Quinoa is a seed that can be cooked like a whole grain. Quinoa has many health benefits including a high amount of protein, 9 amino acids, and its cholesterol free. Quinoa's light flavor also makes it a good addition with almost any meal. Try cooking 1 cup of uncooked quinoa at the beginning of the week and then experiment with all the different recipes you can make with this staple food. Below are three recipes that you can make out of one 1 cup batch of quinoa.
1 Cup Plain or Vanilla Low Fat Greek Yogurt
½ Cup of Cooked and Cooled Quinoa
½ Cup Pomegranate Seeds or Blueberries
1 Teaspoon Honey
1 Tablespoon of Cashews
Combine all ingredients in a small bowl. Mix well. Enjoy!
Quinoa salad with goat cheese and fresh herbs
Trainer Brittany shares her and her roommate Julia's favorite summertime smoothie.
"We love this smoothie because it's simple and packed full of protein and antioxidants. It takes only five minutes to make and can be used as a snack or meal replacement if you add protein powder!"
1 cup Blueberries
3/4 cup Blackberries
1 cup Vanilla Almond Milk
2 Tablespoons Peanut Butter
1 Tablespoon Raw Agave
1/4 Cup Flax Seeds
Combine all ingredients in a blender. Blend on high, adding ice until your desired consistency.
1 Bunch of Kale
1 Tablespoon Olive Oil or Grapeseed Oil
1 Teaspoon Sea Salt
1. Preheat oven to 350 degrees F.
2. With a knife, kitchen shears, or your hands carefully remove the kale leaves from the thick stems and tear the leaves into small bite size pieces. Wash and thoroughly dry kale with a salad spinner or pat dry with a paper towel.
3. Put kale leaves into a mixing bowl and then drizzle kale with olive/grapeseed oil. Mix leaves in the bowl until completely covered in oil.
4. Sprinkle with 1 teaspoon sea salt.
5. Put kale leaves on a cookie sheet and then bake until the edges are brown but are not burnt. This should take about 10 to 12 minutes.
Today is our first Fit Tip Friday. Today's tip is to have active rest days compared to taking full days off from working out. Active rest means that you are moving your body with a low-intensity activity, but not pushing yourself like in your normal workouts. Active rest decreases the amount of lactic acid in our bodies, speeds up muscle recovery and helps to keep our minds focused on our personal health and fitness journeys. Below are a few examples of things to do on your next active rest day.
2) Walk your dog
3) Go for a relaxing bike ride
4) Play Frisbee
5) Jump on a trampoline
6) Go for a swim
7) Go sailing
8) Play a match of volleyball
9) Give yourself a foam roller massage
10) Go rollerblading
Your RFC Fit Fam team wishes you a happy Friday and a fit weekend!
meet group fitness instructor Brittany verner
1. Which classes do you teach?
I teach Cycle n’ Circuit Training on Wednesday nights from 7-8 pm at Ravenswood Fitness Center. It's a great class that mixes a 35 minute high intensity spin session with a 20 minute full body strength session afterwards.
2. How did you get started in health and fitness?
I did track & field and horseback riding in high school. However, I really didn’t get into health and fitness until after I studied abroad for a semester in college. I put on 15 lbs in 6 months and realized that if I wanted to maintain a healthy weight that not only did I need to make exercise a daily activity, but I also had to make healthier food choices. Since then I have taken a holistic approach to health and fitness and made it a priority in my life.
3. How would you describe your training style?
I like fast paced workouts that push those taking my workout to the limits. I also get bored easily so I like a lot of variety in the exercises that I use.
7. Do you have a fitness role model? If yes, who are they and why do you look up to them?
My fitness role model is Zuzana Light. Her passion and positive attitude made me want to become an instructor. When I first started making health and fitness a lifestyle, I learned a lot of what I know now from her.
Attention Ravenwood members! Starting tomorrow we are going to implement themed posts for each day of the week. We are always looking for ways to help you all in your fitness journeys and share our information as a community. These posts will help you reach your fitness goals with our philosophy of holistic health. If you would like to contribute your favorite recipes or tips, please feel free to email us at firstname.lastname@example.org.
Meal Prep Monday
One highlighted meal that you can prepare on Monday and eat throughout the week.
Great workout t-shirts that we see around the gym. If you would like to have your t-shirt featured, you can submit it to the email above.
TV Workout Wednesday!
Workouts designed to be done during your favorite TV shows.
Fun Interviews with our Trainers and Instructors featuring their favorite exercises, tips, meals, and inspirational quotes.
Fit Friday Tips
Fitness and health tips that will not only keep you on track during the weekend, but for the rest of your life.
Healthy Snack Saturday
Yummy and healthy snacks from trainers and members!
Relax each Sunday with a new smoothie recipe that will leave you satisfied and cooled off this summer.
Ed has been with us since the day we opened and we're lucky to have him. A dedicated member with a quick wit, Ed won three FREE months of membership for T-Shirt Tuesdays Summer Edition! Congratulations Ed- keep wearing that shirt every Tuesday and you've got a chance to win more free months!
Don’t forget! All members who have their dues taken directly from their checking account via their transit and account #s are eligible for this quarterly drawing every March, June, September, and December and have a chance to win ONE FREE MONTH of membership.
Drop of a voided check at the front desk and get entered for the next drawing June 2014 today!
Brett has been a member for almost 3 years now and when we told him he had won a full year of membership he was floored- "I've never won anything! This is the first time!" Who says dreams don't come true? This year there were a total of 41 members eligible to win a FREE year of membership- not bad odds! Don't forget that for every person you refer that joins for a regular 12 or 24 month membership (not a Family Add-on) you get both a FREE month added on at the end of your initial term and an entry into our Annual Refer-A-Friend Raffle! Less than 12 months until the next one...
RFC staff. We want to share our fitness knowledge with you!