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Black Bean, Kale, and (Almond) Cheese Quesadillas
From Meredith’s kitchen
Ingredients:
1/2 cup dried black beans
taco seasoning (homemade, see *below)
Whole grain tortillas (1 per person)
2-3 handfuls of fresh kale
1/4 sliced onion
Trader Joe’s almond cheese, mozzarella style
Directions:
For beans: (or just skip this part and use canned beans – but rinse them first to get rid of any sodium)
Rinse beans, soak in 3″ water for 6 – 8 hours.
Drain beans, cover with water, bring to a boil.
Cover, reduce heat, and simmer until tender.
Saute onion, when almost done, add kale to skillet and saute until slightly wilted. Add beans and taco seasoning, mixing well. Heat about 5 minutes.
With heat on medium, spray another skillet with cooking spray or lightly coat with olive oil.
Place one tortilla in skillet, cover one 1/2 of tortilla with bean mixture. Sprinkle 1/4 cup almond cheese over bean mixture and fold other half on top.
While heating, press quesadilla flat with a spatula. Once the tortilla is browned on the bottom, flip with spatula and heat until the other side is brown.
One quesadilla serves one person.
*Taco Seasoning:
1/4 cup chili powder
1/8 cup onion powder
1/2 Tbs. paprika
1/2 Tbs. garlic powder
3 tsp. cumin
(hint: mixed with no-salt tomato sauce, this makes a great sauce for burritos, enchiladas, and nachos!)
SULLIVAN’S ISLAND MARSH CLEAN-UP
January 21; 9:00 – 11:00 a.m.
SurfRider Charleston and Charleston Waterkeeper are teaming up to clean up the marsh off Sullivan’s Island.
The first clean up of 2017 will be a marsh sweep on Ben Sawyer Blvd; Saturday, January 21, from 9:00 – 11:00 a.m.
Cleanup supplies will be provided, but please wear comfortable clothes/shoes and bring a reusable water bottle. Post-sweep come relax with the Surfrider gang at Mex 1 Coastal Cantina (Sullivan’s location) for lunch!
Prizes for the most unique piece of trash will be provided by
our awesome sponsor Half-Moon Outfitters.
Sweep Details
Date: Saturday, January 21, 2017
Time: 9 am to 11 am
Location: Park along Ben Sawyer Blvd on Sullivan’s Island and
look for the Surfrider flag
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CONGRATULATIONS TO OUR FitChip CHALLENGE WINNERS!
PrimeTimers amazed us last month with an astounding number of trips to the gym, despite the holiday madness. But most impressive were the three members who each turned in THIRTY FitChips at the end of the month!
 Tim and Diane are really this excited about every workout! For those who received two chips per workout for training sessions, congratulations go to Diane Juras, Tim Ahmuty, and last month’s Member Spotlight Bob Skaggs – with 30 FitChips turned in, that’s 15 workouts each in 31 days! The three of them will each receive $100 credit in their online account to help them keep up the momentum.
And the monthly member who earned the most FitChips with one for every gym visit – kudos goes to Mary Guess, as she turned in 28 FitChips!!!! That’s TWENTY-EIGHT visits to the gym during the month of December – WOW! For her dedication to her health and fitness, Mary will receive a free month’s membership!
Honorable Mentions go to the following for their awesomeness as well: In the Training/Group X category: Laura Bryan – 28 chips Lori Melsopp – 28 chips Kevin Grooms – 27 chips Gayle Smith – 27 chips Chuck Jacobson – 26 chips Tim Bryan – 26 chips And in the Monthly Membership category, Meredith Regan gets a shout-out with 21 FitChips turned in! A PrimeTime HURRAH! also needs to go to Chuck Jacobson – we can dub him “Most Likely To Get The Most out of his Gym Membership” – his FitChips were earned from almost every PrimeTime service offered: Personal Training, Group X, and gym membership (on his non-training days). Now we just need to get Chuck in a PrimeTime Pedal workout and he’ll have it all covered!
We hope everyone enjoyed the FitChip Challenge – stay tuned for more in the future! |
SENIORS WANTED
For Senior C.L.A.S.S. Workouts
We’re looking to reignite our Senior C.L.A.S.S. on Tuesdays at 4 and/or Thursdays at noon. If you are looking for an hour of all the elements of fitness – Core training, functional Life skills, Aerobics, Strengthening, and Stretching – you might want to give this a try!
Click here to let us know . . . we hope to get started as soon as possible!
FITNESS RETREAT TO COSTA RICA
March 15-20, 2017
Imagine – three days in the jungle, completely unplugged, hiking, horseback riding, exploring, waking to the sounds of howler monkeys and chilling with the sloths . . . followed by two days exploring the Arenal volcano on foot and/or mountain bike, zip lining, whitewater rafting.
Yes, that could be YOU March 15 – 20, 2017! Take a look at this video . . . you could be there – up close and personal!
https://www.youtube.com/watch?feature=youtu.be&v=ZAWtldranN0&app=desktop
Check out our home for three days: La Carolina Lodge
And our Arenal stay: Arenal Springs Resort & Spa
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NATIONAL GET ON THE SCALES DAY – Thursday, December 29 It’s time to face reality and assess the damage of the holidays! Come on over to PrimeTime Fitness and get on the scales. Everyone who weighs in on Thursday, December 29 will receive one PrimeTime Fit Chip to add to your collection (see above for details). Make sure you let us know you’re coming to weigh in. We would hate to miss you! |
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CHICKEN LETTUCE WRAPS From Julie’s kitchen! Take the following: -slivered carrots -chopped green onion and scallions -cilantro -bean sprouts -grilled chicken ( or tempeh to make vegan) -rice noodles Assemble all on a romaine lettuce leaf, taco style. Drizzle with lime juice. Make a sauce for dipping with amino acids or soy sauce, peanut butter, ginger and chopped peanuts. Enjoy! |
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MEMBER SPOTLIGHT – Bob Skaggs When Bob first walked into PrimeTime in October 2015, we all knew we had an interesting individual among us. Just how interesting, we didn’t know! Over the last year Bob has been an eager participant in almost everything PrimeTime has to offer. He has a lot to offer himself . . . namely an infectious smile, contagious sense of humor, and usually a hint of mischief. I recently had the opportunity to ask Bob a few questions about himself – and I’m so glad he obliged! I think you will be too . . . keep reading! PTF: What motivates you to get to the gym? Bob: I’m a structure, cadence, and commitment person. So, to pull-off regular workouts, I need to be scheduled (committed) to classes and personal training sessions. Otherwise, I fall off – – and under – – the wagon. PTF: What has helped you be successful at your attempts to get in/stay in shape? Bob: I’ve been lucky to find trainers that have relentlessly pushed me beyond my comfort zone. P.S. Without that pushing and left to my own devices, I quickly slack. (Unimaginable, Bob!) PTF: What keeps you coming back . . . what do you like the most about working out at PrimeTime? Bob: Three keys for me:
PTF: Tell us about the progress you’ve made . . . are there any fitness-related accomplishments you would like to share? Bob: Twenty years ago, I weighed 235 . . . Nuff said?!?!? PTF: Bob, you do it all here at PrimeTime (well, almost all . . . we still have to get you into that Yoga class!) – PrimeTime Pedal, Pedal & Pump, Total Body Circuit, and personal training with Susan. What’s your favorite form of exercise? Bob: I’m a fan of any exercises that are designed to elevate my heart rate; strengthen my core; and improve my posture – – I want to be “vertical”. PTF: When you are not here at PrimeTime, what are you doing with your time? Bob: Well, because I recently retired after 35 years as a utility/energy company executive, a lot of my future activities are TBD. However, I love to play (albeit poorly) golf, and my wife and I are serious travelers – – the more exotic, the better. Our last big adventure was a trek in Uganda to see mountain gorillas and chimps, and we are on tap to visit Myanmar and Vietnam in January. Almost all of our trips involve biking and/or hiking. PTF: We don’t know much about your family – fill us in! Bob: My wife, Kim, and I have been married for 32 years and have two daughters – – one in Chicago and one in LA. We have lived in 10 different locations – – most recently Chicago. My wife was a pediatric dentist that in her thirties, ditched that career to become a child rights lawyer, and all the while, she has been to well over 300 Springsteen concerts. [She is a heckuva lot more interesting than me, and yes, our girls take after their mom.] PTF: Is there something about you that not many people know and most would be surprised by? Bob: I’m learning to play the guitar. My goal is to shred a tune or two at The Dinghy on IOP. Oh let us know when you’re on the docket! PTF: Do you have any words of wisdom for others? Encouragement? Bob: Be religious to a good healthy routine – – whether you like it or not J. Good words to live by, Bob! And you sure do walk that talk. Keep up the great work – you’re making us all proud! |
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As a “Fuel Your Fitness” Ambassador, the Bell Institute of Health and Nutrition sent me samples of the new LaraBar with Superfoods – we are loving the new flavors! My favorite is Tumeric/Ginger/Beet. Be sure to pick up a complementary SUPERFOOD bar and let us know how you like it! (the regular flavors are still available for purchase).
#FuelYourFitness
Skipping the Gym Because You’re Stressed?
NOT a good idea!
Here I sit. All alone in the gym. It’s a Wednesday, usually one of the busier days of the week. But today? The only ones who made an appearance, save a few diligent souls that I can count on one hand, are those who actually scheduled a workout with a trainer. The usual folks who workout on their own – with no appointment, no one waiting for them to show up, no reservation for a Group Workout? Nope – they aren’t here.
It just so happens that today is also the day following the 2016 Presidential elections. Perhaps there were a few voter return parties that kept you up too late, or maybe you are at home contemplating the fate of our country during the next four years. Either way, I do believe that this Election Day had an unusual effect on many people’s workout routine on November 9, and may have prevented you from getting in your daily dose of fitness as well. Whether it’s because your candidate didn’t win and you are worried about the fate of the grand ol’ US of A, or perhaps the presidential election didn’t cause you to worry nearly as much as who is representing us in Washington, or maybe you just tuned out of the political atmosphere altogether and the thought of spending the next six weeks listening to Christmas music is what stresses you out the most . . . regardless of the reason, the next few weeks will be trying ones for many of us. Well, guess what – now is NOT the time to neglect your workouts!
My dear fitness enthusiasts, I hate to tell you, but recent research shows that skipping your workout because you are stressed is NOT a good idea! According to a recent study, feeling overwhelmed doesn’t just affect your mental state—it stresses out your body too, increasing your blood pressure, blood sugar, and possibly even your cholesterol. Working out actually helps boost your mood and lessens these cardiovascular risks. So even though most of us workout less when our brains are fried, those are actually the times we most need to get some exercise!
Bottom line? I’ll spare you the research jargon. Higher LDL (the bad cholesterol), total cholesterol, and total metabolic risk factors (high blood sugar, blood pressure, etc) were found in study participants with high stress scores. Better cardio-respiratory fitness may provide some protection against these effects of high chronic stress.
So – even though most of us seem to workout less when we’re feeling overwhelmed, those are the very times we need to hit the gym the most!
