Tuesday Fitness Tips & Recipes

For a while, every Tuesday we shared a quick fitness tip paired with a simple, healthy recipe. We've collected those weekly posts here in one place so they're easy to find. Each section keeps its original tip and recipe, word for word — dig in.

Welcome to the Series

Hey guys, we are starting a new FREE added bonus to, well….. everyone! We will be adding weekly fitness tips and recipes for anyone who is interested. These are basic, simple tips and tricks paired with AMAZING recipes to help you get the absolute best results. So here goes…

4th of July Cajun Grilled Shrimp

What you need (Serves 4)

For the Cajun Spice Blend:

• 1 teaspoon of sea salt
• 1 teaspoon garlic powder
• 1 teaspoon smoked paprika
• ½ teaspoon ground black pepper
• ½ teaspoon onion powder
• ½ teaspoon ground cayenne powder
• ¾ teaspoon dried oregano
• ¾ teaspoon dried thyme
• ¼ teaspoon red pepper flakes

For the Shrimp:

• 2 Tablespoons olive oil
• 20 extra large shrimp, peeled and deveined

For the Cilantro Dressing:

• 1 Tablespoon coconut oil
• ¼ cup fresh cilantro, minced
• 3 Tablespoons lemon juice
• 2 Tablespoons scallions, whites only, minced
• ¼ teaspoon Worcestershire sauce

1. In a large bowl combine the spice blend and mix well. Add the olive oil and shrimp and toss until well coated.
2. Preheat a grill or grill pan over medium-high heat. Skewer the shrimp by poking through the thickest part of the shrimp and also through the tail, so that it is secured in two places. Grill for about 7 minutes, turning halfway through until cooked through.
3. In a medium bowl combine the cilantro dressing ingredients. Brush the dressing over the cooked shrimp and serve immediately. Enjoy!

Track Your Workouts

The fitness tip this week is simple. Track your workouts! If you can't measure something, you can't grow, or in some cases shrink, it! So you can use a notebook, one of the 100s of apps on your phone, or anything!

Bonus Tip: Write out your monthly goal EVERY DAY in the notebook!

Kale and Cauliflower Pasta

• 1 serving angel hair pasta (a small handful)
• ¾ cup cauliflower florets
• ½ tbsp. olive oil
• ½ shallot (chopped)
• 1 clove garlic (minced)
• a handful of kale (stems removed and roughly torn)
• 1 tbsp. grated Parmesan
• ¼ cup reserved cooking water
• Your favorite protein source

1. Bring a small pot of water (with a lid on it) to a boil (about 4 to 5 minutes).
2. Add 1 serving angel hair pasta (a small handful) and ¾ cup cauliflower florets. Or you can cook the cauliflower separate. This way we just save a little bit of dish cleaning!
3. After 3 minutes, fish out the cauliflower and add to a frying pan over medium-high heat with ½ tbsp. olive oil, ½ shallot (chopped), 1 clove garlic (minced), and a handful of kale (stems removed and roughly torn).
4. Cover and cook 4 minutes. Add cooked pasta, 1 tbsp. grated Parmesan and ¼ cup reserved cooking water and toss to combine.
5. Add your favorite protein source and you're ready for a quick, easy, nutritious meal! Enjoy!

Beat the Morning Frenzy

Be prepared for the morning frenzy. Overnight oats are a great way to get you day going! There are a TON of ways to customize them.

A little planning can go a long way and keep you out of the fast food drive-thru, and keep you in that awesome body you worked so hard for!

Overnight Oats

Recipe Basics.

• Plain oatmeal
• 3/4-1 Cup Milk (less means thicker)
• 1/2 Cup Oatmeal

1. Throw in a jar or covered bowl overnight. Enjoy the next day.

That is the basis. You can do a TON off of this.

Protein Oatmeal: Same as before, instead you use milk or water mixed with protein powder. Added bonus (and calories) throw a scoop of PB Powder in there!

Almond Joy Oatmeal:

• 1/2 Cup rolled oats
• 3/4-1 Cup almond milk
• dash of cocoa powder
• A little shredded coconut
• A few almonds

There are infinite possibilities. What are your favorites?

Celebrate Small Wins

Celebrate small wins! Choose a way to celebrate that doesn't involve food. Buy a new workout outfit or pair of running shoes. Go to a spa for the day or get a pedicure. Or share your success with friends.

Asparagus and Orzo Pasta

• ¼ lb. asparagus (cut into 3-inch pieces)
• ½ cup orzo
• 5 oz. salmon filet
• salt and pepper
• ½ oz. crumbled feta
• ¼ tbsp. chopped dill
• ½ tbsp. lemon juice
• ½ tsp. olive oil
• pepper to taste

1. Preheat the broiler and bring a small pot of water (with a lid) to a boil (about 5 minutes).
2. Add ¼ lb. asparagus (cut into 3-inch pieces) and ½ cup orzo to the pot.
3. After 3 minutes, remove only the asparagus and continue cooking orzo according to package instructions (usually about 6 minutes).
4. While orzo cooks, season 5 oz. salmon filet with salt and pepper and broil for 5 minutes, or until opaque throughout.
5. Meanwhile, whisk together ½ oz. crumbled feta, ¼ tbsp. chopped dill, ½ tbsp. lemon juice, ½ tsp. olive oil, and pepper to taste.
6. Flake the fish and toss together all ingredients.
7. Works great with chicken or pork as well!

Build Muscle to Rev Your Metabolism

Creating muscle is the secret to a revved up metabolism. Think outside of the box when it comes to building strength and revving your metabolism. Throw in some Kettlebells, Band Work or Explosive Bodyweight exercises like jumps, sprints, pull ups etc..

Mixing up power and speed on your kicks, knees, elbows and punches work great as well!

Frog in a Hole

• 1 slice of whole-grain bread
• 1 tsp. butter
• 1 egg

1. Heat a pan over medium-high heat.
2. Spread 1 slice of whole-grain bread with 1 tsp. butter.
3. Use a cookie or biscuit cutter to cut a hole in the center of the bread.
4. Place the bread— buttered-side down— in the pan and crack 1 egg into the hole.
5. Cook until egg sets, about 2 to 4 minutes. (Flip halfway through for a more well-done egg.)

Tips like these pair perfectly with training. Find a class that fits your week, then refuel. New here? Reserve a free session and come sweat with us.