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Wellness By Little

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WORK WITH ME
In Home Personal Training
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Resources
Fitness
Recipes
Lifestyle
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Mary Little
October 4, 2016
Salads

Green Apple & Kohlrabi Salad

Mary Little
October 4, 2016
Salads
IMG_2973.JPG

Inspired by @manolinseattle

Prep time: 10 minutes

Granny smith apples
Kohlrabi
White balsamic
Olive oil
Lemon zest
Mint
Salt
Top with parmesan & pecorino cheeses

So easy. So delicious. Nicely paired with a mimosa!

Use purple kholrabi to give this salad a pop of color!

Use purple kholrabi to give this salad a pop of color!

Tagged: healthyeating, salad, Wellness By Little, greens, root vegetables, fitnessfood

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All the goods things in one bowl🐟🌈 #colorfulfood #wellnessbylittle #sundaydinner #poke #kimchi
Couples that workout together at 6am are winning at life! These two have been some of the most dedicated and hard working humans over the past 6 months. The proof is in the results. Check it out!

Their goal was to improve lower body strength for snowboard season. We tested their isometric strength through wall sits and in the course of three weeks they collectively improved their time by just over 10 minutes! That’s an extra 10 minutes hanging out in a wall sit, no big deal!

In training, we often consider physical strength as our biggest hurdle but arguably mental toughness can be an even bigger barrier. From our minds convincing us to “start tomorrow” to that in the moment rate of perceived exertion during an exercise, our minds and self talk can have a big impact on performance. The reality is we really are way stronger than we think.

Way to crush @rachelinreallife and @krugermagnum. Your hard work and discipline is so inspiring! Keep up the good work you two 👍🏼 #wellnessbylittle #clientsuccess #seattlefitness
I got 99 problems but a bridge ain’t one ✌🏼#wellnessbylittle #tunneltoviaduct8k #seattlefitness @shreyley @janeleahloura @frcalo @dlainab @sanyalemma @rachelinreallife @krugermagnum @greenemilym
So insanely proud of these two!!! Over the past 3 months they have collectively lost a total of 36lbs 💪🏼 In addition to our in home strength training workouts twice a week, they’ve also stayed active in everyday life by walking/jogging Greenlake and Carkeek park. And as we all know, nutrition plays such a huge role in weight loss. After an honest look at their food logs they were open to what it actually takes to change habits. It is true that exercise and healthy eating make the best doctor and the choices we make today directly affect our well-being in the future. Good work @desiraebobov @sanyalemma! What a gift it is to know you both ♥️ #wellnessbylittle #seattlefitness #seattlepersonaltrainer
rise n shine☀️
.
TJ’s coconut cold brew concentrate
cocoa powder
almond milk
banana
agave
pink salt
ice
Coconut flakes on top
#wellnessbylittle #friday #seattlefitness
Emily is such an inspiration to us all! Talk about 2019 fitness motivation! Check out what happened when @greenemilym maintained her regular workout routine but eliminated wheat out of her diet for 7 weeks:

Measurements
Tricep: 10in down to 9 3/4in
Waist: 30in down to 29in
Hips: 37 up to 38 1/4in (badonkadonk whaaaa? All those squats DO pay off 🥳)
Thigh: 21in down to 20in

When it comes to our health, we often think we have to make dramatic changes to see even the smallest impact on our health. That is just not true! Picking one small daily discipline can lead to significant changes in the body and actually leads to a greater chance of long term success.

Emily reports “I didn’t realize my body had changed the way that it did and was definitely not expecting any measurable changes in that short of a time frame.” The main ingredients in accomplishing anything is to have small beginning steps in place. These continued little victories along the way is what helps us reach where we ultimately want to end up! 
Cheers girl - you rock my personal training world! 
#wellnessbylittle #seattlepersonaltraining #seattlefitness
Chocolate Zucchini Bread with Hemp Seeds and Walnuts

This loaf is great for those busy mornings or as a mid afternoon snack. Enjoy this brownie like loaf without compromising your health. Free of refined sugar and wheat. Tastes the best toasted with butter, duh! 
Ingredients:
3 eggs
1/4 cup melted coconut oil
1/3 water
1 tbsp vanilla extract
1/2 cup packed and strained zucchini
1 tsp cinnamon
1/4 cup chopped walnuts
1/4 hemp seeds
1 box Simple Mills chocolate cake mix
1- 2 tbsp melted peanut butter

Instructions
Preheat oven to 350 degrees F.
Whisk together wet. ingredients in large bowl.
Grate 1 medium sized zucchini into separate bowl, then gently squeeze with paper towels to remove moisture. 
Pack together to measure ½ cup and add to large mixing bowl.
Whisk together, then fold in remaining ingredients.
Place parchment paper over loaf tin and pour batter over the top.
Drizzle almond butter on the surface and using a wooden skewer or knife, swirl almond butter to create marble-looking texture.
Bake for around 35 minutes.
Remove and let cool before slicing.
Enjoy!

Thanks @rachaelsgoodeats for sharing this recipe!! #wellnessbylittle #seattlefitness #seattlepersonaltraining
All the goods things in one bowl🐟🌈 #colorfulfood #wellnessbylittle #sundaydinner #poke #kimchi Couples that workout together at 6am are winning at life! These two have been some of the most dedicated and hard working humans over the past 6 months. The proof is in the results. Check it out!

Their goal was to improve lower body strength for snowboard season. We tested their isometric strength through wall sits and in the course of three weeks they collectively improved their time by just over 10 minutes! That’s an extra 10 minutes hanging out in a wall sit, no big deal!

In training, we often consider physical strength as our biggest hurdle but arguably mental toughness can be an even bigger barrier. From our minds convincing us to “start tomorrow” to that in the moment rate of perceived exertion during an exercise, our minds and self talk can have a big impact on performance. The reality is we really are way stronger than we think.

Way to crush @rachelinreallife and @krugermagnum. Your hard work and discipline is so inspiring! Keep up the good work you two 👍🏼 #wellnessbylittle #clientsuccess #seattlefitness I got 99 problems but a bridge ain’t one ✌🏼#wellnessbylittle #tunneltoviaduct8k #seattlefitness @shreyley @janeleahloura @frcalo @dlainab @sanyalemma @rachelinreallife @krugermagnum @greenemilym So insanely proud of these two!!! Over the past 3 months they have collectively lost a total of 36lbs 💪🏼 In addition to our in home strength training workouts twice a week, they’ve also stayed active in everyday life by walking/jogging Greenlake and Carkeek park. And as we all know, nutrition plays such a huge role in weight loss. After an honest look at their food logs they were open to what it actually takes to change habits. It is true that exercise and healthy eating make the best doctor and the choices we make today directly affect our well-being in the future. Good work @desiraebobov @sanyalemma! What a gift it is to know you both ♥️ #wellnessbylittle #seattlefitness #seattlepersonaltrainer rise n shine☀️
.
TJ’s coconut cold brew concentrate
cocoa powder
almond milk
banana
agave
pink salt
ice
Coconut flakes on top
#wellnessbylittle #friday #seattlefitness
greenya colada cheers 🍍🍊🥥🥬 2 dinosaur kale leaves
5-6 frozen pineapple chunks
1 orange, freshly squeezed
1/2 cup coconut H20
3 tbsp coconut cream
1 tbsp fresh ginger
1 tsp turmeric
1 scoop collagen powder
A few ice cubes

#wellnessbylittle #smoothiegame #antiinflammatory #vitaminc
In December, I took a fall on my skis that resulted in a minor lateral meniscus tear and has led to 7 weeks of really slowing down my physical activity. Thankfully, the ole knee seems to be healing up quite nicely! As much as it’s a bummer to think about, there is actually no way to prevent injury. Things happen. No matter how strong someone may be, the body can only take on so much force, torque and impact. That being said, we can definitely mitigate injury risk by training smart.

A great way to stabilize and strengthen the knee is by adding a band around the legs and keeping the knee in a safe and stable position while moving through different planes of motion.

Give these moves a try and lesson learned for me was to avoid those powder runs towards the end of the ski day when the legs are jelly ⛷❄️ Heavy weighted goblet squat pulse w/ hop out (I used one 25lb dumbbell)
Deadlift with single arm upright row
Step back with fly
Jumping jack with overhead press

#wellnessbylittle #seattlefitness #seattlepersonaltraining
Emily is such an inspiration to us all! Talk about 2019 fitness motivation! Check out what happened when @greenemilym maintained her regular workout routine but eliminated wheat out of her diet for 7 weeks:

Measurements
Tricep: 10in down to 9 3/4in
Waist: 30in down to 29in
Hips: 37 up to 38 1/4in (badonkadonk whaaaa? All those squats DO pay off 🥳)
Thigh: 21in down to 20in

When it comes to our health, we often think we have to make dramatic changes to see even the smallest impact on our health. That is just not true! Picking one small daily discipline can lead to significant changes in the body and actually leads to a greater chance of long term success.

Emily reports “I didn’t realize my body had changed the way that it did and was definitely not expecting any measurable changes in that short of a time frame.” The main ingredients in accomplishing anything is to have small beginning steps in place. These continued little victories along the way is what helps us reach where we ultimately want to end up! 
Cheers girl - you rock my personal training world! 
#wellnessbylittle #seattlepersonaltraining #seattlefitness Chocolate Zucchini Bread with Hemp Seeds and Walnuts

This loaf is great for those busy mornings or as a mid afternoon snack. Enjoy this brownie like loaf without compromising your health. Free of refined sugar and wheat. Tastes the best toasted with butter, duh! 
Ingredients:
3 eggs
1/4 cup melted coconut oil
1/3 water
1 tbsp vanilla extract
1/2 cup packed and strained zucchini
1 tsp cinnamon
1/4 cup chopped walnuts
1/4 hemp seeds
1 box Simple Mills chocolate cake mix
1- 2 tbsp melted peanut butter

Instructions
Preheat oven to 350 degrees F.
Whisk together wet. ingredients in large bowl.
Grate 1 medium sized zucchini into separate bowl, then gently squeeze with paper towels to remove moisture. 
Pack together to measure ½ cup and add to large mixing bowl.
Whisk together, then fold in remaining ingredients.
Place parchment paper over loaf tin and pour batter over the top.
Drizzle almond butter on the surface and using a wooden skewer or knife, swirl almond butter to create marble-looking texture.
Bake for around 35 minutes.
Remove and let cool before slicing.
Enjoy!

Thanks @rachaelsgoodeats for sharing this recipe!! #wellnessbylittle #seattlefitness #seattlepersonaltraining

Steward Your Body Well. 

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