In our interview with client of the month, John Stathas noted how adjusting his approach to food was a game-changer. We asked John for one of his favorite recipes and here’s what he delivered.
Catfish Tacos with Chipotle Slaw
(Recipe is for two people adjust as needed)
1 tsp minced chipotle pepper in adobo sauce
¼ cup mayonnnaise
1 tbsp honey
2 tsp fresh lime juice
Salt and ground black pepper
1 cup very thinly sliced white cabbage
1 cup very thinly sliced red cabbage
1 green onion thinly sliced (white and tender green parts
1 large egg
2 tsp hot sauce1 cup panko bread crumbs
¼ cup all-purpose flour
8-10 oz catfish (or cod or tilapia) fillets
½ cup vegetable oil
4-5 flour tortillas
In large bowl, combine the chipotle, mayo, honey, lime juice,¼ tsp salt, and a few grinds of pepper and mix well. Add both cabbages and the green onion and toss and stir to combine and coat the vegetables well with the chipotle mayo. Set aside.
In a large, shallow bowl, whisk together the egg with a splash of water, pinch of salt, and the hot sauce. Pour the panko and flour onto two separate large plates. Pat the fish fillets dry and sprinkle all over with salt and pepper.
Dredge the fish in the flour and knock off the excess. Dip the fish into the egg to coat it completely and then coat it with panko. Place on a platter as they are breaded.
Heat a 12-inch skillet over medium high heat and add vegetable oil. When the oil shimmers and is very hot, place the fish into the pan and brown it on one side for about 3 minutes. Turn and brown the other side for about another 3 minutes. Transfer the fish to paper towels to drain.
Pour off the oil in the pan and return the pan to the heat. Dump the slaw mixture into the pan and toss it for about a minute to warm it up. Don’t cook it so long that it completely wilts. You want it to have a little crunch. Return the slaw to the bowl so it doesn’t overlook.
Warm the tortillas. Lay the fish down the center of the tortillas and top it with slaw. Wrap in the sides and enjoy.
Meet John Stathas. If you are at Pinnacle (Fitchburg) in the mornings you’ve probably noticed John working out. Early-evening members won’t feel left out – a couple times a week John is back to finish a two-a-day workout! Healthy habits like this are just part of what’s earned John Client of the Month for August.
John has been working out with Hans for over two years. Workouts have evolved, success has been achieved, a friendship has developed, and the best is yet to come.
John, how has your fitness journey developed while at Pinnacle?
I have been working out at least five days a week for the past five years. The workouts have helped me get control of my diabetes and have made me more fit; however, I have struggled with my ultimate goals of weight loss (getting to a healthy weight) and nutrition (better eating habits for life). For several years, I increased the intensity of my workouts hoping to exercise away the weight. While I had small victories, I always ended up putting the weight back on. This resulted in constant frustration and self-loathing. My success lately has been the result of three key components.
You have participated in Fitness Tracker class (FT2) since it began. What has the experience been like?
FT2 provided me with great interval workouts and a better understanding of my fitness level. I have enjoyed the camaraderie of the group classes. I always know that the others are suffering with me and that keeps me going. We share workout, diet and general successes or difficulties we have experienced during the week. This helps me understand what is working for others and I share what is working for me. The incorporation of the heart rate monitor has helped me better understand my level of exertion – when I can work harder and when I should back off a bit. I also find the comparison of results from workouts over the weeks/months very encouraging as it provides a graphic view of my improvement.
Talk about your weekly routine in 2017: 300 kettle bell swings per day!
One of my challenges is to complete 300 kettlebell swings per day. I talked with Hans and he convinced me to work within the principles of exercise training and give the body rest. We agreed that two days rest still gives me five days per week and we call that “300 swings per day.” January through July at 300 per day – do the math, that’s a lot of swings!
How did Team John form?
When I went to the doctor in December, I had gained back much of the weight I had lost a year before. I decided that I was going to commit to make the changes necessary to improve my health and quality of life. I elicited the help of my trainer (Hans Schiefelbein) to talk through what was working and what might need to change to have more success. I have been working with Hans for two years. He not only engaged me in discussing what was working, but also what might be holding me back. Hans listened, provided suggestions and started varying my workouts to try to help me achieve my goals. Hans worked with Hallie Ringhand to coordinate the the nutrition and exercise program necessary to help me see the results that were escaping me. Working with Hans and Hallie, it became clear that my nutrition was the missing piece of the puzzle. I just had to get to the point of committing to make the changes necessary in my diet and workouts to reach my goals. Hallie, Hans, some awesome Pinnacle friends (Lori Cerniglia, and Andrea Lang) and my family formed Team John to support my commitment to my new lifestyle which focused on nutrition, exercise, and sleep.
How do you measure success at Pinnacle?
My scorecard for my progress is measured by weekly weigh-ins for accountability. From my doctor visit in December to last week, I have lost 41 pounds. I can also measure progress via the heart rate monitor used in Fitness Tracker and After Burn classes at Pinnacle (heart rate recovery time after strenuous intervals). The nicest measure of my progress is how great I feel and how well (or poorly) my clothes fit
Come back next week for part 2 of our interview with John.
Why Choose Our Madison Gym?Exercise is the key to better overall health and less stress, but people often start working out, then get bored. Switching things up can keep you mentally engaged so you’ll enjoy working out and look forward to it. Our Madison gym has group exercise classes for people at all fitness levels. We encourage you to come in and sample the many options we have to offer.
Workouts to Improve Your Cardio Cardio exercise can strengthen your heart and help you lose weight. Classes at our Madison fitness center can give you a great workout and help you relieve stress. Our classes are designed to be both challenging and fun. We offer martial arts-inspired, non-contact BodyCombat classes, plus cycling and BodyStep workouts. If you prefer to make music a central focus in your workouts, try our Zumba or WERQ classes.
Strength TrainingLifting weights and performing body-weight exercises can do a lot more than build muscle. Strength training can boost your metabolism, protect your bone health as you age, help you sleep better, relieve anxiety, and improve your overall mood.
Pinnacle Health + Fitness offers classes that use barbells, dumbbells, resistance bands, discs, and other tools to give you a challenging workout that will produce results. Our BodyPump classes work the entire body and focus on lower weights and higher repetitions. If you want to lift heavier weights and do fewer reps, try our Pure Strength workouts. We also offer Dynamic Strength classes that are set to music and incorporate exercises with various types of weights. If you want to focus on strengthening your core, check out our CX Work classes.
Improve Your Cardio and Build Strength at the Same TimeWe have classes that can work your cardiovascular system and make your muscles stronger at the same time. If you want a low-impact workout that will allow you to choose a level of intensity that works for you, come to a Moves & Grooves class.
Our Insanity classes are an adaptation of the well-known in-home workout craze. TRX and Functional TRX classes can help you become stronger and improve your endurance. If you want to burn fat without losing muscle, try our Ultimate Intervals classes. You may also want to check out our new Phunctional X-Training workouts that combine cardio, strength, and core-building exercises.
Classes for Your Mind and BodyIf you’re searching for a way to strengthen your body and relax your mind, try yoga classes at our Madison gym. We offer Gentle Yoga and Vinyasa-inspired Yoga Flow classes to improve strength, balance, and flexibility. If you’d prefer a faster pace, come to Power Yoga.
Personal TrainingStarting a new workout routine can feel confusing and overwhelming. You may not know which exercises will help you achieve your goals or how to do them safely. Madison personal training can give you an opportunity to work with a professional one on one to get the guidance and motivation you need to reach your goals.