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BURN IT OFF BEFORE THE HOLIDAYS

 

Don't wait until the New Year to resolve to make a change to look and feel your absolute best. Get a head start on a Brand New You by Burning It Off BEFORE the Holidays! Take advantage of our 60 minute heart-rate based interval training program that can torch 500 - 1,000 calories including the AFTERBURN.

 

Never tried an Orangetheory workout? Your first session is absolutely FREE! Call (954) 781-0800 for more information and to schedule your free session.

 

 

 

Mushroom Fennel Quinoa Stuffing

 

Makes: 7 servings

Serving Size: ¾ cup

 

INGREDIENTS

  • 1 cup uncooked quinoa, rinsed well
  • 1 ½ cups low sodium chicken broth (vegetarians use veggie broth)
  • 1 tbsp olive oil
  • 1 small onion, diced
  • ½ cup celery, diced
  • ¾ cup fennel, diced
  • ½ cup carrots, diced
  • 8 oz sliced fresh mushrooms
  • Salt and fresh cracked black pepper to taste

PREPARATION

  1. Cook rinsed quinoa in broth according to package directions.
  2. While the quinoa is cooking, in a large heavy sauté pan add olive oil to the pan, then the onion, sauté one minute.
  3. Add the fennel, celery, and carrots, salt and pepper to taste; cook about 12-15 minutes over medium heat, until vegetables are soft.
  4. Add the mushrooms to the pan, more salt and pepper if needed and cook, stirring 5 minutes, then cook covered for 2 minutes, or until the mushrooms have released their juice and are cooked through.
  5. Add the cooked quinoa to the pan and mix well. 

NUTRITION

Per serving:
Calories: 136 ; Fat: 4g ; Protein: 5g ; Carbohydrate: 21g ;  Fiber: 3g 


Remember to like us on Facebook and follow us on Twitter so you can keep up to date with all the great promotions and events the OTF team has to offer!

 

       

Happy Movember!

 

Thank you to all the members that showed their support for Men's Health Awareness by purchasing our Movember T-shirts and tank-tops. Every donation helps raise awareness for the important cause so come get your Movember shirts today!

 

Best in health,

Team OTF Lighthouse Point

 

Thanksgiving November 27, 2014

We are happy to announce we will be holding normal morning class hours on November 27th, however our afternoon classes have been canceled. Make sure to book your session today, spots are limited!

 

Class Schedule Change

Please note that beginning Sunday, December 7th, the class at 12pm will be taken off Sunday's class schedule. 

 

Come join us at the Third Annual Brazilian Festival of Pompano Beach this Saturday, November 22nd. Admission is free and the festival will be an all day event, lasting from 11am-10pm.


Location: 
Pompano Beach Community Park 

820 NE 18th Ave. 

http://www.brazilianfestpompano.com/

 

Check-In Workout Challenge

We'll be holding a special workout challenge throughout the month of December. Make sure you LIKE us on Facebook and FOLLOW us on Instagram to stay up-to-date on this fun event. More details coming soon!

 

 

We are happy to shine the spotlight on one of our most loyal members and last month's weight lose challenge winner, John Mezzacappa! He has made incredible changes since first joining the OTF family in Lighthouse Point almost two years ago.  Thank you John for spreading your warm smile and positive spirit to everyone you encounter!

 

PRE-WORKOUT SNACKS

 

OTF Fitness Education Director, Chan Gannaway says, "For best workout results when training at OTF, avoid high protein foods prior to the workout. High protein foods take longer to digest and longer to utilize. You need energy NOW!"

You know carbs are essential for energy and protein is vital for muscle growth, but certain foods are better than others for fueling up before and recharging your body after certain workouts. Before you come into OTF, eat your pre-workout snack one to two hours beforehand to keep your stomach from growling and provide your body with pep without weighing you down. Then refuel within 30 to 45 minutes of your cool-down to provide the necessary nutrients to restore your hard-working muscles and rehydrate your body.

 

Pre-workout snack: Fruit and nut bar

 

Energy bars with nuts and dried fruit at the top of the ingredients list, such as Kind or Larabar can be good choices. They provide carbohydrates to fuel your muscles and are rich in fiber, protein, and good-for-you fats that will keep your energy up and your stomach satisfied. Choose a bar around 200 calories with at least 4 to 5 grams each of protein and fiber. The balance would be an estimated 150 calories from carbs.