Kayotic Fitness - Eastern Shore

06/23/2026

👩‍🍳It’s Foodie Tuesday!👩‍🍳

Sheet Pan Pork Tenderloin Recipe

Dinner doesn’t get easier than this flavorful pork-and-veggie dinner that cooks all on one sheet pan. The simple method requires no marinade and no need to sear the meat first. It calls for everyday pantry spices, potatoes, asparagus, and a 2-ingredient creamy mustard dipping sauce.

INGREDIENTS
1 ½ teaspoons chili powder
½ teaspoon onion powder
½ teaspoon garlic powder
½ teaspoon fine salt
¼ teaspoon black pepper
⅛ teaspoon chipotle powder, optional (sub paprika or omit for less heat)
1–1 ½ lbs Yukon gold baby potatoes, sliced ~¼ inch thick
1 tablespoon avocado oil or olive oil, divided
1 lb asparagus, medium thickness, ends trimmed*
1 ¼ lb pork tenderloin
2 tablespoons mayonnaise (may substitute plain greek yogurt)
2 tablespoons whole grain mustard (may substitute dijon)

INSTRUCTIONS

1. Preheat the oven to 425°F.

2. In a small bowl, combine the chili powder, onion powder, garlic powder, salt, pepper, and chipotle powder (if using); set aside.

3. Place the sliced potatoes on a large sheet pan. Drizzle ½ tablespoon oil and ½ teaspoon of the seasoning mix over the potatoes. Toss to coat and spread out in an even layer.

4. Pat the pork tenderloin dry with a paper towel. Place it in the middle of the pan.

5. Set aside ½ teaspoon of the seasoning mix for the asparagus. Rub the remaining seasoning over the pork tenderloin, coating all sides.

6 Place the sheet pan in the oven and bake for 10 minutes.

7. After 10 minutes, remove the sheet pan from the oven and use tongs or a spatula to toss the potatoes and make room on the sheet pan for the asparagus.*

8. Add the asparagus to the pan. Drizzle the remaining ½ tablespoon oil and the reserved ½ teaspoon seasoning over the asparagus.
Use the tongs to toss the asparagus until coated, then spread it out in an even layer.

9. Return the pan to the oven and continue to bake until the pork reaches an internal temperature of 145°, 20 to 25 minutes more (check that the asparagus isn’t getting too browned, and remove it if it is.).

10. Meanwhile, prepare the dipping sauce: In a small bowl, stir together the mayo and mustard until mixed.

11. Slice the pork and serve it with the roasted vegetables and sauce.

12. Store leftovers in an airtight container in the refrigerator for up to 3 days.

06/18/2026

🚨URGENT🚨
DUE TO EXTREME WEATHER WE WILL BE CLOSED FOR BOTH 4:30 AND 5:30PM CLASS TIMES TODAY! PLEASE BE SAFE EVERYONE!

06/16/2026

👩‍🍳It’s Foodie Tuesday!👩‍🍳

Mediterranean Beef Stir-Fry with Feta, Zucchini and Cherry Tomatoes!

Mediterranean Beef Stir-Fry with Feta, Zucchini and Cherry Tomatoes is a vibrant, 30-minute skillet dinner that’s full of bold flavor, fresh vegetables, savory ground beef, and creamy feta cheese.

Ingredients:

• 1 lb lean ground beef
• 2 tbsp olive oil
• 1 red bell pepper, diced
• 1 medium zucchini, sliced into half-moons
• 1 cup cherry tomatoes, halved
• 2 cloves garlic, minced
• 1 tsp smoked paprika
• 1 tsp dried oregano
• ½ tsp ground cumin
• ¼ tsp chili flakes (optional)
• Salt and black pepper, to taste
• ½ cup crumbled feta cheese
• 2 tbsp fresh parsley, chopped

Instructions:

1. Heat olive oil in a large skillet over medium-high heat.

2. Add ground beef and cook until browned, breaking it apart with a spatula.

3. Add garlic and sauté for 30 seconds until fragrant.

4. Stir in diced red bell pepper and sliced zucchini. Cook 4-5 minutes until slightly tender.

5. Season with smoked paprika, oregano, cumin, chili flakes (if using), salt, and pepper.
Stir well.

6. Add halved cherry tomatoes and cook for 2-3 minutes until they just start to soften.

7. Remove from heat, sprinkle with crumbled feta cheese and chopped parsley.

8. Serve hot over couscous, rice, or with warm pita bread.

06/09/2026

👩‍🍳It’s Foodie Tuesday!👩‍🍳

Slow Cooker Honey Mustard Chicken

Slow Cooker Honey Mustard Chicken that’s sweet-tangy, juicy, and hands-off. A family-friendly, gluten-free weeknight dinner with a glossy, saucy finish. So easy!

Ingredients

2 lb boneless skinless chicken breasts
1/2 head of cabbage - chopped
3-4 cups fresh spinach
1/2 cup honey
1/3 cup Dijon mustard
2 tbsp whole grain mustard
2 tbsp apple cider vinegar
3 cloves garlic, minced
1/2 tsp paprika
1/2 tsp onion powder
1/2 tsp kosher salt or to taste
1/4 tsp black pepper
2 tbsp water

Instructions:

1. Whisk the honey, Dijon, whole grain mustard, apple cider vinegar, garlic, paprika, onion powder, salt, and pepper, water in a bowl until smooth.

2. Place the cabbage on the bottom of crockpot with a drizzle of olive oil, add chicken breasts on top of the cabbage in the slow cooker in a single layer. Pour the honey mustard mixture over the top and turn the chicken to coat.

3. Cover and cook on Low for 4–5 hours or on High for 2–3 hours, until the chicken is cooked through and reaches 165°F internally.

4. Add fresh spinach to crockpot and let it cook for 5 minutes.

5. Slice/shred the chicken and stir with the sauce.

6. Serve with your favorite sides. *Pairs great with roasted vegetables.

06/02/2026

Childcare Help Needed at Kayotic Fitness

🕘 Monday–Friday, 8:20 AM–9:20 AM
📍 Kayotic Fitness

This is a great opportunity for a college student or stay-at-home mom looking for a little extra income. If you’re a parent, you’re welcome to bring your little one along if it’s a good fit.

We’re looking for someone who is dependable, caring, and enjoys being around children.

Interested? Send us a message for more details! 😊

06/02/2026

👩‍🍳It’s Foodie Tuesday!👩‍🍳

Sheet Pan Greek Chicken {Meal Prep}

This Sheet Pan Greek Chicken is an easy dinner that doubles as meal prep! You'll love this tasty combo of chicken, potatoes and veggies.

Ingredients:

3 small Yukon gold potatoes chopped into 1-inch pieces
1 lb chicken breasts, diced
1 red pepper, diced
1 yellow pepper, diced
1 zucchini, thickly sliced
1 red onion, thickly sliced
2 tbsp olive oil
2 tbsp lemon juice
4 cloves garlic minced
1 tbsp oregano
1 tsp salt
1/2 tsp pepper
1/4 cup feta cheese, crumbled (leave out for Whole 30)

Instructions:

1. Preheat oven to 400 F. Add potatoes and a bit of olive oil and salt and pepper to a parchment-lined sheet pan. Bake for 15 minutes.

2. Add remaining ingredients except for feta and toss well to combine. Bake another 15 minutes until chicken is fully cooked.

3. Remove from oven and divide mixture into 4 portions. Top with feta cheese (optional) and serve. Keeps in fridge up to 5 days.

4. Enjoy!

06/01/2026

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05/26/2026

👩‍🍳It’s Foodie Tuesday!👩‍🍳

Garlic Chicken Bowls

Ingredients (2 servings)

For the chicken:

2 boneless skinless chicken breasts
1 tbsp olive oil
1 tsp garlic powder
1 tsp paprika
Salt & pepper

For the bowls:

2 cups cooked rice or cauliflower rice
3 cups broccoli florets

Garlic yogurt sauce:

¾ cup plain Greek yogurt
1–2 cloves garlic, minced
1 tbsp lemon juice
Salt & pepper
Optional: parsley or dill

Directions:

1. Roast the broccoli
Preheat oven to 425°F.
Toss broccoli with a little olive oil, salt, and pepper.
Spread on a baking sheet.
Roast for 20–25 minutes until browned on the edges.

2. Cook the chicken
Pat chicken dry.
Rub with olive oil, garlic powder, paprika, salt, and pepper.
Grill or cook in skillet over medium-high heat for about:
5–7 minutes per side
Internal temperature should reach 165°F.
Let rest 5 minutes, then slice.

3. Make the sauce
Mix together:
Greek yogurt
Garlic
Lemon juice
Salt & pepper
Optional:
Add a splash of water to thin it out.

4. Assemble bowls
Add to each bowl:
Rice or cauliflower rice
Roasted broccoli
Sliced chicken
Drizzle with garlic yogurt sauce
Optional toppings:
Cucumbers
Feta
Hot sauce
Avocado

05/22/2026

05/19/2026

👩‍🍳It’s Foodie Tuesday!👩‍🍳

Lemon Herb Salmon & Roasted Veggies

Ingredients: (For the Salmon)

•4 salmon fillets (about 6 oz each)
•3 tbsp unsalted butter, melted (or olive oil)
•2 tbsp fresh lemon juice
•1 tsp minced fresh herbs (dill, parsley, or rosemary)
•2 cloves garlic, minced
•Salt and black pepper, to taste

For the Roasted Veggies:

• 12 oz fresh green beans trimmed
• 1 lb broccoli florets, and/or carrots sliced into thin sticks
• 2 tbsp extra virgin olive oil
• 1 tsp salt and 3/4 tsp pepper

Instructions:

1. Preheat & Prep: Preheat your oven to 400°F. Line a large, rimmed baking sheet with aluminum foil or parchment paper.

2. Season Vegetables: Toss your green beans and broccoli or carrots in a bowl with olive oil, salt, and pepper. Spread the veggies evenly on the sheet pan, leaving space in the center for the salmon.

3. Season Salmon: Place your salmon fillets in the center of the pan. Brush each fillet generously with the melted butter, lemon juice, garlic, and herbs.

4. Bake: Bake in the preheated oven for 12–18 minutes, depending on the thickness of the salmon. The fish is done when it flakes easily with a fork and the vegetables are tender.

5. Serve: Garnish with fresh parsley and extra lemon wedges before serving.