on a hunting trip the following year, and in September, he finally got to test himself out.

Here’s what Carl had to say:

“I’d like to thank you and your team at On Target Fitness for the excellent work they do. As you know I joined your gym last fall to prepare for a trip to the Kenai Peninsula backcountry in Alaska this past September. I hadn’t done any serious exercise for years and was not in good enough shape for the trip. You began opening your gym at 5 AM to accommodate my schedule. I met Ryan the first day and he developed an exercise plan. He and Haylee then worked with me on strength, balance, and mobility for almost a year.  It was exhausting at first, but little by little I felt improvements as time progressed. I just got back from Alaska and can tell you that the exercise regime at On Target was more successful than I had hoped. Hiking the steep slippery hills in the Alaskan wilderness with a pack can be a challenge. Bears abound and you need to have a rifle in your hand at all times – not over your shoulder – in your hand. It can throw off your balance, especially when climbing over fallen trees and crossing streams.  The trip was still physically challenging, but I did have the strength, endurance, and balance needed. I’d like to relate an illustrative story. We were relaxing in Alaska at a small salmon stream after a hike. A brown bear sow came in with her 2 cubs and started fishing about 30 yards from us. The cubs were straying from mom, creating an extremely dangerous situation – if they saw us and got frightened the sow would have have been alerted to our presence and immediately attacked. Alaskan brown bears easily exceed 1,000 lb and can charge at over 30 mph. Alaskan brown bears protecting their cubs are ferocious. They are deadly.  We had to silently retreat lest we disturb them. It sorely tested my ability to tiptoe thru heavy brush, over tree falls and thru a rushing stream.  I have On Target Fitness to thank for being up to the task. I highly recommend On Target Fitness to anyone who wants a gym with excellent trainers. It has helped me tremendously. Now if I could just find a way to stay away from the cookies…….”

Don’t we all want to find that, Carl! Great job, and we’re glad you made it out of there safe!

If you want to see what our Small Group Training program is all about and write your own story of success, you can get started by scheduling a Strategy Session! See you in the gym! Read More

Wrap Your Hands Around Portions!

No need to go out and purchase a fancy food scale or carry around you measuring cups. You’ve got two great tools that are constantly at your disposal- your hands!

Men (~per meal):

  • Protein: 2 palms worth
  • Veggies: 2 clenched fists
  • Carbohydrates: 2 cupped handfuls
  • Fats: 2 thumbs worth

Women: (~per meal):

  • Protein: 1 palms worth
  • Veggies: 1 clenched fist
  • Carbohydrates: 1 cupped handful
  • Fats: 1 thumb worth

But we all have different sized hands you say?  That is correct!  We also all have different sized stomachs.  The size of your hands correlates to your body’s size and nutritional needs! Adjust portions based on hunger/fullness, times of exercise, performance goals, activity level, and results. Read More