Personal Training near Winston Salem RSS Feed

  • Sweet Potato Noodles with Peanut Sauce

    These sweet potato noodles make a fast, easy, and delicious dinner. How cool is it that you can make noodles with vegetables? Topped with a creamy and rich peanut sauce, this recipe makes the perfectnoodle bowl to keep you fullwhile not making yousleepy for the rest of the day. Go crunchy with fresh green onions and chopped peanuts, or throw on an extra layer of flavor with additional Sriracha or herbs.

    2 teaspoons extra virgin olive oil
    2 medium sweet potatoes, peeled and spiralized
    2 tablespoons creamy peanut butter
    1 tablespoon + 2 teaspoons water
    1 teaspoon lower-sodium soy sauce
    1 teaspoon sesame oil
    1 teaspoon rice vinegar
    1 clove garlic, ....

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  • Turkey Taco Quinoa Skillet

    Healthy eating can be delicious, colorful, full of flavor and easy to make. This Turkey Taco Quinoa Skillet is a perfect example of a flavorful, healthy, one pan meal that everyone in the family is sure to enjoy! It can be served as is, in tortillas for tacos or on top of your favorite greens like a taco salad. The skillet meal comes together in about 30 to 40 minutes making it a great weeknight dinner choice. Ingredients:
    1/2 pound lean ground turkey (I use 99% lean) 1/2 of a yellow onion, diced 2 cloves of garlic, minced 4 ounce can diced green chiles 2 teaspoons chili powder 1 teaspoon cumin 3/4 teaspoon kosher salt Black pepper to taste 15 ounce can black ....

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  • Tammy Norton - Showing Everyone How it's Done!

    Tammy Norton is our Spotlight member for this week!!  She is one of the most positive people we've ever met and we love having her in the 5:30am class!  She has been with us since the July BobBarker Challenge.  Read about her reasons and results of pressing reset and her take on why everyone should be doing the same!  Congratulations Tammy, you rock! Tell us a random fact about you no one would know!   I was a welder at the nuclear plant in New Hill in the early eighties. How did you hear about/what made you decide to try OSi? Bob Barker Company held the Healthy Happy Human Challenge where I was able to attend OSi for 6 weeks and was immediately hooked! When you hear “OSi” what ....

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  • Overnight Oats

    Talk about an easy breakfast! If you aren't familiar with overnight oats here is a quick overview as to what they are. Instead of cooking your oats with liquid on the stove or in the microwave, you mix rolled (AKA: old-fashioned) oats with the liquid and other mix-ins, and let it rest in the fridge overnight. In the morning, you have a delicious pudding-like porridge that is perfect for easy grab-and-go breakfasts. It doesn’t have the same texture as hot/stove-top oats. It’s creamier, denser, and a whole lot better! Here are three different varieties, but the options are endless! This is the website where you can find all 20 different recipes. Peanut Butter Banana


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  • Chicken Soup

    Fall is finally upon us! The air is crisp and the leaves are changing color...that means time for warmer recipes! This recipe is not only simple but most likely you already have these ingredients in your kitchen. It's a one pot meal ready in just 40 minutes. Ingredients:
    30 Ounces of Chicken Broth 2 Pounds of Chicken - Cooked - I sear my chicken then finish in the oven then shred 15 ounces of Black Beans - Washed and Drained 10 Ounces of diced Tomatoes with Green Chiles, drained 1 Can of Corn - Drained 1 Tablespoon of Finely Chopped Cilantro ½ tsp of paprika ¼ tsp of cumin ½ tsp of salt ½ tsp of pepper Avocado (optional) for topping soup ....

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  • Roasted Bone-In Chicken with Veggies

    Looking for an easy healthy dinner?! This meal can be thrown together in just minutes. Choose either assorted veggies or pick the ones your like, you can't go wrong with either! If your not a huge Quinoa fan then opt for wild rice.
    2 lbs bone-in, skinless chicken breasts 1 tsp. garlic powder 2 tsp. dried basil Salt and pepper 1/4 tsp. cayenne powder 1/4 cup olive oil Assorted mixed veggies (I bought veggie packs from my local grocery store.) Quinoa Instructions:
    -Preheat oven to 400F. Line a baking sheet with parchment paper or silicone mat. -Rub some olive oil onto chicken breasts and season with salt and pepper. Toss veggies in ....

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  • Dave and Amanda Pickering - Working Together Forever!

    Our Spotlight Members for this week are Dave and Amanda Pickering!  They started together a little over a year ago and you can always seem them as partners working out as a unit!  They were chosen as our Spotlight member because of their dedication to OSI and fitness; plus the fact that whenever they come to class they are pushing themselves hard and encouraging everyone around them to do the same!  Congratulations Amanda and Dave!! You guys rock! How did you hear about/what made you decide to try OSi? Amanda
    : When I was recovering from shoulder surgery in 2014, my coach had me start crawling.  I started looking around online for crawling techniques and stumbled across Tim’s ....

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  • Ava Whitehead - Mixing it up and overcoming obstacles!

    Ava Whitehead is OSI's spotlight member of the month!!! She has been working out with us for 9 months and we love having her in class!  She is the Program Director at Agapé Kure Beach Ministries; her schedule varies so Ava is able to come to classes at all different times with different trainers, which is great!  Her determination to improve her health and the accomplishments she has made encourage everyone around her to push harder.  Congratulations on being our spotlight member Ava and keep up your hard work!!! How did you hear about/what made you decide to try OSi?
    I noticed OSi sitting at the intersection waiting for the light to come into town and got curious. It was a perfect ....

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  • Our Favorite Sweet Potato Recipes

    Here are our 5 favorite recipes that have to do with sweet potatoes!Not only do they taste like dessert, but they provide some surprising health benefits. Sweet potatoes contain antioxidant nutrients, anti-inflammatory nutrients and have shown several other benefits. We have picked 5 different recipes to help give you an idea of how sweet potatoes can really be used. The options are endless!
    1.) Black Bean Sweet Potato Enchiladas
    Filling- 1 15-oz can black beans, rinsed and drained 2 teaspoons minced garlic One lime’s worth of fresh lime juice 2 cups cubed, baked sweet potatoes (one extra-large or two smallish sweet potatoes) ? cup crumbled goat cheese ....

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  • Chicken Stir Fry

    This stir fry recipe is infinitely adaptable (just like all stir fry recipes)! I love this combo of veggies, but if you don’t like a certain one, leave it out. Shrimp instead of chicken? Yes! You can also make it meatless, make this your own!
    For the Marinade
    ¼ cup soy sauce 1 tablespoon lemon juice 1 tablespoon honey 1 tablespoon sesame oil 1 tablespoon rice wine vinegar ½ teaspoon red pepper flakes 1 pound chicken breasts, cut into bite-sized pieces For the Stir Fry
    2 tablespoons olive oil, divided 3 cloves garlic, minced 3 large carrots, peeled and julienned 1 large red bell pepper, julienned 1 large yellow ....

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