November Newsletter: No Excuses!


November officially marks the beginning of the Holiday season! People are starting to chat about Thanksgiving, Christmas shopping, etc.

Just because we have some major holidays around the corner does not mean we throw our fitness goals out the window or put things on hold until January 1st. I choose to plow right through November and December and come out on January 1ST just as healthy as I went in!

I am enlisting a NO EXCUSES NOVEMBER for everyone.  When it all comes down to it, who is going to take care of you? The answer is you, it is your responsibility to look out for your own health and control the things you can control and not make excuses of why you cannot.

Plan ahead at the beginning of each week and set yourself up to succeed!

I have also started a November burpee challenge!! Friends, family, coworkers, infants, pets, anyone get to work!!


Post pictures on Fitness You Can Live With’s Facebook page because I want to see what you are doing to keep moving and it helps to motivate me to see you doing work!

Make this one small commitment everyday and get some consistency going in your life. No one cares what you did last week, but we like to see what you are doing today and tomorrow and the next day. Every day is a new day to start fresh! Try harder and work towards those goals. Each little bit puts you that much closer!

Stay tuned on Facebook for a BIG prize giveaway this month!

Spoiler Alert! This might involve some mind exercises questions! Put your thinking caps on!

Other exciting news: Look for new Fitness You Can Live With custom gift certificates just in time for the holidays coming soon!! These can be for any dollar amount and can be applied to any of my services.

And speak of the Holidays. Thanksgiving calls for some warm sides like green bean casserole. Are you looking for a healthy way to make the ever popular side dish? Check out this fresh recipe!


Green Bean & Mushroom Casserole

Serves 6-8 as a side dish

For the casserole filling:

1 pound fresh green beans
3½ ounces  raw walnuts, soaked (preferably overnight or for at least 30 minutes)
1 tablespoon tahini paste
1 cup non-dairy milk (I used rice or almond milk; use dairy milk if you prefer)
½ pound portabella or button mushrooms, sliced
2 garlic cloves, minced
1 tablespoon extra-virgin olive oil
½ teaspoon braggs liquid aminos
¼ teaspoon cayenne pepper
1 tablespoon plain unbleached flour
2 bay leaves

For the topping:

1 medium red onion, sliced into thin rounds
½ cup quinoa flakes
¼ cup flaked (sliced) almonds
2 teaspoon dried marjoram
2 tablespoons extra virgin olive oil

Heat the oven to 350 degrees (176°C).

Steam green beans for about 3 min and plunge into a bowl of ice water. Drain and set aside.

Prepare the topping: Separate the sliced onion into rings and toss with the quinoa flakes, almonds, olive oil and marjoram.

Drain the walnuts and blend in a food processor with the tahini and half the milk, until smooth and creamy.

Heat the olive oil over medium heat in a heavy-bottomed saucepan. Add the garlic and cook for one minute. Add the mushrooms, tamari or soy and cayenne pepper. Continue to toss, cooking the mushrooms evenly until soft and golden. Add the flour and cook, stirring, over a low heat for one more minute.

Add the walnut mixture, the remainder of the milk, and bay leaves. Bring to a very gentle simmer and allow to reduce and thicken over low heat for a few minutes, stirring. Once the sauce has thickened, season with fresh cracked pepper and sea salt to taste, and remove the bay leaves.

Arrange the steamed green beans in a good-sized casserole dish, top with the mushroom sauce and then the onion topping.

Bake for around 20 minutes, until it’s bubbling hot and the top is nicely golden.

Published by k3fit

I am a certified personal trainer and certified health coach. I hold a personal training and health coaching certificates from the American Council On Exercise and I hold a kettle bell certificate through the IKFF. I also hold a certificate in nutrition from the health sciences academy. I am very passionate about helping clients reach a healthy lifestyle. I do not offer a "cookie cutter" program. I believe that everyone has unique needs and situations. When you work with me you will get a personalized program to meet your own needs. I offer personal training at my home gym set up. I also work closely with you on your nutrition program to set you up for maximum success that will last a lifetime.

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