<![CDATA[FITNESS ZONE - Blog]]>Sun, 15 Mar 2026 14:10:12 -0500Weebly<![CDATA[chest day]]>Fri, 17 Aug 2018 15:46:00 GMThttps://www.fitnesszonesteinbach.com/blog/chest-day
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  1. Barbell Incline 3 sets 4-6 reps heavy weight 
  2. Inclined Dumbbell Press 3 sets 8 reps
  3. Inclined Dumbbell Flyes 3 sets 8-12 reps
  4. Push Ups 3 sets of 12 
]]><![CDATA[new protein!!]]>Fri, 10 Aug 2018 16:19:28 GMThttps://www.fitnesszonesteinbach.com/blog/new-protein
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New protein has just arrived!! Be sure to ask us what flavours we have in stock. 
]]><![CDATA[BACK MASS ROUTINE]]>Thu, 09 Aug 2018 20:24:52 GMThttps://www.fitnesszonesteinbach.com/blog/back-mass-routine
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  1. CHIN UPS ( 5 SETS OF 8-10 REPS)
  2. BENT OVER BARBELL ROW ( 5 SETS 8-10 REPS)
  3. T-BAR ROW WITH HANDLE ( 5 SETS 8-10 REPS)
  4. BARBELL DEAD LIFT ( 5 SETS 8-10 REPS)
]]><![CDATA[at home ab workout!!]]>Mon, 23 Jul 2018 22:55:57 GMThttps://www.fitnesszonesteinbach.com/blog/at-home-ab-workout
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  • Sit-Up. 15-20 reps or to failure
  • Flat Bench Lying Leg Raise. 15-20 reps or to failure
  • Jackknife Sit-Up. 15-20 reps or to failure
  • Flat Bench Leg Pull-In. 15-20 reps or to failure
  • Toe Touchers. 15-20 reps (reps or to failure)
  • Crunches. 15-20 reps or to failure
  • Reverse Crunch
]]><![CDATA[LEG DAY!!!!!!]]>Wed, 18 Jul 2018 21:59:12 GMThttps://www.fitnesszonesteinbach.com/blog/leg-day
  1. Barbell Squat. 4 sets, 4-6 reps.
  2. Dumbbell Lunges. 4 sets, 12 reps each leg.
  3. Leg Press. 3 sets, 12-15 reps.
  4. Lying Leg Curls. 3 sets, 12 reps.
  5. Leg Extensions. 3 sets, 20 reps.
  6. Standing Calf Raises. 4 sets, 12 reps.
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]]><![CDATA[Wild Rice and Herb Salad]]>Wed, 11 Jul 2018 22:35:22 GMThttps://www.fitnesszonesteinbach.com/blog/wild-rice-and-herb-salad
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​Ingredients
  • 1 cup organic wild rice blend
  • 3 cups water
  • 2 tsp. cumin powder
  • 1 Tbsp. curry powder
  • 1 can of organic garbanzo beans
  • 1 medium onion
  • 2 Tbsp. chopped organic fresh parsley
  • 2 Tbsp. organic fresh cilantro
  • 1 Tbsp. organic fresh dill
  • Salt and fresh ground organic pepper to taste.
Directions
In a saucepan, bring the water to a boil.  Add the wild rice and cook on a low boil for about 40 minutes or until the rice is tender but still firm. While the rice is cooking, thinly slice the onion, caramelize it in a frying pan on medium/low heat and then set aside. Once the rice is cooked, drain the water and put the rice into a salad bowl. Drain and rinse the garbanzo beans and add them to the rice. Add the curry powder, cumin, fresh herbs, and caramelized onions to the rice and garbanzo beans. Mix good, adding salt and pepper to taste. Serve warm. 
]]><![CDATA[Black Bean AVOCADO enchiladas]]>Mon, 09 Jul 2018 23:42:19 GMThttps://www.fitnesszonesteinbach.com/blog/black-bean-avocado-enchiladas
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Ingredients
1/2 cup uncooked quinoa
2 small/medium avocados
15 oz. can black beans, rinsed and drained
1 1/2 cups corn (thawed, if frozen)
4-5 green onions, sliced
1/2 cup chopped cilantro
1 tsp. cumin
8 large tortillas (or about 10-12 corn tortillas)
Nutritional yeast for sprinkling
Optional: lightly sauteed spinach
Sauce 
3 cups low sodium vegetable broth
1/4 cup tomato paste
1/4 cup all-purpose flour (I use gluten-free)
2 Tbsp. olive oil
2 tsp. cumin
1/2 tsp. smoked paprika
1/4 tsp. garlic powder
1/4 tsp. onion powder
1/4 tsp. chili powder
Salt/pepper to taste

Directions
Rinse and cook quinoa according to package directions, using 1 cup water.
Meanwhile, make the enchilada sauce: in a small bowl, add flour and spices. In a saucepan over medium heat, add olive oil. Once warm, add tomato paste and flour/spices. Cook 1 minute, whisking. Whisk in broth, and bring to a boil. Reduce heat to simmer, and cook until thickened, about 8 minutes. Salt/pepper to taste.
Meanwhile, dice the avocado, and slice green onions.
In a large bowl, add black beans, corn, green onions, cumin, and lightly sauteed spinach if using. Add cooked quinoa, and stir. Add avocado and lightly toss to combine.
Preheat oven to 375.
In a lightly sprayed 9x13 baking dish, pour a small amount of sauce to coat the bottom.
Evenly distribute the black bean/quinoa mixture to the center of each tortilla, roll up, and place seam side down in the dish. Pour remaining sauce over the enchiladas.
Bake about 25 minutes.
Optional: garnish with cilantro, green onions, or sprinkle nutritional yeast before serving.
]]><![CDATA[Grab & Go zucchini oatmeal snacks]]>Mon, 11 Jun 2018 05:00:00 GMThttps://www.fitnesszonesteinbach.com/blog/grab-go-zucchini-oatmeal-snacks
  • 1 ½ cups Instant Oats
  • 1 ¼ cups Whole Wheat Flour
  • 1 ½ tsp baking powder
  • ½ tsp baking soda
  • 2 ½ tsp ground cinnamon
  • ¾ tsp ground nutmeg
  • ¼ tsp salt
  • ½ tbsp coconut oil
  • 2 large egg whites, room temperature
  • 2 tsp vanilla extract
  • ¾ cup plain Greek yogurt
  • 6 tbsp Honey
  • ½ cup Almond Milk
  • 2 cups freshly grated zucchini

  1. Preheat the oven to 350°F, and coat a 9”-square pan with nonstick cooking spray.
  2. In a medium bowl, whisk together the oats, flour, baking powder, baking soda, cinnamon, nutmeg, and salt. In a separate bowl, whisk together the coconut oil, egg whites, and vanilla. Add in Greek yogurt, stirring until no large lumps of yogurt remain. Stir in the maple syrup. Alternate between adding the oat mixture and milk, beginning and ending with the oat mixture, and stirring just until incorporated. (For best results, add the oat mixture in 3 equal parts.) Gently stir in the zucchini.
  3. Spread the batter into the prepared pan. Bake at 350°F for 28-32 minutes or until the center feels firm to the touch and a toothpick inserted into the center comes out clean. Cool completely to room temperature in the pan before slicing and serving.

Notes...
Measure the zucchini before patting it dry. You must pat it dry to remove the excess moisture because that excess moisture will prevent the snack cake from fully baking and cause the snack cake to collapse while cooling. To pat the zucchini dry, lay a double-thick layer of paper towels onto a cutting board, and arrange the freshly shredded zucchini on top. Place another double-thick layer of paper towels on the zucchini, and firmly press down until the top towel turns completely wet.

For a sweeter flavor, increase the maple syrup by an additional 2 tablespoons (½ cup total), and decrease the milk by 2 tablespoons (6 tablespoons instead).

]]><![CDATA[Healthy Spicy Turkey Chili!]]>Tue, 09 Jan 2018 21:20:27 GMThttps://www.fitnesszonesteinbach.com/blog/healthy-spicy-turkey-chiliHealthy Spicy Turkey Chili
 
Ingredients:
  • 2 tbsp olive oil
  • 1 medium red bell pepper
  • 1 large white onion
  • 3 medium garlic cloves, minced
  • 1 pound ground turkey
  • 3 tablespoons chili powder
  • sea salt (to taste – about 1-2 tsps)
  • ½ tsp dried oregano
  • ½ tsp ground cumin
  • ¼ tsp cayenne pepper
  • ¼ tsp cinnamon
  • 1 (28 oz) can organic no salt added diced tomatoes
  • 1 cup no salt added chicken broth
  • 1 (19 oz) can of black beans
  • 1 (19 oz) can of white kidney beans
  • 1 bay leaf
 
Directions:
  1. Heat the oil in a large pot or Dutch oven over medium heat until shimmering. Add the bell pepper, onion, and garlic, season with salt, and cook, stirring occasionally, until the vegetables have softened, about 5 to 8 minutes.
  2. Increase the heat to medium high, add the thawed ground turkey, and cook, breaking it up into smaller pieces with a wooden spoon, until it’s no longer pink and is just cooked through, about 4 to 6 minutes.
  3. Add the chili powder, measured salt, oregano, cumin, cayenne, and cinnamon, stir to coat the turkey and vegetables, and cook until fragrant, about 1 minute.
  4. Add the tomatoes and their juices as well as the broth or stock, stir to combine, and bring to a simmer. Add the beans and return to a simmer. Reduce the heat to medium low, add the bay leaf, and simmer, stirring occasionally, until the flavors meld, about 30 minutes.
  5. Remove the bay leaf. Taste and season with additional salt as needed. Serve with cheese, sour cream, or chips for topping.
]]><![CDATA[Homemade Protein Bars]]>Tue, 12 Dec 2017 22:20:58 GMThttps://www.fitnesszonesteinbach.com/blog/protein-browniesDry Ingredients
2 Cups Oats
1 Scoop Chocolate Protein Powder
1/3 Cup Raisins/Dried Cranberries
1/4 Cup Sliced Almonds or Peanuts
1/2 Tbsp Cinnamon

Wet Ingredients
1/4 Cup PB
1/4 Cup Honey
1/4 Cup Almond Milk
1/4 Cup Unsweetened Apple Sauce
1/4 Cup 70% Dark Chocolate Chips
1 Tsp Vanilla Extract

In a large bowl, combine dry ingredients and set aside.  In a separate medium sized bowl, combine wet ingredients together and microwave for 30 seconds. It should be melted and "creamy." If not, microwave for another 30 seconds. Combine all ingredients together, then pour into an 8 x 8 container (lined with wax paper and sprayed with Pam). Press flat so it's all even & refrigerate for approximately 20 minutes. Turn upside down so it comes out of container, cut into 6-10 Bars and Enjoy!
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