Do what matters! (short read)

A few days back I took an easy scenic drive to Maryland. You know the drive I’m talking about;  it’s the one that offers white space for thinking.  During my drive, I spoke out loud and chuckled to myself.  The weekend would be a good time – full of laugher and “remember that” strolls down memory lane. What actually happened was so much more.  You see, the younger of us cousins is fighting for her life. And, if you’ve ever known or had someone that you love fight to live, you may have also witnessed the subtle strength, beauty and commitment that they pour into their every action, their every movement (things I think we often take for granted). The time that I spent with family this past weekend was a celebration and I was reminded that:

  1. No day is promised
  2. The key to happiness is to choose fun and joy
  3. None of us are alone
  4. The mind and body are gifts
  5. Self-care is our personal responsibility

Now, I know remembering all of the above is no small task. And, that we all get distracted at times but I can promise you that as your coach, I’m working on these things just like you. Together, let’s take JOY in a few simple acts of self-care daily.

  1. 30-60 seconds of prideful push-ups
  2. Consume plain water equal to half your body weight in ounces
  3. Get restful sleep 6-8 hours
  4. Stretch major muscles for at least 30 seconds
  5. Schedule 5 minutes of quiet time and deep breathing

If should ever need my help making your self-care or fitness a priority DO Text 732-702-0088 or Email message away; It is my life’s work to be of health and wellness service to you.

Your Trainer & Coach

Metra Lundy

Food of the Week: Tuna

  1. This plentiful fish is a rich source of complete protein, selenium and vitamin B-12.
  2. Specifically, albacore tuna is a better source of heart-healthy omega-3 fatty acids than other tuna species.
  3. The essential omega-3 fatty acids in tuna lower the risk of heart disease.
  4. Tuna fish is packed with protein. A single serving of only 165 grams (approximately 1 can of tuna fish) contains more than 80% of your daily protein requirement.
  5. The B complex of vitamins has been connected with a wide range of different health aspects, but as a whole, they are mainly involved in improving the metabolism and increasing the efficiency of our organ systems, while also protecting the skin and increasing energy. By consuming tuna fish regularly, you can ensure that you are active, energetic, and healthy.
  6. Helpful Health Tip: Although awesomely nutritious, canned tuna does contain levels of mercury and should be eaten sparingly especially by pregnant women and children. Additionally, when eating canned tuna, it is suggested to drain it thoroughly then rinse the fish again to remove extra sodium added during the packaging process.

Simple Tuna Salad
​Here’s a simple and light version of tuna salad. It cuts out high-calorie mayonnaise and adds some chopped fruit and vegetables to really liven it up. This is a great recipe to enjoy as you journey towards your fitness goal.

Courtesy of

What you need
Serves 4

1 green apple, chopped
2 green onions, tops only, chopped
¼ cup fresh parsley, chopped
2 cans albacore tuna, in drained
1 Tablespoon Dijon mustard
¼ cup coconut oil, melted
¼ cup red grapes, halved
sea salt and pepper to taste


1. Mix all of the ingredients in a large bowl and serve immediately. I like to serve this salad in large butter lettuce leaves or scooped onto avocado halves. Enjoy!

One serving equals 314 calories, 15g fat, 12g carbohydrate, 183mg sodium, 2g fiber, and 33g protein.


Inclement Weather

Due to the impending storm and schools closing, we will be closed for Wednesday, March 21st morning classes. Please keep checking the site or our Facebook pages to see if we will open for Wednesday, March 21 evening classes. Thank you and see you in the studio soon!

Food of the Week ~ Green Chilies

  • Green Chiles describe a type of spicy pepper that has THOUSANDS of varieties.
  • They are very low in Saturated Fat, Cholesterol and Sodium, a good source of Dietary Fiber, Thiamin, Riboflavin, Niacin, Folate, Iron, Magnesium and Phosphorus, and loaded with Vitamin A, Vitamin C, Vitamin K, Vitamin B6, Potassium, Copper and Manganese.
  • A serving of 1 pepper (17 grams) has 10.8 calories, 0.1 grams of total fat, and 0.4 grams of dietary fiber.
  • Green Chilis contain amino acids which are essential for just about every function that takes place within the human body (the synthesis of proteins, enzymes, hormones, neurotransmitters, metabolic pathways, mental stabilization)
  • Green Chiles are not only used in cuisine but also as ornamental plants, psychology, medicine, pepper spray, crop defense, and food defense


Fun Fact: Some cultures put Chile powder in their shoes to keep their feet warm. It was rumored that certain Denver Broncos players had sprinkled Cayenne Chile powder in their socks before a football game against the San Diego chargers in 1987. The powder helped the players resist the numbing cold that came from the blizzard conditions at Denver stadium.

Slow Cooker Chicken Tacos
​Slow cooker recipes like this one are fantastic for two reasons. First, it’s a nearly effortless meal. Throw everything into the slow cooker in the morning, and then come home to a hot meal in the evening. Isn’t that pretty much like having a personal chef?

Second, there’s a lot of flexibility in the ingredients you can use in a recipe like this. Don’t have butternut squash? Use pretty much any other type of winter squash or even sweet potato. Don’t have chicken thighs? Sub in beef or pork. No onions but have a bunch of bell peppers? Chop ’em up and throw ’em in!

Planning ahead by making dinner in the slow cooker is a fantastic way to stay on track with your healthy eating plan.

Courtesy of

What you need
Serves 8

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
¼ cup cilantro, chopped plus more for garnish
1 Tablespoon ground cumin
1 Tablespoon chili powder
1 Tablespoon fajita seasoning
2 teaspoon sea salt
½ 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!

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