Fitness Blog

Dana’s Circuit Workout

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 […]

Betsy’s Shredded Chicken Salad

Print 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) […]

Betsy’s Quinoa Taco Salad Recipe

Print 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 […]

Exercise Demonstration: Basic Row with Chelsea

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

Kari’s Healthy Pumpkin Protein Muffins

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 🙂 Stay healthy over the next couple months by getting exercise at least 3 to 4 times a week. Also, try […]

Stephanie’s Winter Vegetable Bake

Print 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 […]

Cody’s “Mass Builder” Routine

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!)

Dana’s Recipe for Delicious Fall Carrots

Print Parmesan Roasted Carrots Parmesan roasted carrots are a quick and delicious way to get more carrots in your meal plan! Course Side Dish Prep Time 10 minutes Cook Time 30 minutes Total Time 40 minutes Servings 4 Ingredients 8-10 peeled carrots 2 tbsp melted butter 4 tbsp grated parmesan cheese 1 tsp chopped parsley […]

Cody’s “Go Hard or Go Home” Workout Routine

Round 1 Barbell Squats 3×20 superset with Squat Jumps 3×20 seconds (rest 1 minute each round) Round 2 Deadlift 3×10 superset with Broad Jumps 3×30 seconds (rest 1 minute each round) Round 3 Bench Press 3×15 superset with Explosive Push-Ups 3×10 (rest 1 minute each round) Round 4 Pull-Ups 3xFailure superset with Dips 3xFailure (rest […]

Cody’s Leg Day Routine

1. Squat 5/5 Lunge 1R 2. Leg Press 5/5 Lunge 2R 3. Leg Extension 5/5 Lunge 3R 4. Leg Curl 5/5 Lunge 4R 5. Dead Lift 5/5 Lunge 5R Notes: 5/5=sets/reps R=rounds 30-60 rest duration