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Fresh Mango Pie

Fresh Mango Pie

By: Taylor Empey | CFT, SFN, SET, Elite Trainer Level I | Iron Allies Fitness | 3844 S. 300 E. Salt Lake City, UT 84115 | 801-263-5336 | ironalliesfitness@gmail.com | ironalliesfitness.com

What’s up Allies?!

What better way to usher in summer than with this delicious no-bake mango pie? You won’t find any processed sugars or refined carbs in this dessert – just sweet and nutritious whole food ingredients. That being said, remember to use portion control even with nutritious desserts.
Servings: 12

Here’s what you need…

  • 2 cups raw pecans
  • 1/2 teaspoon ground vanilla beans, divided
  • 1 teaspoon sea salt
  • 1 1/2 cup pitted dates, divided
  • 2/3 cup water
  • 3 ripe mangoes, peeled, seeded and sliced
  1. Combine the pecans, 1/4 teaspoon of the vanilla bean, sea salt and 3/4 cup of the dates in a food processor. Press half of the mixture into the bottom of a pie pan, set aside.
  2. Combine the remaining 3/4 cup dates, 1/4 teaspoon vanilla bean and water in a food processor or blender. Mix until a thick syrup forms.
  3. Place the mangoes in a large mixing bowl. Toss with the syrup until fully combined.
  4. Arranged the mangoes over the crust, then sprinkle with the remaining crust.
  5. Keep in the fridge and eat within 2 days.

Nutritional Analysis: One serving equals: 220 calories, 12g fat, 27g carbohydrate, 5g fiber, and 3g protein.

Text, call or email us today to join us for an entire week of FREE unlimited group training classes and a private 1-on-1 consultation!​

Click here to schedule your initial consultation! 

​-Team Iron Allies

Tags:

#IronAllies #IronAlliesFitness #IAF #Fitness #Fitspo #UtahFitness #Fitcon #FitconUtah #utahfitfam #utahfitspo #Fit #Muscle #VASA #vasafitness #WeightLoss #FatLoss #Health #Healthy #SaltLakeCity #Utah #saltlakecityutah #SLC #UT #utahgram #bodybuilding #weightlossjourney

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Confidence Booster

Confidence Booster

By: Taylor Empey | CFT, SFN, SET, Elite Trainer Level I | Iron Allies Fitness | 3844 S. 300 E. Salt Lake City, UT 84115 | 801-263-5336 | ironalliesfitness@gmail.com | ironalliesfitness.com

What’s up Allies?!

Have you ever wished that you had more confidence? People who set fitness boundaries report experiencing a boost of confidence. Think about it: when you set a higher standard for yourself confidence grows naturally. As you lose weight and feel better than ever your confidence will sky rocket.

Text, call or email us today to join us for an entire week of FREE unlimited group training classes and a private 1-on-1 consultation!

Click here to schedule your initial consultation! 

-Team Iron Allies

Tags:

#IronAllies #IronAlliesFitness #IAF #Fitness #Fitspo #UtahFitness #Fitcon #FitconUtah #utahfitfam #utahfitspo #Fit #Muscle #VASA #vasafitness #WeightLoss #FatLoss #Health #Healthy #SaltLakeCity #Utah #saltlakecityutah #SLC #UT #utahgram #bodybuilding #weightlossjourney

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Burn The Most!

Burn The Most!

By: Taylor Empey | CFT, SFN, SET, Elite Trainer Level I | Iron Allies Fitness | 3844 S. 300 E. Salt Lake City, UT 84115 | 801-263-5336 | ironalliesfitness@gmail.com | ironalliesfitness.com

What’s up Allies?!

Activities that require the coordination of your entire body, such as jogging, swimming, and the elliptical trainer, burn more calories than stabilized activities, such as a stationary bike. For maximal calorie burning, choose cardiovascular exercises that use your entire body.

Text, call or email us today to join us for an entire week of FREE unlimited group training classes and a private 1-on-1 consultation!

Click here to schedule your initial consultation! 

-Team Iron Allies

Tags:

#IronAllies #IronAlliesFitness #IAF #Fitness #Fitspo #UtahFitness #Fitcon #FitconUtah #utahfitfam #utahfitspo #Fit #Muscle #VASA #vasafitness #WeightLoss #FatLoss #Health #Healthy #SaltLakeCity #Utah #saltlakecityutah #SLC #UT #utahgram #bodybuilding #weightlossjourney

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Healthy Orange Chicken & Green Beans

Healthy Orange Chicken & Green Beans

By: Taylor Empey | CFT, SFN, SET, Elite Trainer Level I | Iron Allies Fitness | 3844 S. 300 E. Salt Lake City, UT 84115 | 801-263-5336 | ironalliesfitness@gmail.com | ironalliesfitness.com

What’s up Allies?!

Here’s a recipe that adds fruit to dinner and takes all the guilt out of orange-flavored chicken. There’s no sugar and no fryer involved. Just skinless, boneless chicken breast, marinated in orange juice, pan seared and then baked. Serve it up with orange-spiked green beans for a nutritious, protein-packed meal. Servings: 4

Here’s what you need:

For the Chicken:

  • 2 cups fresh orange juice
  • 2 Tablespoons grated orange zest
  • 4 skinless, boneless, chicken breasts
  • fresh ground pepper
  • 1 Tablespoon olive oil

For the Green Beans:

  • 10 oz fresh, organic, green beans
  • 1/4 cup fresh orange juice
  • 1 Tablespoon grated orange zest
  • 1 teaspoon olive oil
  • dash of salt and pepper

For the Orange-Brandy Sauce

  • 2 Tablespoon coconut oil
  • 3 shallots, minced
  • 2 Tablespoons brandy
  • 1 cup fresh orange juice
  • 1/2 cup chicken broth
  • 1 navel orange, peeled and each segment cut into 3 pieces
  • 1 Tablespoon parsley, chopped
  • Dash of salt and pepper

Cook the Chicken:

  1. Place the orange juice and orange zest in a large ziplock bag. Season each side of the chicken breasts with salt and pepper. Place the chicken breasts in the ziplock bag, coating each side with juice. Marinate in the refrigerator for 2-3 hours.
  2. Preheat the oven to 400 degrees F.
  3. Grease a 12-inch, oven-proof skillet with the olive oil. Place over medium-high heat. Add the chicken breasts in a single layer, cooking for 3 minutes. Turn the chicken, season with a sprinkle of salt and pepper. Place the skillet in the oven for 15 minutes, or until a thermometer registers 165 degrees F in the center of the thickest breast.
  4. Remove from oven and cover with foil as you make the sauce and cook the beans.

Cook the Green Beans:

  1. Wash the beans, snap off and discard the stems. Place in a large ziplock bag with the orange juice and orange zest. Allow to marinate in the refrigerator for 30 minutes.
  2. Heat a medium sized skillet over medium heat. Grease with the olive oil. Remove beans from refrigerator, discarding the juice. Add to the skillet and cook, covered for about 5 minutes, stirring occasionally. Remove cover, increase the heat and cook for an additional 3 minutes, until the beans are bright green.

Cook the Sauce:

  1. In a medium skillet heat the coconut oil over medium-high heat. Add the minced shallot, cook, stirring often, for 2 minutes. Turn off the heat, add the brandy. Return to the heat and cook, scraping the bottom, until the brandy has almost evaporated, about 30 seconds. Increase the heat to high, add the orange juice. Boil for 5 minutes. Add the chicken broth, boil for 3 minutes.
  2. Add in the orange segments and the parsley. Turn off heat. Season with salt and pepper.

To Serve:

  1. Cut the chicken on the diagonal into thin slices and arrange over a pile of green beans. Drizzle with the orange-brandy sauce.

Nutritional Analysis: One serving equals: 302 calories, 13g fat, 161mg sodium, 19g carbohydrate, 4g fiber, and 29g protein

Text, call or email us today to join us for an entire week of FREE unlimited group training classes and a private 1-on-1 consultation!

Click here to schedule your initial consultation! 

-Team Iron Allies

Tags:

#IronAllies #IronAlliesFitness #IAF #Fitness #Fitspo #UtahFitness #Fitcon #FitconUtah #utahfitfam #utahfitspo #Fit #Muscle #VASA #vasafitness #WeightLoss #FatLoss #Health #Healthy #SaltLakeCity #Utah #saltlakecityutah #SLC #UT #utahgram #bodybuilding #weightlossjourney

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Picture This

By: Taylor Empey | CFT, SFN, SET, Elite Trainer Level I | Iron Allies Fitness | 3844 S. 300 E. Salt Lake City, UT 84115 | 801-263-5336 | ironalliesfitness@gmail.com | ironalliesfitness.com

What’s up Allies?!

Having trouble with motivation? Try this technique:

  1. Go through your photo albums and find a picture of yourself in your best shape ever. It may be a photo from your college or even high school days.
  2. Now go through your photos and find a picture of yourself in your worst shape ever. You may have to go through old shoe boxes of photos, since this photo may not have made it into your photo albums.
  3. Place the two photos side by side. You at your fittest; you at your most unhealthy. Study the photos. Remember what it felt like to be in great shape. Remember what it felt like to be in terrible shape.
  4. Make a decision. Do you want to continue living your life in bad shape? Or will you shake off past failures and do what it takes to achieve the body you once had?

Text, call or email us today to join us for an entire week of FREE unlimited group training classes and a private 1-on-1 consultation!

Click here to schedule your initial consultation! 

-Team Iron Allies

Tags:

#IronAllies #IronAlliesFitness #IAF #Fitness #Fitspo #UtahFitness #Fitcon #FitconUtah #utahfitfam #utahfitspo #Fit #Muscle #VASA #vasafitness #WeightLoss #FatLoss #Health #Healthy #SaltLakeCity #Utah #saltlakecityutah #SLC #UT #utahgram #bodybuilding #weightlossjourney

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5 Workout Secrets

5 Workout Secrets

By: Taylor Empey | CFT, SFN, SET, Elite Trainer Level I | Iron Allies Fitness | 3844 S. 300 E. Salt Lake City, UT 84115 | 801-263-5336 | ironalliesfitness@gmail.com | ironalliesfitness.com

What’s up Allies?!

If having a lean and sculpted body is your goal then I’ve got good news for you: follow these 5 Workout Secrets and your goal will quickly become a reality.

These secrets aren’t secret in the sense that you’ve never heard them before, because you likely have heard them. The secret is that by faithfully following each and every one of these 5 steps your progress will become automatic and your results will be guaranteed.

Workout Secret #1: Consistency is KEY

If you want a fit body then exercise MUST be a consistent part of your life. You can’t exercise hard this week and then take the next two weeks off and expect to see results. Results come from consistency.

Workout Secret #2: Set ATTAINABLE goals

Let’s be realistic here, you aren’t going to lose 20 pounds in a week. That’s not an attainable goal! Those who achieve the most amazing body transformations do so by reaching a series of progressive, attainable goals. If you would like help in determining what an appropriate, attainable goal would be for yourself then simply reach out to me, I’d be happy to help.

Workout Secret #3: Make it CONVENIENT

Are you straining to include your chosen exercise routine into your life? If your exercise time isn’t a seamless part of your daily life, if it causes too much of a strain and headache to accomplish, then you won’t stick with it. Find a time, a place and a modality of exercise that is as convenient to your real life as possible, so that you can be faithful to Workout Secret #1 by staying consistent.

Workout Secret #4: Find something you LOVE

Similar to Workout Secret #3, finding a modality of exercise that you LOVE is key to making this a permanent part of your life. You may never love swimming because you hate getting your ears wet, or you may never love biking because you’ve always struggled with balance. If you’re straining to get through a modality of exercise that you loathe, then you won’t stick with it. It’s best to move on to something different that you would enjoy more.

**Note for exercise-haters: If deep down you consider yourself an exercise hater, then DO NOT take this Workout Secret as a free pass to forego exercise altogether under the guise of not loving it. Part of becoming fit for life is learning to find a type of exercise that you can learn to love.

Workout Secret #5: Work with a PRO 

This is my favorite Workout Secret because this is where I get to work with you! My passion and focus is in helping folks like yourself integrate fun, challenging, health-promoting exercise into your daily routine so that you reach your body and health transformation goals.

Text, call or email us today to join us for an entire week of FREE unlimited group training classes and a private 1-on-1 consultation!

Click here to schedule your initial consultation! 

-Team Iron Allies

Tags:

#IronAllies #IronAlliesFitness #IAF #Fitness #Fitspo #UtahFitness #Fitcon #FitconUtah #utahfitfam #utahfitspo #Fit #Muscle #VASA #vasafitness #WeightLoss #FatLoss #Health #Healthy #SaltLakeCity #Utah #saltlakecityutah #SLC #UT #utahgram #bodybuilding #weightlossjourney

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Don't Forget Protein!

Don’t Forget Protein!

By: Taylor Empey | CFT, SFN, SET, Elite Trainer Level I | Iron Allies Fitness | 3844 S. 300 E. Salt Lake City, UT 84115 | 801-263-5336 | ironalliesfitness@gmail.com | ironalliesfitness.com

What’s up Allies?!

While it’s great to fill your diet with many high-fiber, low-calorie vegetables, DON’T FORGET THE PROTEIN! Protein, in the form of lean meats, eggs and fish, is a vital part of your diet that allows you to create a lean, strong body. Each of your meals should contain a generous serving of lean protein, in addition to all those tasty veggies!

Text, call or email us today to join us for an entire week of FREE unlimited group training classes and a private 1-on-1 consultation!

Click here to schedule your initial consultation! 

-Team Iron Allies

Tags:

#IronAllies #IronAlliesFitness #IAF #Fitness #Fitspo #UtahFitness #Fitcon #FitconUtah #utahfitfam #utahfitspo #Fit #Muscle #VASA #vasafitness #WeightLoss #FatLoss #Health #Healthy #SaltLakeCity #Utah #saltlakecityutah #SLC #UT #utahgram #bodybuilding #weightlossjourney

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Slow Cooker Chicken Tacos

Slow Cooker Chicken Tacos

By: Taylor Empey | CFT, SFN, SET, Elite Trainer Level I | Iron Allies Fitness | 3844 S. 300 E. Salt Lake City, UT 84115 | 801-263-5336 | ironalliesfitness@gmail.com | ironalliesfitness.com

What’s up Allies?!

Here’s a simple, delicious dinner that your whole family will love. Simply throw the chicken ingredients into the slow cooker in the morning, and come home to a healthy, flavorful meal. Servings: 8

Here’s what you need…

  • 2 lbs boneless, skinless chicken thighs
  • 3 bell peppers (any color), thinly sliced
  • 1 yellow onion, thinly sliced
  • 1 (4oz) can green chiles, chopped (I use mild!)
  • 1 (14oz) can diced tomatoes
  • 1 (16oz) jar green salsa
  • 4 cloves garlic, minced
  • 1/4 cup cilantro, chopped plus more for garnish
  • 1 Tablespoon ground cumin
  • 1 Tablespoon chili powder
  • 1 Tablespoon fajita seasoning
  • 2 teaspoon sea salt
  • 1/2 teaspoon black pepper
  • Large lettuce leaves
  • Avocado, sliced
  1. Combine all of the ingredients, except the lettuce leaves and avocado, in a slow cooker. Cover and cook on low for 5 hours.
  2. Remove the chicken thighs, shred with a fork, and mix back in. Serve, using a slotted spoon, on the lettuce leaves. Garnish with sliced avocado, chopped cilantro and a sprinkle of fajita seasoning. Enjoy!

Nutritional Analysis: One serving equals: 202 calories, 6g fat, 589mg sodium, 14g carbohydrate, 5g fiber, and 20g protein.

Text, call or email us today to join us for an entire week of FREE unlimited group training classes and a private 1-on-1 consultation!

Click here to schedule your initial consultation! 

-Team Iron Allies

Tags:

#IronAllies #IronAlliesFitness #IAF #Fitness #Fitspo #UtahFitness #Fitcon #FitconUtah #utahfitfam #utahfitspo #Fit #Muscle #VASA #vasafitness #WeightLoss #FatLoss #Health #Healthy #SaltLakeCity #Utah #saltlakecityutah #SLC #UT #utahgram #bodybuilding #weightlossjourney

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5 NEW Exercise Rules!

5 NEW Exercise Rules!

By: Taylor Empey | CFT, SFN, SET, Elite Trainer Level I | Iron Allies Fitness | 3844 S. 300 E. Salt Lake City, UT 84115 | 801-263-5336 | ironalliesfitness@gmail.com | ironalliesfitness.com

What’s up Allies?!

Out with the old, in with the new! Are you up-to-date on the latest rules in fitness?

Popular belief about the most effective exercise techniques to achieve the highest level of fat loss and the best results vary from decade to decade. New studies come out, more data is considered, and we get smarter, more efficient, and more sophisticated in our knowledge and techniques.

Here are 5 NEW fitness rules that will help you take your routine and your body to the next level of success…

1. NEW Fitness: Exercise Partners

A decade ago the mantra was that having a workout partner was the holy grail of accountability and success. Article after article touted the magic of workout partners, and so fitness enthusiasts across the globe obediently found their own fitness friend.

While this rule was made with good intentions, the reality is that not all workout partners are beneficial for your results. In fact, many exercise partners actually serve as a distraction rather than an asset when it comes to getting the most from your gym time.

The new rule about exercise partners goes like this: the right exercise partner can enhance your results, but the wrong exercise partner will tank your gym time. Choose your exercise partner with care, or choose to workout alone if no one in your life can fill that role.

2. NEW Fitness Rule: Athletic Shoes

Athletic shoes have undergone major changes over the past decade. Designs used to emphasize stability and cushioning, with bulky designs intended to give you the most support possible.

Today biomechanical experts have introduced the concept of minimalistic footwear, suggesting that it reduces injuries. While the bulkier shoes from yesteryear prompted strides with a forceful heel strike, putting stress on joints, the minimalistic designs encourage a softer landing with a mid-to-forefoot strike.

Should you swap out your favorite pair of workout sneakers in favor of a more barefoot design? Not necessarily. Simply working on softening your stride by eliminating heel strikes could also do the trick.

3. NEW Fitness Rule: How To Get A Six-Pack

The old school way to a six-pack was to save your ab workout for the end of your gym visit. You’d stop at the exercise mats to spend ten minutes cranking out crunches and sit-ups.

Today the popularity of stability exercises and functional training is on the rise. This means engaging your core (abdominal) muscles throughout your entire workout, not in an isolated movement after your main workout is complete. Exercises that require that you stiffen your core against resistance strengthen your abdominal wall, while protecting you from potential injuries.

Avoid an exercise routine that’s centered around seated weight machines, as these do not engage your core. Instead seek out free weights, cable machines, resistance bands and other stability exercises. And remember to squeeze those abs while you work it!

4. NEW Fitness Rule: How To Do A Push Up

Push ups from your knees are so last millennium! Not only does this position put unnecessary pressure and stress on your knee joints, it’s not as challenging as other techniques since it doesn’t allow for full range of motion to be achieved.

So what do you do if a full push up isn’t manageable? Find another angle, rather than drop down to your knees. Place your hands on a counter or low bench and assume the full push up position with your back flat and spine straight.

As your strength increases lower the angle of your push up until you are doing a full, traditional pushup.

5. NEW Fitness Rule: Your Pre-Workout Meal

Have you ever struggled through a workout on an empty stomach, fighting hunger pains as you feel the burn, simply because you read somewhere that exercise on an empty stomach burned more fat? You can stop doing that.

New research is showing that eating a small, sensible meal before your workout results in a higher fat-burning rate compared to workouts out on an empty stomach. It has also been shown that your workout will be more intense and more effective when hunger isn’t on your mind.

Keep your pre-workout meal small and sensible, such as a protein shake or half a banana with a scoop of almond butter (see recipe below!). The intention of the pre-workout meal is to provide energy and fuel for your muscles in order to get the most out of your time in the gym.

Text, call or email us today to join us for an entire week of FREE unlimited group training classes and a private 1-on-1 consultation!

Click here to schedule your initial consultation! 

-Team Iron Allies

Tags:

#IronAllies #IronAlliesFitness #IAF #Fitness #Fitspo #UtahFitness #Fitcon #FitconUtah #utahfitfam #utahfitspo #Fit #Muscle #VASA #vasafitness #WeightLoss #FatLoss #Health #Healthy #SaltLakeCity #Utah #saltlakecityutah #SLC #UT #utahgram #bodybuilding #weightlossjourney

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Balancing Act

Balancing Act

By: Taylor Empey | CFT, SFN, SET, Elite Trainer Level I | Iron Allies Fitness | 3844 S. 300 E. Salt Lake City, UT 84115 | 801-263-5336 | ironalliesfitness@gmail.com | ironalliesfitness.com

What’s up Allies?!

Activities that require the coordination of your entire body, such as jogging, swimming, and the elliptical trainer, burn more calories than stabilized activities, such as a stationary bike. For maximal calorie burning, choose cardiovascular exercises that use your entire body.

Text, call or email us today to join us for an entire week of FREE unlimited group training classes and a private 1-on-1 consultation!

Click here to schedule your initial consultation! 

-Team Iron Allies

Tags:

#IronAllies #IronAlliesFitness #IAF #Fitness #Fitspo #UtahFitness #Fitcon #FitconUtah #utahfitfam #utahfitspo #Fit #Muscle #VASA #vasafitness #WeightLoss #FatLoss #Health #Healthy #SaltLakeCity #Utah #saltlakecityutah #SLC #UT #utahgram #bodybuilding #weightlossjourney

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