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CorySteenhoek Personal Training

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Pella, IA
CorySteenhoek Personal Training

Sharing my passion for fitness and fun the healthy, balanced way. Get fit. Get strong. Get results.

06/17/2020

Push yourself to grow into the person you know you can become. Be brave, push your limits and work hard until you’re celebrating your victories. All mountain peaks have valleys below. Teach yourself to enjoy each.
When life pushes you, push back harder.

06/04/2020

I had posted chipotle lime coleslaw mix a while ago using paleo kitchen mayo and I just can’t seem to find it again in Pella and REALLY wanted it again soooooo here we go with an improv:
Coleslaw mix
Mayo
Mrs dash southwest chipotle
Lime juice

I put mine on top of a shoulder roast I shredded in the crockpot and topped with some avocado 🤤

ENJOY!

06/01/2020

I love mixing them together for lots of flavor, color and change while reaching the same end goal.
Eggs are an absolute daily necessity.
Pork has become a favorite in our house especially chops and loins.
Tuna salad is a weekly requested.
And of course beef.
Cod fillets are on the menu as well.
What are your favorite ways to get protein?!

05/30/2020

I made Cowboy caviar last weekend and needed to finish it up. It makes for a fantastic salad topper if you’re needing something different!
Threw on some cheese, avocado and deli meat. No need for a salad dressing either. Loads of healthy fats, protein and veggies.

05/28/2020

Motivation.
It comes in waves and often times when it comes down to it it lessens....when you’re in the middle of it it lessons even more so, especially when it comes to workouts that get tough or are harder than you anticipate.
So what do you do?!
Dedication kicks in.
The concept of just getting it done, remembering why you started, knowing you CAN gets the job done.
This particular pictures was from my attempt at a solo Murph (minus the running of course because I am so not a runner) after having an exhausting morning of kiddos not listening and training.
I get like I need a turn around and some me time and nothing sets my mind back then an absolute butt kicking and there isn’t many harder than this one.
But about round 6 I thought well 10 rounds would still be considered hard right?!
And that’s where the internal dialogue has to kick in.
I knew I could physically do 20 rounds I just had to convince my mind to do it now.
And once I started that 11th round it was official I had to finish.
And when I was done it felt great to know I finished what I had started.

So wherever you are today I hope what you take from this is that you are capable of so much more than you think. You mind can either be your greatest asset or your worst enemy —-choose wisely.

05/20/2020

I explained yesterday that I do a few days every now and again where I weigh and measure absolutely everything that goes into my mouth to see if my food choices and portions are on track.
What I’m finding is that I was 1) not as far off as I thought I was 2) if I want a snicker bar I eat it 3) adjust accordingly 4) was still eating based on when I was nursing a LOT more.

SOOO I need to adjust some things but not too much which was pleasing!

Anywhooosssss,
Need a protein packed pick me up?!
Throw a couple ice cubes, 2oz of your favorite milk & favorite protein powder (or in this case anything in the cabinet and have zero idea how old it was) in your coffee and enjoy!

If you’re looking for delicious protein we like the Animal Whey chocolate, anything from Bowmar Nutrition and Quest Protein Salted Caramel.

But most importantly one of my all time favorite coffee (for Keurig) is Green Mountain Caramel Vanilla Cream.

05/19/2020

USUALLY about once a month or so I will bust out the scale for a day or two to see if my eyes are guesstimating my portion sizes correctly or at least close enough to keep my energy levels up for just daily living with three active littles, owning a business and a farm BUT ALSO to keep my muscles happy and growing as lame or cliché as that sounds.
You can’t grow anything without proper nutrients and just simply cutting calories to lose weight will not get the outcome most are hoping for. To be stronger for longevity and daily functions made easier you need to supply those muscles the energy to function as well as grow.
Most know that the more muscle mass you have the more calories your body burns AT REST. Muscles are needy——they need a proper warm up, constant variation in workouts, proper stretching and proper nutrition. BUT, don’t let that scare you from trying; in that you will have a better quality of life.

Strive to be strong. Strive to be healthy. Strive to be better than yesterday.

05/13/2020

This is worded so amazingly I just had to share it.

“You already have what it takes. Oh, the hours we spend trying to be “ready” to do the thing.”

05/12/2020

So you know those moment where you feel they are just so darn inconvenient in the moment and then turn out to be blessings in disguise?!
This was one of them, I had wanted to do a deep cleaning of my fridge for some time now and just never did it. Well, Emmett spilled an entire cup of milk in the fridge soooo here we are.
In regards to fitness and wellness journeys in general (even though it could apply to all aspects of living) a simple ache, pain, or schedule change (or complete shut down of facility’s) could lead you down a detour or to a dead end road—-it’s up to you to decide.

The detour may be inconvenient, it may take longer, it may be not be equipped as had once planned but it will still get you to your destination though. Stay the course.

05/10/2020

Happy Mother’s Day to all you amazing moms out there!

05/05/2020

Super easy crock pot cashew chicken!
Had all ingredients at home except we were out of cashews so had to get more.
I served it with veggies and avocado but easily can be over done over your favorite such as rice/quinoa, riced cauliflower, pasta or zucchini noodles!

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Pella, IA

Telephone

+16417504305

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