Rachel and I would like to thank every one who has supported
us this past year. We would not be where we are today with out
all of you, so again THANK YOU!
Just a reminder...
Our boot camps are going inside for jan/feb.
Currently our 6 AM tues/thurs boot camp
class is FULL! We having a waiting list for
this class, and we may open a new class
on mon/wed at 6 AM, if we get enough
interest.
We still have a few openings for our 10 AM
class.
Here are a few videos from our last boot
camp....
HAPPY HOLIDAYS TO YOU AND YOUR
FAMILIES FROM OXYGEN & IRON!!!
Monday, December 22, 2008
Monday, December 8, 2008
Holidays are Coming
Here is a new video for you! This time no talking!!!!
ARE YOU READY?
We are 3 weeks til Christmas and 4 weeks til 2009...
Here are a list of holiday gifts you can give to your loved
ones this holiday...GIVE THE GIFT OF HEALTH & FITNESS!
1. A Gift Certificate from...where else...OXYGEN & IRON we have Personal Training, Nutrition Counseling, Small Group Training, or Boot Camp Certificates. We also are teaming up with Design One Hair and Day Spa for some great combination gift certificates...Personal Training and Massage or our Nutritional Analysis and Massage...call the studio for details...(804)-423-1375
2. Resistance Tubing for your workouts at home or during travel.
3. A Gift Certificate from a sporting goods store for new running or cross-training shoes, or workout gear!
4. A Foam Roller. It’s a phenomenal corrective self-massage tool that will dramatically bolster injury prevention and improve performance. It’s ideal to use for at least five minutes post-workout to promote healing of the small micro-tears in your muscles that result from high-intensity training to jumpstart the recovery process. Plus, a foam roller both kneads out and lengthens your muscle and connective tissues thus alleviating, if not eliminating, nagging aches and pains in your back, knees, hips, shoulders, and elbows.
5.A Gift Card to Whole Foods, Trader Joes, or Other Premium Grocery Stores Rather then waste money on an overpriced restaurant, why not give a week’s worth of groceries to a 100% organic grocer like Whole Foods to a friend or loved one. After all, everybody’s got to eat, but how many of us actually eat the right stuff to support our fitness goals?
Just a few ideas to help you with your holiday shopping!
Remember...Indoor Boot Camp starts Jan. 13th...Space is LIMITED, so reserve your spot today and get ready to COMMIT OR QUIT!!!!
Linda and Rachel
Monday, December 1, 2008
After Thanksgiving Blues
We are down one holiday, and only a few more to go!
We hope you had a great holiday and that you ate wisely!
Now it's back to business with the workouts and healthy
eating habits. Here are a few low fat turkey leftover recipes
for those who still have leftovers!
We are on our second week of boot camp, and we are starting
our first week of small group training!
For those of you looking for a quick intense extra workout,
come try our small group training classes. Days and times are
as followed...
Monday, Wednesday and Friday 9:30-10 AM
Monday, and Wednesday 6:30-7 PM
Tuesday and Thursday 7:30-8 AM
Remember to stay COMMITTED through out this holiday season!
RECIPES
Turkey Salad
Ingredients:- 6-8 oz. Turkey Breast chopped into small cubes - 1⁄4 red bell pepper - 1⁄4 green bell pepper - 1⁄4 red onion - 2 Tbsp canola or olive oil mayo
Directions:Mix all ingredients together and enjoy over a bed of greens.
Turkey Cranberry Cream Cheese Roll-up
Ingredients:- 6-8 oz. Sliced Turkey - 1 Tbsp Fat Free Cream Cheese - 1 Tbsp Dried Cranberries - 1⁄2 Clove of Roasted Garlic - Salt and Pepper to taste - 2 Whole Grain Tortillas
Directions:Soak cranberries in water for 20 minutes or microwave until soft if you are short on time. Mash the 1⁄2 clove of garlic. Mix cranberries, garlic, and cream cheese. Add salt and pepper to taste. Spread the mixture into the inside of the tortilla(s). Add turkey breast. Fold up sides, roll up, and enjoy!
Turkey Medallions With Cranberry Glaze
Turkey Medallions: - 6-8 oz. Turkey - Non-stick spray Turkey Seasoning
Cut Turkey Breasts into small medallions, sprinkle lightly with seasoning. Reheat in a pan sprayed with non-stick oil on medium heat until lightly browned on both sides. Drip Cranberry glaze (below) over the medallions.Cranberry Glaze: - 1 Cups Dry white wine - Turkey or chicken stock, as needed - 1 1⁄2 Cups Dried cranberries - 1⁄4 Cup of Pine nuts, toasted - Pinch of SaltAdd 1⁄2 cup of white wine and 1⁄2 cup of turkey stock to pan. Add other 1⁄2 cup of turkey stock, cranberries, pine nuts and pinch of salt. Cook over medium heat until reduced in volume by half, about 4 cups.
Turkey Shepherds Pie
Ingredients:- 2 cups cubed cooked turkey - 3⁄4 cup turkey gravy - 1 small can whole kernel corn - drained 1 cup of chicken stock - 1 cup of water - 3 cups steamed cauliflower - 2 cups celery, chopped 2 carrots - chopped 1 onion chopped 2 cloves garlic - minced 1 bell pepper, any color - chopped Salt and pepper
Directions:Preheat the oven to 325 degrees. First you must make the gravy. Take the garlic, 1 cup of celery, carrots, onion, bell pepper, chicken stock, water, vegetables, salt and pepper to taste. Add to a pot, boil until vegetables are soft and blend in a blender or food processor.Next, you will take the steamed cauliflower and mash it, or place it in a food processor until the consistency is like that of mashed potatoes.Next, in a baking dish, layer the turkey, gravy, corn, remaining celery and mashed cauliflower. Bake, uncovered at 325 degrees for 45-50 minutes.
Turkey Florentine
Ingredients:- 1 (10 ounce) package frozen chopped spinach - 2 tablespoons smart butter - 1 cup cooked whole grain fettuccine - 2 cups diced, cooked turkey - 1 cup turkey or chicken stock 1 - (8 ounce) package fat free sour cream and onion dip - 1⁄2 teaspoon onion salt - 2 tablespoons grated Parmesan cheese - Non-stick cooking spray
Directions:Cook spinach according to package directions; drain. Stir in smart butter. Place noodles in a non-stick sprayed baking dish; top with spinach. Combine turkey, stock, onion dip and onion salt and spoon over spinach. Sprinkle with Parmesan. Bake, uncovered, at 325 degrees F for 25 minutes or until bubbly.
Turkey Green Bean Casserole
Ingredients:- 1 bag of frozen green beans - 6-8 oz. of cubed cooked turkey breast - 1 can of organic cream of mushroom soup - 2 cups Kraft all natural fat free cheese - Salt and Pepper to taste.
Healthy eating!!!!
We hope you had a great holiday and that you ate wisely!
Now it's back to business with the workouts and healthy
eating habits. Here are a few low fat turkey leftover recipes
for those who still have leftovers!
We are on our second week of boot camp, and we are starting
our first week of small group training!
For those of you looking for a quick intense extra workout,
come try our small group training classes. Days and times are
as followed...
Monday, Wednesday and Friday 9:30-10 AM
Monday, and Wednesday 6:30-7 PM
Tuesday and Thursday 7:30-8 AM
Remember to stay COMMITTED through out this holiday season!
RECIPES
Turkey Salad
Ingredients:- 6-8 oz. Turkey Breast chopped into small cubes - 1⁄4 red bell pepper - 1⁄4 green bell pepper - 1⁄4 red onion - 2 Tbsp canola or olive oil mayo
Directions:Mix all ingredients together and enjoy over a bed of greens.
Turkey Cranberry Cream Cheese Roll-up
Ingredients:- 6-8 oz. Sliced Turkey - 1 Tbsp Fat Free Cream Cheese - 1 Tbsp Dried Cranberries - 1⁄2 Clove of Roasted Garlic - Salt and Pepper to taste - 2 Whole Grain Tortillas
Directions:Soak cranberries in water for 20 minutes or microwave until soft if you are short on time. Mash the 1⁄2 clove of garlic. Mix cranberries, garlic, and cream cheese. Add salt and pepper to taste. Spread the mixture into the inside of the tortilla(s). Add turkey breast. Fold up sides, roll up, and enjoy!
Turkey Medallions With Cranberry Glaze
Turkey Medallions: - 6-8 oz. Turkey - Non-stick spray Turkey Seasoning
Cut Turkey Breasts into small medallions, sprinkle lightly with seasoning. Reheat in a pan sprayed with non-stick oil on medium heat until lightly browned on both sides. Drip Cranberry glaze (below) over the medallions.Cranberry Glaze: - 1 Cups Dry white wine - Turkey or chicken stock, as needed - 1 1⁄2 Cups Dried cranberries - 1⁄4 Cup of Pine nuts, toasted - Pinch of SaltAdd 1⁄2 cup of white wine and 1⁄2 cup of turkey stock to pan. Add other 1⁄2 cup of turkey stock, cranberries, pine nuts and pinch of salt. Cook over medium heat until reduced in volume by half, about 4 cups.
Turkey Shepherds Pie
Ingredients:- 2 cups cubed cooked turkey - 3⁄4 cup turkey gravy - 1 small can whole kernel corn - drained 1 cup of chicken stock - 1 cup of water - 3 cups steamed cauliflower - 2 cups celery, chopped 2 carrots - chopped 1 onion chopped 2 cloves garlic - minced 1 bell pepper, any color - chopped Salt and pepper
Directions:Preheat the oven to 325 degrees. First you must make the gravy. Take the garlic, 1 cup of celery, carrots, onion, bell pepper, chicken stock, water, vegetables, salt and pepper to taste. Add to a pot, boil until vegetables are soft and blend in a blender or food processor.Next, you will take the steamed cauliflower and mash it, or place it in a food processor until the consistency is like that of mashed potatoes.Next, in a baking dish, layer the turkey, gravy, corn, remaining celery and mashed cauliflower. Bake, uncovered at 325 degrees for 45-50 minutes.
Turkey Florentine
Ingredients:- 1 (10 ounce) package frozen chopped spinach - 2 tablespoons smart butter - 1 cup cooked whole grain fettuccine - 2 cups diced, cooked turkey - 1 cup turkey or chicken stock 1 - (8 ounce) package fat free sour cream and onion dip - 1⁄2 teaspoon onion salt - 2 tablespoons grated Parmesan cheese - Non-stick cooking spray
Directions:Cook spinach according to package directions; drain. Stir in smart butter. Place noodles in a non-stick sprayed baking dish; top with spinach. Combine turkey, stock, onion dip and onion salt and spoon over spinach. Sprinkle with Parmesan. Bake, uncovered, at 325 degrees F for 25 minutes or until bubbly.
Turkey Green Bean Casserole
Ingredients:- 1 bag of frozen green beans - 6-8 oz. of cubed cooked turkey breast - 1 can of organic cream of mushroom soup - 2 cups Kraft all natural fat free cheese - Salt and Pepper to taste.
Healthy eating!!!!
Wednesday, November 26, 2008
Linda and Rachel wishing you a HAPPY THANKSGIVING!
We just wanted to wish everyone a happy thanksgiving!
We have lots to be thankful for this year...new studio!!!
Great clients....and good health!
Try and eat responsibly tomorrow...here are a few low
fat recipes for those of you that are cooking...
Sweet Potato Casserole
2 ? lbs. Sweet potatoes (3 large) peeled and cubed
3 egg whites, beaten
3 Tbsp. maple syrup
1 tsp. Vanilla extract
Topping:
? cup chopped pecans
1 Tbsp. brown sugar
1 tbsp. butter, melted
1/8 tsp. Ground cinnamon
1/3 cup dried apricots, chopped
1/3 cup dried cherries, chopped
Directions:
Place sweet potatoes in a big cooking pot and cover with water. Bring to a boil. Reduce heat; cover and simmer for 15-20 minutes or until tender. Drain and place in a large bowl; mash. Cool slightly. Stir in the egg whites, syrup and vanilla. Transfer to an 8-in square baking dish coated with cooking spray. Combine the pecans, brown sugar, butter and cinnamon; sprinkle over the top. Bake, uncovered at 350 degrees, for 30 minutes. Sprinkle with apricots and cherries. Bake 5-7 minutes longer or until a thermometer reads 160 degrees and the fruits are heated through.
Green Bean Casserole
Vegetable cooking spray
1/4 cup finely chopped onion
2 tablespoons all-purpose flour
1 cup skim milk
1/2 cup (2 ounces) shredded reduced-sodium, reduced-fat Swiss cheese
1/2 cup low-fat sour cream
1 teaspoon sugar
1/2 teaspoon salt
2 (9-ounce) packages frozen French-style green beans, thawed and drained
1 1/2 cups herb-seasoned stuffing mix
2 teaspoons margarine, melted
1 egg white, lightly beaten
Preparation
Coat a medium saucepan with cooking spray, and place over medium heat until hot. Add onion; saute 5 minutes or until tender. Add flour, and cook 1 minute, stirring constantly. Gradually add the milk, stirring until blended. Stir in cheese, sour cream, sugar, and salt; cook 5 minutes or until thickened and bubbly, stirring constantly. Place green beans in an 8-inch square baking dish; pour the sauce over beans. Combine stuffing mix, margarine, and egg white in a bowl; stir well, and sprinkle over green bean mixture. Bake at 350? for 25 minutes or until thoroughly heated.
For those not cooking.........remember PORTION CONTROL!
I have also giving you a quick workout you can do Thursday
morning instead of boot camp!
Have a great rest of the week and HAPPY THANKSGIVING!!!!
Linda and Rachel
We have lots to be thankful for this year...new studio!!!
Great clients....and good health!
Try and eat responsibly tomorrow...here are a few low
fat recipes for those of you that are cooking...
Sweet Potato Casserole
2 ? lbs. Sweet potatoes (3 large) peeled and cubed
3 egg whites, beaten
3 Tbsp. maple syrup
1 tsp. Vanilla extract
Topping:
? cup chopped pecans
1 Tbsp. brown sugar
1 tbsp. butter, melted
1/8 tsp. Ground cinnamon
1/3 cup dried apricots, chopped
1/3 cup dried cherries, chopped
Directions:
Place sweet potatoes in a big cooking pot and cover with water. Bring to a boil. Reduce heat; cover and simmer for 15-20 minutes or until tender. Drain and place in a large bowl; mash. Cool slightly. Stir in the egg whites, syrup and vanilla. Transfer to an 8-in square baking dish coated with cooking spray. Combine the pecans, brown sugar, butter and cinnamon; sprinkle over the top. Bake, uncovered at 350 degrees, for 30 minutes. Sprinkle with apricots and cherries. Bake 5-7 minutes longer or until a thermometer reads 160 degrees and the fruits are heated through.
Green Bean Casserole
Vegetable cooking spray
1/4 cup finely chopped onion
2 tablespoons all-purpose flour
1 cup skim milk
1/2 cup (2 ounces) shredded reduced-sodium, reduced-fat Swiss cheese
1/2 cup low-fat sour cream
1 teaspoon sugar
1/2 teaspoon salt
2 (9-ounce) packages frozen French-style green beans, thawed and drained
1 1/2 cups herb-seasoned stuffing mix
2 teaspoons margarine, melted
1 egg white, lightly beaten
Preparation
Coat a medium saucepan with cooking spray, and place over medium heat until hot. Add onion; saute 5 minutes or until tender. Add flour, and cook 1 minute, stirring constantly. Gradually add the milk, stirring until blended. Stir in cheese, sour cream, sugar, and salt; cook 5 minutes or until thickened and bubbly, stirring constantly. Place green beans in an 8-inch square baking dish; pour the sauce over beans. Combine stuffing mix, margarine, and egg white in a bowl; stir well, and sprinkle over green bean mixture. Bake at 350? for 25 minutes or until thoroughly heated.
For those not cooking.........remember PORTION CONTROL!
I have also giving you a quick workout you can do Thursday
morning instead of boot camp!
Have a great rest of the week and HAPPY THANKSGIVING!!!!
Linda and Rachel
Monday, November 24, 2008
New BLOG with VIDEO
Check out our new blog!
We also have a new toy....a video camera!!!!
So we will be using both new tools...blog and camera!
Remember to always wear your very best outfit,
take a shower, comb your hair, wear you make-up!
It's LIGHTS, CAMERA, ACTION time.
We also have a new toy....a video camera!!!!
So we will be using both new tools...blog and camera!
Remember to always wear your very best outfit,
take a shower, comb your hair, wear you make-up!
It's LIGHTS, CAMERA, ACTION time.
Here is the first, very rough video of Boot Camp last
Thursday morning. Ladies you look strong but beautiful...
Remember this session we are OUTDOORS...no spa-like
experience until January.
Indoor Boot Camps are LIMITED to the first 12 people for
each session, 6 AM or 10 AM.
IF you can't get into the Boot Camp, or the times don't work
for you, we are starting a SMALL GROUP TRAINING group!
These are 30 minutes of fast paced circuit training classes, combining
both weights and cardio. Check out the website www.oxygenandiron.com
for days and time...NEW TIME just added, not on website yet...
MON & WED 6:30-7:00 PM starting in Dec. Call studio for more
information... 804-423-1375
Thank you for making YOUR health a priority and making
Oxygen and Iron YOUR home for fitness...don't forget...
COMMIT OR QUIT!
Linda & Rachel
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