Oven Roasted Fall Melody
Oven Roasted Brussels Sprouts with Butternut Squash and Apples are liberally spiced with ground cinnamon and chili powder for a fantastic explosion of flavor. Perfect for the holidays! This dish is a celebration of those amazing flavors that can only be found in the fall. An easy side dish that is perfect for any night […]
Pump It Up: Weekend Warrior
We have a power punching Weekend Warrior coming at ya! Be sure to grab your dotFit protein shake for afterwards! Complete at your own pace and rest 60 seconds before each exercise. 5 Rounds of the following: 1A Pullup- 5 reps 1B Deadlift – […]
Balsamic & Parmesan Roasted Cauliflower
Roasting isn’t usually the first cooking method you think of for cauliflower but the results are quite delicious. The florets are cut into thick slices and tossed with extra-virgin olive oil and herbs. Wherever the flat surfaces come into contact with the hot roasting pan, a deep browning occurs that results in a sweet, nutty […]
Suspension Tools: Weekend Warrior
This week’s weekend warrior is a Full Body workout using only a Suspension tool! Complete in order as fast as possible! Complete 3 rounds of each pairing before moving on. 1A- Suspension Bodyweight Row- 15 reps 1B- Suspension Single Leg Squat- 10 reps […]
Creamy Coconut Lime Chicken
Creamy Coconut Lime Chicken comes together easily! The Caribbean inspired meal the entire family will love! Serve it over cauliflower rice for the perfect weeknight meal! This is a super healthy, easy to whip up meal! It’s savory & tangy, beautifully saucy. I love using boneless skinless chicken thighs for it, but breast will work […]
15 Minute Weekend Warrior
Only have 15 minutes to get a workout in this weekend? No problem! Complete these 4 exercises as many times as possible in 15 minutes and you will be good to go! 1A- Dumbbell Thrusters – 10x 1B- Renegade Rows – 10 each 1C- Straight Leg Deadlift with Dumbbells– […]
More kettlebell?
Do you have the need for more Kettlebell ?? Well we have the medicine! Try out this Kettlebell complex. Complete 5 rounds of this circuit. You cannot put the KB down until you have completed a full round. 1A- DBLE KB DL – 5 reps 1B- Bent Over Row – 5 reps 1C- DBLE […]
Fall Back to Fitness 2018
Fall Back to Fitness is HERE! October 8- November 17 We are thrilled to be opening our 14th annual Fall Back to Fitness challenge. Over the course of 6 weeks, Alloy encourages you to push hard and join us for some friendly competition. FBTF is an empowering, explosive time at the center that proves time […]
Deck of Card Weekend Warrior
Need a quick workout? Try out the Deck of Cards workout! Each suit is assigned an exercise and the number on the card is the reps. A-14, K-13, Q-12, J-11, Face cards=value. Go through the deck as fast as possible. Hearts – Pushups Diamonds- 2 Point […]
Touchdowns and Field Goals
Touchdowns and Field Goals Football season is here, so let’s celebrate! This workout is all about touchdowns and field goals. Touchdowns 7 points – is a 7 second hold and Field Goals 3 points- is 3 reps. Pushup Position Hold – 7 Seconds Pushups – 3 reps Bodyweight Row Hold – 7 seconds […]
