02 Feb: Avocado Oil – When and Why to Use It

Avocado oil is a very healthy oil and can definitely be beneficial to use both cold as dressing or hot in cooking! The majority of essential fatty acids found in avocado oil are monounsaturated fats which have several positive effects throughout the body including lowering risk of some cancers, preventing flare-ups of certain auto-immune diseases, speeding cell regeneration and wound healing, as well as reducing inflammation in your body. The monounsaturated fats in avocado oil can also help you lose weight – especially when combined with a healthy diet and regular exercise – as these fats aid in making you feel fuller faster and keep your appetite satisfied longer. The vitamins and healthy fats in avocado oil also can improve your digestion helping you to get more energy from the other foods you eat with it.

01 Feb: Cilantro Salad

Ingredients: Dressing 1/4 cup cilantro 2 tbsp olive oil 1 tbsp honey Dash of lemon pepper Salad 2 cups spinach 2 whole strawberries chopped 1/4 cup blueberries 1/2 avocado, sliced

25 Jan: Shrimp and Zucchini Noodles

Ingredients: 4 zucchini 2 tbsp unsalted butter 1 lbs shrimp, peeled and deveined 1 cup cherry tomatoes, halved 3 cloves garlic, minced 1/2 tsp red pepper flakes 1/2 cup chicken broth 1 lemon salt and pepper 2 tbsp freshly grated Parmesan 2 tbsp chopped fresh parsley leaves

11 Jan: Balsamic Salmon

Ingredients: Salmon: 2 (4-6 oz) salmon fillets 1 lemon, cut into slices Salt and freshly ground black pepper 2 teaspoons balsamic vinegar Sauce: ¼ cup balsamic vinegar 2 tablespoons white wine or chicken broth 1 tablespoon honey ½ tablespoon dijon mustard 1 teaspoon chopped fresh rosemary, divided ½ teaspoon garlic clove, finely minced

22 Jul: Walk Your Way To Better Health

Walking is a great way to get in extra activity throughout the week, especially on the days in between your strength and interval training sessions. You can walk just about anywhere and it can be very relaxing to get out in nature. However, you are not getting the most out of your workout if you consistently walk the same route, at the same pace, most days of the week. The body quickly adapts leading to a plateau. This is not a concern if you walk for health and leisure. But, if you want to challenge your body, improve your fitness level, and lose a few pounds, be sure to change up your walking routine.

01 Mar: Biggest Winner 2015

On March 1st we officially kicked off our 2nd Annual St.Albert’s Biggest Winner Transformation Challenge! 21 teams of 4 are competing over the next 6 weeks to transform their bodies and improve their health. The challenge has both training and nutrition components to help everyone see their best results!

18 Dec: Holiday Do's & Don'ts For Staying on Track

The holidays are here and that means lots of temptation, parties, food, stress…. and even more food! However, with a few tips in the back of your mind the holidays do not have to mean falling off track and you can still indulge in some of your favorites that make the holidays special!