top of page
Search


Energy Bites 💥
Ingredients: 1 cup of Oats 1/2 cup + 2 TBS of Peanut Butter or your favorite nut butter 2 TBS of Chia Seeds 2 TBS of Sunflower Seeds 3...

Natalie Cohen
Mar 15, 20241 min read
Â
Â
Â


Quads & Hamstrings
We've learned a bit about the knee, so lets talk about the muscles that support the knee, the quads and hamstrings. The quadriceps...
Helen O
Feb 12, 20242 min read
Â
Â
Â


Because she ask for it 🥳
Ingredients: ½ cup (113 g) unsalted butter softened to room temperature ½ cup (120 g) avocado, canola or vegetable oil 1...

Natalie Cohen
Feb 9, 20241 min read
Â
Â
Â


Psoas Muscle
The psoas muscle is located in the lower lumbar region of the spine and extends through the pelvis to the femur. This muscle works by...
Helen O
Feb 5, 20242 min read
Â
Â
Â


Brownie Bites 🤎
Ingredients: 1 1/2 cup walnuts 1/3 cup unsweetened cocoa powder 1 cup dates (24 dates) 1 tsp coconut or vanilla extract 1 pinch salt 1...

Natalie Cohen
Feb 2, 20241 min read
Â
Â
Â


If You Don’t Try, You Don’t Know
January is almost over and many of us may be looking at the resolutions, goals, hopes we set for 2024 and wondering where that motivation...

Eryn
Jan 31, 20242 min read
Â
Â
Â


Piriformis Muscle
Ever feel that pain in your bum? It could be a tight Piriformis muscle. The piriformis muscle is located in your buttocks. It is a small...
Helen O
Jan 29, 20242 min read
Â
Â
Â


Chicken Fajitas with gluten free Tortillas 😋
YUCA TORTILLA Ingredients: Yuca and salt Process: Preheat the oven to 350 degrees. Cut off the outer skin of the yuca with a large knife....

Natalie Cohen
Jan 26, 20242 min read
Â
Â
Â


Go Smile At People
Group fitness classes are so much fun right?! A group of people choosing healthy and building community. Whether it's in-person,...

Eryn
Jan 22, 20242 min read
Â
Â
Â


FitFam Friday
If you get our newsletters then you're no stranger to our FitFam. If you don't get our newsletters, then let me introduce you to our...

Eryn
Jan 19, 20241 min read
Â
Â
Â


Fitfluencers
Years ago social media started and it was this amazing way to connect with people you had lost touch with. I'm not going to say people...

Eryn
Jan 17, 20243 min read
Â
Â
Â


The ESFitFam
You may have heard about this little family we refer to as the ESFitFam. We're so glad you're here and we hope you stick around. If...

Eryn
Jan 15, 20241 min read
Â
Â
Â


Sweet Potato Rolled Oats Protein Pancakes
Ingredients: 1 cup Rolled Oats 2 scoops of vanilla protein powder 2 tsp ground Cinnamon 1/2 tsp baking powder 1/4 tsp salt 1 cup mashed...

Natalie Cohen
Jan 12, 20241 min read
Â
Â
Â


2024 Reading List
If you missed the January newsletter (why did you miss the January newsletter 🤨🤣), here is the 2024 reading list. You can do one book...

Eryn
Jan 9, 20241 min read
Â
Â
Â


Why Am I the Expert
I've noticed there is a rampant case of imposter syndrome. There's also a rampant case of ego. Interesting how these two can co-exist but...

Eryn
Jan 8, 20241 min read
Â
Â
Â


Ceviche de Palmito
Ingredientes: 4 jars of chopped hearts of palm 2 purple onions chopped in mini pieces 2 cans of sweet corn Some chopped cilantro 1...

Natalie Cohen
Jan 5, 20241 min read
Â
Â
Â


Unexpected Future
Did I think I would be in fitness when I was younger? Nope. Did I think I would be 10 years ago? Still no. I have always loved to move. I...

Eryn
Jan 4, 20244 min read
Â
Â
Â


PB Protein Cookies
Ingredients: - 1 cup creamy peanut butter - ½ cup peanut butter protein powder or vanilla protein powder - 3 tablespoon maple sugar can...

Natalie Cohen
Dec 29, 20231 min read
Â
Â
Â


Foodie Friday 😋
Tuna dip for salad, sandwiches or wraps. 1 tuna can 1 TBS of Mayo 1 TBS of Brown Mustard A bit of Cumin A bit of Oregano A bit of sliced...

Natalie Cohen
Nov 3, 20231 min read
Â
Â
Â
bottom of page