Monday, January 26, 2015

Due to blizzard like conditions which are predicted for our area, Sage will be closed Monday for all classes and trainings. We may be closed tomorrow should the weather be very bad.
Check our blogspot and your emails for further updates.

www.sagefitnessofnewpaltz.com


Teriyaki-Salmon-Bites_lstav3
These tasty salmon appetizers will disappear quickly at party, or double the serving and have with steamed vegetables for a delicious lunch or dinner.
Total Time: 1 hr. 15 min.
Prep Time: 10 min.
Cooking Time: 5 min.
Yield: 6 servings
Ingredients:
¼ cup reduced sodium soy sauce
2 Tbsp. water
1 thin slice fresh ginger, finely chopped
1 clove garlic, finely chopped
1 Tbsp. raw honey
1 lb. raw salmon, cut into 1-inch cubes
1 Tbsp. coconut oil
1 tsp. sesame seeds
1 green onion, thinly sliced (for garnish; optional)
Preparation:
1. Combine soy sauce, water, ginger, garlic, and honey in a medium bowl; whisk to blend.
2. Add salmon; toss gently to coat. Refrigerate, covered, for at least 1 hour.
3. Heat oil in a medium saucepan over medium heat.
4. Place salmon in an even layer in saucepan; cook for 2 minutes, turn each salmon cube, cook for an additional 1 to 2 minutes, or until salmon flakes easily when tested with a fork.
5. Place salmon on a serving plate. Sprinkle with sesame seeds and green onion (if desired). Place a toothpick in each piece of salmon.www.sagefitnessofnewpaltz.com
Due to blizzard like conditions which are predicted for our area, Sage will be closed Monday for all classes and trainings. We may be closed tomorrow should the weather be very bad.
Check our blogspot and your emails for further updates.

Real-People-WorkingOut

What Should You Do If You Miss a Workout?

I get a lot of questions about what to do if you miss a workout. Sometimes workouts get skipped because you’re sick. Or because you’re traveling. Or for some other reason, like a snow storm.

If you miss a day (or two, or three), just get back at it as if nothing has happened, starting with cardio, and a basic weighted workout, push ups, squats, abdominals. Miss much longer and you have got a decision to make. You can either start the program over from scratch, or ramp yourself back to the place you were when you stopped.

Ultimately, when you get back to your program, what you do is really about what will keep you motivated. That said, doing your( cardio on the treadmill)  full program as scheduled is the best way to make sure you get full benefit from it. If you just miss a few days, it’s fine to resume where you left off, but if it’s been weeks, you’ probably have lost most of your gains fitness-wise, so it’s worth starting from scratch in order to get the most possible gains and to avoid injury. Personal Training is a great way to re- energize your program. I can develope a whole program for you to change those old  moves that your muscles have developed a memory for. Everyone reaches a plateau.

 If you have been off more than 5 or 6 days, ramp back up slowly or you’ll risk getting so sore you can hardly move by exhausting all of your fast-twitch muscle fibers. 
Just remember, NEVER give up.
If you need that extra motivation, sign up for a Personal Training..I'll get you started on the right track!

Sage Fitness Where Intelligent Exercise Produces Profound Results For Everyone.....


Sunday, January 25, 2015

Join us for Spin/Cycle this morning, Sunday at 10am. Thirty minute Yoga to follow.
Reservations necessary. sagefitness@ymail.com

Saturday, January 24, 2015


Power up for your workout, or your day, with yogurt and sliced fruit topped with wheat germ and toasted coconut.
Article 1
Total Time: 5 min.
Prep Time: 5 min.
Cooking Time: None
Yield: 1 serving
Ingredients:
1 cup nonfat plain Greek yogurt
3 Tbsp. wheat germ
3 medium strawberries, sliced
¼ medium banana, sliced
1 tsp. unsweetened shredded coconut, toasted
Preparation:
1. Place yogurt in a medium serving bowl. Top with wheat germ; mix well.
2. Top with strawberries, banana, and coconut.
Nutritional Facts
Amount Per Serving
Calories:     239
Total Fat:    2 g
Saturated Fat: 1 g
Cholesterol: 15g
Sodium:        81mg
Carbohydrates: 28
Total Fiber: 5 g
Sugars: 16g
Protein: 29g
Spin/Cycle is cancelled for today, Saturday, January 24.
Hopefully we will be able to have the Sunday class at 10am check back by 8am Sunday for newest update.

Have a great snow day and remember, if you are shoveling snow, switch arms ever 20 shovel loads of snow to avoid back injury.

Thursday, September 25, 2014



There is nothing like a lazy Sunday when you have a meal cooking all day in the crock pot and the aroma of food is in the air, or coming home from work on a weeknight and having dinner ready when you get home. This  chicken chili is a delicious, high fiber meal. It's so easy to make and it is great wth low fat sour cream. This makes a lot and it is even better the next day for lunch!


Crock Pot Chicken Taco Chili

Servings: 10 Size: 1 1/4 cups
Calories: 203.7 • Fat: 1.4 gCarb: 33.3 g • Fiber: 10.0 g  Protein: 16.9 g

Ingredients:

  • 1 onion, chopped
  • 1 16-oz can black beans
  • 1 16-oz can kidney beans
  • 1 8-oz can tomato sauce
  • 10 oz package frozen corn kernels
  • 2 14.5-oz cans diced tomatoes w/chilies
  • 1 packet taco seasoning
  • 1 tbsp cumin
  • 1 tbsp chili powder
  • 24 oz (3-4) boneless skinless chicken breasts
  • chili peppers, chopped (optional)
  • 1/4 cup chopped fresh cilantro
Directions:
Combine beans, onion, chili peppers, corn, tomato sauce, cumin, chili powder and taco seasoning in a slow cooker. Place chicken on top and cover. Cook on low for 10 hours or on high for 6 hours. Half hour before serving, remove chicken and shred. Return chicken to slow cooker and stir in. Top with fresh cilantro. Also try it with low fat cheese and sour cream (extra points).