By: Coach Bri from NV PT at TFS in Dudley

Ever wonder HOW and WHY we use the TRX and other suspension trainers in our prorgamming?!

TRX is a brand that has produced a suspension trainer along with several other pieces of functional training equipment.

The TRX suspension trainer was originally developed by a Navy Seal. Sounds intense right? Well, although the TRX suspension trainer can initially look confusing and intimidating, it is a great and simple way to bring variety to anyone’s workout.

The TRX can help benefit beginners and even professional athletes. All you need is the suspension trainer for an effective workout that constantly engages your core muscles.

Depending on your goal, you can alter your workout simply based on your body position. You can build a workout focused on strength with less reps and higher resistance or a workout focused on endurance with more reps and less resistance.

You are able to do this without picking up any dumbbells or barbells! How awesome is that?!

With the cooler temps warm root veggies really hit the spot! xoxo Jen

ROASTED ROOT VEGGIES

Ingredients
1 cup diced, raw beet
4 carrots, diced
1 onion, diced
2 cups diced potatoes
4 cloves garlic, minced
1/4 cup canned garbanzo beans (chickpeas), drained

2 tablespoons olive oil
1 tablespoon dried thyme leaves
salt and pepper to taste
1/3 cup dry white wine
1 cup torn beet greens

Directions
Preheat an oven to 400 degrees F (200 degrees C).
Place the beet, carrot, onion, potatoes, garlic, and garbanzo beans into a 9×13 inch baking dish. Drizzle with the olive oil, then season with thyme, salt, and pepper. Mix well.
Bake, uncovered, in the preheated oven for 30 minutes, stirring once midway through baking. Remove the baking dish from the oven, and stir in the wine. Return to the oven, and bake until the wine has mostly evaporated and the vegetables are tender, about 15 minutes more. Stir in the beet greens, allowing them to wilt from the heat of the vegetables. Season to taste with salt and pepper before serving.

Super simple shredded chicken!!

When I’m looking for an easy way to prep chicken for the week, my go-to is pulled chicken in the crockpot!! It only takes 2 or 3 ingredients, and only a minute to throw together.

Enjoy! Coach Julianne xoox

Just add:

2 boneless chicken breasts

1 jar of salsa

Optional: 1 packet of Taco seasoning (adds extra flavor, but not necessary!)

Let cook on high for about 2-3 hours, until the chicken is fully cooked and easy to pull apart with a fork.

I like to add this chicken over a fresh salad. It adds protein and is so flavorful you don’t need to add dressing to the salad! (Save some calories 😉 ). Or you can eat it as is, over rice, in a pocket, or with some veggies on the side. Get creative !

I’m a big fan of eating with the seasons… try these bad boys for a salty treat!

Enjoy! xo Jen

BAKED YAM FRIES with DIP!

Ingredients

• 1 teaspoon olive oil
• 2 yams, peeled and cut into wedges
• 1/2 teaspoon seasoned salt
• 5 tablespoons light sour cream
• 1/2 teaspoon taco seasoning
• 1/8 teaspoon paprika

Directions

1. Preheat an oven to 350 degrees F (175 degrees C). Spread the olive oil over a baking sheet.
2. Arrange the yams on the prepared baking sheet in a single layer; season with the seasoned salt.
3. Bake the yams in the preheated oven until soft, about 25 minutes.
4. While the yams bake, stir the sour cream, taco seasoning, and paprika together in a small bowl. Serve as a dip for the yams.

CROCK POT HONEY GARLIC CHICKEN BREAST

This is one of my favorite recipes EVER, so easy and tasty!

Enjoy! xoxo Jen

Ingredients
6 boneless chicken breast
4 garlic cloves
1/3 cup honey
1/2 cup low sodium organic ketchup
1/2 cup low sodium soy sauce
1/2 teaspoon dried oregano
2 tablespoons fresh parsley
1/2 tablespoon toasted sesame seeds

Instructions
1. Arrange chicken breasts on the bottom of your slow cooker; set aside
2. In a mixing bowl, combine garlic, honey, ketchup, soy sauce, oregano and parsley; whisk until thoroughly combined
3. Pour the sauce over the chicken thighs.
4. Close with a lid and cook for 4 to 5 hours on LOW, or 3 to 4 hours on HIGH
5. Remove lid and transfer chicken to a serving plate
6. Spoon the sauce over the chicken and sprinkle with toasted sesame seeds

Quick and easy homemade guacamole

I dont know about you but i love a good guacamole! Save yourself from the store bought preservatives and make it fresh!

Enjoy! xo Jen

Ingredients

3 medium avocados or 4 small ones;
1 firm tomato, finely diced;
1/2 white onion;
1/2 cup chopped cilantro;
2 tbsp fresh lemon or lime juice;
Optional salt and pepper to taste.

Preparation
Open the avocados and scoop out the flesh. An easy way is to cut it length-wise around
the pit and than using a chefs knife strike the pit and then twist the knife so you can
easily remove the pit and scoop out the flesh.
Mash the flesh with a fork, it can still have hard parts, follow your preference.
Stir the other ingredients.

Enjoy right away or store in the refrigerator. A trick is to put a plastic wrap that touches
the guacamole so it doesn’t brown because of contact with air.
Try not to eat it all right away and keep some for your guests or family!

I dont know about you all… but my kids LOVE apple picking! Our house is full of apples and its been so warm I dont want to turn on my oven.

Try this bad boy… healthier option and absolutely delicious!

Healthy and EASY microwaved apple crisp

Ingredients
4 medium tart apples, peeled and thinly sliced
1/4 cup agave nectar
1 tablespoon all-purpose flour
2 teaspoons lemon juice
1/4 teaspoon ground cinnamon
TOPPING:
2/3 cup old-fashioned oats
1/4 cup all-purpose flour
1/2 teaspoon ground cinnamon
3 tablespoons coconut oil

Directions
1. Toss apples with agave, flour, lemon juice and cinnamon. Transfer to a greased microwave-safe 9-in. deep-dish pie plate.
2. Mix first four topping ingredients. Add coconut oil
3. Cover with waxed paper. Microwave on high until apples are tender, 5-7 minutes

Zoodles!!

Pasta has always been a favorite of mine, but not ideal when you want to cut down on calories!

Enjoy! xo Coach Julianne

Zucchini noodles are a perfect substitute. You can purchase a spiralizer for cheap at target, Walmart, or Amazon ! All you have to do is buy 1 or 2 zucchini’s, turn & press them through the spiralizer, pat them with paper towels or a cheese cloth, and sautée them for a few minutes. Two of my favorite ways to eat them are with a meat sauce or pesto.

For meat sauce:

I use a few cans of sauce and I add Italian seasonings (salt, pepper, garlic powder, basil, and oregano). Then I add a large handful of fresh baby spinach, and a half pound to a pound of ground turkey. That way you still get to add some protein!

For pesto:

Homemade pesto is best, but if I’m in a jam I use a jar of pesto. I add olive oil for some healthy fats, and add grilled chicken for protein!

Both are perfectly well balanced meals, that are super easy to make! Neither require a long list of ingredients, and most importantly are delicious!