Well, it may be a day when everyone you know is trying to pull a fast one on you, but you can believe every word you’re about read in the next few sentences.

You can reach your fitness goals. One step at a time, you can become as healthy and fit as you desire to be. All you have to do is say yes and work hard. You can get there. We believe in you!

Just wanted to send a few words of encouragement your way on this beautiful spring day. If there is anything we can do for you, don’t hesitate to reach out. Comment below or drop an email at byanymeansfit [at] gmail [dot] com. We’d love to hear from you!

After a bit of a hiatus, ByAnyMeansFitness.com is coming back in full effect! We’ve taken some time on our local clientele, but it’s time get back to what we do on this website. Stay tuned for some great information to inspire your fitness, diet and lifestyle.

If there’s anything in particular you’d like to see, leave it in the comments below!

Six Week Transformation Boot Camp

With the holidays fast approaching, there are a million things on our minds. Getting in shape usually doesn’t top that list. The By Any Means Fitness Six Week Transformation Boot Camp will help you make it through the holiday season in tip top shape.

Get a jump on your New Year’s Resolution. Go into the new year in your best shape.

Start Date: November 12, 2012

Class Days: Mondays, Wednesdays and Saturdays

Time: 6 p.m. on Mondays and Wednesdays; 10 a.m. on Saturdays

Cost: $10 per session

Location: Douglass Community Center, 2305 Douglass Boulevard, Louisville, KY 40205

Resistance Training 101*

You know the importance of resistance training. Every fitness professional raves about the importance of both cardio AND resistance. The problem is you don’t know where to start and you’re afraid of getting bulky. Well we’ve got good news. That all changes today. Join Resistance Training 101 to learn the fundamentals of weight training while getting a great workout at the same time.

It’s a six week class that will leave you wondering why you ever left resistance training out of your fitness regimen.

Start Date: November 12, 2012

Class Days: Mondays and Wednesdays

Time: 7 p.m.

Cost: Two payments of $60

Location: Douglass Community Center, 2305 Douglass Boulevard, Louisville, KY 40205

*Resistance Training 101 is limited to  10 participants. $60 payment due on or before 11/12/12; final $60 payment due on 12/3/12. Call 502-802-3322 or email byanymeansfit@gmail.com to register.

It looks a lot like fried chicken tenders, right? Since you’re on byanymeansfitness.com, you can rightly assume that it’s not fried chicken. You can get all the crunch and taste of fried chicken tenders without the guilt with this baked alternative. What’s the key ingredient? Bran Flakes, Fiber One, Corn Flakes, Special K, whatever cereal you desire.

Don’t get bored with your healthy diet. Being successful is all about being creative.

There’s a few different ways to create this meal, so pick the recipe that works best for you. Or, you can do what I often do and take good parts from a few recipes and create your own!

http://allrecipes.com/recipe/crispy-chicken-strips/

http://www.hungry-girl.com/newsletters/raw/725

Healthy tips:

• Use egg beaters or egg whites instead of eggs with yolks
• Use a salt free seasoning
• Use whole wheat bran cereal

The move: Get into the push up position with palms under your shoulder and arms fully extended. While keeping your butt low, bend your left knee as if you were about to crawl forward. Quickly switch position by straightening your left knee and bending your right knee.  Maintain a steady pace of switching your bent knee. The motion will look like you’re running in place. The key  is to keep your arms extended and keep your butt low!

Ingredients and Instructions

2 small to medium sweet potatoes, peeled and diced (or one large)

1 apple, peeled cored and diced

2 tablespoon coconut oil, divided

1/4 teaspoon cinnamon, optional

2 Mild Italian turkey or chicken sausages, removed from casing

2 to 3 large cups of baby spinach

1/3 cup sweet yellow onion, diced

salt and pepper to taste

Instructions:

In a large nonstick skillet heat 1 tablespoon coconut oil over medium-high heat.  Once heated, add diced sweet potatoes and apples.  Add a pinch or two of sea salt and cinnamon to the pan.  Cook sweet potatoes and apples until cooked and softened; maybe even slightly browned.

While the sweet potatoes are cooking, heat a large skillet with 1 tablespoon coconut oil over medium heat.  Add to skillet the chicken (or turkey) sausage and onion making sure to break the sausage up in small pieces while it cooks.  Once the chicken is no longer pink in color and completely cooked add spinach to the skillet.  Don’t worry the spinach will wilt down when cooked.  The spinach should wilt down within 1 to 2 minutes.  Once spinach is cooked add the sweet potato apple mixture to pan and stir to combine all.

Makes about 3 to 4 servings depending on if you are serving as a side or main course.

Cranberries. Why? They’re the king of antioxidants!

• Excellent source of vitamins A and C
• Prevent urinary tract infections
• Fight inflammation
• Decrease the product of cavity and plaque forming bacteria in the mouth
• Note: Fresh is always best, but if you go with Craisins, makes sure you stick with the serving size recommendations (120 calories in 1/4 cup). They’re a perfect snack, but over-indulgence is bad for the diet! And watch out for sugar-laden juices too!

• Packed with anti-inflammatory nutrients – Vitamins A (~279% daily value) and C (~65% daily  value)
• Low glycemic index
• Rich in complex carbohydrates
• High in fiber
• Quite pleasing to the palate!

Children and sweets, middle age exercise, fried meat and cancer risk, and calorie tracker apps…. Here are the top health and fitness stories of the week.

Children who resist sweets less likely to be obese adults

Regular Exercise In Middle Age Protects Heart

Fried meat drives prostate cancer risk, says USC study

Why Fitness Tracker Calorie Counts Are All Over the Map

The Original: Lay flat on your stomach. Place your hands just under each shoulder. Lift up into a plank position with weight on your palms and toes. Bend your elbows until you are just a few inches above the ground. Return to plank position.

Modified Version: Do the same as above except change plank position from toes to knees. Knees should be position at a 45 degree angle from your hips with feet crossed in the air behind you. Keep you but tucked.