You vs You 2023

06/03/2024

Canned Salmon and Zucchini Noodles🫕

💪PACKED with 33 grams of protein💪

💥Makes one serving and only takes 10 minutes!💥

Ingredients:
2 tsp Extra Virgin Olive Oil
1/4 cup Red Onion (thinly sliced)
1 Zucchini (large, spiralized)
1/2 Lemon (juiced, plus extra for garnish)
1 tsp Italian Seasoning
4 ozs Canned Wild Salmon (drained and broken into large chunks)

Directions:
Heat a pan over medium heat. Add the oil, and once the oil is hot, add the onion and zucchini. Sauté for two to three minutes until softened, tossing them as they cook.
Before serving, add lemon juice and Italian seasoning and toss to combine. Transfer to a serving dish. Add the salmon on top. Garnish with the remaining lemon and enjoy!

For more flavor, add minced garlic and cherry tomatoes to the zucchini as it cooks!

Additional Toppings: Fresh dill and/or pine nuts.
Leftovers: Refrigerate in an airtight container for up to two days.

Nutrition Facts/Serving:
Calories: 313
Fat: 16g
Carbs: 11g
Fiber: 3g
Sugar: 7g
Protein: 33g
Cholesterol: 75mg
Sodium: 455mg
Iron: 1mg

If you make this dish, let us know what you think!!

06/03/2024

Hey You vs You CREW! We wanted to share this list of The 16 Most Inspiring, Life-Changing Motivational Articles EVER! Hope you’re able to find some inspiration here and if you have a favorite inspirational article, share it in the comments!

"These all go to 11" Ok, I admit it. I'm a sucker for inspirational articles.

05/22/2024

Happy week 5 of You vs You crew!! We at SPENGA Carmel wanted to share with you this Macro Cheat Sheet: The Three Essential Nutrients the body needs. Reminder to fuel your body while you WERK! 💪💚

05/23/2023

⚡️We're ready to give one of you the gift of relaxation with a Perform Better Massage Gun! Entry details below!

1. Like this post
2. Follow your local studio IG page
3. use the template in stories to share you mid-callenge results. Be sure to tag Spenga and your local page

05/15/2023

🍝Mediterranean-Inspired Orzo Pasta Salad🥗

🙌One of the BEST side dishes you will ever experience🙌

PASTA SALAD
8 oz. dry orzo (for gluten-free* we like DeLallo // 8 oz. or 227 g dry yields ~3 cups or 480 g cooked // or sub equivalent amount of farro, bulgar, or barley)
1/2 cup finely chopped red onion (1/2 medium onion yields ~1/2 cup or 70 g)
1 cup cherry tomatoes, quartered
3/4 cup finely chopped yellow bell pepper (1 medium pepper yields ~3/4 cup or 115 g // or sub red or orange)
3/4 cup pitted kalamata olives, roughly chopped
1/2 cup marinated artichoke hearts, roughly chopped (we used Native Forest)
1/4 cup finely chopped fresh parsley, large stems removed
1/2 cup chopped fresh basil, large stems removed
DRESSING
2 Tbsp olive oil (plus more for tossing pasta)
2 Tbsp lemon juice (1 medium lemon yields ~2 Tbsp or 30 ml)
2 tsp lemon zest (1 medium lemon yields ~2 tsp zest)
1/2 tsp garlic powder
1 Tbsp maple syrup

1 tsp dried Italian herb seasoning (or sub dried basil + oregano)
1/2 tsp each sea salt and black pepper
1 Tbsp nutritional yeast
2 Tbsp pasta water
Instructions

Bring a large pot of salted water to a boil. Add the orzo and cook according to the package instructions. Reserve 1/4 cup (60 ml) of pasta water, drain the pasta, rinse with cold water, and toss with a little olive oil. Set aside to cool.
While the water boils/pasta cooks, prep the pasta salad ingredients and make the dressing.
Add the olive oil, lemon juice, lemon zest, garlic powder, maple syrup, Italian herbs, salt, pepper, nutritional yeast, and pasta water (once it’s ready) to a large mixing bowl and whisk to combine. Add the finely chopped red onion and mix again.
Add the tomatoes, bell pepper, olives, artichoke hearts, parsley, and cooked orzo to the mixing bowl. Toss well to combine.

Mix in the basil just before serving. Taste and adjust as needed, adding more salt for overall flavor, lemon juice for brightness, or herbs for freshness. Store in an airtight container in the refrigerator for 3-4 days. Not freezer friendly.

If you make it, tell us what you think!!!

⚡️Makes 6 servings - 1 cup = 1 serving
⚡️Gluten free friendly
⚡️Vegetarian/Vegan friendly
⚡️39.9 carbs per serving for our diabetic friends

05/15/2023

⚡️This weeks giveaway⚡️

This week, we want to hear your “why” SPENGA crew! Why do you RIDE-REP-REVIVE?! Why do you choose to sweat with this community? There are a lot of other studios out there, and we want to know why SPENGA is the place you come to WERK it out each week. Share your “why” with us for a chance to win a pair of TIEM shoes! Entry details below:

1. Following the SPENGA instagram page and our SPENGA Carmel IG page!
2. Like this post on SPENGA IG page
3. Use this template ( blank template) to share why you SPENGA. Be sure to tag and our page

Giveaway closes on 5/19. Winner will be announced on SPENGAs story on 5/20. This giveaway is not affiliated with IG. 18+ to enter, open to US residents only.

05/11/2023

🥳TODAY IS THE DAY!!!🥳

Nutrition Webinar:
-Fueling for Workouts + On-the-GO Fueling Today 2pm-2:30pm!
https://us02web.zoom.us/j/9643533195

We will see you there!!

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05/10/2023

SPENGA CARMEL, we are so excited to get started on these Nutrition Webinars… We can’t wait to share some awesome lifestyle and nutrition tips with you all💪💚💯

05/09/2023

⬇️THE BEST BLUEBERRY MUFFINS YOU WILL EVER HAVE⬇️

*gluten-free *vegan/vegetarian friendly

▢ 60 g (¼ cup) coconut oil (or sub olive or vegetable oil)
▢ 200 ml (⅘ cup) unsweetened almond milk (or any other plant-based milk)
▢ 2 tablespoons lemon juice *
▢ 8 tablespoons maple syrup (or sub any other sweetener)
▢ 1 teaspoon vanilla extract
▢ Pinch salt
▢ 150 g (1 ¼ cup) ground almonds (almond meal) **
▢ 150 g (1 ¼ cup) gluten-free flour blend (or sub plain flour if not gluten-free)
▢ 2 heaped teaspoons baking powder (ensure gluten-free if necessary)
▢ ¼ teaspoon bicarbonate of soda (baking soda)
▢ 100 g (1 cup) fresh blueberries

Instructions
Preheat oven to 180 degrees Celsius (350 degrees Fahrenheit).
Place the coconut oil in a large bowl and melt over a saucepan of boiling water or in the microwave (skip this step if using any other oil).
Once melted, add the milk to the same bowl along with the lemon juice, maple syrup, vanilla, salt and ground almonds.
Sift in the flour, baking powder and bicarbonate of soda.
Mix well, adding a tiny splash more milk if it’s looking too dry.
Add the fresh blueberries and fold in gently, to make sure you don’t crush them.
Transfer the mixture between muffin cases in a muffin tin.
Bake in the oven for 20 minutes until risen and an inserted skewer comes out clean.
Tastes best when fresh, but keeps covered in the fridge for up to a few days.

*approx. 21g carbs per muffin (for our diabetic friends🤗)

05/09/2023

⚡️GOOOOOD MORNING YOU VS YOU CREW⚡️

You all are doing so great with this challenge and we hope you are rewarding yourselves! We also hope you are giving yourselves the nutrients and hydration that you deserve!!! Sometimes, the nutrition and hydration can be the hardest part of your health journey: #1 that is okay and you’re not alone in that! #2 That is what we are here to support you with!

We have our “Fueling for Workouts + On-the-Go Fueling” nutrition webinar this Thursday, May 11th @ 2-2:30pm!

We will be going over pre workout fuel and post workout refueling, hydration, quick/convenient meals/snack options, and fueling while traveling!

🪫In just 30 minutes, you are going to be able to set your ground werk when it comes to filling up your energy tank and keeping your body fueled for your daily life or for all your spontaneous adventures🔋

CAN’T WAIT TO SEE YOU THERE🤩

05/02/2023

05/02/2023

Ok you guys!! I completely dropped the kettlebell on this one! I am so sorry that the posts weren't gong through! They were being blocked by FB! I truly apologize! I am not very good at FB but I am learning and I promise to do better!
😀