A Healthier Menu Option at Prezo’s and a 30 Minute Workout from Momentum PT

By Kyle Arsenault CSCS

“Eat healthy and exercise!”

“Choose healthier options and make sure you stay physically active.”

“Prevent common diseases with good nutrition and exercise.”

You hear it all the time. A nutritional regimen based on healthy options and an exercise routine should be an integral part of your daily lives. You cannot turn on the morning news, daily talk shows, or evening specials or pick up a newspaper or magazine without hearing or reading about a healthier meal option or workout routine. All of these shows and articles are provided for good reason.

Study after study show that healthy nutrition and exercise provide you a better chance of living a life that is free from disease (heart disease, diabetes, cancer, etc.) and full of optimal physical, mental and emotional performance…all important for a long and fulfilling life.

And no one would like you to experience a long lasting, high quality of life more than Prezo Grille and Bar. For this reason, Prezo’s has again teamed up with Momentum Physical Therapy and Performance Training to provide and highlight for you a healthy, and absolutely delicious meal (that is only the beginning of a new great menu option!) and a high quality exercise routine you can do anywhere…read on!

On the Lighter Side…the new healthy and delicious option at Prezo Grille and Bar!

Prezo Grille and Bar is now offering weekly specials that are On the Lighter Side!  Prezo’s has recognized the importance of offering some even healthier options (and I say healthier as the menu is already chock full of healthy options, some of which I have already highlighted here and here) and have put forth the extra effort to provide you a featured weekly entrée that is lower calorie and full of health promoting nutrition. And the best part, the dishes more than deliver the amazing tastes and unsurpassed creativity we have all grown to love from Prezo’s.

To give you an example, the Mediterranean Salmon dish that was a recent On the Lighter Side feature. A pan roasted salmon fillet encrusted with a peppercorn mélange and served alongside a marinated and grilled eggplant boat and homemade tabbouleh of bugler wheat, tomato, cucumber and lemon mint…it doesn’t get any tastier or satisfying while at the same time remaining HEALTHY.

Click to view Prezo's amazing menu options

With the combination of the healthy omega fats and high quality protein from the salmon, and the abundance of anti-oxidants, vitamins and minerals from eggplant and tabbouleh, this remarkably delightful dish gives you everything you need to stay healthy, trim and fit without sacrificing taste bud satisfaction…trust me!.

And this dish was only one of the many On the Lighter Side creations that are to come from the unrivaled team of culinary masterminds at Prezo Grille and Bar. So next time you are searching for a light and healthy meal, you need not look any further than the On the Lighter Side option at Prezo’s…and the option changes every week!! Be sure to continuously check in to see what is on the menu.

Check in weekly to learn about the On the Lighter Side option for the week...I can hardly wait!!

Make sure to Like by heading to Prezo’s Page on Facebook in order to stay up to date with the latest happenings, deals and more…click the picture below!!

A Minimal Equipment, 30 Minute Workout for Enhanced Health, Performance and Looks

Although Prezo’s has provided you with a means to a healthy and delicious meal, you must still exercise in order to achieve optimal health and performance…but not just any exercise routine will do. This is where Momentum Physical Therapy and Performance Training can help by designing an individualized training program that is developed for your specific needs and goals.


But I know that not everyone will be able to make it to Momentum PT for the most optimal individualized program, so I wanted to provide you with an example program that you can perform almost anywhere. All that is required is a 1) foam roller, 2) resistance band (which you can pick up at Momentum PT), 3) your very own body weight and about 30 minutes. Let me explain a little bit about each component, why this is all you need and what to do next (a free training program!).

1)      Foam Roller: A foam roller is a piece of training equipment that essentially “steam rolls” your muscles and surrounding tissue. Basically it allows you to perform “self-massage” that will allow the “knots / tender spots” in your muscles to break up which better allows the musculature to work optimally as well as recover. Optimally functioning muscles that recover quickly are key for health and fitness. Check out the video below…

2)      Resistance Band: A resistance band allows you to perform a vast amount of exercises that can be performed anywhere you can ancor the band (around a sturdy fixture, in a door jam / around a door knob, etc.). The band is also light and portable so you can take it with you wherever you find yourself.

3)      Body Weight: Like the resistance band, your very own body weight provides a significant amount of resistance for many exercises. Controlling your body weight is extremely important to optimal performance, and when properly utilized, provides a great training stimulus.

4)      30 minutes: Although most Momentum Athletes train for an hour on their individualized programs, in as little as 30 minutes you can complete an extremely efficient workout that will provide the results you desire.

The following is an example program that will help take your health and fitness to a new level. It is a generalized program though, so for the best results, contact Kyle at kyle@mometnumpt.com or call 508-422-0101 to begin your an individualized training program that is specific to your current work capacity, needs and goals. And head to Facebook to Like Momentum PT  in order to stay up to date with the latest tips on health, fitness, nutrition, looks and performance and to make sure you don’t miss any special promotions and give aways!…click the picture below.

Your 30 Minute Training Program


1)      Foam Rolling Series (5 minutes): Quads, Groin, IT Band (outside of leg), Hamstrings, Calves



2)      Warm Up: Side Lying Clam x8/side, Glute Bridge x10, Wall Slide x10, Jumping Jacks x 20

3)      Resistance Training: Perform the following exercises in order moving from one to the other as quickly as possible keeping perfect form. Repeat the exercise sequence as many times as possible in 20 minutes resting as little as possible. Record the number of rounds and try to beat it the next time!

a.       BW / Band Squat x 20 reps

                                                              i.      Make sure to keep the weight in your heels, core tight and shins as vertical as possible as you sit your butt back. Use the band for added resistance.



b.      Push Up x 12

                                                              i.      Keep your chest and hips in line at all times. Think about making a “table” from your shoulders to your butt by keeping the core tight. Elevate your hands to make the push up easier or your feet to make it more difficult.



c.       Split Stance Band Row x 12 / side

                                                              i.      Keep your weight in your front heel and your knees from falling in towards your body. Pinch the shoulder blades together as you pull the band. Try 1 hand at a time with both band handles to make it more difficult.



d.      Side Plank  x 20 seconds / side

                                                              i.      Keep the hips high towards the ceiling. Don’t let the hips rotate to the front or back.



And that is it. Quick, simple yet very effective. Give it a try resting a day between training sessions. Again, a more specific program to address your individual needs is best, but a quality quick hitter as described above is a great place to start.

So go ahead and enjoy your On the Lighter Side meal at Prezo Grille and Bar. Take a few minutes to allow the delicious food to digest and then dedicate a half hour to transforming your body, health and overall performance with the training program provided by myself and the rest of the team at  Momentum Physical Therapy and Performance Training.


We've Got You Covered


Healthy nutrition and quality exercise…the key to optimal health and performance, and Prezo’s and Momentum PT have got you covered!!

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