Trainer Joe's - Trainer JOES Blog

Butternut Squash Dip

11/16/2018

Ingredients

1 medium butternut squash, cut in half, seeds removed
1 sweet onion, peeled and quartered
1 head garlic, top quarter cut off to expose the cloves
4 tablespoons olive oil
Salt and freshly ground black pepper
One 14-ounce can coconut milk
½ teaspoon grated nutmeg
1 pinch cayenne pepper

Directions
1. Preheat the oven to 375°F. Line a baking sheet with parchment paper and place the squash halves (skin side down) and onion on it. Place the head of garlic on a piece of aluminum foil on the baking sheet.
2. Drizzle 1 tablespoon of the olive oil on each squash half. Drizzle another 1 tablespoon oil over the onion. Pour the remaining 1 tablespoon oil over the head of garlic and then wrap it completely in the foil. Season the squash and onion with salt and pepper.
3. Transfer the baking sheet to the oven. Roast 25 to 30 minutes, until the squash and onion are very tender. Let cool slightly, then scoop the squash out of the skin and into the bowl of a food processor.
4. Add the onion to the food processor. Squeeze the garlic cloves out of the skin into the food processor. Puree the mixture until relatively smooth.
5. Add the coconut milk and blend until very smooth. Season with the nutmeg and cayenne pepper.
6. Serve this dip warm, with vegetables on the side for dipping.

Quinoa Stuffing

11/8/2018

Ingredients

2 Tbsp. olive oil
1 medium onion, chopped
2 cloves garlic, finely chopped
8 medium celery stalks, chopped (about 4 cups)
2 medium green apples, with peel (about 2 cups)
4 cups low-sodium organic vegetable broth
2 cups dry quinoa, rinsed
1 tsp. sea salt
1 tsp. ground cumin
½ tsp. ground black pepper
½ cup dried cranberries
½ cup chopped fresh cilantro
½ cup pine nuts

Instructions

Heat oil in medium saucepan over medium-high heat.
Add onion and garlic; cook, stirring occasionally, for 2 minutes, or until fragrant.
Add celery and apple; cook, stirring frequently, for 8 to 10 minutes, or until tender.
Add broth, quinoa, salt, cumin, and pepper. Bring to a boil. Reduce heat to medium-low; cook, covered, for 15 minutes, or until most of liquid is absorbed. Remove from heat.
Add cranberries. Cover and let stand for 5 minutes.
Add cilantro and pine nuts; fluff with fork and serve.

Worlds Easiest Home Made Protein Bar

11/3/2018

Ingredients

1 1/2 cups quick or rolled oats (120g)
1/4 tsp salt
1/2 cup peanut butter (or Sunbutter for nut-free)
1/2 cup raw agave
2/3 cup protein powder - have fun with different flavors (70g)
handful mini chocolate chips, optional

Instructions
Stir all ingredients together until well-mixed. Transfer the mixture to a 9×14 pan lined with parchment or wax paper. (For thicker bars than the ones shown, you can use an 8×8 pan.) Place another sheet of parchment or wax over the top and continue to smush down and spread until it fills the bottom of the pan. Freeze until hard, then cut into bars. For optimum freshness, store leftover bars in the freezer for up to a month.

Mung Bean Linguini

10/24/2018

Ingredients (4 servings)

1 7.05 oz package of organic mung linguine
2 medium leeks chopped (light green and white parts only)
1 can of organic lentils
1 medium diced yellow onion
1 12oz. can of artichoke hearts
3-4 diced garlic clove
1 juiced lemon
1 tablespoon of cooking coconut oil or EVOO
Salt and pepper
1/4 cup nutritional yeast

Directions

Melt coconut oil or EVOO over medium-low heat then add onion, leeks and garlic for five minutes or until caramelized. Sautee artichokes for three minutes.add lemon juice, lentils, salt and pepper. Cover the mixture and reduce heat on stove to low and simmer for 5-10 minutes.
Cook mung bean linguine and save 1/4 of the water used to cook the pasta. Pour linguine into pot with the sautéed artichoke combination and add the pasta water and nutritional yeast. Add more salt, pepper and lemon juice as needed.
Pour linguine into pot with the sautéed artichoke combination and add the pasta water and nutritional yeast. Add more salt, pepper and lemon juice as needed.
Add more salt, pepper and lemon juice as needed.

Complementary Workout Routine

10/24/2018

If you are having a hard time getting into working out, allow me to help you get going. It is important that you keep in mind that staying active everyday is the commitment you need to make and that Muscle confusion is the key to constant progress.
INSTRUCTIONS: Use proper form and take care to make sure that you are following all safety precautions, if you need help don't hesitate to reach out. Please be sure to be healthy enough for physical activity before starting this workout.

Part 1: Beginners - Beginners only do Part 1
Bent over rows 5lbs or 3lb dumbbells 25 reps x 2 sets ... https://youtu.be/QFq5jdwWwX4
Full range crunches 25 reps x 2 sets ... https://youtu.be/Bjet7LwKjyA
Shoulder Press 5lbs or 3lbs dumbbells 25 reps x 2 sets ... https://www.youtube.com/watch?v=0JfYxMRsUCQ

Part 2: Intermediate - Intermediate do Part 1 and 2
Planks 30 Seconds x 2 sets ... https://youtu.be/9FGilxCbdz8
Lunges 20 reps each leg x 2 sets ... https://youtu.be/Ard3vizYTgA
Bicycles ... https://youtu.be/SFIJlNdg6I4

Part 3; Advanced - Advanced do Part 1, 2 and 3
Burpees 10 reps x 2 sets... https://youtu.be/dZgVxmf6jkA
Hindu Pushups 10 reps x 2 sets ... https://youtu.be/vQsQAiE0NQo
Dips off bench (triceps) 15 x 2 sets https://youtu.be/0326dy_-CzM

If you need additional help starting up, staying consistent or incorporating muscle confusion feel free to ...
Book your complementary session today!

If you like this workout you will also like our DIY coaching & mentoring program

Healthy Noodle Soup

10/16/2018

Ingredients
4–6 large tomatoes, cut into large cubes
1 medium white onion, cut into large cubes
1 clove garlic
2 Tbsp. EVOO
1 16 oz. of zucchini Noodles Cut or spiraled
32 oz. vegetable broth
1/2 tsp. salt
1/2 Tbsp. pepper
2 Tbsp. oregano
2 Tbsp. cumin

Chili flakes, chopped serrano chilies, or diced jalapeños, to taste (optional)
Cilantro, soy sour cream, and sliced avocado, for garnish (optional)

Instructions

In a blender, purée the tomatoes, onions, garlic, and oil. Transfer to a large pot and cook over medium heat.
Add the noodles, broth, salt, pepper, oregano, and cumin. For a spicier soup, add the chili flakes, serrano chilies, or jalapeños. Cook for approximately 12 to 15 minutes, then simmer until the noodles are tender.
Garnish with optional toppings, as desired.

Homemade Peanut Butter

2/18/2018

Ingredients

1¼ cup peanuts, deshelled (1¼ cup = 150g)
2 tbsp Oil of Choice (coconut, EVOO, Avocado)
Optional:
2 tsp maple syrup (optional)

Instructions

Place peanuts and oil in blender/food processor (adding maple syrup if so wished).

Blend (blend more for smooth texture, less for crunchy).
Enjoy!

Seasonal Winter Lentils

2/3/2018

Ingredients:

3 tablespoons EV olive oil
4 leeks (white and light green parts), cut into 1/4-inch-thick half-moons
6 Large roma tomato, ground / finely diced
2 sweet potatoes, peeled and cut into 1/2-inch pieces
1 bunch kale, thick stems removed and leaves cut into 1/2-inch-wide strips
1/2 cup brown lentils (Soaked Overnight in salted water)
1 tablespoon fresh thyme
Pink salt and black pepper

Instructions:

Step 1) Heat the oil in a large saucepan over medium heat. Add the leeks and cook, stirring occasionally, until they begin to soften, 6 minutes. Add the tomatoes and cook, breaking them up with a spoon, for 9 minutes.

Step 2) Add 6 cups water and bring to a boil. Stir in the sweet potatoes, kale, lentils, thyme, 1 ½ teaspoons salt, and ¼ teaspoon pepper. Simmer until the lentils are tender, 25 to 30 minutes.

Dairy Free Alfredo Sauce

1/28/2018

1 cup raw cashews, soaked in water for 20 minutes and drained
¾ cup water
1 tbsp lemon juice
¼ tsp nutmeg
1 tsp thyme
2 garlic cloves
salt & pepper, to taste
1 tbsp light miso paste (optional – look for unpasteurized miso)
2 tbsp nutritional yeast (optional)

Instructions:
Combine ingredients in food processor and blend until smooth.
Serve with a sprinkle of fresh basil or parsley.

Serve with Zucchini Noodles or Healthy Pasta of choice.

One of the best speeches ever!

1/23/2018

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About Trainer Joe

Trainer Joe is a 21 year experienced fitness and mindset expert. Joe has been considered top of his field in the fitness industry because of his amazing resume and extensive knowledge of how the human body responds to exercise stimulation. A ground breaking self help presenter, Joe can appeal to the logical, emotional, and scientific aspects of any mind, regardless of the students background or knowledge base.

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