Synergy Fitness for Her

Month: September 2015

Tropical Chopped Chicken Salad

 

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When you lift weights it’s important to get a healthy intake of protein at each meal. Combining chicken and vegetables, like in this tropical salad, is one of the healthiest ways that you can eat. Your fitness results will flourish when meals like this become a regular part of your life. Servings: 5

Here’s what you need:
4 skinless chicken breast, organic and vegetarian fed
Bolthouse Farms Tropical Mango Olive Oil Vinaigrette
1 head cabbage, chopped
1 red bell pepper, chopped
1 mango, chopped
1/2 cup pineapple, chopped
1 bunch cilantro, chopped
1/3 cup green onions, chopped
Rinse the chicken breasts and place in a large ziplock bag. Pour in enough of the Mango Vinaigrette to fully cover the chicken. Place in the fridge for at least 4 hours.
Preheat oven to 350 degrees F and grease a pan with coconut oil.
Bake the marinated chicken breasts for 30 minutes until cooked through, then turn on the broiler for 3-5 minutes until deeply golden. Chop and set aside.
In a large bowl combine all of the remaining ingredients along with the chopped chicken. Drizzle a little of the mango vinaigrette and mix well.
Nutritional Analysis: One serving equals: 240 calories, 3g fat, 285mg sodium, 23g carbohydrate, 6g fiber, and 29g protein

One-Skillet Chicken and Squash

One-Skillet-Chicken-and-Summer-Squash-Sauté-3Ingredients
3 tablespoons olive oil, divided
½ lb (225 g) chicken breasts, chopped into large chunks
2 medium-large summer squash (I like to use 1 zucchini and 1 yellow summer squash), halved lengthwise and thinly sliced
1 medium onion, halved and thinly sliced
3 cloves garlic, minced
Sea salt
Ground black pepper

Instructions
Heat the oil in a large, deep skillet over medium-high heat. Season the chicken on both sides with a sprinkle of salt and pepper. Once the oil is rippling, add the chicken and let it sear (about 4 to 5 minutes) before flipping it. Once browned on the first side, flip each piece of chicken over and cook until browned on the second side and fully cooked throughout (about 3 to 4 minutes more). Transfer the chicken to a bowl and set aside.
Add the summer squash, onion, ¼ teaspoon sea salt, and ⅛ teaspoon black pepper, and cook (stirring occasionally), until the vegetables are tender and just starting to brown in spots, about 6 to 8 minutes.
Add the garlic and cook 1 minute more, stirring constantly.
Add the chicken and cook until re-warmed, about 1 minute.

Studio News

September marks month 2 and the final 4 weeks for our Color Run team training. We will test our progress on Saturday, October 3rd at 9:00am! To join the Synergy Fitness for Her Color Run team, click the link below to register, and begin interval training with the team to prepare for your run/walk. Intervals are posted on the cardio announcement board.

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