#firefitnesstt photos & videos

16 hours ago

As a runner you may have a tendency to focus on stretching your lower body but you shouldn't forget your upper body. Your shoulders, chest, back and arms are just as important as your glutes and hamstrings in propelling you through your run. Here are two standing stretches that you can do to take care of your upper body. 1. You will feel this stretch starting down near the elbow, through the bicep and into the shoulder and chest. Facing a wall, place your palm on the wall directly in front of the shoulder. Press firmly into the palm as you turn to rotate your body in the opposite direction. Continue to press into the palm and keep the arm as straight as possible. Hold for 20-30 seconds per side. 2.This stretch is going to be more intense in the chest. Bend the elbow at 90 degrees and press the palm and forearm into the wall. Gently lean away from the wall keeping the shoulder about a fist distance from the wall. Hold 20-30 seconds per side. How do you stretch your upper body after a run? #firefitnesstt #trailblazers #saturdaystretch #muscles #upperbody #physical #shoulders #back #chest #arms #strength #runners #body #instarun #runnerlifestyle

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Yesterday

Eggplant aka melongene aka bhaigan is commonly used as a part of Trini breakfasts with sada. They are also incorporated into stews and eaten with rice. Eggplant is very nutritious and it is a great source of vitamin C, vitamin K, vitamin B6 amongst other vitamins and minerals. It also helps with digestion as it is high in fiber and can help with brain functions because they are rich in a natural chemical called phytonutrients, which have been known to improve mental health.  Eggplant can be sliced and baked and used as a side dish for a hearty meal. Here is the recipe to try it: Ingredients 1 eggplant sliced into 1/4 inch disks 1 egg whisked 1/2 cup Italian breadcrumbs 1/4 cup parmesan cheese finely shredded 1 tsp Italian seasoning Instructions Preheat the oven to 400°F. Slice the eggplant into 1/4 inch disks. Lay the eggplant out in a single layer on a cooling rack. Sprinkle with salt, and let sit for 15 minutes. Dab with a paper towel to absorb the expelled water, then flip to the other side. Salt the other side, let sit for 15 minutes, then dab again to remove excess water. In a small bowl, whisk an egg. Set to the side. In another bowl, mix the Italian breadcrumbs, parmesan cheese, and Italian seasoning. Dip the eggplant in the egg first, then hover over the eggplant over the bowl to let the excess egg drip off. Dunk in the breadcrumb mixture, and lightly apply pressure so the breadcrumbs adhere better. Arrange breaded eggplant in a single layer on a baking sheet. Bake for 15 minutes. Flip the eggplant, then bake for another 5-7 minutes. Remove from the oven and enjoy! #firefitnesstt #trailblazers # #foodiefridays #kitchen #recipes #eggplant #bhaigan #melongene #bakednotfried #instafoodie #healthy #yumminess

181
2 days ago

Earlier this year at the track in Larry Gomes Stadium...hope to see you soon. #firefitnesstt #trailblazers #runningclub #tbt #throwback #training #memories #868 #arima #athletelife

261
3 days ago

Youth development is one of our core tenets and all age groups are welcome to train. We believe in bending the tree while it is young. For more info on our youth programme call or message at 473-6134. #firefitnesstt #trailblazers #runningclub #coaching #propertraining #form #programme #mentorship #foundation #youth #talent #scholarships #wethebest

180
4 days ago

Donkey kicks, also called a bent-leg kickback, are beneficial to runners because it helps to build stronger glute muscles that can provide athletes with increased speed and agility. It also strengthens the lower back. Here are some simple instructions to try this exercise: Position your body in tabletop position hands under your shoulders, knees under hips, feet flexed. Pick your right leg up off the ground, keeping your knee bent, and push back as if kicking someone with your foot flexed.  Lower your knee back down, without touching the ground, and repeat. Repeat for 3 to 5 sets of 10 to 12 reps. #firefitnesstt #trailblazers #crosstraining #exercise #donkeykicks #glutes #lowerback #strength #muscles #runners #868 #arima

110
5 days ago

Even during early morning training, our athletes always show up and give their best. That is a big part of the trailblazer attitude and culture. If you want to have that mindset, call or message us at 473-6134. #firefitnesstt #trailblazers #youth #adults #family #runningclub #mindset #metality #committment #community #dedication #wayoflife #runnersworld

130
1 weeks ago

Pistol squats, also know as one-legged squats, are a good exercise to help a runner identify leg imbalances and work on improving these imbalances by training the legs separately. This squat also develops flexibility, endurance, balance, coordination and strength by targeting the quads, hamstrings, calves, buttocks, core and hip muscles. Here are some instructions to try this move: At a standing position, hold your arms out in front of you and Extend one leg out in front of you. Slowly squat down on your standing leg and Don’t allow your heel to come off the ground. Squat as low as you can (beginners should try to touch their butt on a chair ) and press into the standing foot before returning to the starting position. *If needed you can use a chair, bench or box placed behind you for support. Have you tried these squats? #firefitnesstt #trailblazers #training #crosstraining #bodyweight #exercise #legs #squats #strength #runnerlifestyle

180
2 weeks ago

Muffins are a great option for breakfast or as a snack. In this recipe we are using whole wheat flour instead of white and incorporating apples and cinnamon. Apples contain antioxidants, fiber and several nutrients. Cinnamon helps to reduce inflammation in the body, keeps blood sugar levels in check and can help to improve heart health.  Instructions Preheat the oven to 350°F / 175°C. Line a muffin tin with 9 muffin liners. In a medium bowl, whisk together the dry ingredients (flour through salt ). In another bowl, mix the wet ingredients (egg through yogurt ). Add the flour mix to the wet mix. It just needs to be combined, so be careful not to overmix. Then fold in the apples, being careful not to overmix. Fill the liners with the batter, filling them about 2/3 full. Bake for about 15 – 17 minutes or until a toothpick comes out clean. Let the muffins cool for 5 minutes and then turn out onto a wire rack to cool. When the muffins are completely cooled, you can enjoy right away or place them in an airtight container and store at room temperature for up to 4 days. Anything past that, store in the refrigerator. Note: Some cinnamon sugar (1 tablespoon raw sugar or granulated sugar + 1 teaspoon cinnamon ) to the top of the muffins. It adds a wonderful crust and a little extra sweetness. #firefitnesstt #traiblazers #foodiefridays #recipe #muffins #breakfast #lunch #dinner #desserts #apple #cinnamon #kitchen #instafood #yummy

140
2 weeks ago

Throwback to yesterday when the club, including parents and adult runners, took to Calvary Hill to mix up the training session a bit. #firefitnesstt #traiblazers #runningclub #community #family #supportsystem #network #youth #adults #parents #arima #868

230
2 weeks ago

Today we feature Mikael Brizan. This youth trailblazer is 18 years old and lives in Diego Martin. His track and field events are the 100m and 200m. Experience with Fire Fitness: My experience with the trailblazers has been educational but fun. Future in sport: In the future I hope to compete against the best in my events and make a name for myself on the global stage. My inspiration: To stay inspired and motivated, I tell myself to stay focused and never give up. @its_mickey1 is all about his craft and we can't wait to see where this road takes him. 📸 @ttgameplan #firefitnesstt #trailblazers #youthathlete #feature #runningclub #runnerlife #worldclass #trinidad #tobago #diegomartin #868 #instagood

180
2 weeks ago

A curtsy lunge is an excellent exercise to stabilize our hips and strengthen your glutes. It also works the hamstrings and inner thigh. These are all important muscle groups for runners and they can be all taken care of with this simple exercise. You can follow these instructions and try it: Start from standing, and step your left leg behind you and to the right so your thighs cross, bending both knees as if you were curtsying. Make sure your front knee is aligned with your front ankle. Return to standing, and switch sides to complete one rep. A good start is three sets of 12 to 15 reps. Weights can be added for some resistance. #firefitnesstt #trailblazers #runnerbody #training #legs #glutes #hamstring #curtsylunge #strength #runnerlife

190
2 weeks ago

Did you know that joining a running club as opposed to training alone can give you the vocal and moral support that you need to really boost your performance as a runner? Want to know what else a running club can do for you? Then join ours. Call or message 473-6134 for more info. #firefitnesstt #trailblazers #runningclub #trinidad #theeast #arima #youths #adults #families #runningmotivation #athletics_life #marathon #runplanet

280
2 weeks ago

It's Sunday, you know how we do. Just take it easy, everything will be fine tomorrow. #firefitnesstt #trailblazers #sundays #runnerlife #instarunning #relax #recharge #takeiteasy

110
2 weeks ago

Having strong muscles in the buttocks helps to support the leg muscles during a run. Stretching after a run helps to improve flexibility, prevent pain and stiffness. One way to reach the back of the thigh and buttocks is the seated twist stretch. Here are some simple instructions to try this stretch: Begin seated on your mat with your legs extended straight out in front of you. Bend your right knee and place your right heel as close to your left sit bone as you can. Reach your right arm behind you, and plant your palm or fingertips on the floor. Place your left hand or elbow on your right knee or thigh, and gently pull your knee to the left until you feel the stretch in your glutes. Hold for 20 to 30 seconds, then repeat on left side. How do you stretch a hard to reach muscle group? #firefitnesstt #trailblazers #stretches #postrun #legs #thighs #buttocks #muscles #runnerlife #soreness #injuryprevention #runnersworld

130
3 weeks ago

It is a common practice to have a little dessert to close off a meal. Typically you might have ice-cream or cake, but a fruit sorbet is a refreshing, light way to end a meal, plus it's dairy-free if you are looking to cut out milk or cream. This sorbet recipe is made from two ingredients-pineapples and oranges. It quick, easy and all natural. Pineapples are tropical fruits that are rich in vitamins, enzymes and antioxidants. They may help boost the immune system, build strong bones and aid indigestion. Oranges are a healthy source of fiber, vitamin C, thiamine, folate, and antioxidants. Pineapple Orange Sorbet 1 medium pineapple (to yield 3 cups ) 1/2 large orange plus zest Peel and core the pineapple. Dice into small bite-sized chunks,then place on a baking sheet lined with parchment paper. Freeze for 4-5 hours. Place frozen chunks in a food processor, along with the peeled orange (membrane and seeds removed ). Add the zest of the orange as well. Process until smooth. It may take a few minutes to become slushy. Add water to help the process if necessary. Freeze in an air tight container to harden more or it can be enjoyed immediately. #firefitnesstt #trailblazers #foodiefridays #recipe #kitchen #dessert #sorbet #orange #pineapple #fruits #natural #yum #instafood #foodstagram

140
3 weeks ago

Allow us to introduce Camille Lewis. She is an 18 year old #trailblazer who hails from Matura. Her events are 400m and 800m. Get to know a little more about @_dbu_milly_ because you'll be hearing her name everywhere real soon. What has your experience been with the Trailblazers? - My experience with the Trailblazers has been inspiring, fun and motivational thanks to the staff, my teammates and my coach. They support each other, and even me in every way possible. Even on hard days when other athletes or myself feel like giving up, members of the staff and coach would make it their duty to always come and speak with us to pull ourselves together, get our heads back into the game and keep pushing through the pain. Future in this sport- Using track to further my education, earn my degrees and become a professional athlete to represent my country. Who is your inspiration?- My inspirations are my family, coach and friends. They've always supported me every step of they way, guided me and always believed I'm gonna reach very far in Track and Field once I keep doing what I have to do to be the best I can. 📸 @ttgameplan #firefitnesstt #runningclub #868 #youthsports #trackandfield #runnerlife #thefutureisfemale #wcw

452
3 weeks ago

As a runner your back muscles are very important. They are a mainstay in proper posture, help to stabilize the body as well as assist with staying injury free. It is important to stretch this muscle group after training. Here is a simple stretch for your lower back: Lie on your back. Grab both of your knees and pull them up to your chest until you feel a stretch. Hold for 20 seconds. Repeat 2-3 times as needed. How do you stretch your back muscles? #firefitnesstt #trailblazers #runningclub #arima #868 #athlete #training #muscles #stretching #properform #posture #instarunning #runnerlife

120
3 weeks ago

Your inner thigh muscles are used every time you walk, turn, or bend. These muscles play a key role in keeping you balanced, stable, and moving safely. They are also crucial to stabilizing your hips, knees, lower back, and core. Like any other muscle group it is important to stretch them after a workout. One helpful inner thigh stretch is the butterfly stretch. It targets the muscles in your inner thighs, hips, and lower back. Here are some simple guidelines to practice the butterfly stretch: Sit on the ground, and place the soles of your feet together in front of you. Let your knees bend out to the sides. Place your hands on your feet as you pull your heels toward you. Keep your back as straight as possible and your abs engaged as you let your knees relax and inch closer to the floor. You’ll feel slight pressure on your groin muscles. Breathe deeply and hold this position for 15 to 30 seconds. Repeat 3 times. Move your feet closer to your groin for a more intense stretch. How do you stretch your inner thighs? #firefitnesstt #trailblazers #training #workout #stretches #muscles #injuryprevention #athlete #coach #runnerlife #instarunning

170
4 weeks ago

Spring rolls are a tasty snack filled with vegetables, with the option to add a protein. While it is nutritional on the inside, it usually very greasy as it is fried. But you're in luck. We found a recipe where the rolls can be baked. The ingredients are commonly found at home. You may not have the wrappers and rice vinegar readily available in your pantry but they can be found at your local supermarket like @massyfoodstores , @xtrafoods or @westbeessupermarket in the frozen foods section. Wonton or rice paper wrappers can also be used. Ingredients: 1 tablespoon minced garlic 1 teaspoon freshly grated ginger 2 tablespoons soy sauce, low sodium 1 tablespoon rice vinegar 4 cups green cabbage, shredded 2 medium carrots, peeled & shredded 1 cup green onions, chopped 1/8 teaspoon black pepper Chicken or vegetable broth 16 egg roll wrappers Directions: Preheat oven to 425º F. Line a baking sheet with parchment paper or a silicone baking mat. Saute the garlic and ginger in water or broth in a hot wok or saute pan for 2 minutes over medium high heat. Add the cabbage, carrots, green onions, soy sauce, rice vinegar, and black pepper. Mix well and saute for 4-5 minutes or until softened. Remove from heat. Lay a wrapper onto a clean surface, like a cutting board, with a corner facing you. Spoon 3 tablespoons of veggie mixture just below the center. Fold up the bottom corner to cover the mixture. Fold over each side so it creates an envelope. Then roll up toward the remaining corner. Use a little water to seal shut. Place on baking sheet and repeat for each wrapper. Bake for 10 minutes, flip, then bake for 10 more minutes until lightly browned. Serve with low sodium soy sauce for dipping. IMPORTANT: If you are using rice paper wrappers, then you will want to use a wire rack so they don’t stick and tear when you try to flip or remove them. #firefitnesstt #trailblazers #foodiefridays #foodie #recipes #kitchen #cheffin #springroll #veggies #bakednotfried #healthy #instafood #sogood

240
4 weeks ago

You're probably sorry you missed #werunarima 2019. (Bess medal ever ) Make sure we see you in 2021! #firefitnesstt #trailblazers #tbt #throwbackthursdays #medal #bib #5k #runforyourlife #arimapride

214
4 weeks ago

Your hip flexors are the muscles that allow you to bend at the waist and raise your leg. Of course as a runner these movements are imperative to proper performance. Sometimes you may feel tightness in the hip area and this is caused by tension around the flexors. Stretching the area can help get rid of tension and allow freer movement. One stretch that you can try for relief is a kneeling hip flexor stretch. Here are some simple instructions: Kneel on your right knee. Put your left foot on the floor with your left knee at a 90-degree angle. Drive your hip forward. Maintaining a straight back, lean your torso forward. Hold the position for 30 seconds. Repeat 2 to 5 times with each leg, trying to increase your stretch each time. How do you get rid of tension or tight hips? #firefitnesstt #trailblazers #stretches #hips #flexors #muscles #tension #relief #mobility #flexibility #athlete #runnerlife

200
4 weeks ago

There are so many benefits to joining a track and field/running club. Here are just five: • It increases self discipline and self esteem • It promotes balanced mood and behaviour • You learn to work well with others • It helps with goal setting • You are exposed to mentoring and positive influences At Fire Fitness, we have created an environment that can facilitate these benefits and much more. The entire family is welcome. Give us a call at 473-6134 for more details. #firefitnesstt #trailblazers #trackandfield #runningclub #runnersworld #benefits #family #community #mentorship #positivity #selfesteem #discipline #goals #goodvibesonly

250
4 weeks ago

Use your Sundays well. It sets the tone for your week ahead. #firefitnesstt #traiblazers #sundays #relaxyourmind #timeout #takeyourtime #newweek

270
4 weeks ago

A coach is someone who sees beyond your limits and guides you to greatness-Michael Jordan As a runner, the Fire Fitness coaches can help you achieve greatness. Give us a call at 473-6134. #firefitnesstt #trailblazers #trackandfield #athlete #runners #coaching #nolimits #greatness #michaeljordan #greatestofalltime

180
5 weeks ago

Chicken is usually a go to for lunch and dinner. If you're looking for a different flavour you can try this easy honey garlic chicken breast recipe. All ingredients are easy to access and can be found in your pantry. If not, they can be found at any of your local supermarkets such as @massystores , @xtrafoods or Food Basket. Ingredients 1 lb chicken breast , boneless and skinless (about 2 chicken breasts ) Salt and pepper 1/4 cup flour 3.5 tbsp unsalted butter (or 2 1/2 tbsp olive oil ) 2 garlic cloves, minced 1.5 tbsp apple cider vinegar (or white or other clear vinegar ) 1 tbsp soy sauce, light or all purpose 1/3 cup honey Instructions Cut the breasts in half horizontally to create 4 steaks in total. Sprinkle each side with salt and pepper. Place flour in a shallow dish. Coat chicken in flour and shake off excess. Melt most of the butter in a large skillet over high heat - hold back about 1 tsp for later. Place chicken in skillet and cook for 2 - 3 minutes until golden. Turn and cook the other side for 1 minute. Turn heat down slightly to medium high. Make a bit of room in the pan and add garlic and top with remaining dab of butter. Stir garlic briefly once butter melts. Add vinegar, soy sauce and honey. Stir/shake pan to combine. Bring sauce to simmer, then simmer for 1 minute or until slightly thickened. Turn chicken to coat in sauce. If the sauce gets too thick, add a touch of water and stir. Remove from stove immediately. Place chicken on plates and drizzle over remaining sauce. This recipe works well with other proteins such as beef and pork. It also goes well with fish and tofu. What is your fave chicken dish? #firefitnesstt #trailblazers #foodiefridays #foodieforlife #kitchen #recipes #chicken #honey #garlic #yummy #sogood

180
last month

Today we feature one of our youth #traiblazers Amos Davis. He is 20 years old and hails from Valencia. His events are 3000m, 5000m,10,000m and he has taken part in a few local 5ks. He doesn't know what the future holds but he is focused on building his experience in distance events and to win all races. His inspiration is Coach Williams and he uses his love of running to keep him going. What he loves most about the club is having friends with similar goals to talk to and run with. Amos has a long way to go as an athlete and the fire fitness team is standing behind him all the way. #firefitnesstt #trailblazers #youth #athlete #thefuture #distancerunner #trackandfield #868

220
last month

The fire hydrant exercise is another bodyweight exercise that works on the glutes. It can also improve back pain and lower risk for injury. Depending on the variation, it can also tone and strengthen the core. Here are some guidelines for the basic fire hydrant exercise: Start on your hands and knees. Place your shoulders above your hands and your hips above your knees. Tighten your core and look down. Lift your left leg away from your body at a 45-degree angle. Keep your knee at 90 degrees. Lower your leg to starting position to complete 1 rep. Do 3 sets of 10 reps. Repeat with the other leg. To give yourself a greater challenge, you can use resistance bands. Do you know why it is called a fire hydrant? #firefitnesstt #trailblazers #tiptuesdays #trainyourbody #fitness #preparation #strength #glutes #core #legs #runnersworld

160
last month

A lunge pulse is a bodyweight exercise that helps with coordination and general strength. It is excellent for runners as it targets the quads and hip flexors. Additionally it stimulates the glutes, calves, ankles, hamstrings and groin. Here are some guidelines to attempt lunge pulses: Step 1: From a standing start, step forward like a regular lunge. Step 2: Lunge down partially, about a quarter of the way down as you would for a normal lunge. This is the starting position. Step 3: Begin exercise by pulsing up and down, performing the lunge by going up and down about 3 inches or so. Be sure you are always in the lunge position and never standing up during the exercise. Step 4: Complete for the desired number of repetitions. Do you prefer walking lunges or lunge pulses? #firefitnesstt #trailblazers #fitfam #runners #athletes #trackandfield #training #legs #lunges #quads #hamstrings #muscles #development #progress

191
last month

On days when you are trying to be low carb you may have a salad with some sort of protein. Your salad does not have to taste like grass or cardboard. A simple homemade dressing can make a world of difference. Here are four simple recipes for a classic vinaigrette and three variations. Don't worry the ingredients are easy to find at your neighborhood groceries such as @massystorestt and @xtrafoods . Classic Vinaigrette: 3/4 to 1 cup olive oil, extra-virgin olive oil 1/4 cup vinegar or lemon juice 1/2 teaspoon salt 1/8 to 1/4 teaspoon black pepper Combine all ingredients in a bowl or jar. Whisk together, or if using a jar close and shake. Place in refrigerator to marinate for 2 hours minimum. The ingredients will vary a little but the method is the same. Honey Mustard Vinaigrette: 1 tbsp Honey 1/2 cup extra virgin olive oil 1/3 cup balsamic vinegar 2 tbsp spicy brown mustard salt and pepper to taste Garlic Herb Vinaigrette: 4 tbsp balsamic vinegar 2 tbsp extra virgin olive oil 2 tsp garlic powder 2 tbsp dried basil Salt and Pepper to taste Apple Cider Vinaigrette 1/3 cup olive oil 1/4 cup apple cider vinegar 1 tablespoon honey 1/2 teaspoon Dijon mustard 1 clove garlic (minced ) How do you make your salads flavourful? #firefitnesstt #trailblazers #foodiefridays #fridayfun #recipe #kitchen #salad #healthy #tasty #flavour #saladdressing #instagood

150
last month

Throwback to the team repping at the 2019 installment of Eastern Credit Union's Annual Road Race. #firefitnesstt #trailblazers #roadrunners #tbt #throwbackthursdays #team #squad #family #community #5krun #15k #runninggoals #runninglife #happiness

330
last month

Injustice anywhere is a threat to justice everywhere -Dr Martin Luther King Jr #blackouttuesday ✊🏼✊🏽✊🏾✊🏿🖤 #firefitnesstt #trailblazers #westandtogether #equalrights #justice

190
last month

Don't let this be you. The outside is opening back up slowly so now is a good time to book your space to train with the team. We'll work with you and get you to where you want to be. Call or message us at 473-6134 #firefitnesstt #trailblazers #mondays #roadrunning #trackandfield #5k #10k #marathon #jointheteam #family #community

245
last month

You don't have to get everything done all at once. Give yourself breaks in between and then go again. #firefitnesstt #trailblazers #sundays #sundayvibes #takeabreak #relax #recharge #happy #takeiteasy

110

Top photos & videos on #firefitnesstt

Yesterday

Eggplant aka melongene aka bhaigan is commonly used as a part of Trini breakfasts with sada. They are also incorporated into stews and eaten with rice. Eggplant is very nutritious and it is a great source of vitamin C, vitamin K, vitamin B6 amongst other vitamins and minerals. It also helps with digestion as it is high in fiber and can help with brain functions because they are rich in a natural chemical called phytonutrients, which have been known to improve mental health.  Eggplant can be sliced and baked and used as a side dish for a hearty meal. Here is the recipe to try it: Ingredients 1 eggplant sliced into 1/4 inch disks 1 egg whisked 1/2 cup Italian breadcrumbs 1/4 cup parmesan cheese finely shredded 1 tsp Italian seasoning Instructions Preheat the oven to 400°F. Slice the eggplant into 1/4 inch disks. Lay the eggplant out in a single layer on a cooling rack. Sprinkle with salt, and let sit for 15 minutes. Dab with a paper towel to absorb the expelled water, then flip to the other side. Salt the other side, let sit for 15 minutes, then dab again to remove excess water. In a small bowl, whisk an egg. Set to the side. In another bowl, mix the Italian breadcrumbs, parmesan cheese, and Italian seasoning. Dip the eggplant in the egg first, then hover over the eggplant over the bowl to let the excess egg drip off. Dunk in the breadcrumb mixture, and lightly apply pressure so the breadcrumbs adhere better. Arrange breaded eggplant in a single layer on a baking sheet. Bake for 15 minutes. Flip the eggplant, then bake for another 5-7 minutes. Remove from the oven and enjoy! #firefitnesstt #trailblazers # #foodiefridays #kitchen #recipes #eggplant #bhaigan #melongene #bakednotfried #instafoodie #healthy #yumminess

181
last month

On days when you are trying to be low carb you may have a salad with some sort of protein. Your salad does not have to taste like grass or cardboard. A simple homemade dressing can make a world of difference. Here are four simple recipes for a classic vinaigrette and three variations. Don't worry the ingredients are easy to find at your neighborhood groceries such as @massystorestt and @xtrafoods . Classic Vinaigrette: 3/4 to 1 cup olive oil, extra-virgin olive oil 1/4 cup vinegar or lemon juice 1/2 teaspoon salt 1/8 to 1/4 teaspoon black pepper Combine all ingredients in a bowl or jar. Whisk together, or if using a jar close and shake. Place in refrigerator to marinate for 2 hours minimum. The ingredients will vary a little but the method is the same. Honey Mustard Vinaigrette: 1 tbsp Honey 1/2 cup extra virgin olive oil 1/3 cup balsamic vinegar 2 tbsp spicy brown mustard salt and pepper to taste Garlic Herb Vinaigrette: 4 tbsp balsamic vinegar 2 tbsp extra virgin olive oil 2 tsp garlic powder 2 tbsp dried basil Salt and Pepper to taste Apple Cider Vinaigrette 1/3 cup olive oil 1/4 cup apple cider vinegar 1 tablespoon honey 1/2 teaspoon Dijon mustard 1 clove garlic (minced ) How do you make your salads flavourful? #firefitnesstt #trailblazers #foodiefridays #fridayfun #recipe #kitchen #salad #healthy #tasty #flavour #saladdressing #instagood

150
last month

Pasta is a quick and easy favourite in the kitchen. Although it is filling, it is carb heavy, not the healthiest and can leave you full of regrets. There are alternatives such as whole wheat or gluten free pasta. Whole wheat pasta contains complex carbs, protein, fiber, iron, magnesium and zinc. Gluten free pasta improves cholesterol, promotes digestive health, increases energy and can aid in healthy weight loss. Here is a recipe for a healthy version of chicken alfredo: 1.5 lbs chicken breasts or thighs, cubed 11 oz whole wheat or gluten free fettuccine, linguine or spaghetti 1 tbsp oil 1 cup stock, low sodium 2 cups cold low fat or skimmed milk 2 tbsp cornstarch 1/2 tsp salt ground black pepper, to taste 1/2 cup Parmesan cheese, grated 1 garlic clove, grated 3 cups frozen peas, broccoli or chopped spinach 2 tbsp parsley, for garnish Instructions Fill large pot with water and bring it to a boil. In a medium bowl, add cold stock, milk, cornstarch, 1/2 tsp salt and whisk with a fork. Set aside. In the meanwhile, preheat large deep ceramic non-stick skillet on medium heat and swirl oil to coat. Sprinkle chicken with a bit of salt and pepper, add to a skillet and cook for 10 minutes, stirring occasionally. While chicken is cooking, add 1 tsp of salt and pasta to boiling water. Cook for 7 minutes until pasta is al dente, stirring a few times to make sure noodles do not stick. Give cornstarch mixture a whisk and add it to the skillet. Stir, bring to a boil and cook for 2 minutes or until bubbly and thickened. Add parmesan cheese, garlic and stir until cheese has melted. Using tongs, transfer noodles directly from the pot to the skillet bit by bit. No need to drain. Stir and add peas, broccoli or spinach. Let chicken alfredo warm through for a minute. Turn off the heat and garnish with parsley and black pepper. Serve hot. What is your fave pasta dish? #firefitnesstt #trailblazers #foodiefridays #recipes #kitchentime #pasta #wholewheat #glutenfree #chickenalfredo #yummy #healthy

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last month

The banana is a fruit that is cheap and readily available locally. It can be used green or ripe and they are a good source of vitamin C. Bananas contain potassium which helps with heart health and blood presure, and manganese which is good for your skin. A great way to use up overripe bananas is to make a banana bread. Below is a recipe for a tasty and moist banana bread. The bananas may be very sweet and so the amount of sugar in the recipe can be adjusted to your preference. MOIST BANANA BREAD 6 medium-sized, overly ripe bananas  2 fresh large eggs – let them sit out long enough to reach room temp. 1/2 cup butter, softened to moderate room temp. 2 cups all purpose flour 11/2 tsp baking soda 1 tsp ure vanilla extract 1/4 cup white sugar 1/2 cup brown sugar. 1/4 tsp table salt Preheat oven to 350F. Grease a nonstick 9×5 loaf pan and set aside. In the bowl of a stand mixer fitted with paddle attachment, cream together the butter and both sugars on medium-high speed until light and fluffy, scraping down sides and paddle as needed (2-3 min ). Add eggs and beat on medium-low speed just until combined. Add mashed bananas and vanilla extract; continue beating just until mixture is incorporated. Remove bowl from stand mixer and set aside. In a separate bowl, stir together flour, baking soda, and salt until combined. Add flour mixture to bowl with banana mixture. Use a rubber spatula to fold dry and wet ingredients together just until no flour streaks remain, scraping down sides as needed. Do not over-mix, as doing so causes a drier/tougher texture. Scrape batter fully into greased loaf pan, gently evening out batter to the edges and corners of pan. Bake 1 hour, or until toothpick inserted in center of loaf comes out with a few tender crumbs attached. Do not wait until toothpick is completely clean, or your loaf may become over-baked. Let finished loaf cool in pan at room temp overnight or at least until lukewarm. Gently loosen bread from edges of pan with thin knife, turn it out onto a cutting board, and slice. #firefitnesstt #trailblazers #foodiefridays #recipe #kitchen #bananas #bananabread #bakedgoods

150
last month

A lunge pulse is a bodyweight exercise that helps with coordination and general strength. It is excellent for runners as it targets the quads and hip flexors. Additionally it stimulates the glutes, calves, ankles, hamstrings and groin. Here are some guidelines to attempt lunge pulses: Step 1: From a standing start, step forward like a regular lunge. Step 2: Lunge down partially, about a quarter of the way down as you would for a normal lunge. This is the starting position. Step 3: Begin exercise by pulsing up and down, performing the lunge by going up and down about 3 inches or so. Be sure you are always in the lunge position and never standing up during the exercise. Step 4: Complete for the desired number of repetitions. Do you prefer walking lunges or lunge pulses? #firefitnesstt #trailblazers #fitfam #runners #athletes #trackandfield #training #legs #lunges #quads #hamstrings #muscles #development #progress

191
last month

The press up is a popular body weight exercise that strengthens the chest, shoulders and arms to improve posture and arm drive while running. Once done correctly it can also promote new muscle mass growth, improve mobility and burn body fat. Here are some simple guidelines to doing a press up: • Lay face down with your hands on the floor either side of your chest. Your fingers should be slightly splayed and pointing forward, with your hands forming right angles with your forearms. Your toes should be tucked under. • Press down into your hands, raising your body off the floor. Keep your body straight and avoid stretching your neck. • When your arms are almost fully extended (don’t lock your elbows ), lower your body back down, almost to the floor, and repeat. A good starting point is 2 sets of 10 reps. #firefitnesstt #trailblazers #tiptuesdays #runners #athletes #upperbody #training #strength #shoulder #core #arms #mobility #excellence

150
May 2020

The side plank is a beautiful exercise that activates the obliques also known as the transverse abdominal muscles. This muscle group is often neglected during workouts. It is an exercise that works the shoulders, and helps to tighten and shrink the waistline. It also improves balance, boost endurance and increases core strength. To take your workout up a notch, you can try the side plank rotation which gives a greater focus on the area, with the addition of a twisting motion. Here's how: Start in the side plank position with your right shoulder over your elbow, your body in a straight line and reach your left hand toward the ceiling. Twist your torso forward and slowly place your left hand under your body. Repeat a few times and then change sides. Be sure to engage your core, tighten abs and maintain your body in a straight line. Proper form is very important. Have you been paying attention to your obliques? #firefitnesstt #saturdays #exercise #sideplanks #obliques #abs #core #shoulders #training #strength #perseverance #athlete #runner #fitspo

140
Mar 2020

Have saltfish in the fridge but don't want to make buljol? Perhaps you can try making some accra. They make a quick and delicious snack, and like pholourie can be enjoyed with a chutney or tamarind sauce. 2 cups flour, sifted 2 tsp baking powder 1 tsp brown sugar 1/2 lb saltfish, boiled and flaked 1 tsp parsley 1 tsp celery, finely chopped 1 bundle chive, finely chopped 1 small onion, grated 2 cloves garlic, grated Oil for frying Water Hot pepper and salt to taste (optional ) Combine flour, baking powder, onion, garlic, the rest of seasoning and saltfish. Pour some water at a time and mix until a soft batter is made. Dip a tablespoon in a bowl of water before dipping it in the batter. Drop tablespoons of batter into hot oil. Fry until slightly golden. Remove and drain on a paper towel. This recipe should yield about 20 accras so you can share with friends and family. Enjoy! #firefitnesstt #foodiefridays #inthekitchen #recipes #accra #saltfish #localfood #bitesize #issasnack #family #friends #treatyourself

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