TA FITNESS
  • Home
  • OUR LOCATIONS
    • WEYMOUTH >
      • Schedule
      • Rock Climbing
      • Events!
      • OUR INSTRUCTORS
      • ADULTS/TEEN >
        • FITNESS CLASSES
        • OBSTACLE CLASSES
        • Personal Training
      • Youth >
        • Ninja Programs
        • Drop-in classes/ Open Gym
        • Birthday Parties
        • Parent Night Outs/ Camps
        • Youth Ninja Teams
    • PLYMOUTH >
      • Schedule
      • Events
      • Personal Training
      • Our Instructors
      • Adults/ Teens >
        • Classes
      • Youth >
        • Ninja Programs
        • BIRTHDAY PARTIES
        • Ninja Team
        • Drop-In Classes/ Open Gyms
        • Ninja Camps
  • Memberships & Prices
  • HOST AN EVENT
    • Facility Rentals- Weymouth
    • School Field Trips
    • Birthday Parties- WEYMOUTH
    • BIRTHDAY PARTIES-PLYMOUTH
  • CAREERS
  • Gym Waiver
  • Fitness Blog
  • FAQ

3 Superfood & Super delicious smoothies

8/18/2017

 

Lean n' green 

Picture
Superfood: Flaxseed, spinach/kale, berries
Ingredients
:
1/2c milk or almond milk
1 banana
1/2c berries (blueberries are my favorite!)
1 TBS flaxseed
2c spinach or kale
1 TBS natural peanut butter 
Ice as needed

Directions:
Put ingredients into blender and blend until smooth. Pour into cup and enjoy
Tip: using frozen berries and frozen banana negates needing to use ice

Nutrition:
Calories: 350
Fat: 15
Carbs: 47
Protein: 11
Sugar: 25
Fiber: 15 



Chia, bananas and chocolate oh my! 

Picture
Superfood: chia seeds, cacao powder
Ingredients:
1/2c milk or chocolate almond milk 
1 banana
1 TBS chia seeds
2 TBS cacoa powder (We use navitas naturals)
* You can also add protein powder to the mix for post workout 
Ice as needed
Directions:
Add all ingredients into blender and blend until smooth. 
Nutrition:
Calories: 262
Fat: 5
Carbs: 49
Protein: 7
Fiber: 12
Sugar: 23

Triple berry and coconut 

Picture
Superfoods: blueberries, coconut water, flaxseeds
Ingredients:
1c coconut water
2c strawberries
1/2c blueberries
1/2c blackberries
2 TBS flaxseed
*Tip: Frozen fruits are great instead of using ice
Directions:
Add ingredients into blender and blend until smooth. 
Nutrition:
Calories:
Fat: 7
Carbs: 44
Protein: 6
Fiber: 11
Suagrs: 26

Helloooo smoothie bowls

8/10/2017

 
Smoothies on steroids. These are basically smoothies that you can put into a bowl or tupperware container with loads of even more delicious things on top! Perfect for breakfast, a snack or freeze it for a healthy ice cream alternative.

Chocolate Smoothie bowl

Picture
Superfoods: Bananas, cacao powder
​Ingredients:
1 banana
1/4 c chocolate almond milk or milk
2 TBS cacao powder
1 TBS peanut butter
Toppings:
1/4 Banana 
1 TSP dark chocolate nibs
1/8c hazelnuts 
Directions: 
Add ingredients into blender and blend until smooth. Pour into a bowl or tupperware and add toppings. Enjoy at moment or store in a tupperware container for a quick breakfast or to go snack.
Nutrition:
Calories: 406
Fat: 21
Carbs: 50
Protein: 11
Fiber: 11
​Sugar: 19

Sweet Potato, Quinoa & black bean burger

8/4/2017

 
Picture
This has been one of my favorite means for a long time. Dave and I started buying pre-made veggie burgers in the frozen food aisle and I soon realized that I could create a veggie burger for less money and with more nutrient dense options. It takes a little bit, but the end result is super worth it! Plus, you can make a lot at one time and save them for later use. Note: they're crazy filling, don't make our mistake and eat two at one time!

Makes: 8 servings

Ingredients:
2 medium sized sweet potatoes
1 cup quinoa 
1 can black beans 
Garlic powder, salt and pepper to taste

Directions: 
1. Heat oven to 400 degrees
2. Peel and cut sweet potatoes in half. Place on baking sheet and cook until tender, about 30 minutes. 
3. Cook quinoa as directed on box (Cook 2c water and 1c quinoa until boiling then let simmer until done.)
4. Drain and wash black beans and place into large bowl. 
5. When sweet potatoes are done, place into blender or mash with fork. 
6. Place sweet potato, black beans, quinoa and spices in bowl and mix. 
7. Form into 8 patties (about a well rounded 1/2 cup), place onto baking sheet and cook another 5-10 minutes. 
8. Serve how you wish and enjoy!

For a more BBQ-y feel and taste, put patty on tinfoil on grill for a few minutes, feel free to add BBQ sauce!
​
At home I serve on a big salad or on an ezekiel bun with avocado. Mmmmmm

Nutrition for just patty:
Calories: 143
Fat: 1.5
Carbs: 28.8
Protein: 6.3

With bun and 1/2 avocado:
Calories: 443
Fat: 15
Carbs: 69
​Protein: 16

Plant based hotdogs

8/4/2017

 
Picture

Carrot Hotdogs ​

Oh ya.... they're delicious. And super healthy! 
​Makes: 4
Ingredients:
4 thick carrots
2 TBS soy sauce (or Bragg liquid aminos if vegan)
1/4 TSP onion powder chopped onions to taste
1/4 TSP garlic powder or to taste
Salt to taste
Pepper to taste

Directions:
1. Preheat oven to 425 and line baking pan with parchment paper
2. Peel carrots. If you'd like a real hot dog look, round the edges
3. In a bowl, mix together soy sauce or liquid aminos, onion powder, and garlic powder. Let carrots marinate while oven heats up. 
4. Transfer to baking pan and let bake for 35 minutes or until tender. Every 5 minutes re-marinate with mixture .
5. Remove from oven, add favorite toppings and serve!

(I used an ezekiel bread roll, and ketchup)

Nutrition of just hotdog:
Calories: 47
Fat: 0
Carbs: 10
Protein: 3

With roll:
Calories: 217
Fat: 1.5
Carbs: 44
​Protein: 12

What do vegans eat at a bbq?!?

8/4/2017

 
Picture
It's been a little over a month since Dave and I went vegan. It's been easy, but we haven't run into any social situations yet (I know, we're losers). This weekend my sister comes home from Oman where she has lived/worked the last year. So, the family is having a BBQ. This is our first true test of; can we be in a social setting and not come off as those people who bring their own food to parties (insert eye-roll). I decided to take this as an opportunity to create some plant-based party/BBQ foods that are healthy and enjoyable for all!
First, I thought about the foods commonly at BBQ's.
-Hot dogs
-Burgers
-Kabobs
-Salad
-Fruits
-Chips 
-Deserts
-Finger foods

If I'm missing anything it's because I don't frequent BBQ's often (again, we're losers). 
So, please check out each of the recipes I've made. Even if you're not vegan, these are all great plant based foods that are super healthy and friendly to all, I hope :)

Plant based hotdogs
Sweet potato quinoa & black bean burger

    Categories

    All
    21 Day Fix Recipes
    Bootcamp
    Clean Eating
    Clean Eating March
    Daily Motivation
    Fit Tips
    Healthy Recipes
    Muscle Building Workout
    New Years Resolution
    Obstacle Course Runs
    Running
    Spartan
    Tough Mudder
    Weight Loss
    Workout Of The Day

    Author
    Jen Cavanagh

    Jen is a Certified Personal Trainer/Weight Loss Specialist. She is dedicated to helping everyone achieve their goals as well as sharing her journey throughout her own goals.

    Archives

    September 2024
    June 2024
    May 2024
    April 2024
    February 2024
    January 2024
    December 2023
    May 2023
    March 2023
    February 2023
    January 2023
    May 2020
    November 2019
    September 2019
    July 2019
    November 2018
    October 2018
    August 2018
    July 2018
    April 2018
    February 2018
    January 2018
    October 2017
    September 2017
    August 2017
    July 2017
    February 2017
    December 2016
    August 2016
    July 2016
    March 2016
    February 2016
    January 2016
    October 2015
    May 2015
    March 2015
    February 2015
    January 2015
    December 2014
    November 2014
    July 2014
    June 2014
    May 2014
    April 2014
    March 2014
    February 2014
    January 2014
    December 2013

    Categories

    All
    21 Day Fix Recipes
    Bootcamp
    Clean Eating
    Clean Eating March
    Daily Motivation
    Fit Tips
    Healthy Recipes
    Muscle Building Workout
    New Years Resolution
    Obstacle Course Runs
    Running
    Spartan
    Tough Mudder
    Weight Loss
    Workout Of The Day

    RSS Feed

  • Home
  • OUR LOCATIONS
    • WEYMOUTH >
      • Schedule
      • Rock Climbing
      • Events!
      • OUR INSTRUCTORS
      • ADULTS/TEEN >
        • FITNESS CLASSES
        • OBSTACLE CLASSES
        • Personal Training
      • Youth >
        • Ninja Programs
        • Drop-in classes/ Open Gym
        • Birthday Parties
        • Parent Night Outs/ Camps
        • Youth Ninja Teams
    • PLYMOUTH >
      • Schedule
      • Events
      • Personal Training
      • Our Instructors
      • Adults/ Teens >
        • Classes
      • Youth >
        • Ninja Programs
        • BIRTHDAY PARTIES
        • Ninja Team
        • Drop-In Classes/ Open Gyms
        • Ninja Camps
  • Memberships & Prices
  • HOST AN EVENT
    • Facility Rentals- Weymouth
    • School Field Trips
    • Birthday Parties- WEYMOUTH
    • BIRTHDAY PARTIES-PLYMOUTH
  • CAREERS
  • Gym Waiver
  • Fitness Blog
  • FAQ