Dana’s Circuit Workout

February 26th, 2019

Do full circuit, rest 1 minute and repeat 2 more times.

Walking dumbbell lunges 15 per side. Hold dumbbells at your sides while
doing the lunges.

Split jumps 1 minute. Stand in lunges position jump up and switch legs
repeatedly for the 1 minute.

Kettlebell row single arm. Standing with your feet apart slight forward
lean, keeping back straight pull kettlebell up into a row. Repeat 12-15
times per side.

Jump rope for 1 minute.

Squat into a dumbbell shoulder press 12–15 per side. Standing with legs hip-width apart, hold dumbbells at your shoulders, squat down then stand back up and lift arm into an overhead press.

Squat jumps 12-15. Squat down and jump up swinging your arms over head.

Standing bicep curls (do both arms together). Don’t swing your arms, keep them controlled both ways. 12-15 reps.

Jump rope 1 more minute.

Rest 1 minute and repeat circuit 2 more times.

Betsy’s Shredded Chicken Salad

February 25th, 2019

Betsy's Shredded Chicken Salad

This shredded chicken salad is high in protein and quick to make!

Author Betsy Dillard

Ingredients

  • 1 whole baked chicken-shredded
  • 1 bunch of cilantro or to taste
  • 1-2 small diced tomatoes
  • 1 small diced red onion
  • 1/2 cup Mayonnaise
  • Pepper to taste
  • Johnny's seasoning to taste (or non salt option)
  • Shredded cheese of choice

Instructions

  1. Combine all ingredients and enjoy on top of baked tostada shells.

Betsy’s Quinoa Taco Salad Recipe

January 22nd, 2019

Betsy's Quinoa Taco Salad Recipe

This recipe is a quick and delicious way to incorporate quinoa into your diet. It can be served as-is but (if you have the time) it's best served chilled!

Author Betsy Dillard

Ingredients

  • 1 Avacado, diced
  • 1 Bell pepper, diced
  • 1 Can Black beans, rinsed
  • 1 Bunch Cilantro, chopped
  • 1 Tomato Diced
  • 1 Jar of your favorite salsa Homemade preferred!
  • 1 Cup Quinoa Cook as directed

Instructions

  1. Combine all ingredients in a bowl, incorporating salsa to your preference. Chill in the fridge for at least an hour, or overnight. Serve chilled.

Exercise Demonstration: Basic Row with Chelsea

January 21st, 2019

Chelsea demonstrates a basic resistance-band row that you can add to your routine today!

Kari’s Healthy Pumpkin Protein Muffins

December 14th, 2018

HAPPY HOLIDAYS!!
I thought I would share one of the recipes I tried over the weekend …..the kids and I are loving these pumpkin muffins for snacks or a quick breakfast on the go 🙂

Kids Baking Muffins
Kids Baking Muffins

Stay healthy over the next couple months by getting exercise at least 3 to 4 times a week. Also, try for a happy light or extra vitamin D for that additional mood booster and immune booster!!!!

If you have some goals to make over this coming winter let me know if I can help you….. I know from experience that making small changes over time are more likely to have a lasting healthy effect. Just imagine if you made five tiny changes in the next few months and really adopted those changes and by next year they were permanent healthy habits!!!!
I know I need to work on drinking water so if you see me in the gym – ask me where my water bottle is!!!! Next is reducing the amount of peanut butter consumed after 8 PM!!! Lol.

Kari's Healthy Pumpkin Muffins


Ingredients

  • 1 cup pumpkin purée
  • 1 cup plain Greek yogurt
  • 1.5 cups oats You can blend them in a food processor if you want a smoother texture, or mix with part flour or flour substitute--for example a cup of oats, half a cup of almond flour.
  • 1 teaspoon baking soda
  • 1 teaspoon baking powder
  • 1.5 scoops vanilla protein powder
  • 2 tablespoons pumpkin pie spice
  • 1 teaspoon vanilla extract
  • 1 egg

Instructions

  1. Bake 30-35 min at 350 degrees.

Recipe Notes

  • Add-ins could be chia seeds, crunchy granola handful, or handful of walnuts, chocolate chips put on top after in the muffinpaper.
  • Super trick that gets more of the muffin in your mouth and less on the muffin paper: mist non-stick spray over all the papers after they are in the muffin pan!!!

Kari A Hall BS, ACSM Certified Exercise Physiologist. Certified Pilates instructor , Certified TRX instructor, Certified Alloy Trainer.
Personal Trainer, WORX