Asheville OWLS Training

09/23/2021

It’s treat time! Homemade shakes are so much healthier than a Frappe-thingy AND you can actually pronounce all 4 ingredients. ⬅️Swipe to compare.

🥤Leah’s Chocolate Peanut Butter Ba-nanza Shake
- 1 frozen banana
- 2 T natural peanut butter
- 2 T dry cocoa powder
- 1/2 C almond milk

Blend all ingredients in a high-power blender.
(T=tablespoon, C=cup)
Makes 1 serving = 10 ounces
Personally, I could only drink 1/2. So I would divide mine into 2 5-ounce servings but I’m being generous here. You’re welcome.

This 10 ounce decadent shake weighs in with:
- 335 calories
- 12 grams protein
- 19 grams fat
- 15 grams sugar*
- 7 grams dietary fiber

*A medium banana has 14 grams of sugar. Reduce to 1/2 banana to cut sugar content and cut 50 calories.

For full transparency: I love Chick-fil-A milkshakes. My son never finishes his but guess who does? 🙋🏻

09/17/2021

Be sure your first meal of the day is packed with protein and nutrients. Here is a VERY simple way to prepare eggs for on-the-go breakfast.

Leah’s Egg Bake
6 ingredients:

12 eggs
1/4 cup almond milk (any milk will work)
2 cups squeeze-dried shredded zucchini (any veggies you have)
1 cup shredded cheddar cheese (optional)
2 chicken sausages, sliced (optional)
1 cup cooked quinoa (optional)

Throw in any add-ins. I just look in my frig and see what’s available. It’s a good opportunity to use veggies that might go bad.

1️⃣ Preheat oven to 375°. Spray 9 x 13 casserole dish with nonstick spray.
2️⃣ Break all eggs into a large bowl. Whisk with salt & pepper to taste and 1/4 cup milk.
3️⃣ Stir in your fillings. This is like pizza toppings - whatever you like will work.
4️⃣ Bake about 30 minutes until puffy and browned to liking.

A 9 x 13 dish makes 6 servings.
2 squares (as pictured) = 1 serving

Each serving has:
264 Calories
9 g Carbs
2 g Sugar
21 g Protein
These values will vary of course with toppings added.

Enjoy! And thanks to my sister for your healthy culinary inspiration!

09/13/2021

Join me for 💥Muscle Pump💥 each Mon & Wed at the Asheville Racquet Club Downtown at 9:30 AM.

Work all major muscle groups in this 45-minute class.

💥Members, just show up in the Group Fitness room (downtown location). No reservation needed.

💥Non-members, contact me for 3 free trial passes to the ARC facilities and come to my class!

Try these 4-exercises for a simple at-home full-body circuit.
⬅️Swipe to see photos of each exercise.
1️⃣ Glute Bridge
2️⃣ Tall Plank
3️⃣ Triceps Skull Crush
4️⃣ Forearm Plank

✅30-45 seconds / exercise
✅2-3 rounds

SEE YOU IN CLASS!!!

Message me with questions & reach out if I can help you reach fitness goals!

09/05/2021

Join me for Muscle Pump every Monday & Wednesday at 9:30 AM in the group fitness room at ARC Downtown. Starts tomorrow, Labor Day!

💪🏽This class targets all major muscle groups in just 45 minutes. Prior to the Pandemic, this class was my jam and I taught it for years. I’m so excited to get back to it. Hoping to see some old & new faces.

This class is included with ARC membership - just show up to class. Not a member but interested? Message me for 3 free trial passes.

See you in class!

08/28/2021

I polled my group before this morning’s bootcamp at Mountain Air Country Club. I asked what kind of workout they were hoping for. I had never met a few of the students and I wanted to feel out the vibe.
One woman promptly gave me the BEST answer I’ve ever heard. Without hesitation she said, “I like to paraphrase JFK. We come to bootcamp not because it’s easy but because it’s hard.” At that moment I knew it was game on!
I also want to mention that this woman is a retiree. You are never too old to push yourself and do hard workouts. This group was impressive! 😲

I love teaching (even on a Saturday) at in gorgeous Burnsville, NC.

And as a perk, they let me use their private trails after class. So I got to do MY favorite workout currently: trail running.
Grateful 🙏

08/27/2021

Plan. Prioritize. Prepare.

0 Likes, 0 Comments - Asheville OWLS Training () on Instagram: “Plan. Prioritize. Prepare. . Simple but not easy, food prep can be overwhelming. Check out this…”