Month: December 2020

PF Kitchen: Gingerbread Protein Smoothie

INGREDIENTS: 1 1/2 cups unsweetened plant milk (coconut, cashew, oat or almond) 2 scoops vanilla Dotfit protein powder 2 frozen bananas 1/2 cup frozen cauliflower (optional) 1T molasses 1/4 tsp ground cinnamon 1/2 tsp ground ginger 1/8 tsp allspice PREPARATION: Combine plant milk, protein powder, frozen banana, frozen cauliflower, molasses, cinnamon, ginger and allspice in the base of a high-speed …

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Weekend Warrior Workout – Dumbbell Full Body Workout – Gym Edwardsville IL

This workout contains 2 separate tri-sets. (3 exercises…back to back to back.) Complete 10-12 reps on each exercise. Complete 3-4 rounds of each tri-set.   Exercises: Tri-set 1: -DB Thruster -DB Bent Over Row with Tricep Kickback -Hand Position Plank with DB Drag Tri-set 2: -DB Reverse Lunge with Curl -SA DB Deadbug -Spiderman Push …

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Weekend Warrior Workout – Dumbbell Workout – Gym Edwardsville IL

This dumbbell workout will surely sneak up on you! Complete 5 rounds. Complete 50 seconds of work followed by 20 seconds of rest. Rest 1 minute in between rounds.   Exercises: -Burpee -DB Squat with Hammer Curl -Alternating DB Bent Over Row -DB Halo with Lateral Lunge (L & R sides) -Hand Position Plank with …

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Weekend Warrior Workout – Total Body Strength & Endurance Workout – Gym Edwardsville IL

This workout will test your strength and endurance! You will need a kettlebell and a medicine ball to complete this workout. This workout is a circuit that is separated into 2 separate tri-sets. On the first tri-set perform 3-4 rounds of 50 seconds of work and 20 seconds of rest in between each exercise.Rest 1 …

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Weekend Warrior Workout – Total Body EMOM Workout – Gym Edwardsville IL

This total body EMOM workout will get your arms pumped for the weekend!! Perform each of the exercises listed below for 1 minute, switching every minute. For single sided exercises, switch sides every 5 reps. Rest for 1 minute in between rounds. Complete 4-5 rounds. -Minute 0-1 – Plank to Side Plank Rotations -Minute 1-2 …

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Weekend Warrior Workout – Bodyweight Circuit Workout – Gym Edwardsville IL

No equipment? No problem!! Give this no equipment full body circuit a shot!! This is a great workout if you are traveling, don’t have equipment, or have limited space to workout in. Complete 45 seconds of work on each exercise followed by 15 seconds of rest. Don’t rest more than 1 minute between rounds. Complete …

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Weekend Warrior Workout – Full Body DB Circuit Workout – Gym Edwardsville IL

For this week’s Weekend Warrior, all you need is a timer and two dumbbells of equal weight. Perform 5-6 rounds. Complete 60 seconds of work and 20 seconds of rest in between each exercise. Rest up to 1 minute between rounds. For single-sided exercises, perform 5 reps on one side and then alternate (and repeat) …

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Weekend Warrior Workout – Full Body Circuit Workout – Gym Edwardsville IL

This bodyweight workout will help you pack on lean muscle and burn body fat! Complete 40 seconds of work followed by 20 seconds of rest, for 5-6 rounds. Rest 45 seconds between rounds. Exercises: -Burpees -TD Squats -Around the world Pushups -Lateral Lunge with Knee Drive -Elephant Walks   Performance Fitness 456 E. Vandalia St. …

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Weekend Warrior Workout – Full Body Workout – Gym Edwardsville IL

Weekend Warrior Workout – Full Body Workout – Gym Edwardsville IL All you need for this week’s Weekend Warrior workout is a single kettlebell. Perform 5 rounds of descending reps for each exercise. Round 1: 15 reps per side Round 2: 12 reps per side Round 3: 10 reps per side Round 4: 8 reps …

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PF Kitchen: Chicken & Spinach Soup with Fresh Pesto

INGREDIENTS: 2 tsp plus 1T extra-virgin olive oil, divided ½ cup organic carrots, diced ½ cup red bell pepper, diced 8oz boneless, skinless organic chicken breast, cut into quarters 1 large clove garlic, minced 5 cups reduced-sodium chicken broth 1 ½ tsp dried marjoram 6oz baby organic spinach, coarsely chopped 1 (15 ounce) can cannellini beans …

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PF Kitchen: Almond Flour Pumpkin Bread

NGREDIENTS: PUMPKIN BREAD 1 cup canned pumpkin 1/3 cup maple syrup 2 large organic eggs 1/2 TBSP vanilla 2 1/3 cups almond flour 1/3 cup tapioca flour 1 TBSP pumpkin pie spice 1 tsp baking soda 1/4 tsp salt 2 TBSP milk CINNAMON STREUSEL TOPPING 1/2 cup almond flour 3 TBSP coconut sugar 1 1/2 tsp pumpkin pie spice pinch of salt 3 TBSP coconut …

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