Roger Ernst

PF Kitchen: Charred Sweet Potatoes With Hot Honey Butter and Lime

INGREDIENTS: 8 small sweet potatoes (about 3 lb. total), scrubbed, halved lengthwise ½ cup extra-virgin olive oil, divided Kosher salt 6T unsalted butter, room temperature 2T raw honey 3T hot sauce (such as Tapatío or Cholula) ¼ cup raw pumpkin seeds (pepitas) 1T ground coriander Flaky sea salt Lime wedges (for serving) PREPARATION: Place a …

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PF Kitchen: Cranberry Stuffed Turkey Breast

INGREDIENTS: 1 (12 ounce) package herb-seasoned bread stuffing mix 2 skinless boneless turkey breasts 1 cup chopped pecans 2 (8 ounce) packages dried, sweetened cranberries 2 tablespoons olive oil 6 lettuce leaves ½ cup pecan halves PREPARATION: Preheat the oven to 350 degrees. Prepare stuffing mix according to package directions. Set aside to cool. With …

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PF Kitchen: Teriyaki Salmon Bowl

INGREDIENTS: FOR THE SALMON 2 wild caught salmon fillets 4-6oz each FOR THE TERIYAKI SAUCE 2T soy sauce reduced sodium (or coconut aminos) 2T mirin cooking rice vinegar found in the Asian section of the supermarket (or dry sherry) 2T sake or sherry 1 1/2 tsp raw honey 1 1/2 tsp water 1 tsp cornstarch FOR THE BOWL 1 cup cooked rice …

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PF Kitchen: Fall Harvest Healthy Granola Bars

INGREDIENTS: 2 cups old-fashioned oats (not instant) 1 cup whole almonds, roughly chopped ½ cup pumpkin seeds 1 cup packed pitted Medjool dates ⅓ cup maple syrup ¼ cup creamy natural almond butter or peanut butter ½ cup dried cranberries or raisins ¼ tsp Himalayan salt PREPARATION: Preheat oven to 350 degrees.  Spread oats, almonds and pumpkin seeds on a baking sheet. Toast in the oven until slightly golden, …

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PF Kitchen: Teriyaki Chicken Cauliflower Rice Bowl

INGREDIENTS: 1T reduced sodium soy sauce (or coconut aminos) 1 tsp maple syrup 1 clove garlic, minced ¼ tsp ginger, minced ¼ tsp cornstarch ¼ tsp freshly ground black pepper 1 cup broccoli floret 2 cups cauliflower florets (or premade cauliflower rice) 1 boneless, skinless organic chicken breast, sliced into 1/2 pieces ¼ tsp sea salt ¼ …

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PF Kitchen: Colorful Chicken Stir-fry

INGREDIENTS: 2T roasted sesame oil, divided 2 boneless, skinless organic chicken breasts, cut into 1/4-inch strips 2 sweet potatoes, peeled & cut into ribbons (Trader Joe’s has these precut for you in the salad section) 1 large purple onion, thinly sliced 1 turnip, peeled and thinly sliced 1 carrot, peeled and thinly sliced 1T fresh …

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Pf Kitchen: Four Ingredient Healthy Pumpkin Pancakes

INGREDIENTS: 1 organic egg 1/4 cup canned pumpkin 2T flour (all purpose, wheat, almond, oat, gluten-free –any flour will work, I used oat flour for nutrition info) 1/4 tsp pumpkin pie spice (adjust to taste) Optional add-ins: chia or flaxseeds, nut butter, chocolate chips, bananas, blueberries PREPARATION: Whisk the egg and then add the flour, pumpkin, and pumpkin …

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PF Kitchen: Crockpot White Chicken Chili

INGREDIENTS: 1 1/4 pounds boneless skinless organic chicken breasts 4 cups low-sodium chicken stock  2 cans reduced-sodium white beans – (15-ounce cans) such as white kidney beans, cannellini, or Great Northern beans, rinsed and drained 2 cans diced green chiles – (4.5-ounce cans) 3 cloves garlic, minced 1 small yellow onion, finely diced 2 tsp ground cumin 1 tsp dried oregano 1/2 tsp kosher salt 1/4 tsp cayenne pepper 1/4 cup fresh cilantro, chopped Fresh lime wedges …

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PF Kitchen: Pumpkin Cookie Protein Balls

INGREDIENTS: 1 1/2 cup regular or gluten free old-fashioned rolled oats 3/4 cup creamy unsweetened natural peanut butter 1/4 cup pumpkin puree 2T raw honey 2 scoops Dotfit vanilla protein powder 1T chia seeds 2T pumpkin seeds (optional) 2T mini chocolate chips 1 tsp vanilla extract 1 tsp cinnamon Pinch of salt PREPARATION: In a medium sized bowl …

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PF Kitchen: Butternut Squash Lasagna

INGREDIENTS: 1 large butternut squash, peeled, halved and seeded 4T extra-virgin olive oil 1 small sweet onion, thinly sliced 3 garlic cloves, thinly sliced 4 cups spinach One 15-ounce container part-skim ricotta 2T fresh sage, chopped ¼ tsp nutmeg Kosher salt Freshly ground black pepper ⅓ cup grated part-skim mozzarella cheese Can add cooked ground …

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PF Kitchen: Grilled Fish Tacos

INGREDIENTS: Fish Tacos: 3 lbs white firm fish (cod, mahi mahi, halibut, haddock) 2T olive oil 2 limes, juiced 4 tsp taco seasoning 2 tsp garlic powder 1 tsp salt 1/2 tsp fresh ground black pepper 18 small corn tortillas Mango salsa: 2 large mangoes, peeled & diced 1/2 cup red onion, finely chopped 1 small bunch cilantro, finely chopped 1 lime …

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PF Kitchen: Grilled Orange Chicken

INGREDIENTS: 2 lbs boneless, skinless organic chicken breasts Organic orange juice 1T olive oil 1 tsp salt Montreal steak seasoning Orange peel (optional) PREPARATION: Fill a deep container with orange juice, olive oil, and salt. Stir to combine. Cut breasts into tenderloins (or buy tenderloins). Place into the prepared container. Sprinkle with Montreal steak seasoning and …

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

Grab a single kettlebell for this total body strength and conditioning workout! Complete 4-5 rounds of 10-12 reps. For single sided exercises, perform 10-12 rounds on each side. Exercise: -Kettlebell Elevator Squats -Kettlebell Cleans -½ Kneeling Single Arm Overhead Press -Elevated Kettlebell Renegade Row -Pushup position pull through with inchworm

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

Grab a single kettlebell and a timer (or stopwatch)! This workout is split into 3 different rounds of 2 exercises for 10 minutes (even minutes: 0-1, 2-3, 4-5, 6-7, 8-9, odd minutes: 1-2, 3-4, 5-6, 7-8, 9-10). Perform each exercise at the top of each minute. If you finish before the minute is up, rest …

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

Grab a dumbbell for this total body EMOM. Set a timer for 6 minutes. At the start of each minute, perform the listed number of reps and then rest for the remainder of the minute. Go on to the next exercise at the start of the next minute. Exercises: -Minute 0-1: 12 Alternating SA DB …

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

Grab a single dumbbell. Complete a total of 5 sets on exercise, subtracting reps each round. Round 1 – 15 reps Round 2 – 12 reps Round 3 – 10 reps Round 4 – 7 reps Round 5 – 5 reps Make sure to rest 30-45 seconds in between each set. Exercises: -Around The World …

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

Grab 2 dumbbells. Complete 2 minutes for each exercise for 3 sets before moving onto the next exercise. Rest 1 minute in between each set. For single sided exercises, complete 1 minute per side. Try to get as many reps as you can! Exercises: -DB Thrusters -DB Walkthrough Lunge -DB Renegade Row with March -DB …

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

Grab a pair of dumbbells. Complete 5 total rounds of this workout. Start with 12 reps on each exercise. Subtract 2 reps every round. If you can, try to increase the weight each round. Round 1 – 12 reps Round 2 – 10 reps Round 3 – 8 reps Round 4 – 6 reps Round …

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Weekend Warrior Workout – Dumbbell EMOM Workout – Gym Edwardsville IL

Grab two weights of the same size and a timer. At the top of every minute, perform 10-12 reps of each exercise. Complete 5-6 rounds. Rest 1 minute in between rounds. If you finish your reps before the end of the minute, rest for the remainder of the minute.. -Minute 0-1 – DB Thruster -Minute …

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