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

Stephanie’s Winter Vegetable Bake

December 7th, 2018

Winter Vegetable Bake


Servings 8 Servings

Ingredients

  • 2 sweet potatoes cubed
  • 1 lb brussels sprouts trimmed and halved
  • 1 8 oz package sliced mushrooms
  • ½ red onion thinly sliced
  • ½ cup craisins
  • ½ cup pecans chopped
  • 1 Tbsp rosemary finely minced
  • 3-4 cloves garlic finely minced
  • 1 Tbsp maple syrup or honey
  • ¼ cup olive oil
  • 2 tsp sea salt
  • ½ tsp pepper
  • Balsamic reduction sauce

Instructions

Directions:

  1. Pre-heat oven to 425 degrees.
  2. Toss together all ingredients except the balsamic reduction sauce.
  3. Place vegetable mixture on foil-lined baking sheet.
  4. Bake for 20 minutes. Remove from oven to flip veggies over and then bake for another 20-30 minutes until the vegetables are starting to brown and are fork-tender. If veggies are getting too brown and are still not tender, then cover with foil.
  5. Remove from oven and serve warm. Drizzle with balsamic reduction sauce. Delicious sprinkled with parmesan or feta cheese. Can also serve for breakfast topped with eggs.

Recipe Notes

To make the balsamic reduction sauce, place a cup of balsamic vinegar in a pot. Heat over high heat until boiling, then reduce to a simmer. Cook until reduced by half, about 10 minutes. Place desired amount on finished veggie bake. Enjoy!

Cody’s “Mass Builder” Routine

December 7th, 2018

1.     Squat 5 sets/5 reps

2.     Squat Hold 3 rounds/30 seconds

3.     Deadlift 5 sets/5 reps

4.     Wall Sits 3 rounds/30 seconds

5.     Bench Press 5 sets/5 reps

6.     Push-ups 3 rounds/30 seconds

7.     Barbell Row 5 sets/5reps

8.     Pull-ups 3 rounds/30 seconds

(rest duration 60 seconds!)