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Are you ready to SEE RESULTS and FEEL THE DIFFERENCE? This is the place for you. Get weekly motivation, healthy recipes, and workouts. Join Challenges, read helpful tips and hear from others as they share their success stories.

 

3 Easy Tweaks to Get Better Results From Your Strength Routine

If you’ve been working out but aren’t quite seeing the progress you thought you would, it may be due to a very simple reason: lack of mind-muscle connection. There’s a big difference between someone who just goes through the motions as she completes her workout...

TRI STATE NEW JERSEY BEAST IS APRIL 18th

Spartan Race has upcoming Tri-State, New Jersey, and Charlotte Spartan Races. TRI STATE NEW JERSEY BEAST IS APRIL 18th Mountain Creek Resort Mountain creek is home to the largest ski mountain in New Jersey, which makes it the perfect location for a Spartan Race.  You...

TEN IN TEN BODY WEIGHT WITH YVETTE SALVA EPISODE #188

TEN IN TEN BODY WEIGHT WITH YVETTE SALVA EPISODE #188 EQUIPMENT NEEDED body weight 1. alt jump lunge to pogo 2. squat to monkey press 3 strict mountain climber 4.one jack one jump 5. tri pushup to down dog 6. v sit to toes and to ankles 7. jump lunge rt and left to...

Cobb Salad with Hard Boiled Eggs

Ingredients 3 tablespoons white-wine vinegar 2 tablespoons finely minced shallot 1 tablespoon Dijon mustard 1 teaspoon freshly ground pepper 1/4 teaspoon salt 3 tablespoons extra-virgin olive oil 10 cups mixed salad greens 8 ounces shredded cooked chicken breast,...

MAKE TODAY THE NEW DAY

  “To change one’s life: Start immediately. Do it flamboyantly. No exceptions.” – William James   Is today the day? New Year’s is that time of the year when many folks insist upon making lofty, unreasonable promises to themselves and to others about how...

TEN IN TEN GLUTES YVETTE SALVA EPISODE #187

TEN IN TEN GLUTES YVETTE SALVA EPISODE #187   EQUIPMENT NEEDED BENCH AND DUMBELLS OR CHAIR 1. STEP PUP REV LUNGE 2. OTHER LEG 3 SPEED SQUATS 4.SL DEADLIFT RT LEG FORWARD 5. STATIONARY LUNGE RT LEG FORWARD 6. SL DEADLIFT LEFT LEG FORWARD 7. STATIONARY LUNGE LEFT...

Alexa’s Weight Loss Journey

At 62, I suspect I am older than most of the clients here.  I wish I would have started caring about my health and fitness earlier, but better late than never.   I was a normal sized child until I experienced a personal trauma at about the age of 5 or 6.  Being that...

TEN IN TEN HARD CORE ABS WITH YVETTE SALVA EPSODE #186

TEN IN TEN HARD CORE ABS WITH YVETTE SALVA EPSODE #186 EQUIPMENT NEEDED MAT 1. JACK KNIFE 2. ELOBWO PLANK KNEE DRIVE 3 PSIDE V UP W SCISOR 4. OTHER SIDE 5. SWALK THE PLANK W JAX 6. KNEE HUG ON TAIL BONE 7. CAN CAN 8. SIDE ELBOW PLANK W HIP LIFT 9. OTHER SIDE 10. LEG...

The Secret To Weight Loss

Well, there really isn’t a secret at all. It is just plain common sense. As a personal trainer in the industry for over 25 years  I am sometimes amazed that people cannot see where they are going wrong with their nutritional habits. I truly am so passionate about...

April Challenge

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Sausage & Vegetable Egg Bake

Ingredients 1 medium red pepper, diced 1/2 cup diced onion 5 ounces frozen spinach, thawed and squeezed to remove moisture 2 chicken sausage links, chopped 6 large eggs 4 ounces cheese, grated 1 1/2 cups milk 3 cups bread, cubed (Italian loaf or a baguette work well)...

Patti’s Weight Loss Success Story

My journey with Yvette Salva Fitness began in 2009. I was the typical working mother trying to do it all and be everything to everyone!  I got into a depression. My Dr. prescribed antidepressants. I didn’t like the way I felt on them. Someone suggested exercise....

TEN IN TEN HARD CORE BODY WEIGHT ABS with YVETTE SALVA EPISODE #185

TEN IN TEN HARD CORE BODY WEIGHT ABS with YVETTE SALVA EPISODE #185   EQUIPMENT NEEDED MAT 1. JACK KNIFE 2. HIP ROLL IN ELBOW PLANK 3 PLANK STRICT MOUNTAIN CLIMBER RT AND LEFT AND 2 JAX 4. THREAD THE NEEDLE IN SIDE PLANK RT 5. OTHER SIDE LEFT 6. WALK THE PLANK 7....

Vicious Cycle

How many times has this happened to you? You had your day planned – you were going to eat well and go to the gym in the latter part of the day for a strength training workout. But somewhere along the way, things didn’t go as planned. You may not have eaten...

Grilled Scallops with Honeydew-Avocado Salsa

Finely grated lime zest, plus 2 tablespoons fresh lime juice 1 tablespoon extra-virgin olive oil, plus more for drizzling 1 1/2 pounds honeydew melon, rind removed and melon cut into 1/4-inch dice (2 1/2 cups) 1 Hass avocado, cut into 1/4-inch dice Salt and freshly...

TEN IN TEN LEG TRAINING WITH YVETTE SALVA EPISODE #183

TEN IN TEN LEG TRAINING WITH YVETTE SALVA EPISODE #183 EQUIPMENT NEEDED DUMBELLS, MAT AND BENCH 1. SL DEADLIFT RT 2. OTHER SIDE 3 SL  SQUAT RT 4. OTHER SIDE 5.  STATIONARY LUNGE RT 6. OTHER SIDE 7. REV LUNGE RT 8. OTHER SIDE 9. FORWARD LUNGE RT 10. OTHER LEG  ...

TEN IN TEN BODY WEIGHT TRAINING WITH YVETTE SALVA EPISODE #182

TEN IN TEN BODY WEIGHT TRAINING WITH YVETTE SALVA EPISODE #182   EQUIPMENT NEEDED MAT  AND BENCH 1. STEP UP TO REVERSE LUNGE 2. OTHER SIDE 3 PUSH UP TO MONKEY PRESS 4. ALT STRICT MC TO DOWN DOG 5.  STAY LO PENDULUM RT 6. OTHER SIDE 7. ELEVATED PUSHUP 8. PLANK OPP...

TEN IN TEN LOWER BODY TRAINING WITH YVETTE SALVA EPISODE #180

TEN IN TEN LOWER BODY TRAINING WITH YVETTE SALVA EPISODE #180 EQUIPMENT NEEDED MAT 5 LB DBS AND 10′S AND OR KB 1. PENDULUM W DOUBLE PULSE LEFT LEG TRAVELS FRWD AND BK 2. SINGLE LEG DL … RT LEG IS STANDING LET 3 STATIONARY LUNGE RT 4. CURTSY LUNGE TO HOME...

Cordskinz Review

Cordskinz Review My test run. As a runner, I really am bothered by my ear bud cords getting tangled when I run and in my gym bag. But I need my music to get my run on so I was happy to try Cordskinz. They are the answer for me. The Cordskinz are so easy to slip on...

Portion Sizes

I’m not a fan of counting calories, because quite frankly it’s a little bit of  a hassle and besides, it’s not always accurate. If you rely on searching for nutrition facts in handbooks, websites or apps, you can’t be sure the data are correct. In fact, research has...

TEN IN TEN AB TRAINING WITH YVETTE SALVA EPISODE #181

TEN IN TEN AB TRAINING WITH YVETTE SALVA EPISODE #181 EQUIPMENT NEEDED MAT  5 LB DBS AND 10′S AND OR KB 1. LEGS AT 90 TOE TOUCHES 2. HIP LIFT 3 BICYCLE 4. KNEES BENT KNEE TOUCHES 5. LEG LOWERS 6. KNEES BENT TOUCH ANKLE BENDING SIDE TO SIDE 7. LEGS AT 90 TOE...

MARCH CHALLENGE

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How to Find an Accountabilibuddy

Every day, when I check Facebook, there’s an ad on the side of the screen promising, “one crazy trick” to six-pack abs, packing on muscle, or dropping fat, and that “I won’t believe it!” You might see these ads, too, and hopefully you’re are just as skeptical I am....

TEN IN TEN UPPER BODY W WEIGHTS WITH YVETTE SALVA EPISODE #176

EQUIPMENT NEEDED MAT  5 LB DBS AND 10′S 1. OVERHEAD PRESS RT THEN LEFT THEN BOTH 2 XS 2.  TRI PUSHUP TO ROW ROW 3 JACK PUSHUP 4. W CURLS KNEELING 5.ROTATING SIDE PLANK W UPRIGHT ROW 6. REAR DELT RAISE 7. DEAD ROW 8. TRI SKULL CRUSHER W BICYCLE LEGS 9. CHEST...

Slow Cooker Black Beans

Black beans are perfect year round, but when you slow cook them, pure perfection! Theses gorgeous gems are an excellent source of fiber and protein.  Enjoy them in a bowl topped with avocado (shown here) or with rice, quinoa or in your salad! Makes an excellent side...

TEN IN TEN FULL BODY WITH WEIGHTS WITH YVETTE SALVA EPISODE # 175

EQUIPMENT NEEDED MAT  5 LB DBS AND 10′S 1. JUMP SQUAT TO CURL 2.  SIDE LUNGE TO ROW 3.  REV LUNGE TO KNEE UP W OVERHEAD PRESS 4. OTHER SIDE 5.TRI PUSHUP TO YOGA LUNGE 6. SURRENDER W OVERHEAD ARMS 7. PLIE PULSES 3 ADN UP ONE 8. SURRENDER OTHER SIDE 9. PUSHUP TO...

TEN IN TEN INNER OUTER THIGH BLAST WITH YVETTE SALVA EPISODE #174

TEN IN TEN INNER OUTER THIGH BLAST WITH YVETTE SALVA EPISODE #174 EQUIPMENT NEEDED MAT  5 LB DBS AND 10′S 1. ELEVATED MC 2.  CROSS LEGS FULL BODY EXT W DB TWIST RT AND LEFT 3 BENT KNEE SIT UP CENTER RT AND LEFT 4. 2 DB PULLOWVER TO DIAMOND SIT UP 5.ARMS LOCKED...

TEN IN TEN UPPER BODY 5X5 WITH YVETTE SALVA EPISODE #172

TEN IN TEN UPPER BODY 5X5 WITH YVETTE SALVA EPISODE #172 EQUIPMENT NEEDED MAT  5 LB DBS AND 10′S 1.5 BICEP CURLS/ 5 HAMMER 2.  5 OVERHEAD PRESS /5 MILITARY PRESS 3.5 LATERAL RAISE / 5 FRONTAL RAISE 4.5 PUSHUPS / 5 TRI PUSHUPS 5. 5 KICK BACK / 5 PULSES 6. 5 BENT...

CHOCOLATE COVERED STRAWBERRIES

Chocolate Covered Strawberries Yields: 10 servings| Serving size: 2 strawberries| Calories: 139 | Total Fat: 10 g | Saturated Fats: 6 g | Previous Points: 3 | Points Plus: 4 | Trans Fats: 0 g | Cholesterol: 0 mg | Sodium: 8 g | Carbohydrates: 14 g | Dietary fiber: 2 g...

Brussels Sprouts Cranberry Salad with Greek Yogurt Vinaigrette

Serves: 4-6 Ingredients Salad: 2 lbs brussels sprouts 1 cup walnuts, chopped 6 slices bacon, cooked and crumbled ⅓ cup cranberries Vinaigrette: ¼ c plain Greek yogurt ¼ c balsamic vinegar 2 T olive oil 1 T Dijon mustard 1 T honey salt & pepper, to taste...

30 Small Changes that Make a Huge Difference

Overhauling your diet and fitness routines can certainly have a huge impact on your health. But making sweeping changes can also be a shock to the system, making them hard to keep up. In fact, studies show people are more successful when they build on small changes...

TEN IN TEN GLUTES/OUTER THIGH WITH YVETTE SALVA EPISODE #170

TEN IN TEN GLUTES/OUTER THIGH WITH YVETTE SALVA EPISODE #170 EQUIPMENT NEEDED MAT ONE 5 LB DB ALL 4S RT LEG FOR ALL 5 EXERCISES THEN LEFT 1. DB IN KNEE /HAM LIFT 2.  PULSES W DB 3.FIRE HYDRANT WO DB 4.STANDING BLANCE RT LEG OUTER THIGH PULSES 5. ON ALL 4S CROSS OVER...

TEN IN TEN CARDIO CORE WITH YVETTE SALVA EPISODE #169

TEN IN TEN CARDIO CORE WITH YVETTE SALVA EPISODE #169 EQUIPMENT NEEDED MAT 1. SIDE TO SIDE LUNGE 2.  LOW JAX 3. BURPEE 4. REV TT KICK 5. DONKEY KICK TO TUCK JUMP 6. AB KNEES IN 7. 3 SURFER TO BURPEE 8. SQUAT JUMMP 9. PLANK JAX 10.JACK KNIFE   Click here to view on You...

TEN IN TEN FULL BODY W WEIGHTS WITH YVETTE SALVA EPISODE #168

TEN IN TEN FULL BODY W WEIGHTS WITH YVETTE SALVA EPISODE #168   EQUIPMENT NEEDED MAT AND DUMBELLS 1. CURL TO PRESS 2.  SQUAT TO ARNOLD PRESS 3. ALT REVERSE LUNGE W CURL 4. JUMP LUNGES ONE WEIGHT 5. CROSS BODY MOUNTAIN CLIMBERS 6. PUSHUP STEP FORWARD TO YOGA LUNGE...

FEBRUARY’S CHALLENGE

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White Bean Turkey Chili

    Ingredients 1 tablespoon canola oil 2 cups diced yellow onion (about 2 medium) 1 1/2 tablespoons chili powder 1 tablespoon minced garlic 1 1/2 teaspoons ground cumin 1 teaspoon dried oregano 3 (15.8-ounce) cans Great Northern beans, rinsed and drained...

TEN IN TEN LEGS W WEIGHTS with Yvette Salva Episode #155

TEN IN TEN LEGS W WEIGHTS with Yvette Salva Episode #155 EQUIPMENT NEEDED HI BENCH AND 10 LB DUMBELLS 1. SIT AND STAND ON ONE LEG 2. OTHER SIDE 3. ELEVATED LUNGE DROP AND PICK UP WTS 4. OTHER LEG 5. ELEVATED DEADLIFT 6. OTHER LEG 7. STEP UP RT 8. OTHER LEG 9. STEP BK...

Grilled Fish Tacos

  Makes: 6 servings, 2 tacos each Active Time: 30 minutes Total Time: 50 minutes Ingredients Adobo-Rubbed Fish 4 teaspoons chili powder, preferably made with New Mexico or ancho chiles (see Note) 2 tablespoons lime juice 2 tablespoons extra-virgin olive oil 1...

TEN IN TEN FULL BODY .. BODY WEIGHT WITH YVETTE SALVA EPISODE #166

TEN IN TEN FULL BODY .. BODY WEIGHT WITH YVETTE SALVA EPISODE #166 EQUIPMENT NEEDED none!! 1.   squat jumps 2.  pushup w crossing feet 3. side lunges touch the floor 4. hand release pushup to bird dog 5. jump forward and back jump click heels 6. side plank alt sides...

Reasons Why You Can’t Lose Those Last 10 Pounds

REASON #1: You are giving your metabolism a buzz-kill   Did you ever meet a person who simply gave up their daily addiction to sodas, juices, or even “healthy” drinks? One can of Coca-Cola has 97 calories nearly all calories coming from 27 grams of sugar – almost 2...

TEN IN TEN UPPER BODY WORKOUT WITH YVETTE SALVA EPISODE #165

TEN IN TEN UPPER BODY WORKOUT WITH YVETTE SALVA EPISODE #165 EQUIPMENT NEEDED 5  OR 10 LB DUMBELLS and MAT 1.   MOVING LATERAL RAISE 5LB DB 2.  KNEEL TRI PUSHUP TO POP UP FEET TRI PUSHUP OFF DB 3. KNEEL FRONTAL RAISE 5 LB DB 4.  DIAMOND KNEEL PUSHUP TO POP UP FEET...

Walnut Bread

  Ingredients: 3/4 cup smooth walnut butter (You can make your own out of raw walnuts in a food processor. I make my own in the Vitamix blender and it takes about cup and a half of walnut pieces to get 3/4 cup of  smooth and creamy butter) 4 large eggs 1/4 cup...

TEN IN TEN ABS OF STEEL WITH YVETTE SALVA EPISODE #164

TEN IN TEN ABS OF STEEL WITH YVETTE SALVA EPISODE #164   EQUIPMENT NEEDED 5 LB DUMBELLS and MAT 1.  PULL OVER TO SIT ON TAIL AND EXT LEGS 2.  JACKNIFE W ONE DB TOUCHING FLOOR 3.  RUSSIAN TWIST USE  2 DBS 4.  V SIT W STRAIGHT LEGS ONE DB 5. ROLL UP TWIST TO RT...

Ultimate Superfood Salad

Ultimate Superfood Salad Ingredients For the Dressing 1/4 cup grapeseed oil 1/2 cup lemon juice, fresh 1 tablespoon ginger, peeled and grated 2 teaspoons whole grain mustard 2 teaspoons pure maple syrup, optional 1/4 teaspoon salt, or to taste For the Salad 2 cups...

Ten in Ten Outer Thigh with Yvette Salva Episode #158

Ten in Ten Outer Thigh with Yvette Salva Episode #158 EQUIPMENT NEEDED MAT 1. LYING FLAT ON BACK OPEN CLOSE LEGS PULSES 2.  SQUAT OUTER THIGH 3. OUTER THIGH BALANCE 4. OTHER LEG 5.DIAMOND LEGS LYING DOWN LIFT AND LOWER 6.DIAMOND LEGS OPEN CLOSE 7. LYING ON SIDE LIFT...

TEN IN TEN CORE with Yvette Salva Episode #162

TEN IN TEN CORE with Yvette Salva Episode #162 EQUIPMENT NEEDED 10 LB DUMBELL and MAT 1.  PULL OVER SIT UP ON TAIL TWIST R AND LEFT 2.  SIT IN TAIL LEAN BK ROTATE RT PRESS UP OTHER SIDE 3.  ALL 4S NO KNEES TOUCHING THREAD AND TOE TOUCH 4.  ROLL OVER TAP BEHIND U AND...

So You Want to Stop… Snacking Late at Night

Snacking late at night has been known to derail even my most motivated and disciplined clients and, believe it or not, we’re all hardwired to do it. According to the landmark work of Roy Baumeister and Dianne M. Tice at Florida State University, humans have a limited...

My Grocery List

My Grocery List by Yvette Salva Veggies: Cauliflower, Broccoli, Leek, Garlic, Onions, Bell Peppers, Cucumbers, Celery, Spinach, tomatoes, romaine lettuce I seriously eat a bag of broccoli a day. I steam and put olive oil on it  Fruit: Apples, Berries, Peaches,...

Creamy Butternut Squash and Apple Soup

Creamy Butternut Squash and Apple Soup   Ingredients 5 cups Butternut Squash, peeled and cubed (after roasting) 4 cups unsweetened Almond Milk 3 cups filtered Water 1 large Apple (approx. 1 cup) 1/2 cup chopped Carrots 1/4 cup Sweet Onion, diced 2 large Garlic...

Ten in Ten Cardio Hit with Yvette Salva Episode #159

Ten in Ten Cardio Hit with Yvette Salva Episode #159 EQUIPMENT NEEDED MAT 1.  MOUNTAIN CLIMBER 2.  LO JAX 3.  POGO SIDE HOP 4.  DD PENDULUM 6. TUCK JUMPS 7. 1/2 BURPEE 8. BUTT KICKS 9. STRICT MOUNTAIN CLIMBER 10 SQUAT JUMP   Click Here to View on You Tube  ...

20 Minute Cardio Challenge

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Roasted Chickpea Salad

Roasted Chickpea Salad   Ingredients: 1 can chickpeas (washed and drained) 4 tbsp olive oil 2 tbsp balsamic vinegar 2 cloves garlic (minced) 1 1/4 tsp salt pinch of freshly ground black pepper 2 cups arugula 2 tbsp green onions 1/4 cup mushrooms (white or...

LIVING LONGER AND STRONGER

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TEN IN TEN ADV UPPER BODY with Yvette Salva Episode #157

TEN IN TEN ADV UPPER BODY with Yvette Salva Episode #157 EQUIPMENT NEEDED MAT 1. DIVE BOMBER 2.  SUPER MAN 3. SPHINX PUSHUP 4. MONKEY PRESS 5.PLANK SKI JUMPS 6.BEAR CRAWL TO HAND RELEASE PUSHUP 7. OPP TOE TOUCH TO BREAK DANCE PUSHUP 8. SUPERMAN BENT ELBOWS 9. SIDE...

January Challenge

Are you ready for January… This month 31 day challenge is a cardio challenge that will help you tone up and increase your cardio. If you stick to it for 31 days you will see results.  Every day there is a combination of exercises and each day will increase the...

Low Carb Meaty Pizza

Ingredients for the topping: 1 lb ground beef organic and grass fed 16 oz Rao’s home made Marinara sauce (I used it in my Buffalo Pizza Recipe) 1/3 cup ricotta cheese 1/2 cup mushrooms (optional, but worth it) 10 slices of mozzarella cheese 1 clove garlic minced 1...

TEN IN TEN UPPER WITH PHYSIO BALL AND WEIGHTS Episode #153

TEN IN TEN UPPER WITH PHYSIO BALL AND WEIGHTS Episode #153 EQUIPMENT NEEDED BALL MAT DUMBELLS LIGHT 1.INCLINE SHOULDER PRESS 2. FRONTAL RAISE W ROTATION AT TOP 3.PUSHUPS 4. CHEST FLYES 5. PRONE NUMBER 11 ARMS RAISE 6. BACK FLYES PRONE ON BALL 7. TRI PUSHUPS 8....
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