Monthly Archives: August 2012
Quinoa, native to South America, is the superstar “grain” of the moment even though it is actually a seed. Easier to digest and more nutrient-dense, Quinoa is often added to most primal diets. Coach Jess includes quinoa in her clean eating meal plans and wanted to share a super-easy and delicious recipe with you. Quinoa is a perfect side dish for lean proteins, serves well cold or warm, and is often enjoyed by even the pickiest of eaters. Give it a go!
Mild, nutty-tasting and packed with nutrients, this super food contains more high quality protein than any other grain and more calcium than milk. Considered a complete protein, quinoa contains all nine essential amino acids and has the additional benefit of being high in the amino acid lysine, which is essential for tissue growth and repair. Quinoa is also a good source of iron, B vitamins, calcium, magnesium, phosphorous and zinc. It is particularly valuable for people with Celiac Disease as it is gluten-free. Yay!
A third of a cup of dry quinoa has 160 calories, 3 grams of fiber, 6 grams of protein, and 20% of the daily requirement for iron and phosphorus.
Coach Jess created this recipe from a few she found online via the Eat Clean Diet blog and Fitness Goop. It is delicious as a side dish with grilled meats, poultry, and seafood. It also works tossed into a field greens salad. One serving is 1/2 cup.
- 2/3 cup dry quinoa
- 2 cups water
- 1 tablespoon olive oil
- 4 teaspoons fresh lime juice
- 1 teaspoon ground cumin
- ½ teaspoon ground coriander
- 2 tablespoons finely chopped fresh cilantro
- ½ chopped red onion
- 1½ cups cooked low sodium black beans (15-ounce can, drained)
- 1 cup diced grape or cherry tomatoes
- 1 cup diced red pepper
- 1 tablespoon fresh green chilies (hatch or jalapenos)
- Pinch sea salt and freshly ground pepper to taste
Put the quinoa in a sieve and rinse well under cool running water. Bring water to a boil in a medium sauce pan, add quinoa, cover, and simmer on low heat for 10-15 minutes, or until all of the water is absorbed and quinoa is tender. Allow to cool for 15 minutes. In a separate pot, warm the black beans according to the instructions on the can.
In a large bowl, combine the oil, lime juice, spices, cilantro, and onions. Stir in the beans, tomatoes, red peppers, and chilies. Add the cooled quinoa, salt and pepper to taste, and combine thoroughly. Refrigerate until ready to serve.
Add in ¼ sliced small avocado and serve with grilled fish, shrimp, chicken, or flank steak. Makes a great meal and an even better lunch the next day. YUMMO!
We are pleased to announce a new partnership with our Tarrytown Center neighbors, Austin Kula Yoga in which our mutual clients receive an exclusive discount on classes. Yoga + MOVE classes = total mind and body conditioning!
The benefits of functional fitness training, cardiovascular endurance training, and yoga on their own are widely known. The benefits of doing all three as a part of a complete training program, however, are greater than the sum of the parts. Indoor functional fitness classes, outdoor boot-camp style classes, and indoor cycling classes are all programmed to train the body at a high intensity to improve metabolic conditioning, strength, stamina, speed, and aerobic capacity. Participants go hard during class, giving their all day in and day out to achieve a higher level of physical output and general fitness. This type of training puts stress on the body on purpose. This stress allows your muscles to grow, triggers your body to burn fat, heart to beat more efficiently, and oxygen to circulate through your body – all great things. Conversely, yoga allows our bodies to balance the stresses of high-intensity workouts and our daily lives with breathing, stretching, mobility, and exercises in meditation and concentration – the yin to MOVE’s yang, if you will.
Austin Kula Yoga offers variety of classes, and we encourage you to try them all out. Being the first family yoga studio in Austin, there is a class available to yogis of all levels – new or advanced. Kula offers Yoga for Athletes, Vinyasa and Power Flow, Restorative and Yin Yoga, as well as Prenatal/Postnatal and yoga classes for kids of all ages including Off Campus PE, plus many more. With classes offered 7 days a week, there is a class that works for everyone. Visit www.austinkulayoga.com to learn more and view the class schedule.
EXCLUSIVE MOVE MEMBER PRICING: MOVE Austin Fitness members will receive the exclusive discounted one time class pass price of $50 for 5 classes. In addition, Austin Kula Yoga members will receive 20% off their initial class package at MOVE Austin Fitness – good on indoor and outdoor functional fitness classes, and indoor cycling classes.
MOVE members are encourage to try out Austin Kula Yoga with a FREE Yoga Class on Saturday, August 25, from 7:30-8:45 am – right before our FREE Community MOVE session at 9! Email Yoga instructor, Amy Younkman at email@example.com to reserve your spot! *Must be a current MOVE member to attend.
For more information and to register for classes using this exclusive discount, please contact MOVE Austin Fitness at firstname.lastname@example.org or (512) 826-4316 and Austin Kula Yoga at email@example.com or (512) 542-3334.
Coach Jess recently received her official Spinning® Instructor Certification and is now a part of the most recognized name in indoor cycling taught by over 150,000 instructors worldwide. Offering energizing cycling-inspired rides that combine sounds training principles, expert coaching, a unique mind/body philosophy, and motivational music, the Spinning program is synonymous with quality, safety, and FUN!
Over a decade of experience and thousands of testimonials demonstrate that the Spinning program delivers more than just a great workout – it creates a sense of community, shared the purpose and lasting lifestyle change that keeps participants coming back class after class.
The MOVEcycle Spinning program welcomes participants of all fitness levels. Whether you are a skilled athlete or beginner, you’ll start at the same place and successfully complete a 50-minute training session “ride” together. The education Coach Jess received will allow her to lead MOVERs through the endurance, strength, interval, race day, and recovery themed training rides while maintaining the highest level of safety for all participants. What Jess brings to the program is a fresh take on indoor cycling – both in terms of programming and music. This isn’t a Globo-gym cycling class. MOVEcycle is an athletic training program designed to deliver results in a fun, motivating, and supportive environment. We use the official SPINNER® bikes, which are the best fixed gear indoor cycling bikes on the market.
We now offer MOVEcycle Spinning classes at 12:00 noon on Tuesdays and Thursdays and 5:30pm on Mondays and Wednesdays. Come MOVE with us this week! View our schedule and sign up for class here. Our classes are small, so please RSVP at least 1 hour prior to the start of class. COME MOVE WITH US!
Sweet potatoes are a GREAT starchy carb for fueling your tough workouts. Eat them for your lunch meal to power through an evening workout, or at dinner for those early morning MOVE sessions!
Spiced Sweet Potatoes
Makes 8 Servings (1/2 sweet potato per serving). 15 min prep time, 40 min cook time.
- 4 medium-sized sweet potatoes cut into chunks
- 2-3 tbsp coconut oil
- 1 tbsp ground cumin
- 1 tbsp ground cinnamon
- 1 ½ tsp black pepper
- 1 tsp sea salt
Preheat the oven to 375 degrees. Thoroughly wash the sweet potatoes and cut them into chunks, leave the skin on. Spread the sweet potatoes across a cooking sheet or large roasting pan. Sprinkle the cumin, cinnamon, pepper, and sea salt over the potatoes, then pour warmed coconut oil over and mix until the herbs and oil are evenly coating the potatoes. Sprinkle water over the potatoes and place in the oven. Check every 15 minutes to turn the potatoes as they brown. Let them cook 40 minutes, until nicely browned.
Serve with 4-5 oz (per serving) of roasted chicken, or beef tenderloin for a savory, deliciously clean meal.
Looking for an extra workout each week that will help your burn fat, improve recovery, and build cardiovascular endurance without leaving you too sore for your MOVE sessions? You’ve got to try our new indoor Spinning(r) program, MOVEcycle!
Add in 1-2 MOVEcycle classes to your training schedule each week and watch your endurance, stamina, and overall aerobic fitness improve quickly! Your 400m runs, burpees, box jumps, and double-unders in MOVE indoor and outdoor class will seem easy and you’ll recover faster. Your body will pump oxygen to your muscles and tissues more efficiently and you’ll feel the endorphins after your ride. You’ll train your legs without pounding the pavement and give your knees and feet a break from running. Add your stretching and mobility work to the mix and you’ve got a training trifecta! Look good, feel good – THAT’s why we MOVE.
Indoor cycling (or Spinning(r) for those programs with certified SPIN(r) instructors) is suitable for all fitness levels and allows you to go at your own pace. No competition here! It’s all about you, the bike, the music, and the good vibes from your classmates. Read more about why Spinning(r) is so great from the article, “6 Good Reasons to Try a Spinning Class” via the Daily Spark blog.
MOVEcycle Schedule (August):
- M/W/F 9:30am
- T/Th 12:00 pm noon
- M/W 7:00pm
You can purchase a single class for $20 or a 10-class pass for $150 (good for 90 days). Be sure to reserve your spot online prior to coming to class!
Clean Banana Pancakes
Try these this weekend for a clean treat!
- 1/3 cup oat flour (it’s gluten-free!!)
- 1/2 ripe banana (brown spots on the peel)
- 1/2 teaspoon baking soda
- 2/3 cup unsweetened almond or coconut milk
- 1/2 teaspoon vanilla
Mix dry ingredients, then add wet ingredients to create a batter. Heat skillet and coat with coconut oil. Pour batter into skillet to form pancakes (smaller pancakes cook more evenly). Heat over medium a few mins on each side, until brown. Serve 1-2 pancakes with 4 egg whites for a balanced meal.
Healthy Toppings: 1 tbsp almond or coconut butter (heat it up and drizzle over the pancakes), 1/2 banana or 1/4 cup of berries. If you must have syrup, drizzle a little sugar-free maple syrup (made w/Splenda or Stevia) on top.