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What’s Cooking?

Chicken with Asparagus & Mushrooms is a delicious family meal! Chicken, asparagus, and mushrooms are sauteed in a fragrant garlic and onion base with lots of piquant herbs. This recipe is not only easy to make, it will get you out of the kitchen fast! This recipe use 1 large nonstick skillet to cook the entire dish, so you will save effort at cleanup.

I recommend you serve it with mashed or riced cauliflower for a tasty and filling meal. This recipe also works well for meal prep purposes.

Chicken with Asparagus & Mushrooms

Recipe inspired by one from
Makes 4 servings

  • 2 tbs olive oil
  • 4 skinless, boneless chicken breast halves, pounded until evenly flat
  • 2 tbs butter, divided
  • 1 pound fresh asparagus, trimmed and cut into thirds
  • 1 cup white onions, thinly sliced and chopped
  • 16 oz sliced fresh mushrooms
  • 1/4 tsp salt
  • 1 tbs butter
  • 1/2 tsp dried parsley
  • 1 tsp dried Italian seasoning
  • 2 cloves garlic, minced
  • 2 tbs lemon juice
  • 2 tbs white wine or chicken/vegetable broth
  • Cauliflower rice or mashed cauliflower; prepared according to package directions and kept hot.
  1. Heat the olive oil in a large, nonstick skillet over medium heat; Add 2 of the pounded chicken breasts; cook 3 min on each side until the chicken is browned. Remove the cooked breasts to a large platter and cook the other 2 breasts the same way. Remove the second set of cooked breasts to the platter as well. DO NOT pour out any juices–leave them in the pan!
  2. In the same (unwashed) skillet, melt 1 tbs of butter over medium heat. Add the asparagus and cook and stir until the asparagus is bright green; about 3 minutes.
  3. Stir in the onions and mushrooms, sprinkle with the salt, and cook an additional 3 minutes to let the mushrooms release their juice. Remove the vegetables to the same platter as the chicken. DO NOT pour out any juices–leave them in the pan!
  4. In the same (still unwashed) skillet, melt 1 tbs butter over medium heat. Stir the parsley, basil, oregano, garlic, salt, lemon juice, and white wine into the butter mixture. Return the breasts to the pan, and top them with the vegetables. Cover and heat over mediium for 5 minutes.
  5. To serve: place a serving of the cauliflower rice or mashed cauliflower on each of the 4 plates. Top each plate with a chicken breast and divide the vegetables evenly over all. Divide the pan juices over each serving.



Joe Carabase is a fitness expert & owner of the premier fitness studio IN30FIT in Tequesta, FL!
Joe is also the author of
Get UnStuck Today: The 90 Day Journal To Get Out Of Your Head & Into A Better Body

Connect with Joe on Social Media:


Happy Monday!

“For us to be fully human, the child within must be embraced and expressed.”

— Lucia Capacchione


We all have open wounds from our childhood that negatively impact us as adults. While we grow up physically, there still exists an inner child within you, dormant and often in fear. Trauma we experienced as a child can actually stunt our mental growth at that particular point of our life.

Your Inner Child Needs You

It’s important to go back to those hard moments and embrace our inner child. We must empathize with what they went through and let them know “It’s okay.” If we don’t make our inner child feel safe, our repressed emotions from a lifetime may get unleashed from just one rude comment or a troublesome life event.

You gain freedom when you understand why you are the way you are.
For a simple 5 step process to connect with and heal your inner child, check out today’s episode of the Man Over Mind podcast!

Get insights & motivation about making the most out of today, overcoming Self Doubt & MORE
on Joe’s NEW podcast – Man Over Mind.
While it’s specifically designed for men, anyone will find tremendous value.
In fact, the feedback from our female audience has been overwhelmingly positive!


Joe Carabase is a fitness expert, lecturer, entrepreneur, and the author of
Get UnStuck Today: The 90 Day Journal To Get Out Of Your Head & Into A Better Body

Connect with Joe on Social Media:


Happy Monday!

Learn from the Past, but don’t live in it!

Here are 3 Key Takeaways for this week’s Podcast (Monday Motivation):

  1. When we put our past on a pedestal, thinking about how good it used to be, we minimize our current life. Not focusing attention to the here and now is only going to continue to make our current reality worse. 
  2. When we look back at “better times,” we practice selective memory and focus on the positives of a time period. Yet at every point in our life, there has been good, bad and ugly. 
  3. TODAY…This YEAR…is all we have. The past is over and the future has not happened yet. Do as much as you can to change your mind, environment, physical Being–and whatever else you feel is holding you back–in order to enjoy TODAY as much as possible.

Get insights & motivation about making the most out of today, overcoming Self Doubt & more on Joe’s NEW podcast – Man Over Mind. While it’s specifically designed for men, anyone can find tremendous value. In fact, the feedback from our female audience so far has been overwhelmingly positive! 


What’s Cooking?

Tilapia Packets with Squash Noodles are a great way to enjoy more fish in your diet. Prepackaged squash noodles keep prep time to a minimum.
If you want more veggies, I suggest some steamed broccoli or roasted asparagus.

Tilapia Packets with Squash Noodles

Recipe inspired by one from savoryonline
Makes 4 servings

  • 1/4 cup olive oil
  • 1/4 cup chives, chopped
  • 3 tbs fresh parsley, minced
  • 1 tbs fresh thyme, minced
  • 1 lemon, for zesting and slicing
  • 2 (12 oz) pkgs summer squash noodles (yellow & zucchini)
  • 1/8 tsp each of salt, pepper, powdered garlic, and powdered onion, for each packet
  • 4 (6 – 8 oz) tilapia fillets
  • 1/8 tsp salt and pepper for each tilapia filet
  1. Preheat oven to 400°F. In a small bowl, stir together the oil, chives, parsley, and thyme. Zest half of the lemon into bowl.
  2. Tear 4 large squares (at least 16″ x 16″) of parchment paper. Divide the noodles and place in the center of one half of each sheet. Season the noodles with the salt, pepper, garlic and onion powders.
  3. Top the seasoned noodles with the tilapia fillets. Season each tilapia filet with the salt & pepper. Spoon herb mixture over fish, dividing equally. Thinly slice the partially-zested lemon and place lemon rounds on top of the herb mixture.
  4. Fold the unused half of the parchment over fish. Fold edges and roll tightly to seal. Place the tilapia packets on a baking sheet and bake 14–15 min., until fish is cooked through.
  5. Plate the tilapia packets. Open them carefully–the steam will be hot!


What’s Cooking?

We all love snacking. Just like all other food categories, there are not-so-great options and great options.
Hummus can be a great option, as long as you watch how much you eat. Some brands can be very high in fat and calories, and all are high in carbs. Carbs are not necessarily a bad thing–especially when they come from legumes, which are very nutritious and high in protein and fiber.

But for those times when you want a lower carb snack here’s a great idea: CARROT HUMMUS. Yep, you read that right! Cooked carrots, when substituted for chickpeas, make a tasty, satisfying low-carb snack!  Try it and see if you don’t like it just as much as traditional hummus!

Carrot Hummus

Recipe from savoryonline
Makes 8 servings

  • 1 lb carrots; peeled and thinly sliced
  • 1 clove garlic
  • 3 tbs fresh lemon juice, divided
  • 1/2 tsp salt
  • 1/2 tsp ground cumin
  • 3 tbs tahini
  • 3 tbs extra virgin olive oil
  • 2 tbs finely chopped cilantro
  • celery sticks, pepper snow peas, cauliflower, radishes, or cucumber for dipping
  1. In a microwave-safe bowl, combine the carrots and ⅓ cup water. Cover with plastic wrap, poke a few holes in it for venting, and microwave 4–5 minutes until the carrots are very tender. Uncover and cool slightly.
  2. To a food processor, add the carrots along with the liquid in bowl. Add the garlic, 2 tbs of the lemon juice, salt and cumin. Pulse until mostly smooth, stopping and scraping bowl occasionally. Add the tahini and ulse until incorporated. With processor running, drizzle in the oil until smooth, adding an additional 1 tbs warm water if necessary.
  3. Taste. Season with salt and remaining 1 tbsp lemon juice, if desired. Transfer to a serving bowl and garnish with cilantro. Serve with vegetables.
Notes: If you want to add a little heat to your hummus, add 1/4 tsp cayenne or 1 tbs chopped jalapeno in Step 2


Happy Monday!

Here are 5 Key Takeaways for this week’s Monday Motivation about Vulnerability:

  1. To love yourself is to be vulnerable.
    a. You may not love yourself and if that’s the case, that’s okay. Many times we see ourselves the least clearly of anyone. The actual reality is that you’re pretty fucking amazing–you just aren’t giving yourself enough credit!
    b. Just as you would spend time doing any other task, take time to reflect on all that you do each day for yourself and others. Then appreciate it.

2. When you can own your shit, there is nothing anyone can do to you. You become invincible.

3. When people say mean stuff, it’s on them not you. Their lack of humanity is not your problem. You can’t fix/change them anyway, so don’t waste any energy caring about it.

4. When you start to feel uncomfortable about something, face it:
a. Identify what it is you fear and struggle with
b. Find objectivity

5. The vulnerability game like everything else is a practice. Be patient with yourself.

Check out Joe’s NEW weekly podcast on the topic of Vulnerability and much more at the following link.
Under “Step 1,” you’ll find a direct link to the podcast on Apple, Google and Spotify! Enjoy!

The owner of IN30 Fit in Tequesta, Joe Carabase, also owns a gym in Connecticut called m.e.l.t. Fitness ( This is a clip Joe did with WFSB Channel 3 in response to Connecticut’s guideline for gyms to require members to wear masks while exercising if within 12 feet of each other.

There are serious health and economic implications that have appeared to be overlooked and need to be discussed at the highest level of our state.

First and foremost, put exercising with a mask aside, most of us already breathe wrong.

We tend to use the wrong muscles to breath and we tend to breathe in a shallow way. The scalene neck muscles should be the secondary breathing muscles and our diaphragm should be used primarily for breathing. However, due to a number of factors from our technology usage, stress, poor movement and postural patterns, we tend to overuse our scalene muscles.

Plus, most of us (even the most advanced fitness enthusiast) breath in reverse. Reverse breathing is when you inhale on the breath in and exhale on the breath out. This in of itself is a major issue as its partly years of bad habit from never getting taught proper breathing and it requires time n focus to re learn correct breathing patterns of which go against our natural tendency.

No one wants to push their belly out! This can be even harder for the person who is already self conscious about their midsection.

While we should and we could all breathe better during exercise, but right now it’s better for us to exercise for the physical and mental benefit. After three months of quarantine, people want to & deserve to get out of their house and escape the chaos for a short time. Masks are psychological triggers for all stress COVID related.

When Happens When You Wear A Mask During Exercise
Wearing a mask when you’re training is like inducing someone with asthma. When you wear a mask and exercise, you’re taking in a lot of CO2 and your body cannot handle levels that high.
As a result, you’ll gasp for air and since air is restricted, it’s likely you will fatigue quicker, get light headed and potentially hyperventilate. Putting on a mask when exercising makes the task of breathing 10x harder because of the restricted air flow. This is especially challenging as we move into the hotter summer months.

The Collateral Damage Of Wearing A Mask When Exercising
When you restrict airflow, the body reacts in a fight or flight state where breathing becomes shallow and we use the upper chest and neck area as primary muscles for breathing. As a result, there are several issues:
-Increased Stress
-Postural issues
-Economic concerns

Increased Stress
Poor breathing causes stress in the body through compensation & overuse, yet stress causes poor breathing due to the fight or flight response. It’s a double whammy of trouble which is why we do not want to make breathing harder nor stop people from releasing stress via exercise.

Right now as a society stress levels are through the roof. Exercising in a place where you feel at home and free from the chaos of the world, above all the physical benefits should be a healthy outlet to reduce stress…NOT something else to increase stress through restrictive breathing.

More anxiety?
When our breathing becomes restrictive and we tap into our fight or flight mode, the body sends oxygen to the muscles in preparation for action. Even while exercising, it’s unlikely all the oxygen will be used which creates an imbalance with CO2 in the body and gives off symptoms of anxiety.

As a result of our typical fight or flight response, our cortisol levels increase which decreases our immune system, something we need now more than ever.

Postural Issues From Wearing A Mask When You Exercise
Over the past 15 years, I’ve had the opportunity to work with thousands upon thousands of people of all shapes, sizes and backgrounds. A high percentage of clients in most gyms like mine already carry tension in their neck and chest.

A tight neck can create (or worsen) neck pain as well as lend itself to shoulder issues. Tight pecs can create (or worsen) shoulder and low back problems.

Another issue is core stability. To breath correctly, you need a strong connection to your midline as well as strong transverse abdominals. Since we often sit more than we stand and especially since we have been cooped up in the house for the past three months, a weak core is a major concern for most people which adds another layer of complexity to proper breathing.

When you overuse your neck muscles for breathing, you also tend to also overuse our face and jaw through contractions from shallow breathing which can cause headaches.

One last major posture concern I’d like to share is that of numbness and tingling in arms & hands. When the neck and chest tighten, it restricts the blood and nerve pathways down your arm which can result in numbness and tingling.

Are you looking for a SAFE place to workout?

Email us today to set up your first workout free!

We are located at 304 Tequesta Drive, in Tequesta FL just minutes from Jupiter, FL.

Core strength is one of the most important part of your fitness as it helps protects your spine & low back as well as supports your posture. One of the best ways to train your core is through dynamic stability movement where you add movement as you hold a position. Pictured here is a Hollow Sweeper where you hold a hollow position with your shoulders lifted, chin tucked, ribs down, focusing on breathing into your low back then once you add the position, to “sweep” your arms overhead up/back, slow and under control.

At IN30 Fit, we make sure to hit your core everyday in a different way.

If you’re looking into personal training or to get back into a gym, send us an email to set up your first workout FREE!

Here at IN30 Fit, our Tequesta & Jupiter based clientele are like family!

When you come into our gym, whether you workout with a family member or friend, within minutes you’ll find yourself connected to fellow members!

What You Can Look Forward to:

-No judgement.

-Family like atmosphere

-Like minded people who don’t care who you are or how you look

-No competition among members: While the collective group personal training energy is enough to power a small city, no one is competing against each other. It’s YOU vs YOU.

If you’re looking to get back into a fitness routine and a safe + friendly gym where you’re a part of a family, not just a number, come see us!

We are located on 304 Tequesta Drive in Tequesta, just over the bridge Jupiter.

Email us now to set up a free class!



In an effort to maintain social distancing at our gym in Tequesta/Jupiter,, we have created blocks that are either 6×6 or 7×7, with all the equipment you’ll need for the workout and 8 feet away from the next person so you can benefit from the gym energy but get ALL the space you need to keep you safe!

Are you looking to get out of the house and get back into a fitness routine?

We would LOVE to help ya :). You’ll find IN30 Fit is unlike any other gym in Tequesta or Jupiter! Shoot us an email today to get set up for a FREE workout!