demo-attachment-443-3578

September Leaderboard Challenge

When, while the lovely valley teems with vapor around me, and the meridian sun strikes the upper surface of the impenetrable foliage of my trees, and but a few stray gleams steal into the inner sanctuary,
I throw myself down among the tall grass by the trickling stream; and, as I lie close to the earth,
a thousand unknown plants are noticed by me: when I hear the buzz of the little world among the stalks, and grow familiar with the countless indescribable forms of the insects and flies, then I feel the presence of the Almighty, who formed us in his own image, and the breath of that universal love which bears and sustains us, as it floats around us in an eternity of bliss;

and then, my friend, when darkness overspreads my eyes, and heaven and earth seem to dwell in my soul and absorb its power, like the form of a beloved mistress, then I often think with longing, Oh, would I could describe these conceptions, could impress upon paper all that is living so full and warm within me, that it might be the mirror of my soul, as my soul is the mirror of the infinite God!

O my friend — but it is too much for my strength — I sink under the weight of the splendor of these visions! A wonderful serenity has taken possession of my entire soul, like these sweet mornings of spring which I enjoy with my whole heart. I am alone, and feel the charm of existence in this spot, which was created for the bliss of souls like mine.

I am so happy, my dear friend, so absorbed in the exquisite sense of mere tranquil existence, that I neglect my talents. I should be incapable of drawing a single stroke at the present moment; and yet I feel that I never was a greater artist than now.

When, while the lovely valley teems with vapor around me, and the meridian sun strikes the upper surface of the impenetrable foliage of my trees, and but a few stray gleams steal into the inner sanctuary,
I throw myself down among the tall grass by the trickling stream; and, as I lie close to the earth, a thousand unknown plants are noticed by me: when I hear the buzz of the little world among the stalks, and grow familiar with the countless indescribable forms of the insects and flies, then I feel the presence of the Almighty, who formed us in his own image, and the breath of that universal love which bears and sustains us, as it floats around us in an eternity of bliss; and then, my friend,

when darkness overspreads my eyes, and heaven and earth seem to dwell in my soul and absorb its power, like the form of a beloved mistress, then I often think with longing, Oh, would I could describe these conceptions, could impress upon paper all that is living so full and warm within me.

demo-attachment-441-oak-ridge-104060_1920

September Leaderboard Challenge

September Strength Leaderboard Challenge We are excited to launch the September Leaderboard Challenge! This month we will focus on the Strength portion of the fitness continuum. To make it fair across all weight classes we will use the Wilk’s Coe…

demo-attachment-439-5524

September Leaderboard Challenge

September Strength Leaderboard Challenge We are excited to launch the September Leaderboard Challenge! This month we will focus on the Strength portion of the fitness continuum. To make it fair across all weight classes we will use the Wilk’s Coe…

demo-attachment-437-654

September Leaderboard Challenge

September Strength Leaderboard Challenge We are excited to launch the September Leaderboard Challenge! This month we will focus on the Strength portion of the fitness continuum. To make it fair across all weight classes we will use the Wilk’s Coe…

demo-attachment-435-O6CW960

September Leaderboard Challenge

September Strength Leaderboard Challenge We are excited to launch the September Leaderboard Challenge! This month we will focus on the Strength portion of the fitness continuum. To make it fair across all weight classes we will use the Wilk’s Coe…

5 tips to stay on track this Holiday season!

With the holidays here it is easy to let your goals sliiiiiiiiiiiiiiiiiiiiiiiiiiiide….

Here are 5 quick tips to stay on track!

ENJOY the holidays, be present and move your body !

xooxo Coach Jen

5 Tips To Help You Stay On-Track This Holiday Season
Tip #1 – PLAN ahead! Plan your workouts and plan your meals!
Tip #2 – Learn How To Say No. You don’t have to say Yes to food offered!
Tip #3 – Don’t Deprive Yourself. Make sure you EAT!
Tip #4 – Meal Prep And Keep It Simple. Have food READY !
Tip #5 – Move More Throughout The Day. Go for a walk…MOVE MOVE MOVE!

Ambrosia with coconut and toasted almonds

My mom used to make a version of this every Christmas… this is a great healthy alternative!!!

Enjoy! xo Coach Jen

 

Ambrosia With Coconut & Toasted Almonds

Ingredients:

  • 1/2 cup slivered almonds
  • 1/2 cup unsweetened shredded coconut
  • 1 small pineapple, cubed (about 3 cups)
  • 5 oranges, segmented
  • 2 red apples, cored and diced
  • 1 banana, halved lengthwise, peeled and sliced crosswise
  • 2 tablespoons cream sherry
  • Fresh mint leaves for garnish

Directions:

  1. Heat the oven to 325 F. Spread the almonds on a baking sheet and bake, stirring occasionally, until golden and fragrant, about 10 minutes. Transfer immediately to a plate to cool.
  2. Add the coconut to the sheet and bake, stirring often, until lightly browned, about 10 minutes. Transfer immediately to a plate to cool.
  3. In a large bowl, combine the pineapple, oranges, apples, banana and sherry. Toss gently to mix well.
  4. Divide the fruit mixture evenly among individual bowls. Sprinkle evenly with the toasted almonds and coconut and garnish with the mint. Serve immediately.

Veggie baked sweet potato

There is just something about a good baked potato!

Try this veggie baked sweet potato, the spices and combo are just right!

Enjoy! Xo Jen

LOADED VEGGIE BAKED SWEET POTATO

Baked Mexican style vegetarian loaded sweet potato loaded with zesty black beans, melted cheese, salsa with a dollop of cream.

INGREDIENTS:
4 medium sized sweet potatoes
1/2 cup fat free Greek yogurt
1 tsp taco seasoning
1 tsp olive or canola oil
1 red bell pepper, diced
1/2 red onion, diced
1 tsp chili powder
1/2 tsp paprika or smoked paprika
1/2 tsp cumin
a pinch of salt
1-1/3 cups canned black beans, rinsed and drained
1/2 cup mild or spicy salsa
1/2 cup reduced fat Mexican cheese blend
1/4 cup chopped scallions or cilantro
DIRECTIONS:

Poke holes in the potato with a fork, cook on your microwave’s potato setting until potatoes are soft and cooked through (about 8-10 minutes on high for 4 potatoes) or bake about 45 minutes at 400°F.
Combine yogurt and taco seasoning in a small bowl, mix well.
Heat oil in a medium pot over medium heat.
Add peppers, onions, chili powder, paprika, cumin and salt; cook until the onions have caramelized slightly, about 5 minutes.
Add black beans, stir to combine and heat through (about another 5 minutes).
Slice the potato lengthwise down the middle or as I did in the photo, use a fork to pierce the top in an oval shape, then remove the top of each potato.
Top with 2 tbsp shredded cheese, 1/3 cup of black bean mixture, 2 tbsp Greek yogurt mixture and 2 tbsp salsa of salsa.
Enjoy!

Top 5 reasons to start deadlifting!

Top 5 reasons to start deadlifting

Coach Jen

👉 Bang for your buck
The Deadlift works more muscles than any other exercise, including the squat. The lift engages all of the major muscle groups.

👉 Better Posture
Deadlifting increases your core strength and adds to core stability, Deadlifting targets all major muscles associated with proper posture.

👉Prevent Injury
The Deadlift can help prevent injuries by increasing the strength of your muscles around tendons and ligaments. Supporting joints with strong muscles is incredibly important to preventing injury, especially in the hamstrings and lower back.

👉Burn baby burn
Strength exercises like the deadlift will burn more calories than traditional aerobic exercises, AND … you’ll increase production of good hormones! Win win!

👉 Form first
Nothing hurts my eyes more than a rounded back deadlift. Keep your knees soft and stick your butt way back. Your torso should be hinged down, back flat without rounding, keep your chest up, engage the glutes and send the hips forward to stand.

Pumpkin Spice Protein Balls

Every snack should include protein! Protein has the power to keep you fueled! Including protein in your snacks will help to keep you satiated and not craving another snack 20 minutes later. Since these pumpkin spice protein balls include both protein and pumpkin you are getting a protein and fiber filled snack!

Enjoy! xo Jen

Pumpkin Spice Protein Balls
Servings 12 balls
Ingredients
1/4 cup chopped almonds
1/4 cup chopped walnuts
1/4 cup maple syrup
1 1/2 servings protein powder (i used the Isagenix Isalean Pumpkin Spice flavor)
1/2 cup pumpkin puree
1 tsp pumpkin spice
1 TB mini chocolate chips

Instructions
Combine all ingredients in a large bowl. Mix until well incorporated.

Scoop out approximately 12 balls with a small cookie scooper. Balls will be a firm pumpkin pie consistency.

Place balls on plate and freeze for 10 minutes before serving if eating immediately.

Store frozen and thaw for 5 minutes before serving.