Well Spring is officially in full force now and with the warmer temperatures comes an array of fresh and colorful Spring fruits and vegetables.  Though you can get most items year round, there is nothing that compares to the taste of getting them at the peak of the season.

Some of the best Spring items are: arugula, asparagus, carrots, grapefruit, kumquats, lettuce, morel mushrooms, oranges, pea greens rhubarb, snap/snow peas, spinach, strawberries (late Spring) and okra.  So go ahead and load up that grocery cart or better yet, visit your local farmers market/roadside stand and enjoy the fresh and healthy benefits (and taste) of what Spring has to offer.

To get a head start, here are a few easy and healthy Spring fruit/veggie recipes as well:


Ingredients  –

  • 1 tablespoon extra-virgin olive oil
  • 1/4 cup sliced almonds
  • 1/2 pound snow peas, trimmed
  • 2 teaspoons minced shallot
  • 1 teaspoon fresh lemon juice
  • Dash of salt

Preparation –

In medium skillet heat olive oil over medium heat. Add almonds to hot oil and cook until golden and fragrant, stirring frequently, about 1 1/2 minutes. Add snow peas and shallot; sauté until snow peas are crisp-tender, 1 1/2 to 2 minutes. Remove skillet from heat; add lemon juice. Season to taste with salt and serve.

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Ingredients  –

  • 2 tablespoons  extra-virgin olive oil
  • 1 tablespoon red wine vinegar
  • 2 cups  fresh baby peas or thawed frozen baby green peas
  • 1/2 small red onion, cut into 1/4-inch dice
  • 1 cup loosely packed mint, torn
  • Kosher salt
  • Freshly ground pepper

Preparation –

In a bowl, whisk the olive oil with the vinegar. Add the peas, red onion, and mint and toss to coat. Season with salt and pepper and let stand at room temperature for 1 hour. Transfer to a platter and serve.

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Ingredients  –

  • 4 oz. dark chocolate (60% to 70%), finely chopped
  • 1/2 cup lightly salted roasted pistachios, finely chopped
  • 12 large strawberries

Preparation –

Place chocolate in a heatproof bowl set over a pan of simmering water. (Do not let water boil or bowl touch water.) Cook over very low heat, stirring occasionally, until chocolate has melted. Carefully remove bowl and let chocolate cool for 5 minutes. One at a time, hold a strawberry by stem and dip into chocolate, coating about two-thirds; allow excess to drip off. Immediately dip into crushed pistachios. Set strawberries in 1 layer on prepared baking sheet. Refrigerate until chocolate is firm, about 10 minutes.


Paula Jamieson – Certified Fitness Trainer/Nutritionist


Why do you workout?

With busy lives, bad weather, shortage of time how do you keep yourself motivated… Is it to stay healthy? Have more energy? Shed some pounds? Reach a personal goal? All of these?

The weather is finally beginning to resemble somewhat of a Spring feel, and it seems many of us are getting excited about becoming active, working out and getting outdoors.  With that said, we would like to hear from you…What drives you to workout?

If you are finding yourself not so motivated, contact us today and let one of our Certified Personal Trainers help you.  No contracts / No membership fees – just results!

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Paula Jamieson – Certified Personal Trainer/Nutritionist






With warmer weather comes longer daylight hours and more outdoor based exercise such as biking and running.  We are getting off those stationary bikes and treadmills and hitting the streets and putting in some nice fresh air mileage.

Before you take off, here are a few tips and reminders to help keep you safe:

  • Bikers – always obey all traffic directions, laws, signs and signals
  • Runners – always run toward oncoming traffic or stay on sidewalks
  • Assume that a driver of a vehicle may not see you – be sure before crossing through a light, intersection, etc. that you have some kind of signal that you have been seen
  • If you running with music, be sure to keep it low enough to be aware of your surroundings and ambient noises (don’t ride with music)
  • Running/Biking in groups is always safer
  • Even in the daytime – wear bright colored clothing and flashing lights
  • Make sure that you have some form of ID on you – Road ID has a variety of products that make it easy and safe
  • Always let someone know your route and an approximate time that you should return
  • Have fun and lastly remember  “SHARE THE ROAD!”

Paula Jamieson – Certified Personal Trainer/Nutritionist



Check out this article from “Men’s Health Magazine” talking about the benefits of eating eggs as a great source of protein.

Also, here is a quick and healthy breakfast, lunch or dinner recipe as well:

Vegetable and Cheese Frittata 



  • 3 teaspoons olive oil, divided
  • 2 cups baby spinach
  • 1 cup diced tomatoes
  • 1 clove garlic, minced
  • 2 whole eggs plus
  • 6 egg whites
  • 3/4 cup shredded low-fat cheddar cheese
  • Salt and freshly ground black pepper
  • 2 large tomatoes, sliced


1. Place oven rack about 8 inches from broiler and preheat oven to 375°F.
2. Heat 1 teaspoon of the oil in a large oven-safe skillet over medium. Add spinach, diced tomatoes, and garlic. Sauté for 4 minutes.
3. In a large bowl, whisk eggs and egg whites. Stir in spinach mixture and cheese; season with salt and pepper.
4. Heat the remaining 2 teaspoons of oil in the same pan. Add egg mixture, reduce heat to low, and shake pan to level ingredients. Place pan in oven; bake for 10 minutes, until eggs are just set. Turn oven to broil; place pan on rack under broiler for 2 minutes, until just browned. Remove from heat, slice into four pieces, and serve with sliced tomatoes and pepper.
Paula Jamieson – Certified Fitness Trainer/Fitness Nutritionist


strength training for runners

There are so many misconceptions about strength training and running.  Many people believe that if you lift weights you will build too much muscle causing you to become slow and sluggish.  Studies show that doing the right kind of strength training can not only enhance your running but actually help your speed and stay injury free.

Check out this article from Runner’s World

Interested in trying it out for yourself?  Contact us at Bodyrich Fitness Company today for a complimentary session.

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Paula Jamieson – Certified Fitness Trainer/Nutritionist