Lew's Fitness

10/10/2024

17/09/2024

When you are just starting your fitness journey, it can be hard to know where to start…That is why I am here! Tips to prepare for your first session with me.
1. Pick Date and Stick to It
2. Wear Appropriate Clothing and Shoes
3. Bring Water for Hydration
4. Be Prepared to Discuss Medical History
5. Arrive on Time and ENJOY it!

11/09/2024

I want to share one of My Favorite Recipes – Chicken, Rice and Broccoli Casserole (thecozycook.com)

Ingredients:
2 Tablespoons butter
2 boneless skinless chicken breasts, or 2 cups diced rotisserie chicken
1 teaspoon Italian Seasoning
Salt/Pepper, to taste
2 1/2 cups chicken broth
1 Tablespoon olive oil
1 1/4 cups white long grain rice, uncooked
2 cups fresh broccoli florets, uncooked
10.5 oz. Condensed Cream of Chicken Soup
½ cup milk
½ cup sour cream
2 cups shredded cheddar cheese, separated

Casserole Topping:
1 cup Ritz crackers, crushed
2 Tablespoons melted butter

Instructions:
- Preheat the oven to 350° F.
- Cut chicken into bite-sized pieces and season with Italian seasoning and desired amount of salt and pepper.
- Heat butter in a large pot over medium heat until melted. Add the chicken and cook until golden brown on all sides, about 5 minutes. Remove and set aside.
- Add the chicken broth, olive oil, and rice to the pot and bring to a boil, then reduce heat to a simmer.
- Cover tightly and cook for 6 minutes.
- Add the broccoli and replace the cover. Cook for 9 more minutes, or until no liquid remains in the pot and the rice is cooked through.
- Turn off the heat and leave the cover on. Let the rice stand for 10 minutes, do not stir. Any rice on the bottom of the pot will release.
- Add the cooked chicken, cream of chicken soup, milk, sour cream, and half of the cheddar cheese.
- Add to a lightly greased 9 x 13 casserole dish and top with remaining cheese.
- Cover and bake for 15 minutes.
Add the Topping:
- Melt the butter and crumble up the crackers. Combine to form the topping for the casserole.
- Top the casserole with the crumbled cracker topping and bake uncovered for 10 additional minutes.
- Let the casserole sit for 5 minutes prior to serving.

Hope you ENJOY this meal as much as I do!

09/09/2024

This machine is Great! There are 4 different types of exercises you can do on this machine focusing on your shoulders and biceps. Who doesn't want bigger biceps, right? Give it a try!

05/09/2024

My name is Austin. I am the owner of Lew’s Fitness. I am a NASM certified personal trainer and am currently working on my nutrition coaching certification. I am 21 (almost 22) years old and graduated from Reeds Spring in 2021. I live in Southwest Missouri. I enjoy hanging out with my friends, working out, playing video games and spending time with my family. It is my dream to travel the world someday and experience other cultures.

I have a passion for overall fitness and strength training – which has made me who I am today! Its amazing to see the transformation, building of muscle and becoming a healthier version of yourself. It is why I do what I do! Not to mention it also helps reduce stress, possibly lowers blood pressure and helps with mobility as you get older.

I would love the chance to help you meet your fitness goals. Contact me at 417.249.6449 or [email protected] to get started on your fitness journey.

29/08/2024

Make sure to add this to your leg day routine - Hamstring Curl. Increases overall leg strength and helps with flexibility.

21/08/2024

The chest press is an effective exercise. Not only does it help build strength and size in your chest, it helps improve posture and mobility!