Healthy Banana Bread
INGREDIENTS: 3 very ripe bananas, mashed 2 organic eggs, at room temperature (very important to be at room temp) 1/3 cup pure maple syrup 1/2 cup plain or vanilla Greek yogurt (whole milk or 2% is best) 1 tsp vanilla extract 1 3/4 cup whole wheat pastry flour* 1 tsp...
Weekend Warrior 2020 Week 14
Tired of kettlebells yet? Neither are we! Weekend warrior workouts are all about simplicity and minimal equipment. All you will need is a single kettlebell. Be prepared to sweat! Here is the breakdown for this weekends routine: 4 single arm KB swings 6 single arm KB...
Hibachi Steak Salad
Yum Yum! Think of this healthy restaurant makeover as the Japanese steakhouse experience in salad form brought to your kitchen! Enjoy! INGREDIENTS: 1 ¼ pounds steak (Boneless Strip, 1-1 1/4 Inches Thick, Trimmed) ½ tsp salt, divided ¼ tsp white ground pepper 2...
Weekend Warrior 2020 Week 13
This workout will sneak up on you! All you'll need is a single kettlebell. Complete the following movements without putting the weight down or stopping. After you complete each exercise complex, rest for a bit! https://youtu.be/yfwSS8Li2r8 Complex 1 Complete 5 reps of...
Egg Roll in a Bowl
Bringing take-out to your own kitchen! This recipe takes your favorite ingredients inside an egg roll and puts them in a bowl. Yes, please! We put various swaps within the recipe so you can adapt based on what you have! INGREDIENTS: 3T coconut aminos or low-sodium soy...
Weekend Warrior 2020 Week 12
Get a nice sweat going with this quick workout at home! Workout Description: Perform 15 reps of each exercise for as many rounds as possible in 20 minutes. Push ups | Burpees | Skaters | Reverse Lunges | Mountain Climbers https://youtu.be/JBxn2WoL2FY Coaching Corner:...
Immune Boosting Chicken Soup
INGREDIENTS: 2 T olive or coconut oil 1 onion, chopped 3 large celery stalks, chopped 2 large carrots, peeled and chopped 1 cup mushrooms, sliced 10 cloves garlic, minced 8 cups chicken stock (sub bone broth for extra goodness!) 2 bay leaves ½ tsp turmeric ½ tsp...
Weekend Warrior 2020 Week 11
Add some variety to your routine with this suspension band workout! Complete 15 reps of each exercise in circuit order for 3 rounds. Suspension Ys Suspension push-ups Assisted squats Suspension hip bridge to leg curl Suspension Ab rollouts https://youtu.be/NUMCpyub9SE...
Vanilla Protein Parfait
INGREDIENTS: 9oz 2% Greek yogurt, plain 1 scoop Dotfit vanilla protein powder ¼ cup raspberries ¼ cup blueberries ¼ cup rolled oats 1T unsweetened coconut flakes 1 tsp cinnamon 1 tsp Stevia PREPARATION: • Mix the whey and yogurt until smooth and creamy. • In a...
Weekend Warrior 2020 Week 10
Switch things up with this time interval ascender. The rest and work period will increase as we go! Complete exercises 1-5 in order while following the time description below. Rest one minute between rounds. Perform 5 rounds. Round 1: 10 seconds of work and 10 seconds...
Easy Meal Prep: Chicken & Veggies
Meal prep made easy! You can make this dish and have it in the fridge ready for the week! Sub out the veggies to your liking along with the base --rice, quinoa, cauliflower or all 🙂 INGREDIENTS: 1 pound organic chicken breasts, cubed 1 cup broccoli florets. chopped...
Weekend Warrior 2020 Week 9
Here is a quick kettlebell complex for you to try! A complex is when you complete different exercises without ever putting the weight down. What to do: Complete 10 repetitions of exercises 1-4 (listed below) before putting the weight down Rest, switch arms, and...
Veggie Egg Muffins
INGREDIENTS: 1T olive oil ½ yellow onion, chopped 2 cloves garlic, minced ½ zucchini, shredded 1 red bell pepper, chopped 8 large organic eggs 2 cups arugula, roughly chopped ¼ cup shredded Parmesan cheese Salt and pepper, to taste PREPARATION: Preheat oven to 375...
Weekend Warrior 2020 Week 8
"I don't have any equipment at home" is no longer a valid excuse to miss your workout! You will need: - Your bodyweight (the best free weight you can use) - A box/chair - An elevated surface/countertop Trainer tip: Smiling during your workout can increase core...
Fish Tacos with Herbed Crema
INGREDIENTS: 2 containers (5.3 oz each) YQ by Yoplait™ Plain (1 1/3 cups) 1/4 cup fresh cilantro leaves, chopped 2 cloves garlic, finely chopped 1/2 tsp sea salt 2T fresh lime juice 3 cups green cabbage, shredded Fish 4 (4 oz) skinless white fish fillets (halibut or...
Weekend Warrior 2020 Week 7
STOP...Ladder time!!! Perform exercises one through five in order for 6 rounds! We will be laddering down by two reps each round. Round 1 - Complete 12 reps of each Round 2 - Complete 10 reps of each Round 3 - Complete 8 reps of each Round 4 - Complete 6 reps of each...
Strawberry Pancakes
Spread the love with these sheet-pan pancakes to celebrate your family! Here's a healthier version of pancakes with strawberries without the mess! INGREDIENTS: 1 ⅓ cups white whole-wheat flour 1 ⅓ cups all-purpose flour 2 ¼ tsp baking powder 1 ¼ tsp baking soda 1 tsp...
Weekend Warrior 2020 Week 6
Get up and get moving! No equipment required! Complete each exercise for 10 repetitions before moving onto the next (if the movement is single-sided, complete 10 reps each side). Perform 4 rounds as fast as possible! Try to stay moving and keep that heart rate up. The...
Buffalo Chicken Twice-Baked Potatoes
Ingredients: 4 Russet potatoes, scrubbed and dried 1T avocado oil RANCH DRESSING ½ cup avocado oil mayonnaise 2T plain unsweetened almond milk 1T fresh lemon juice 2 tsp dried parsley 1½ tsp dried dill ½ tsp coconut aminos ½ tsp garlic powder ¼ tsp onion powder ⅛ tsp...
Weekend Warrior 2020 Week 5
Climb up and down this rep ladder to add a twist to your routine. Round 1 -> 5 reps Round 2 -> 10 reps Round 3 -> 15 reps Round 4 -> 10 reps Round 5 -> 5 reps If the movement is single-sided, perform the goal reps for each side....
Homemade Breakfast Bars
Here's a high-fiber breakfast bar that will keep you full and satisfied without added sugar and artificial ingredients most packaged bars provide. Enjoy this bar for breakfast, a quick snack or for dessert! Yum! INGREDIENTS: 1 1/2 cups quick-cooking oats 1/4 cup...
Weekend Warrior 2020 Week 4
Only have a few minutes to workout? We have the perfect #WeekendWarrior routine for you. This routine includes complex movements that tie two exercises together, resulting in a time-efficient, full-body workout. Perform 3 rounds of the following circuit in order for...
White Bean and Turkey Chili
Ingredients: 1 tablespoon oil (avocado, macadamia, coconut, ghee, etc) 2 medium yellow onions, diced 1 1/2 T chili powder 1 T garlic, minced 1 1/2 tsp ground cumin 1 tsp dried oregano 3 (15.8-ounce) cans Great Northern beans, rinsed and drained 4 cups fat-free,...
Weekend Warrior 2020 Week 3
Time interval descender! -Perform the following exercises in order, circuit style. -Get as many reps as possible once the clock starts. -Rest after each round. -The rest and work time decrease each round. -You can determine if that is good or bad 😉 Round 1: 60...
Breakfast Bread
Ingredients: 1 cup creamy nut butter (cashew,almond or sunflower seed butter) 4 organic eggs 1/2 cup maple syrup 1/2 tsp sea salt 1/2 tsp baking soda 2 T cinnamon Preparation: Preheat oven to 325F. In a large bowl, add all ingredients. Use a hand blender to blend all...
Weekend Warrior 2020 Week 2
Get strong #WeekendWarrior style with this quick strength routine! Complete each compound set (A and B) for 10 reps each exercise. Perform 3 rounds before moving to the next pairing. A compound set is two exercises repeated back to back working the same muscle group*...
Citrus Shrimp and Avocado Salad
Ingredients: Citrus Shrimp: 1 T coconut oil, melted 4 clementines 3 lemons 5 tsp garlic, finely chopped 1 tsp sea salt ½ tsp ground pepper 1 lb. shrimp Salad Base: Mixed power greens (about 12 cups) 2 avocados, diced 2 T olive oil 1 lemon Salt to taste Preparation: In...
Italian Turkey Meatloaf
Here's a recipe that you can eat throughout the week that will give you a healthy dose of protein along with nutrients from veggies! Ingredients: 2.5 lbs extra lean ground turkey (preferably organic) 1 small onion, chopped 1 small red or green pepper, chopped 2 ribs...
Weekend Warrior 2019 Week 52
On the road without gym access? No problem! Complete the following exercises, in order, circuit style. Start with 1 repetition of each exercise on round 1. Add a rep each round until you reach 10 repetitions of each movement (10 total rounds). Get through the workout...
Mint Chocolate Chip Smoothie
Here's a yummy holiday smoothie that's filled with protein, healthy fats and fiber to keep you full and satisfied! Happy Holidays! Ingredients 1/2 small frozen banana (peeled) 1 cup unsweetened coconut milk (we like unsweetened vanilla) 1 cup fresh spinach (or your...
Weekend Warrior 2019 Week 51
Knock out this #WeekendWarrior calorie burner before your holiday festivities begin! Complete the following exercises in-order, circuit style. We'll be working on a timer so you'll need a clock available. The work:rest intervals for each round are displayed below....
Slow Cooker Chicken Parmesan Balls
Meatballs! If you're looking for a healthy crowd-pleasing recipe that taste good but won't take you off track--make a batch of these at your next holiday gathering! Easy! Ingredients: Makes 10 servings Sauce 1 (28 ounce) can no-salt-added crushed tomatoes ½ medium...
Weekend Warrior 2019 Week 50
Pack on some muscle with this #WeekendWarrior strength routine! Perform 5 rounds of 5 reps of 1A and 1B, then move onto 2A and 2B (with the same rep scheme). Then, move onto a total of two minutes of planking. Break it up however you want! https://youtu.be/s6jdfu8BEws...
Weekend Warrior 2019 Week 49
Power through the weekend with this quick strength routine. Perform 3 rounds of each superset (A and B). Aim for 15 reps on each side. https://youtu.be/9R-eXGkduHo The exercises: 1/2 Knee pull down Band pull apart dead-bug Jump step lunge Single arm chest...
December 2019 Anniversaries
We have been around since '92 - THANKS TO YOU!!! 2009 (10 year) Paula Ingalls Ash Ireland 2014 (5 year) Sam Maloy Angie Hollingshead 2016 (3 year) Peter Augusta 2017 (2 year) Scott...
Maple Balsamic Roasted Brussels Sprouts
Make this yummy side dish at your next holiday gathering...even if you're not a Brussel sprout fan you may just change your mind 😉 Ingredients: 2 lbs Brussels sprouts 2T extra virgin olive oil ¼ cup pure maple syrup 1T balsamic vinegar 4 cloves garlic, minced...
Weekend Warrior 2019 Week 48
Torch those excess Thanksgiving calories this weekend with a full-body kettlebell circuit. What to do: Set a 30-minute timer. Perform 6 reps each side at the top of each minute and rest for whatever time you have left before the next minute. Perform 6 rounds. If you...
Hasselback Sweet Potatoes with Fluff
Here's a perfect side dish for Thanksgiving dinner that's healthy and yummy! Enjoy! Ingredients: 2 medium sweet potatoes, scrubbed 1T oil (canola, avocado or coconut) ½ tsp salt ¾ cup mini marshmallows 2T organic butter 2 tsp finely chopped fresh sage or ¾ tsp dried...
Weekend Warrior 2019 Week 47
This #WeekendWarrior workout will definitely get the blood pumping! Join along for this interval style conditioning workout. All you will need is your bodyweight, a timer, and some space to move around. What to do: Set a timer for 40 seconds of work and 20 seconds of...
Chocolate Chia Pudding
Chia seeds are a superfood because they are loaded with nutrients and have scientifically proven health benefits including: Loaded with antioxidants Good source of high quality protein High in omega 3 fatty acids Made largely of fiber! Ingredients: 1/4 cup cocoa...
Weekend Warrior 2019 Week 46
Build some muscle #WeekendWarrior style with this strength routine! Instructions: Perform 5 sets of 5 reps with the first superset (1A and 1B) Perform 4 rounds of 10 reps with the next superset (2A and 2B) Perform 3 rounds of 15 reps with the final superset (3A and...
Grilled Corn Quinoa Bowl
Ingredients: 1½ lb boneless, skinless organic chicken breasts 1 cup red quinoa, rinsed 4 ears corn, husked ¾ cup whole-milk buttermilk ¼ cup chopped fresh dill, divided 3 T fresh lemon juice 1 T Dijon mustard ¼ tsp each sea salt and ground black pepper 2 cups coleslaw...
November 2019 Anniversaries
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Chunky Monkey Oat Bars
Just as good as it sounds! Full of walnuts, chocolate chunks and bananas, you’re going to love these naturally sweetened bars as much as we do! Make a batch over the weekend, and eat them as a sweet snack after a tough workout! Ingredients: 2 large organic eggs 1/2...
Weekend Warrior 2019 Week 44
Bounce into the weekend with this band workout! We have 3 supersets (A and B) lined up with 15 reps of each exercise. Complete 3 rounds of each superset before moving on. Enjoy! https://youtu.be/WTfq-tRmG30 1A) Band Deadlift 1B) Lateral Band Walk 2A) Single Arm...
Mexican Chicken Soup
Here's a yummy soup that's filled with nutrition and lots of flavor! It's got lots of Mexican spices that will keep you warm from the inside out! Ingredients: 1 tsp butter 1 onion, chopped 2 celery ribs, chopped 3 carrots, chopped 4 cloves garlic, minced 2 jalapeños...
Weekend Warrior 2019 Week 1
Get strong #WeekendWarrior style with this quick strength routine! Complete each compound set (A and B) for 10 reps each exercise. Perform 3 rounds before moving to the next pairing. A compound set is two exercises repeated back to back working the same muscle group*...