How to Live Your Best Life w/ Jerry Broduer

personal training personal trainer tempe fitness fitminute podcastHow to Live Your Best Life w/ Jerry Brodeur

Life is a gift that we sometimes take for granted. Jerry Brodeur has always been an athlete and competitor but a near death experience changed the way he looked at life. You only have one body and one life. Taking care of it should be your top priority. Hear what led him to discover the importance of alkalinity in the body and the nutrition of SevenPoint2. In the great words of Jerry, “Wellness isn’t and event, illness is.”

 

For more information about SevenPoint2 and Seacret:

Visit: www.phmadesimple.com

 

Connect with me at:

Website | www.healthybodyworksaz.com

Facebook | https://www.facebook.com/healthybodyworksaz/

Instagram | https://www.instagram.com/healthybodytrainer/

YouTube | https://www.youtube.com/c/Healthybodyworksaz

How to Manage Your Mental Health, Diet, & Exercise with Michele Grignon

personal training fitness tempe podcastHow to Manage Mental Health, Diet, & Exercise with Michele Grignon

Michele C. Grignon is a licensed professional counselor, healthcare consultant, and single mother to a teenage daughter who works diligently to maintain wellness and fitness. Michele had consistently incorporated exercise into her busy lifestyle, but struggled to maintain a healthy weight while juggling corporate management jobs and parenting. Six years ago, Michele made the decision to tackle her weight loss for good. She joined Weight Watchers and lost over 30 pounds. The weight loss journey taught Michele about the critical link between her mental health and physical health, and the approach needed to maintain both without starving or punishing herself over food. Today, Michele maintains her weight loss while still enjoying a happy life filled with travel, good food, fitness, and overall peace of mind and happiness.

Connect with me at:

Website | www.healthybodyworksaz.com

Facebook | https://www.facebook.com/healthybodyworksaz/

Instagram | https://www.instagram.com/healthybodytrainer/

YouTube | https://www.youtube.com/c/Healthybodyworksaz

 

How Corporate Boot Camps Changed My Life w/Alex Carbajal

personal training tempe weight loss fitnessHow Corporate Boot Camps Changed My Life with Alex Carbajal

Alex Carbajal is one of my long-time corporate boot camp clients. His company pays for corporate boot camps for their employees to help improve employee health, productivity, reduce sick days, and reduce health care costs. Alex started with me with little confidence, doubting his abilities and always telling me he couldn’t do something. I have seen him grow and flourish in his fitness and health journey, changing his diet, his habits, and his lifestyle. He has lost over 40 pounds and gained strength and confidence. He also has a gaming podcast.

Check him out at:

https://www.gazellehospital.com/

https://player.fm/series/gazelle-hospital-podcast

https://twitter.com/GazelleHospital

https://www.youtube.com/channel/UChXFPnWQ_CO6k9AG8KqjI0A

 

Connect with me at:

Website | www.healthybodyworksaz.com

Facebook | https://www.facebook.com/healthybodyworksaz/

Instagram | https://www.instagram.com/healthybodytrainer/

YouTube | https://www.youtube.com/c/Healthybodyworksaz

How to Lose 100 Pounds w/Ryan Jones

personal training fitness weight lossHow to Lose 100 Pounds with Ryan Jones

Ryan Jones is a classically trained chef, a dad, and has an incredibly inspirational story. Over the past 2 ½ years he has lost over 100 pounds and completely turned his life around. He suffered from depression and being truly unhappy with where he was and where his life and health was going. Hear how he hit is breaking point and the journey he has taken and continues to take.

 

Connect with me at:

Website | www.healthybodyworksaz.com

Facebook | https://www.facebook.com/healthybodyworksaz/

Instagram | https://www.instagram.com/healthybodytrainer/

YouTube | https://www.youtube.com/c/Healthybodyworksaz

How to Overcome Life’s Challenges w/ Felecia Rozansky

fitminute podcast felecia rozanskyHow to Overcome Life’s Challenges with Felecia Rozansky

Felecia Rozansky is a successful real estate broker, a mom, a wife, and has overcome some amazing obstacles. She has never given up and continues to have a positive outlook on life. Her fight and drive to live happy and healthy is shown in her every day life. She makes herself a priority, so she can be her best self for herself, her clients, and her family.

 

https://www.facebook.com/felecia.rozansky

feleciarozansky@gmail.com

 

Connect with me at:

Website | www.healthybodyworksaz.com

Facebook | https://www.facebook.com/healthybodyworksaz/

Instagram | https://www.instagram.com/healthybodytrainer/

YouTube | https://www.youtube.com/c/Healthybodyworksaz

BEAT THE HEAT! Summer Specials

beat the heat summer specials personal training gabrielle mazar stretch therapy

BEAT THE HEAT! Summer Specials

We are in the dead heat of summer and it is HOT, HOT, HOT! But so are these summer specials I am offering for personal training and stretch therapy!

★ PURCHASE 6 WEEKS OF PERSONAL TRAINING, GET THE 7TH WEEK FREE

★ PURCHASE 3 FASCIAL STRETCH THERAPY SESSIONS, GET $15 OFF OR

PURCHASE 6 FASCIAL STRETCH THERAPY SESSIONS, GET $40 OFF

★ PURCHASE 12 TRAINING SESSIONS & 6 STRETCH SESSIONS AND GET $100 OFF!!!!

 

Contact me to schedule a FREE consult and for more information about pricing and scheduling! Gabi@healthybodyworksaz.com or call or text 602-570-5464.

*Offer ends July 31st

 

Personal Training & Stretch Therapy

Semi-private training is an ideal way to increase your strength, speed, endurance and overall fitness in just 30 minutes. Working out with one to three individuals is not only motivating, but allows you the individual attention you need! Semi-private sessions are designed to provide you with a safe, effective and fun workout!  All fitness levels are welcome and modifications and substitutions are provided for those with injuries or special needs.

Fascial Stretch Therapy(TM) is a unique, complete, and complementary system of table-based assisted stretching, focusing on the fascia and joint capsule the key elements of achieving optimal flexibility, strength and pain relief.
* REDUCE BACK PAIN
* REDUCE NECK PAIN
* MINIMIZE MIGRAINES
* ALLEVIATE MUSCLE TENSION OR SORENESS
* INCREASE FLEXIBILITY
* IMPROVE SPEED, STRENGTH, AND AGILITY
* RELIEVE STRESS
* LIVE COMFORTABLY AND PAIN FREE
For more information contact me today!

healthy impact Gabrielle Mazar personal trainer tempe autoimmune

I look forward to working with you!
Gabi@healthybodyworksaz.com
602-570-5464
~Gabi

The Real Cost of Fast Food

real cost of fast food personal trainer tempe gabrielle mazarThe Real Cost of Fast Food

I am one of those people that loves to cook. I know there are people that don’t like to, or don’t think they have the time but cooking and eating healthy doesn’t have to be a huge production. So, I want to discuss with you the cost of fast food. I’m not just talking about how much it costs, but the true cost!

How Much is the Cost of Fast Food?

First, let’s discuss the monetary portion of your fast food addiction. For those of you that tell me that eating healthy is too expensive I’m going to break it down. One of the major reasons I meal prep and cook at home is to actually save money. If it were up to my wonderful adoring boyfriend, we would eat tacos, donuts, and junk food all the time! For a time, we were eating out quite often and it adds ups! $20 here, $70 there, then it’s $100’s a week!

Consider this… That $5 Starbucks coffee you get plus your $6 breakfast sandwich is one meal. If you do that every week day, that is $55. Okay, so it’s your morning routine… what’s the big deal? I am not going to say I don’t enjoy my Dutch Bros. every so often, but my $11 bag of espresso lasts me over a month.

cost of fast food personal trainer gabrielle mazar autoimmune tempeNow it’s lunch time, your starving, and you only have 30 minutes. You stop at Chipotle, cuz it’s healthy. You decide to get a chicken salad. That’s not so bad, right? It’s only $6.50 plus a $2 drink. So now we are at $19.50. Big deal, it’s only $20! BUT…. What will you have for dinner? Probably another $10-20. Let’s say you stop at Wendy’s because you want something quick and cheap. You order off the dollar menu (which is so NOT a dollar menu anymore, now it’s a value menu! I know, I checked). Okay, a junior bacon cheeseburger, fries, a small chili, and a small soda. You have just spent another $7. Your total for the day is $26.50. If you do that Monday to Friday that is a total of 132.50. Not so cheap, is it? That is 5 days a week, now multiply that by 4 weeks, you are spending a minimum of $530 a month!!!!! HOLY COW! Check out some of the places I researched.

Fast Food Pricing and calorieMy experiment

I am going to share my grocery bills with you. My first trip was $167.55. I am buying groceries for people. This trip lasted me 2 weeks and I made 20 meals out of it! 20! Breakfast, lunch, dinner, and a snack. My next visit was $122.05. Again, lasting me 2 weeks and about 20 meals. That is a total, for 2 people not 1, a total of $289.60. We do go out to dinner once or twice per week but it still does not even come close to $530 per person. So, the cost of fast food is clearly more! I added this average over months and the results were the same. I averaged $3.62 per meal and about 350-550 calories per meal.

healthy cost of fast food personal trainer gabrielle mazar tempeThe True Cost of Fast Food

So, let’s set the monetary value aside. What is the impact of this diet on your health. Obviously, we know it isn’t great, but do you have any idea how not great it is? Adding all the calories from your 3 meals for the day, it only adds up to 1525. That is considering you only had those three meals and only had chicken, lettuce, and salsa on your salad for lunch. That doesn’t seem so bad. These are of course your somewhat healthier choices. What you must be careful about is what you are adding on to these items, and none of that is including a drink other than your morning coffee. Consider this the bare minimum.

healthy portion control personal trainer tempe autoimmuneWhen you go to Chipotle do you really order a salad with chicken, lettuce and salsa? If you do… bravo! I do not. Let’s consider this, you had a chipotle burrito and lemonade. 480 calories for your chicken and tortilla, then you add cheese and sour cream, then salsa and guacamole. We are now over 1200 calories and haven’t even added the 105-calorie lemonade. But you didn’t have a Grande latte for breakfast, you had a venti and that is 240 calories. You are now at 2580+ calories. You can see where I am going with this.

You Are Never a Waste of Time

I am so passionate about this subject because I know how easy it is to make excuses. I make them myself and I get discouraged too. But taking the time to take care of yourself is NEVER a waste of time. You can tell me that running to get food is faster, but I almost never make a meal that takes over 20 minutes unless it goes into the oven, which doesn’t take up my time. You can tell me you save money, but I have extensively gone over my budget (mostly because I would rather spend my money on vacations and shopping than crappy food!) and there is no comparison.

If you are having a hard time planning, cooking, prepping, I can help!!!! It doesn’t have to be difficult, time consuming, or expensive! I promise.

gabrielle gabi mazar personal trainer tempe autoimmuneGabi Mazar

gabi@healthybodyworksaz.com

602-57-5464

Cauliflower Rice Jambalaya (Paleo/ Gluten Free)

cauliflower rice jambalaya personal trainer tempe gabrielle mazar autoimmuneCauliflower Rice Jambalaya

This recipe for cauliflower rice jambalaya turned out even better than I thought it would! I was pleasantly surprised. If you like cauliflower you must try this recipe.

I try to experiment with recipes to find healthier versions. Sometimes they are a total flop, but sometimes they are a big hit! The best part about this recipe is that it is really easy and great for meal prepping.

Substitute Cauliflower for Rice

Cauliflower rice jambalaya personla trainer autoimmune tempe gabrielle mazarCauliflower is a great substitute for all your starchy carbs such as rice or potatoes. It is lower in calories and lower in carbohydrates, and quite frankly, I love it! Obviously cauliflower is not going to have the same taste or texture as rice, so keep that in mind when you are making this recipe for cauliflower rice jambalaya.

I like to make cauliflower mash instead of potatoes as well. I add a little Greek yogurt cream cheese to mine to make them a little creamier. But for this recipe I chop up the cauliflower raw then throw it in the food processor until it resembles rice. You can buy cauliflower already “riced” as well, but I prefer to do it myself.

When I used the cauliflower rice for this recipe it doesn’t puff up or soak up as much liquid as grain rice does, but I still enjoyed it. Try it out and let me know what you think.

Making the Jambalaya

cauliflower rice jambalaya personal teainer tempe autoimmune gabrielle mazarTo make this recipe I used a medium sized dutch oven. If you don’t have a dutch oven, that’s okay! You can use a large pot instead and it will work just fine. I also roasted my own tomatoes, but if you are in a hurry you can substitute one can of fire-roasted or stewed tomatoes.

My recipe for cauliflower rice jambalaya makes 6 servings, so it is perfect to use for meal prepping! So let’s get cooking!

Print Recipe
Cauliflower Rice Jambalaya Yum
cauliflower rice jambalaya personal teainer tempe autoimmune gabrielle mazar
Prep Time 20 minutes
Cook Time 1 hour
Servings
servings
Ingredients
Prep Time 20 minutes
Cook Time 1 hour
Servings
servings
Ingredients
cauliflower rice jambalaya personal teainer tempe autoimmune gabrielle mazar
Instructions
  1. Preheat oven to broil. Place tomatoes on a foil lined pan and broil for 10 minutes until skin is soft and charred, flipping them halfway through. Remove from oven and let cool.
  2. Heat the olive oil in a Dutch oven or heavy-bottomed saucepan. Add the red and yellow peppers, garlic, and onion and stir. Cook for 4 minutes until softened. Add chicken and sausage, then cook another 4 minutes.
  3. Peel skin off tomatoes and chop them.
  4. Stir in the tomatoes with their juices and spices. Pour in the chicken stock and bring to a boil. Once boiling, turn the heat down and simmer for 20 minutes.
  5. Meanwhile, place the cauliflower into a food processor and pulse until it is reduced to the size of rice grains.
  6. Mix in the cauliflower rice to the jambalaya, starting with half of the rice and adding more depending on preference. Simmer for 12-15 minutes until tender. Add the shrimp and cook everything for 5-7 minutes until the shrimp are opaque. Season to taste with salt and pepper. Serve hot.
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A Healthy Impact

a healthy impactA Healthy Impact

One of the questions I get the most is, “why did you become a trainer?” The answer is simple. I wanted to believe in what I was doing. I wanted to make a difference. I wanted to have a healthy impact and influence people in a positive way.

healthy impact gabi gabrielle mazar personal trainer tempe autoimmuneThere is not a day that goes by that I do not love what I do. It is not always easy, there have been many times I wasn’t sure I would make it, that I wanted to quit, but I persisted because I truly believe in what I am doing.

Where I Started

Before I became a personal trainer, I was a server and bartender. I was in the service industry for many years and bar tended and trained for years to get by. I never imagined that personal training could be my career. I was scared to take the leap and quit my second job to fully immerse myself into my business, but I couldn’t be happier that I did.

There are many trainers out there and you can choose from a vast array of them. There are many styles, personalities, gyms, and you have your pick of them all. I have never considered any of them competition. How do I stand out? How do I separate myself and grow when you have so many choices? I keep going. I keep believing. I keep loving what I do.

I am so grateful for the clients I have, those that have been with me since the beginning and those that have just started with me. You are my inspiration to be a personal trainer, continue to do my job, and to continue to grow.

My Philosophy

My philosophy for Healthy Body Works is to create a community of like-minded people that want to lead a healthy lifestyle. To have a healthy impact. Being healthy isn’t just being skinny or losing weight. Being healthy is teaching your kids healthy habits, creating healthy habits for yourself, eating properly, maintaining a healthy fitness routine, and maintaining a balanced life. We all know the benefits of working out and I could go over them again and again. Being healthy isn’t yoyo dieting and losing and gaining a bunch of weight.

healthy impact personal training tempe gabrielle mazar autimmuneOne of my favorite quotes is, “Wellness isn’t an event, illness is.” Exercise is proven to prevent a large amount of illnesses and not only prolong your life, but improve the quality of your life. How much of your time do you spend watching TV, playing video games, playing on your phone, drinking, or whatever it is you do in your free time? If you could spend 30 minutes a few days a week exercising and it would make you feel better mentally and physically, eliminate pain, and improve overall quality of life, why wouldn’t you do it?

So, why do I do what I do? Because I want to continue to make a difference, live my dream, and have a healthy impact on people. I want to continue to help my clients walk without pain, hit their goals, feel better about themselves, and my favorite part… play with their kids ?.

healthy impact Gabrielle Mazar personal trainer tempe autoimmuneYours in Health,

Gabi Mazar ~ 602-570-5464

Gabi@healthybodyworksaz.com

The Best Blueberry Chocolate Chip Muffins

blueberry chocolate chip muffins

 

The Best Blueberry Chocolate Chip Muffins

I have tried many recipes and this one for blueberry chocolate chip muffins is absolutely the best! While experimenting with gluten free recipes, I wanted to find a recipe for a muffin that didn’t taste like cardboard!

Just because they are gluten free, they are still muffins. So eat them sparingly! Even I get cravings sometimes for something sweet or to snack on. I love these muffins because they actually taste like muffins! One of the biggest obstacles of going gluten free is finding substitutes for things that you love. Of course I don’t eat sweets all the time, and I don’t recommend eating something just because it is gluten free. Just because a bag of potato chips says its gluten free does NOT mean it is healthy.

Gluten Free

gluten free blueberry chocolate chip muffinsThese blueberry chocolate chip muffins are gluten free. Instead of wheat flour, I use coconut flour. Coconut flour is more dense than wheat or white flour. When substituting coconut flour, you use more eggs so these muffins have 7 grams of protein and with the inclusion of  coconut oil, 24 grams of fat. They also have 36 grams of carbohydrates, so this is definitely a treat.

Working with coconut flour can be tricky, but as long as you batter is the right consistency then your muffins should turn out. Make sure the batter is not too think and not runny.

Preparation

For these blueberry chocolate chip muffins I used the paper cupcake liners. I recommend using foil liners instead, they are better since the batter will be little thicker from the coconut flour. You can also use silicone liners. Most times while using coconut flour your muffins won’t rise, but these muffins do slightly rise so make sure not to fill the cups all the way.

Since I am sure you are dying to try this recipe, let’s get cooking!

Print Recipe
The Best Blueberry Chocolate Chip Muffins Yum
If you love muffins, these blueberry chocolate chip muffins are so delicious. Made with coconut flour, they are gluten free. Keep in mind, everything in moderation... they are still muffins!
blueberry muffin gluten free personal trainer tempe autoimmune
Prep Time 10 minutes
Cook Time 30 minutes
Servings
muffin
Ingredients
Prep Time 10 minutes
Cook Time 30 minutes
Servings
muffin
Ingredients
blueberry muffin gluten free personal trainer tempe autoimmune
Instructions
  1. Preheat oven to 350 degrees.
  2. In a small bowl mix together dry ingredients.
  3. In a medium bowl use a mixer to beat eggs. Add melted coconut oil, melted honey, lemon juice, and almond milk and blend well.
  4. Slowly mix in dry ingredients until completely blended. If the batter is still soupy add a tablespoon of coconut flour until batter is slightly thick.
  5. Fold in blueberries and chocolate chips.
  6. Place baking cups in your muffin tin and fill each cup almost all the way.
  7. Top each muffin with chopped almonds.
  8. Bake 27-30 minutes.
  9. Let cool completely before serving and store in an air tight container!
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