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21 DAY WINTER GET FIT CHALLENGE!!!! SIGN UP NOW! STARTS FEB 8th!!!!!

2/3/2016

21 DAY WINTER KICK OFF FIT CHALLENGE
What is included in the challenge?
*Facebook Group for support, ideas, peer support & motivation-can also connect on My Fitness Pal
*Daily Emails & Post
*5 healthy breakfast & dinner meals per week.
*Recipes
*3 Strength Workout Plans and 15 minute quick workouts to do at home or gym
*Cardio Workout ideas
*Supplement Suggestions
*Guidance and Motivation
*Nutrition and Fitness Education
*Daily new Exercise and Wellness Ideas
*Mini challenges throughout to help motivate you!
WHAT DO I NEED FOR THE WORKOUTS:
All are optional…but exercises will include:
*Stability Ball
*Weights
*Yoga Mat
*Fitness Band
How to sign up?
STARTS MONDAY FEB 8th- Feb 28th
$15-pay via paypal, CC or Check
Email me: dragonflystrengthandfitness@gmail.com Text or call 763-458-8988
Jen Bruett-CPT

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Brown Sugar Salmon

1/27/2016

1 Comment

I love salmon! It is so healthy and full of omega-3! Here is a quick healthy recipe to try!

1 1/2 lbs. salmon fillets
1/4 cup vegetable or olive oil
1/3 cup brown sugar
1/3 cup soy sauce
1/3 cup water
Salt to taste
Lemon pepper to taste
Garlic powder to taste
1. Season the fillets to taste with the salt, lemon pepper and garlic powder.
2. In a small bowl, stir together the brown sugar, soy sauce, water and oil until sugar is dissolved.
3. Put the seasoned fillets into a Ziploc bag, pour in the marinade mixture, seal and turn to coat. Refrigerate at least 2 hours.
4. Preheat oven to 450 degrees Fahrenheit.
5. Line a broiler pan with aluminum foil and make a few slits through the foil with a knife to allow juices to drain while cooking. Spray with nonstick cooking spray.
6. Place your fillets on the broiler pan and discard the leftover marinade. Place the fillets into your preheated 450 degree oven for 15 minutes.
7. Then move the fillets to an oven rack close to the broiler and broil on high for an additional 5 minutes or until the fish flakes easily with a fork.