Week of July 13, 2014

What a great stretch of weather! I’m sure those who are running the Stowe 8-Miler appreciate this overcast and breeze, since in the past it’s been brutally hot and humid. Kevin Greene is running in this again–hope you had a great run Kevin!

See you this week on our usual days: Monday and Thursday at 6:30pm and Saturdays at 8am. All classes are at the BFA-Fairfax school. Bring plenty of water, a mat and if you have them, hand weights . . . anything less than 2lbs are illegal ūüôā

Shout Out Goes Totricep dis

Shout out goes to Jim and the power couple Steve & Susannah! Jim is on an¬†express train to better health! Making better food choices and adding vigorous movement he’s lost over 20 pounds (correct me if I’m wrong Jim).¬† Steve & Susannah are a retired power couple. They need to be on a cover of a magazine. Their level of fitness and energy surpasses most adults of any age. Susannah has lost 10 lbs and built lean muscle. Steve’s strength and endurance keeps him wanting for more! Congratulations!

Do you really want to eat that?

How long does it take to burn off the calories from a Olive Garden spaghetti and meatballs dinner entr√©e? A Subway chicken and bacon ranch melt 6‚ÄĚ sub?

Remember, eat to live, not live to eat!

Check out this site: http://military-fitness.military.com/2013/05/how-long-must-i-walk-to-burn-off-this-cheeseburger.html#ixzz37FVtt0wt

Top 10 States to Eat Local Food

The 10 Best (and Worst) States to Eat Local: The Locavore Index

So which states make it easiest to eat local? Here are the top 10:

1. Vermont
2. Maine
3. New Hampshire
4. Oregon
5. Hawaii
6. Rhode Island
7. North Dakota
8. Wisconsin
9. Montana
10. Iowa

The 10 worst states for access to locally grown food. Those are:

1. Texas
2. Nevada
3. Arizona
4. Louisiana
5. Arkansas
6. Oklahoma
7. Mississippi
8. Illinois
9. Utah
10. Alabama

Read more here: http://www.takepart.com/article/2014/04/10/top-10-best-and-worst-states-eat-local?cmpid=foodinc-fb

Check-Out These Recipes

Crispy Coconut Crusted Chicken Strips


Lisa @ Onceamonthmeals.com


  • 2 Tablespoons¬†coconut flour
  • 3 Tablespoons¬†shredded unsweetened coconut
  • 1.5 Tablespoons¬†cilantro
  • 1 teaspoons sea salt
  • 2 Tablespoons¬†coconut oil
  • 1 pounds¬†chicken tenders


In a shallow pan, combine coconut flour, shredded coconut, cilantro, and sea salt. In a large non stick skillet, melt coconut oil. Dredge chicken through melted coconut oil, then coat in coconut mixture. Return chicken to skillet and cook until golden, about 2 minutes per side. Transfer chicken to parchment paper lined baking sheets. Cook at 350F for 25 minutes, or until chicken is cooked through. 

Freezing Directions:

Prepare chicken per above directions. Flash freeze. Once frozen, divide among gallon freezer bags, label, and freeze. TO SERVE: Microwave for 1-2 minutes, until warmed through.




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