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Fired Up-The Blog

Fired Up Fitness is……moving to a new location!

Sometimes I have to pinch myself.

It is beyond crazy to see how far Fired Up Fitness has come over the past year. Nearly one year ago, I was purchasing equipment and getting ready to set up my own space in our Vancouver Washington location.

I was scared out of my mind. I questioned my decision multiple time and it certainly wasn’t something I decided to do overnight.

It came with much blood, sweat and tears.

While having my own space was ultimately what I wanted, I would be lying if I said the entire process was dandelions and peaches. It did, however, proved over and over how much support I have in my own life. Truth is, Fired Up Fitness wouldn’t exist without that support.

Now, I’d like to show you just HOW much change has taken place.

Just take a look…

August 2015 

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The picture above perfectly captures one of those moments of doubt.

September 2015

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November 2015

Personal Trainer Olivia operates out of Vancouver WA
Personal Fitness Gear in our gym here in Vancouver WA

June 2016

Personal Training experts in vancouver wa
Fully equipped personal training gym in Vancouver WA to serve your needs.

This picture was taken about a month ago, I had to stop and wonder how on earth I accumulated so many things…a little different from August, I’d say!

Which brings me to the whole point of writing this. It is obvious that we’ve outgrown our current location.

Again, I have to pinch myself because, we are about to make a big move!

In less than two weeks to be exact.

Things are finally coming together. I have learned that not everything goes smooth when you are trying to do something big. I have also been able to work on the valuable skill called patience. Something I heavily struggle with.

Absolutely none of this would be possible without support, something I mentioned earlier. Support from my clients, family and friends. I mean it when I say, Fired Up Fitness would NOT exist without all of you.

Everyday when my clients walk in the door, I am humbled. I have such a loyal and passionate group of clients who chose to work with me. I can’t express how incredibly blessed I am.

Time to get back to work…but more to come very soon!

 

 

 

Categories
Recipes

Quinoa Cups

These little cups are very high in protein. They are a great snack when on-the-go!

Quinoa Cups 

1 cup quinoa, cooked and cooled

4 eggs

1 cup cheddar cheese

2 cups broccoli, finely chopped

1 cup carrots, shredded

 

1 teaspoon paprika

1 teaspoon salt

1/2 teaspoon pepper

1/2 teaspoon garlic powder

1/2 teaspoon onion powder

 

Preheat oven to 400 degrees.

In a mixing bowl, place cooled quinoa, eggs, cheese and seasonings. Set aside.

Over medium heat, place a small amount of coconut oil, broccoli and carrots. Sauté for 3-5 minutes. Allow mixture to cool.

Place cooled broccoli and carrots into quinoa mixture and mix well. In a muffin pan, scoop mixture into silicon cups (or paper) until about 3/4 full. Bake for 20-25 minutes.

These cups can be stored in the refrigerator for about a week. 

 

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Categories
Recipes

Broccoli Fritters

Broccoli Fritters 

2 cups broccoli, chopped finely

3 eggs

1 cup almond flour

1 cup cheddar cheese

1 teaspoon garlic powder

1/2 teaspoon dried oregano

salt/pepper to taste

 

Preheat over to 350 degrees.

In a microwave-safe bowl, steam the broccoli for about 3-4 minutes with a small amount of water.

In a separate bowl, mix eggs, almond flour, cheese and seasonings. Feel free to add any additional seasonings.

Drain the broccoli and rinse with cool water. Press out the additional water and mix into the almond flour mixture.

Line a sheet pan with parchment paper. With a spoon, form small fritters with the mixture. Bake for 15-20 minutes until golden brown. Serve immediately.

 

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Categories
Fired Up-The Blog

SFG Completion!

To all of my clients, you know how hard I have been training for my Level I SFG Kettlebell Instructor certification…

Well, it finally happened. This is a HUGE accomplishment in my personal training career.

I wanted to say a huge thank you to all of you! I received so many supportive messages from you guys over the long weekend and I cannot tell you how much I appreciated it!

I learned SO much and cannot wait to share it with all of you.

Additionally, I have to thank my AMAZING coach, Brandon Shewbert. I am so blessed to call him my coach and mentor. Thank you for everything Brandon. Thank you for the very intelligent programming that prepared me for the long weekend. Thank you for believing in me and supporting me through something that I never ever believed was possible. Thank you for being the most wonderful mentor and coach anyone could ever ask for. I don’t know what I would do without you! SFG was one of the most amazing experiences I’ve ever had. It will change me both as a person and professional. So here’s to getting through SFG and beginning the journey for SFL in September!

Fitness Training with Kettlebells

In other news, Fired Up Fitness Training Vancouver, WA is about to make some exciting announcements….stay tuned!
Kettlebell use for personal training in vancouver wa is an important component to all around body fitness.
Categories
Fitness

CARs-Your Morning Routine!

Did you do your CARs this morning? If you’re having trouble remembering them, check out the link below. In case you forgot, CARs should be done EVERY DAMN DAY!

 

CARs Routine

 

Personal Training for Vancouver WA is what Fired Up Fitness Training and Nutrition does.  Olivia works as your personal fitness trainer to get you the improvements you need.

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Fired Up-The Blog

Meet Ruth!

This is Ruth!

Ruth has been training at Fired Up Fitness for about seven months now. When she began her journey here she was in a lot of pain. Neck pain, shoulder pain, elbow pain and back pain.

She thought this was the norm. Many people do.

Through the Functional Movement Screen, we found many issues with basic human movements. In the beginning, we spent a good amount of time doing corrective exercise.

Fast forward to yesterday and Ruth pulled a 130lbs deadlift! I am happy to report that she is completely pain free and living life much, much stronger. Additionally, everyday tasks are much easier for her.

I cannot wait to see what else is in store for Ruth!

I am so proud of her progress!

Personal Trainer Vancouver WA

Personal Training for Vancouver WA is what Fired Up Fitness Training Specializes in.  Olivia works as your personal trainer to get the most out of your fitness workout.

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Fired Up-The Blog Healthy Snacks Naturally Sweet Recipes

Homemade Sweet and Spicy Granola

Homemade Sweet and Spicy Granola

3 cups rolled oats

1 cup pecans

1 cup walnuts

1 cup dried cranberries (sweetened with apple juice if possible)

1 cup unsweetened coconut flakes

½ cup whole flaxseeds (chia seeds or hemp can be substituted)

¾ cup dried ginger, chopped

1 teaspoon salt

½ teaspoon ginger

½ teaspoon cinnamon

 

½ cup coconut oil, melted

½ cup maple syrup

¼ cup molasses

1 teaspoon vanilla

 

Preheat oven to 350 degrees.

 

In a large mixing bowl add oats, pecans, walnuts, cranberries, coconut, flaxseed, salt, ginger, dried ginger and cinnamon. Stir well.

 

Add in coconut oil, molasses, maple syrup and vanilla. Mix until fully combined. Spread out on a cookie sheet and bake for 20-25 minutes, stirring frequently.

 

Allow the granola to cool for at least an hour, then store in an airtight container for up to a week. Granola can also be frozen for up to 3 months.

*I love to serve this by pouring some cold almond milk over the top!

 

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Fired Up-The Blog Fresh Meals Recipes

Sun Dried Tomato Pesto

Sun Dried Tomato Pesto

 

6 cloves roasted garlic

½ cup sundried tomatoes, in olive oil

1 cup basil, packed

¼ cup almonds, roasted (walnuts are shown in the picture, I prefer almonds though!)

2 tbsp nutritional yeast

½ cup olive oil

salt/pepper

 

Place roasted garlic and basil in food processor. Pulse until the basil leaves are broken up and chopped. Add sundried tomatoes, nutritional yeast, salt/pepper and red pepper flakes (optional). Pulse again until everything is combined. Slowly add in olive oil. If more liquid is needed, add a little water.

 

In a 300-degree oven, toast almonds for 8-9 minutes. This is an optional step but it will intensify the flavor!

 

Once the almonds are cooled, add to the pesto and pulse. Don’t over pulse-you want to leave a little texture in there.

 

I love to serve this with spelt or brown rice pasta and grilled chicken! But it is equally delicious on roasted vegetables or spread over toast.

 

 

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Categories
Fired Up-The Blog Healthy Snacks Naturally Sweet Recipes

Homemade Granola

Homemade Granola

3 cups rolled oats

1 cup pecans

½ cup pumpkins seeds

1 cup raisins

1 cup unsweetened coconut flakes

½ cup whole flaxseeds (chia seeds or hemp can be substituted)

1 teaspoon salt

1 teaspoon cinnamon

 

½ cup coconut oil, melted

½ cup maple syrup

1 teaspoon vanilla

 

Preheat oven to 350 degrees.

 

In a large mixing bowl add oats, pecans, pumpkin seeds, raisins, coconut, flaxseed, salt and cinnamon. Stir well.

 

Add in coconut oil, maple syrup and vanilla. Mix until fully combined. Spread out on a cookie sheet and bake for 20-25 minutes, stirring frequently.

 

Allow the granola to cool for at least an hour, then store in an airtight container for up to a week. Granola can also be frozen for up to 3 months.

 

*Be creative with this recipe! Swap pecans for walnuts, raisins for cranberries…etc!

 

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Categories
Fired Up-The Blog Healthy Snacks Naturally Sweet Recipes

Cinnamon Roll Baked Oatmeal

Cinnamon Roll Baked Oatmeal

 

Dry Ingredients

3 cups rolled oats

½ cup oat flour

½ cup ground flaxseed

½ cup chopped pecans

¼ cup coconut sugar

½ teaspoon baking soda

1 teaspoon salt

2 teaspoons cinnamon

 

Wet Ingredients

½ cup applesauce

¼ cup pure maple syrup

1 cup dates, chopped and pitted

1 egg

3 tablespoons coconut oil

2 teaspoons vanilla

 

Preheat oven to 350 degrees.

 

In a large mixing bowl, add dry ingredients and stir to combine.

 

In a separate mixing bowl, add wet ingredients and stir to combine.

 

Add wet ingredients slowing into the dry. Mix together well. Place mixture into a 9”-13” baking pan. Bake for 15-20 minutes until brown on the top and firm to the touch.

 

Enjoy!

 

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