Better Nutrition With Best Fall Produce

Fall Forward: From Apples to Zucchini

 Ahhh, there’s nothing like the first days of fall to wash away all that summer heat. The leaves are finally changing, the days are cooler and it’s a great time to kick your healthy eating habits in to high gear. You’ll be amazed at how many fruits and vegetables are still in season during the fall months. In fact, the list is so long, it’s too much for this article! But don’t worry, we wouldn’t let you leave empty handed – click here for a specific listing of seasonal produce for the Colorado region.

And did you know that eating local food is not only better for you but it’s better for the environment? It’s true. Food shipped from thousands of miles away leaves a big carbon footprint. Plus, “by buying foods grown and raised closer to where you live, you help maintain farmland and green space in your area.” You also help support your local economy.1 Where do you score all this local produce you may be asking? No problem, we’ve got a list of all the 2013 Farmer’s Markets in Colorado Springs – with most of them lasting until October! So, there’s no time like the Fall to dish up some seasonal recipes. Here’s one of our favorites from Cooking Light.2

Cider and Sage Pork (serves 4)


  • 1 (1-pound) pork tenderloin, trimmed
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1 tablespoon olive oil, divided
  • 1/4 cup finely chopped shallots
  • 1 1/2 teaspoons chopped fresh sage
  • 4 teaspoons sherry vinegar
  • 1/2 cup lower-sodium chicken broth
  • 1/4 cup apple cider
  • 1 teaspoon Dijon mustard
  • 3/4 teaspoon cornstarch
  • 1 tablespoon heavy whipping cream
  • Fresh sage leaves (optional)


1.   Cut pork crosswise into 12 pieces. Sprinkle both sides of pork evenly with salt and pepper. Heat 2 teaspoons oil in a nonstick skillet over medium-high heat. Add pork; cook 3 minutes on each side or until done. Remove pork from pan; keep warm.

2.   Add remaining oil, shallots, and chopped sage; cook 2 minutes. Stir in vinegar. Whisk broth, cider, mustard, and cornstarch. Add mixture to pan; bring to a boil. Reduce heat; cook 2 minutes, stirring constantly. Remove from heat. Stir in cream. Serve with pork. Garnish with sage, if desired.

3.   Serve with steamed green beans or other fresh, seasonal vegetable of your choice.

Fall is also the perfect time to get outside and exercise if you’ve been avoiding it due to the high temperatures. You don’t have to get up at the crack of dawn or wait till after 8pm to beat the heat. Need some help getting started? Sign up for a free consultation with a Personal Trainer at Advanced Physical Training and fall into some healthy habits before the holidays.




End of Summer Fitness Training

The End Of Summer: Make the Most of Outdoor Activities

Labor Day often signals the unofficial end of summer. An ode to backyard barbecues, lazy days spent sipping cocktails and throwing Frisbees. The kids are finally back to school and fall is soon to make a crisp appearance. And most often then not, a lot of us spend this last summer holiday weekend overindulging.

So did you slip up and overdo it? Never fear, the weather is still beautiful and there are plenty of outdoor activities to help you burn off those extra calories and extra indulgences. In fact, make these fun things part of your upcoming weekend plans and if you’re lucky, it may all just even out at the end! As always, don’t forget to wear sunblock and bring your water bottle.

Kayaking. It’s not just fun to do, it helps tone your whole body – abs, glutes, everything. Even though you’re paddling with your arms, proper technique requires you to twist from your core and push through your legs. Make sure to keep your shoulders back, your abs tight and your feet in the braces for stability. It’s such a great way to spend a sunny afternoon, you’ll practically forget you’re getting a workout! In fact, you can burn about 340 calories an hour*. For a quick look and description of places to kayak in Colorado, click here.

Swimming. The water isn’t just refreshing, it provides 12 times more resistance than air. Which means, every kick and arm stroke becomes a resistance exercise. And resistance exercise is a great way to increase muscular strength and muscle tone. Plus it’s much less impacting on your joints. Just doing the crawl for an hour burns 544 calories!* Need to hear more about the health benefits of swimming? Check out this article for ten great reasons to hop in the water pronto.

Walking/Hiking. Well the first you can do anywhere – just step outside your door. The second is just as easy here in Colorado – we’re literally surrounded by trails with an abundance of scenery. And having something beautiful to look at helps take your mind off of what you’re doing. It works your legs, glutes and core. Especially if you keep your head up, eyes focused forward, and your shoulders back. Bring a friend –two-legged or four-legged! It helps the time pass by and gives your mind something else to focus on besides the fact you’re exercising. Just remember to bring your smart phone in case you get lost or want to use an app like RunKeeper to track your progress and calories burned.

If you still need extra help burning off those summer calories or maybe just a push in the right direction, a Personal Trainer could be just the accountability you need. Not only does personal training give you a built in partner, it gives you proper guidance and a safe environment to work on and achieve your goals. For more information or to schedule a free consultation with Advanced Physical Training, click here.

*Based on a 150-pound woman