CustomFit Training Center

11/23/2024

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11/20/2024

Let's Get After Spine Warm-Ups!

I guess we're on a warm up roll, now that the temps are dipping a little. Warm-ups have a little bit to do with temperature and a lot to do with prepping your muscles for the upcoming action. Everything you do radiates from your spine so let's treat it especially well.

See you in the Center and on the Zoom.


What To Do In & Around Savannah

11/20/2024

“Mejadra Rice” Stuffed Onions

Ingredients:
Stuffed Onions:
4 large yellow onions, remove both ends and slice lengthwise from top to bottom to the center without splitting the onion in half
½ cup black lentils
1 pound pasture-raised ground lamb
½ cup h**p seeds
¾ teaspoon salt
½ teaspoon ground black pepper
½ teaspoon ground coriander
½ teaspoon ground cumin
¼ teaspoon ground nutmeg
¼ teaspoon ground cinnamon
¼ teaspoon ground allspice
¼ teaspoon ground turmeric
⅛ teaspoon ground cardamom
1 ½ cups chicken or beef broth
Optional Garnish:
¼ cup pomegranate arils
parsley leaves

Method:
Fill a large pot with water and heat over high. Place the prepared whole onions in the water and cook for 30 minutes, until softened. Remove the onions and set aside to cool. Meanwhile, place the lentils in a small pot with water and bring to a boil. Cook over medium heat for 10 minutes, then remove from heat and strain.
Heat a skillet over medium-high heat, add lamb and cook until crumbly. Remove from the pan and set in a bowl. Peel onion layers gently until layers are too small to stuff. Add all the small onion pieces to the bowl of lamb crumbles along with the cooked lentils, h**p seeds, and all the spices.
Fill each layer of onion with approximately 2 tablespoons of lamb mixture and tuck. Place onions in an oven-proof dish, close to each other, until the dish is full.
Top with broth, cover, and transfer to a 375 degree preheated oven to bake for 1½ hours. After baking, remove cover and cook for 30 minutes until browned. If more liquid is needed, add more so onions won’t stick to the baking dish.
Transfer to individual plates and top with pomegranate arils and parsley leaves (optional).

Recipe/📸: https://drhyman.com/blogs/content/mejadra-rice-stuffed-onions?_kx=PxaTtbrybitJZJY-PCer1GaCyZqv0D3YvUADeClDup_S-vQsTB77BJsRj8ahxigO.HKMsXE

11/19/2024

November Holiday Schedule
🍂🍂🍂🍂

Classes Cancelled:
6:15pm Wednesday 11/27
9:30am and 6:15pm Thursday 11/28

Come back to Planksgiving Class 9:30am Friday 11/29

*Trainers and Clients stay in touch for personal training schedules*

11/15/2024

Every Woman’s Marathon is coming to Savannah
Saturday, November 16th!

The race starts on Bay Street at 7am, and by 9am most all of the runners should have cleared the west side of the race course, so head west west west (toward MLK for the directionally challenged) to get to CustomFit Center for our 9:30am class, teammates.

Give yourself extra time if your route to the Center includes Henry Street, Atlantic Avenue, Broad Street, Victory Drive, or Skidaway Road south of 52nd.

After class, head due east of the Center to Broad Street to cheer on the marathon runners! What an accomplishment!

11/13/2024

Let's Get After Hip Warms-Ups, because hips are multitaskers.

Dynamic mobilization for the hips prior to any workout will reap benefits. Inner thigh, outer thigh, hip flexor, hip extensor, hip rotator, let's hit those hip stretches every which way.

See you in the Center and on the Zoom!


What To Do In & Around Savannah

11/13/2024

Maple Roasted Butternut Squash

Ingredients:
1 large butternut squash
3 tablespoon pure maple syrup
2 tablespoon melted coconut oil
1/2 teaspoon cinnamon
1/4 teaspoon flaky sea salt
1/3 cup chopped pecans

Instructions:
Preheat the oven to 400 degrees. Prep the butternut squash by cutting it in half right above the wider part (the bulb). Cut the ends off, and then carefully cut the skin off using a sharp knife. You can also do this with a vegetable peeler, but sometimes the skin is a little too thick. Cut the bulb part in half, and use a spoon to scoop out the seeds and insides. Cut the whole thing in to half inch cubes.
In a small bowl, whisk together the coconut oil, maple syrup, salt, and cinnamon. Lay the squash out in an even layer on a large baking sheet. Pour the oil mixture all over the squash, and toss it together with your hands to make sure all of the pieces are coated.
Roast at 400 degrees for 15-20 minutes.
Add the pecans for another 5 minutes of roasting time (making it 20-25 minutes total). If you have them in there from the beginning, they will burn.
Once roasted, remove from the oven, transfer to a platter and enjoy!

📸/recipe: https://www.thewheatlesskitchen.com/maple-roasted-butternut-squash/

11/12/2024

Thankful for all those who have risked their lives to protect ours! 🇺🇸

11/09/2024

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11/08/2024

Let’s Get After Cardio!

Consistent and rapid repetitive movements like marching-jogging-walking-biking-swimming-hiking-etc will elevate your heart rate. Keep that heart rate at a steady pace that gets you winded but not breathless, and you will build stamina, and strengthen your heart, lungs, and blood vessels.

With regular cardio, you will become more tolerant of stress, and manage your blood pressure and blood cholesterol. You can even chase your children, pets, and dreams without collapsing. You can also get cardio out of your strength exercise session, if you keep moving briskly and steadily from one strength exercise to the next without stopping to rest.

Want some cardio guidelines? We’ve got tons of plans to get you started, progressing, and accumulating achievements.

Let’s Get After It!

11/06/2024

Let's Get After Shoulder Warm-ups!

Complicated joints, those shoulders, and they deserve a little tender loving care. A little muscle prep goes a long way when it comes time to really push your shoulders around. Here are a few favorites.

See you in the Center and on the Zoom.


What To Do In & Around Savannah

11/06/2024

Aromatic Quinoa Yam Risotto

Ingredients:
3 tablespoons grass-fed ghee, divided
2 ½ cups cubed yams
1 cup quinoa
2 large shallot, thinly minced
2 garlic cloves, minced
3 large sage leaves, finely chopped
4 cups chicken stock or vegetable stock
1 ½ cups thinly sliced mushrooms of choice
½ cup chopped walnuts
¾ teaspoon salt, divided
½ cup coconut cream
Freshly ground pepper, to taste
⅓ cup crumbled goat cheese

Method:
In a large skillet over medium heat, add 2 tablespoons of ghee. Once melted and the skillet is hot, add yams, shaking skillet occasionally until they are crispy and almost cooked through, about 10 minutes.
While the yams are cooking, begin making the quinoa. In a medium pot over medium-high heat, add the remaining 1 tablespoon of ghee, shallots, garlic, and sage and stir regularly until fragrant, about 3 minutes.
Add the quinoa to the pot, reduce heat to low, and stir for 5 minutes until toasted. Meanwhile in a separate saucepan, heat the broth of choice. When boiling, turn the quinoa heat to low and cup by cup, add stock, stirring regularly until liquid has been absorbed. Once all the liquid in the quinoa has been absorbed, turn heat to high, add the remaining ½ teaspoon salt and coconut cream, and stir until creamy.
Add sliced mushrooms to the skillet of yams and continue cooking for 5 more minutes, then add the walnuts and ¼ teaspoon salt. After 5 minutes, remove from heat and set aside.
Add the yams and mushrooms to the quinoa and stir to combine. Serve in bowls topped with freshly ground pepper, goat cheese, and additional sage leaves to garnish.

Recipe/ 📸: https://drhyman.com/blogs/content/aromatic-quinoa-yam-risotto?_kx=PxaTtbrybitJZJY-PCer1GaCyZqv0D3YvUADeClDup_S-vQsTB77BJsRj8ahxigO.HKMsXE

11/05/2024

Savannah Races
for Runners & Walkers of All Paces & Ages

11/9 - Honor Mark 5K/10K/5K Ruck/Kids Fun Run
11/16 - Every Woman’s Marathon
11/23 - Giving Thanks for a Cure 5K
11/28 - United Way Turkey Trot

Plenty more details on running and walking clubs and races at fleetfeetsavannah.com, savannahraces.com, and savystrider.com 🙂

11/01/2024

Thank you for the review!! 💚

10/30/2024

Let's Get After one last episode of Exercises That Scare You!

Once you master exercises on stable surfaces, we like to do "scary" things to challenge you on unstable surfaces like the Stability Ball. Planks and seated exercises take on a whole new meaning for the core when you need to control yourself and your ball. (Just be careful where you put your hand on the wall, especially when there's a painting of a glute right there - Sorry Sidney! 😳)

See you in the Center and on the Zoom!

What To Do In & Around Savannah

10/29/2024

Dye-Free Vegan Candy Corn Smoothie

Ingredients:
Yellow Layer:
¼ cup raw unsalted blanched and slivered almonds (or raw cashews)
1 teaspoon vanilla extract
2 tablespoons maple syrup or 4 soft pitted Medjool dates
½ cup unsweetened almond milk
juice and zest of 1 large juicy lemon
½ cup frozen riced cauliflower
1 cup crushed ice cubes
¼ teaspoon turmeric powder
Orange Layer:
¼ cup unsalted raw blanched and slivered almonds (or raw cashews)
1 teaspoon vanilla extract
2 tablespoons maple syrup or 4 soft pitted Medjool dates
½ cup unsweetened non-dairy milk (I use almond milk typically)
1 navel orange, zested and juiced
2 tablespoons orange juice (optional for added orange flavor)
½ cup frozen riced cauliflower
1 cup crushed ice cubes
½ cup raw baby carrots (for color and added nutrients)
White Layer:
Homemade Coconut Whipped Cream
*Garnish: orange and lemon zest or dye-free candy corn if desired

Instructions:
Place all yellow layer ingredients in a high speed blender. Blend until smooth and creamy. Use your blender’s tamper/plunger if needed. Divide the yellow layer into 3 glasses (filling each glass about halfway full). Place the glasses in the freezer.
Rinse out the blender. Place the orange layer ingredients in the blender and blend until smooth and creamy. Use the blender’s tamper/plunger if needed.
Remove the glasses from the freezer. Carefully spoon (don’t pour) the orange layer on top of the yellow layer) until the glass is almost full.
Add a couple spoonfuls of coconut whipped cream on top. Garnish with lemon or orange zest if desired. Garnish with dye-free candy corn if desired.

📸/recipe: https://www.eatingbyelaine.com/dye-free-vegan-candy-corn-smoothie/

10/29/2024

SUPER SATURDAY workout, November 2nd!

See you in the Center -or- workout where you are and Zoom in -or- grab the Zoom video. Please be sure to sign up no less than 2 hours before Super Saturday class starts.

Register here for live or zoom class at https://customfitcenter.pike13.com/group_classes/165371

10/26/2024