HIIT Program

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HIIT PROGRAM

6 WEEKS

Non-members $60.00 1xweek

Members $30.00 1xweek

New session beginning the week of May 12th and running for 6 consecutive weeks.

Tuesday evenings 5:30 – 6:30pm, Wednesday evenings 6:30pm – 7:30pm, Thursday mornings 10:00am – 11am,

Thursday evenings 5:30pm – 6:30pm & Saturday mornings 8:00am – 9:00am

10 Max. per class

Must sign up and pay ahead to hold your spot.

Meatless Wednesday, oops Thursday

Polenta with Mushrooms

2 tbls. olive oil, 2 (4 oz.) packages exotic mushroom blend, chopped,  1 (8 oz.) package presliced cremini mushrooms,  1 tsp. minced fresh thyme, 1/2 tsp. minced fresh  oregano, 3 garlic cloves, chopped,  1/3 cup organic vegetable broth, 2 tsp. fresh lemon juice,  1/8  tsp. salt, 1/8 tsp. black pepper,  2 cups 2% reduced-fat milk,  1 1/2 cups organic vegetable broth, 3/4 cup instant polenta, 1 cup (4 oz. ) shredded fontal or fontina cheese, divided,  1/4 tsp. salt.

  • Heat oil in a skillet over high heat.  Add mushrooms, sauté 4 minutes.  Add herbs and garlic, sauté 1 minute. Stir in 1/3 cup broth, lemon juice, 1/8 tsp. salt and pepper.
  • Bring milk and 1 1/2 cups broth to a boil.  Stir in polenta; cook 4 minutes, stirring constantly.  Stir in half of the cheese and 1/4 tsp. salt.  Divide polenta among 4 gratin dishes; top with remaining cheese.  Broil 5 minutes. Top each serving with 1/2 cup mushrooms.
  • Enjoy

Meatless Wednesday

The sun is shining and I’m getting summer fever.  Soon we will have plenty of fresh veggies and herbs from the garden.  Even in the summer I still enjoy making soup.  Below is a favorite of mine with fresh garden veggies and herbs.

Summer Garden Soup

2 tsp. olive oil, 1 medium onion, finely chopped, 1 large stalk celery, finely chopped, 2 tsp. finely chopped, peeled fresh ginger, 1/4 lb. green beans, cut into1/2 inch pieces, 2 medium potatoes, unpeeled, cut, and scrubbed, into 1/2 inch cubes, 1 large carrot, peeled and cut into 1/2 inch cubes, 1 medium yellow summer squash, quartered lengthwise, seeded,and cut into 1/2 inch cubes, 8 cups water, 1 bay leaf, 3/4 tsp. salt, 3/4 cup fresh or frozen green peas, 2 plum tomatoes, seeded and coarsely chopped, 2 tbls finely chopped fresh basil leaves, 1 7 1/2 tsp. finely chopped fresh thyme leaves.

  • In a large pot over medium heat, heat oil  Add onion, celery,and ginger.  Sauté until very tender, about 10 minutes.  Add green beans, potatoes, carrot, squash, water, bay leaf, and salt.  Simmer, covered, 20 minutes.
  • Uncover soup.  Simmer 15 minutes.  For last 5 minutes, add peas, tomatoes, basil, and thyme.  Remove bay leaf before serving.
  • Enjoy

April is Stress Awareness/Management Month

Tips to Managing Stress

  • Know your limits – Taking  on more than you can handle is asking for stress.  Learning to say no is important.
  • Alter stressful situations – Finding a way to change things can help prevent a stressful situation from reoccurring.
  • Try changing how you  react – Try to view stressful situations from a more positive perspective.  Reflect on all the things in your life that you appreciate.
  • Nurture yourself – Set aside time to relax daily, do something you enjoy.
  • Increase your resistance to stress – Exercise daily and eat a healthy diet

Stress is defined as mental, emotional, or physical tension or strain.  Too much stress can negatively impact your health.  Spending more time in a lower gear, and looking a the positive aspect of a situation helps to lower and manage stress.

Yoga involves gentle movement, deep breathing and being mindful.  Research shows people who practice Yoga several times a week may receive health benefits including stress relief.

Check out our group exercise schedule and join one of our yoga classes.

Meatless Wednesday

Happy Easter

The traditional Easter dinner usually is a nice ham dinner.  If you are hosting and have a vegetarian guest it would be nice to offer a delicious main dish that is vegan.  The recipe below is a great option and I guarantee even your ham eating guests will want to try a piece of this pie, so make sure you make several.

Layered Mushroom and Cannellini Bean Vegan Easter Pie

10 oz. mushrooms, 1 large red onion, 2-3 cloves of garlic, 200m vegetable stock, salt and pepper, small bunch thyme, 1 tbsp. balsamic glaze, olive oil for frying, 1 can cannellini beans, 1 tbsp. olive oil, 2 large handfuls spinach 4 sheets filo pastry, cut in half, vegan butter for brushing.

  • Preheat oven to 350 degrees
  • Slice mushrooms, finely dice red onion, crush garlic cloves, wash spinach
  • Drizzle a little oil in a large fry pan and add the chopped red onion  Cook for 6-8 minutes on medium heat until translucent and beginning to brown slightly.  Add the crushed garlic for another minute.
  • Add the sliced mushrooms and cook for approx. 6-10 minutes until wilted and a lot of the moisture released has been evaporated.
  • Then add the stock, balsamic glaze, seasoning and thyme  simmer on a gentle heat for 15-20 minutes until you have a rich, thick sauce which can be separated by dragging a wooden spoon through the pan.   Season to taste.
  • In a blender add the cannellini beans, oil and seasoning and blend until you have a thick puree.  You may need to stop the blender every now and then to scrape down the sides.
  • Wilt he spinach, (in micro) then place the spinach between a few pieces of paper towels and squeeze out any excess liquid.  Unwrap and put to one side.
  • Grease your pie dishes and line with 2-3 layers of Filo pastry, brush with oil or vegan butter between each layer.  First spoon in the bean puree and smooth down with back of a spoon, this will also help the pastry mold to the shape of the pie dish better.  Top with wilted spinach, make sure you arrange it for an  even covering.  Top with mushrooms.
  • Scrunch up the sides of the pastry and brush or spray with oil and place in the oven for 25-30 minutes.  The pastry should be golden brown on top and the filling should be piping hot.
  • Allow to cool slightly then either remove from the molds or serve in the pie dish.
  • Enjoy
  • Serves 2

Meatless Wednesday

I know a lot of you are now eating low carb meals but this dish is worth trying on a day that you are craving pasta.

You could use whole wheat or gluten free pasta in place of  the traditional bowties.

Pasta Primavera

3 carrots, peeled,  2 medium zucchini,  2 yellow summer squash,  1 yellow bell pepper,  1 red bell pepper,  1 onion, thinly sliced,  1/4 cup olive oil,  1 tbls. dried Italian herbs,  2 tsp. kosher salt plus more to taste,  2 tsp. ground black pepper, plus more to taste,  1 lb. dried farfalle pasta,  15 cherry tomatoes halved,  3/4 cup shredded Parmesan cheese.

  • Preheat oven to 450F
  • Cut veggies into thin 2 inch long strips
  • On a large, heavy baking sheet, toss the vegetable strips, onion, oil , dried herbs, and 2 tsps. each of salt and pepper to coat
  • Transfer 1/2 of veggie mixture to another large, baking sheet and arrange evenly over both sheets.
  • Bake, stirring after the first 10 minutes, until the carrots are tender and the other veggies begin to brown, about 20 minutes
  • Meanwhile bring a large pot of salted water to a boil.  Add the farfalle and cook, stirring occasionally, until tender until firm to the bite, about 8 minutes
  • Drain, reserving 1 cup of the cooking liquid
  • In a large bowl, toss the pasta with the cooked veggies to combine.
  • Add the cherry tomatoes and enough of the reserved cooking liquid to moisten.  Season the pasta with more salt and pepper to taste
  • Transfer the pasta to bowls.  Sprinkle with the Parmesan cheese and serve
  • Enjoy

Meatless Wednesday

Ok, today is Thursday I know. Oops….

I hope you will enjoy this delish snack or side dish that is so simple yet yummy.

KALE QUINOA BITES

Unsalted butter, 2 1/2 cups cooked quinoa, at room temperature,  4 large eggs, beaten,  1/2 tsp. sea salt,  1 small onion, finely chopped,  1/2 cup crumbled feta,  1 clove garlic, minced,  1 cup very finely chopped kale,  1/2 cup shelled edamame,  3/4 cup breadcrumbs, avocado creamed with a little salt.

  • Preheat oven to 375F, with a rack in the top third.
  • Butter mini-muffin tins and line with a strip of parchment paper in each indent.
  • Combine the quinoa, eggs, and salt in a medium bowl.
  • Stir in the onion, feta, garlic, kale, and edamame.
  • Stir in most of the breadcrumbs and let sit for a few minutes.
  • Fill the muffin tins with the quinoa mixture, pressing the mixture down.
  • Sprinkle with the remaining breadcrumbs.
  • Bake for 25-30 minutes or until baked through.
  • Remove bites from the pan.
  • Spread with salted avocado

Makes 2 dozen mini bites —— Enjoy…….