Contributed by: Sarah Hall, ATC (Trainer for Pursuit Fitness & Performance)
My husband and I tried these on our vacation last month, and they were a great snack to have with us during our travels. Thanks to Casey Wilson’s Health Nut Blog,
we now make a batch and keep them for a quick and easy snack during the week. We found it best to store them in the refrigerator to keep them from melting. For the protein we used Isagenix IsaPro Vanilla Protein Powder, local farmers market honey, and the Smucker’s Natural brand Peanut Butter.
2 scoops vanilla protein powder
2 tbsp peanut butter
2 tbsp honey
Place the protein powder and honey in a medium sized bowl and mix well. Add the peanut butter, keep stirring until all ingredients are mixed and you have a cookie-dough-like consistency. (If you need to add more honey or peanut butter, go for it!) Roll the dough into balls and let set in the fridge or freezer for at least an hour. Keep refrigerated until ready to eat.
This is an easy recipe that you can get creative with! Add rolled oats, dark chocolate chips, raisins, or try experimenting with different flavor extracts or protein powder flavors. Let me know what you all think!!
Recently we hosted our Memorial Day Meltdown, and we are excited to show you the results that some of our members were able to achieve in just 4 short weeks!
To reward their hard work, we will be giving away one FREE MONTH OF TRAINING to the winner of Best Results, as decided by a public vote.
Please take some time to check out their results and cast your vote. It’s so impressive what they accomplished in only 4 weeks by focusing hard on their nutrition and workouts!
Please Share The Vote
Please pass this page along to your friends and family to get their votes in too! You have from NOW through Sunday, June 22nd, at which time we will tally up the votes and declare the winner of Best Results and announce the winner of the FREE month of training! And check back for the announcement of the winner on Monday, June 23rd.
Stats: Lost over 5 pounds!
Stats: Lost 2 pounds and over 1% bodyfat!
Stats: Lost almost 2% bodyfat!
Stats: Lost 3 pounds and 3.7% bodyfat!
Stats: Lost almost 2% bodyfat!
Stats: Lost more than 6 pounds and almost 2% bodyfat!
Stats: Lost 7 pounds and almost 3% bodyfat!
This month’s member of the month is Lori Harman! Lori became a member of Pursuit as a referral from her daughter, Madelyn. She has been everything that Pursuit hopes for with personal training clients. She schedules all her visits, and arrives early to get her foam rolling and breathing in so she is ready for the warm-up section when the session is ready to start. She has done an awesome job with the Success Principles – which is evident in her great results she’s had in a relatively short amount of time! Here is Lori’s story:
1. What brought you to Pursuit Fitness & Performance in the first place?
I asked for Christmas to have a Personal Trainer and my daughter had been going to Pursuit Fitness for about a year and she got me the gift.
2. What are your goals?
- Now one of my goals is to continue to lose more weight and get stronger.
- Get to a point where I want to go to work out, not have to go to work out.
- When I get to where I want to be, then my goal will be to continue to have a workout program to maintain.
- Find more healthy recipes and try to eat healthier.
3. What kind of success have you had?
I’ve lost weight and I’m sure inches, my summer pants of last year are too big. I find that I can fit into other clothes that I couldn’t. I am having less pain in some of my joints, but working out has certainly created soreness in areas I didn’t know existed.
4. What is your favorite thing about Pursuit?
There are a couple of favorite things. They let me work at my pace but they will prod me along without being a drill sergeant. There is always encouragement not only from the trainers but the others working out with you.
5. How do you make time to exercise?
Sometimes it is hard to find the time. There are times I feel I’m not getting things I need at home done, but, that is where the work sharing starts with the husband and adult children. I just make up my mind it has to be 3 times a week. I’m not cheating anyone but myself.
Congratulations, Lori, on all your awesome accomplishments so far! Pursuit Fitness & Performance is so proud of your achievements and we appreciate your loyalty! Keep up your hard work!
Baked Chicken Strips with Honey Mustard Sauce
This is a great meal to try for a week night, requires minimal preparation and bake time. This recipe was contributed by Kerry Robbers who has tried this out for herself from the Against All Grain Blog. Kerry substituted 2 eggs instead of olive oil to get the coconut to stick better. Thanks Kerry for your recipe submission! If you have a recipe that you would like to share please email to firstname.lastname@example.org with a brief description of the item, and an original picture.
- 1 pound chicken tenders
- ¼ cup extra virgin olive oil
- 1 cup dried shredded coconut, unsweetened
- ½ cup coconut flour
- ½ teaspoon coarse salt
- ⅛ teaspoon pepper
- ¼ teaspoon garlic salt
- ¼ teaspoon ground mustard seed
- ¼ teaspoon onion powder
- 2 teaspoons whole grain mustard
- 4 teaspoons honey
- Preheat oven to 375 degrees and line a baking sheet with parchment paper.
- Mix all of the spices and coconut flour in a shallow bowl.
- Pour the olive oil into a separate shallow bowl, and the shredded coconut into a third bowl.
- Dip each tender in the coconut flour first, then lightly shake off the excess. Next, dip in the bowl with the olive oil and shake off the excess oil. Lastly, dip the chicken in the coconut shreds and use your fingers to press press the coconut onto the strips.
- Place the chicken strips on prepared baking sheet. Bake for 10 minutes, then turn the chicken over and bake another 10 minutes.
- Turn the oven to broil, and continue baking for another 3-5 minutes until the chicken has evenly browned.
- While the chicken is cooking, mix the mustard and the honey in a small bowl.
- Serve the chicken strips hot with the honey mustard sauce or sauce of your choice!
We asked for help in selecting the winner of “Best Transformation”, and after compiling the results from our survey, we are excited to congratulate Katie R. as the winner! We will be rewarding her with $100 cash for her awesome transformation and all of her hard work. During the 6 week competition she was able to lose 15.2 lbs and 6.9% bodyfat! Below is Katie’s story of what it was like being part of PFP’s New Year, New You Transformation Contest:
Before coming to Pursuit Fitness and Performance, I was in a workout rut. I had reached a plateau with my weight loss and wasn’t seeing the results I wanted. I needed a change. After hearing all about how great working out at PFP is from my friend, Tracy F., and seeing her own amazing results from the six-week transformation contest last fall, I thought I would give Pursuit Fitness & Performance a try.
I immediately noticed something special about this gym’s environment. All staff members went above and beyond to assist me with my personal fitness goals. Ryan and Adam were there each day to coach specific exercise techniques, answer questions regarding nutrition, and simply encourage me to work hard through each workout. In addition, both Bridget and Ryan were available for one-on-one sessions to carefully review my food journal and workout schedule to ensure I was armed with all of the information necessary to help me succeed.
Not only did I enjoy working with the knowledgeable, supportive staff members at Pursuit Fitness & Performance, but also, I enjoyed the workouts! I have been an athlete nearly all of my life, and the fast-paced interval sessions offered me new opportunities to challenge myself and improve my overall level of fitness. Also, because of the variety of exercises, working out at PFP was exciting and fun! I loved learning new exercises, increasing my strength, and shedding both pounds and my body’s percentage of fat.
In short, my experience at Pursuit Fitness & Performance was superb. In the beginning, I was just hoping to break through my plateau. What I found at PFP was a team of people who helped me do just that!
Congratulations to Katie, and everyone else who participated in the New Year, New You Transformation Contest. The results were really unbelievable and we are so proud of all of your hard work and dedication!
Who isn’t a fan of steak? Well, here is a healthy alternative recipe. Try this Salisbury Steak. This is fast and easy and you and your family are sure to enjoy them.
- 1 lb Grass fed beef
- 1 egg
- 1/2 cup almond meal
- 1 tsp black pepper
- 1/2 tsp each salt, ground mustard, and onion powder
- 5oz (1/2 package) sliced white mushrooms
- 2 cups beef broth/stock
- 1 tbsp coconut milk
- 2 tsp arrowroot starch
- Preheat your oven to 350 degrees. Combine the ground beef, egg, almond meal, salt, half of the pepper, mustard, and onion powder in a mixing bowl. Mix everything together with your hands until everything is nice and blended, being careful not to over-mix.
- Form the meat into three large steak-shaped patties, like you see above, and place on a baking sheet. These steaks are so naturally (and awesomely) fatty that you don’t need to worry about greasing the baking sheet. Place in the oven for 25 minutes.
- While the steaks are cooking, add the broth, mushrooms, and the other half of the pepper to a small pot. Bring to a simmer on medium heat.
- Once simmering, reduce the heat and med/low and let it simmer for about 20 minutes, until the mushrooms shrink a bit.
- Add 1 tbsp coconut milk, allowing the broth to return to a simmer. Add a little water to the arrowroot starch, and mix it together. Stir this mixture into the broth, and continue stirring until it thickens. Add salt and pepper to taste.
- After the steaks have baked for 25 minutes, broil them for an additional 2 minutes to give them a nice crusty look. Take them out of the oven, and scrape off the gunk on top. It’s okay, they’re supposed to look a little gross at this point.
- Plate the steaks and pour the gravy on top of them, and serve immediately. This dish goes especially well with mashed potatoes.