A month of small diet and exercise changes can mean big results. Get tips and recipes from Goal Getters – Duluth News Tribune

ROCHESTER, Minn. – Successful fitness and nutrition programs should be safe, sustainable and fun. Otherwise, you might not stay with them long term.

“Exercise and healthy eating shouldn’t feel overwhelming or like a punishment,” says sports medicine specialist Leah Sicher Hearle. “It’s about making your life better and making your life better. Adding to it.”

Sicher Hearle and her friend Renata Newcomb support each other in the right direction by walking three mornings a week. The other three days they train alone. And they always take a day off to do whatever they want.

A month ago, Sicher Hearle walked Newcomb through a seven-step movement assessment. The results inspired Newcomb to work on strength and flexibility.

Watch or listen to the Goal Getters project on the “Health Fusion” podcast as we complete a month-long post-assessment check.

Plus, we’ll share delicious recipes and a tip that our guests say will help you start each day in a way that will make it a great day.

Leah’s fabulous vegetarian frittata


  • 10 eggs
  • 1/4 cup water
  • 1 teaspoon extra virgin olive oil or avocado oil
  • Black pepper to taste
  • Trader Joe’s Cuban Style Citrus Seasoning
  • 2 small broccoli heads, medium-finely chopped
  • Sea salt
  • 2 tbsp Feta cheese
  • 1 teaspoon of parmesan
  • 1 tablespoon of ricotta cheese
  • 6 mushrooms, sliced
  • 1 zucchini, sliced
  • 2 cups fresh spinach
  • Juice of 1/2 lemon
  • 1 cup fresh snow peas

Directions: Chop all the vegetables (except the spinach). Heat a cast iron skillet over medium high heat on the stove. Add the chopped vegetables to the pan with extra virgin olive oil. In a large bowl, whisk the eggs and add the seasonings then add the cold water. Cook the vegetables over medium heat until they begin to color (about 5 minutes). Add the spinach and immediately pour in the eggs and lower the heat to medium-low for a few more minutes. Add cheese on top. Finish under the boiler until the top is golden brown. Remove from the oven and let rest for a few minutes. Garnish with fresh herbs and lemon juice and enjoy!

* To mix together! Use all the vegetables you have in the fridge

Follow the

Fusion Health

podcast on





podcasts. For feedback or other podcast episode ideas, email Viv Williams at

[email protected].

Or on Twitter/Instagram/FB @vivwilliamstv.

About Shirley A. Tamayo

Check Also

Ease Seasonal Affective Disorder with an Exercise Routine

Contents As the days get shorter and darker, people may feel affected by Seasonal Affective …