Weekend Warrior Workout – October 27th, 2017

Weekend Warrior Workout…

This week we bring you one of our Cardio Power workouts straight from the gym. That’s right this is one of the exact same workouts we use with our clients in our Cardio Power Sessions.

Here is how it works:

Perform 10 minutes of each round.


Round #1

Rower – 150 meter

Double Kettlebell Hold – time of row

Repeat for as many rounds as possible in 10 minutes.


Round #2

Push Ups – 10 Reps

Bodyweight Squats – 10 Reps

Farmers Carry – 50 yards

Repeat for as many rounds as possible in 10 minutes.


Round #3

Wall Balls – 10 Reps

Front Plank – 60 Seconds

Band Leg Press – 10 Reps

Repeat for as many rounds as possible in 10 minutes.



Weekend Warrior Workout – October 20th, 2017

This week we bring you a heart pounding metabolic workout.

Here is how you do it:

  • Do 30 seconds on the Battling Rops
  • Then 10 Push-Up and 10 Kettlebell Swings
  • Rest 30-60 seconds and repeat for 10 rounds.


Weekend Warrior Workout – October 13th, 2017

Weekend Warrior Workout…

Planning to hit the gym over the weekend, but not sure what to do?

We’ve got you covered with this weeks “Weekend Warrior Workout”

How to do it:

Complete all sets of Group A, followed by all sets of Group B, then Group C, and finally Group D. Rest 30 seconds after each set fro Group A. Perform Group B and C as supersets, with a minute break after each set. And for Group D perform one set continuously for two minutes.


Group A

V-Sit and Reach with Mini Band, 3×10 each


Group B

Single Leg Deadlift, 3×12 each

Dumbbell Push Press, 3×12


Group C

Goblet Squat with Curl, 3×12

TRX Row, 3×12


Group D

Board Beast Sit Through, 1×2 minutes



Recipe of the Week – Slow Cooker Gumbo with Sausage, Chicken, and Shrimp

Slow Cooker Gumbo with Sausage, Chicken, and Shrimp

You have got to give this delicious Gumbo recipe a try!

What You Need:

  • 1lb Chicken Breast (cut into bite size pieces)
  • 1lb Smoked Sausage (kielbasa, farmers sausage, garlic sausage, etc)
  • 1lb Shrimp, raw and shells removed (I left tails on for more flavor)
  • 1 Onion, diced
  • 1 Green pepper, diced
  • 1 Hot pepper, (jalapeno, serrano, scotch bonnet, habanero, etc) (optional!!!)
  • 3 ribs Celery, diced
  • 1 can Diced tomatoes (28 oz)
  • 3 tsp Garlic, minced
  • 2 C Chicken broth
  • 1 Tbsp. Cajun spice (or more if you prefer)
  • 1 tsp Thyme
  • 1 tsp Oregano
  • 1 1/3 C Rice (cooked)

How To Make It:

  1. Combine all ingredients in the slow cooker, except for the shrimp and the rice.
  2. Cook on low for 6 – 7 hours, stirring occasionally
  3. In last hour of cooking, salt the shrimp lightly, and then add them to the crock pot
  4. In the last half hour of cooking, add the rice and stir. Replace cover. You want the rice just to warm through and take on some of the cooking flavors.
  5. Serve with crusty bread, and enjoy!
Recipe Source: https://www.tammileetips.com/crock-pot-gumbo-recipe/


Recipe of the Week – Sheet Pan Steak and Veggies

Sheet Pan Steak and Veggies

30-Minutes to a delicious and healthy meal that your family will love!

What You Need:

  • 2 pounds baby red potatoes
  • 16 ounces broccoli florets*
  • 2 tablespoons olive oil
  • 3 cloves garlic, minced
  • 1 teaspoon dried thyme
  • Kosher salt and freshly ground black pepper, to taste
  • 2 pounds (1-inch-thick) top sirloin steak, patted dry

How To Make It:

  1. Preheat oven to broil. Lightly oil a baking sheet or coat with nonstick spray.
  2. In a large pot of boiling salted water, cook potatoes until parboiled for 12-15 minutes; drain well.
  3. Place potatoes and broccoli in a single layer onto the prepared baking sheet. Add olive oil, garlic and thyme; season with salt and pepper, to taste. Gently toss to combine.
  4. Season steaks with salt and pepper, to taste, and add to the baking sheet in a single layer.
  5. Place into oven and broil until the steak is browned and charred at the edges, about 4-5 minutes per side for medium-rare, or until desired doneness.
  6. Serve immediately with garlic butter, if desired.
*Recipe Source: http://damndelicious.net/2016/12/16/sheet-pan-steak-and-veggies/

Recipe of the Week – Slow Cooker Sausage, Spinach, and White Bean Soup

Slow Cooker Sausage, Spinach, and White Bean Soup

This delicious soup is perfect for a fall day.

What You Need:

  • 1 tablespoon olive oil
  • 1 (12.8-ounce) package smoked andouille sausage, thinly sliced
  • 3 cloves garlic, minced
  • 1 onion, diced
  • 3 carrots, peeled and diced
  • 2 stalks celery, diced
  • 2 (15-ounce) cans Great Northern beans, drained and rinsed
  • 1/2 teaspoon dried oregano
  • 2 bay leaves
  • 4 cups chicken broth
  • Kosher salt and freshly ground black pepper, to taste
  • 3 cups baby spinach

How To Make It:

  1. Heat olive oil in a large skillet over medium high heat. Add sausage, and cook, stirring frequently, until lightly browned, about 3-4 minutes.
  2. Place sausage, garlic, onion, carrots, celery, beans, oregano and bay leaves into a 6-qt slow cooker. Stir in chicken broth and 2 cups water until well combined; season with salt and pepper, to taste.
  3. Cover and cook on low heat for 7-8 hours or high heat for 3-4 hours. Stir in spinach until wilted.
  4. Serve immediately.
*Recipe source: http://damndelicious.net/2015/03/21/slow-cooker-sausage-spinach-and-white-bean-soup/

5th Annual “Halloween Hustle”

Its time again for our 5th Annual “Halloween Hustle” to raise money for the National Ovarian Cancer Coalition.

Last year we raised just shy of $3,000, so our goal is to beat that this year. But we need your help.

Here is how it works:

– For every person who workouts out in an Elite Personal Training, Cardio Power, Strength Revolution, or Boxing Bootcamp during the month of October we will donate 10 cents.

– For every MyZone Heart Rate belt sold in the month of October 10% will be donated.

– Every member who has a MyZone belt will receive 10 tickets for every 1000 MEPs earned in October for the gift basket raffle held at the party on November 4th at Mad Mex Cranberry.

– We will be selling special PNF “Halloween Hustle” t-shirts for $25 during the entire month of October that the proceeds will be donated.

– All current PNF Members can bring a friend to any Cardio Power, Strength Revolution, or Boxing Bootcamp workout during the month of October. All we ask is that you make a small donation.

– On October 28th we will be holding a charity workout at 9:15 a.m. This workout is open to public, members, and their friends. Donations will be taken and t-shirts will be sold.

– On Saturday, November 4th, from 1-4p.m. we will have our “Halloween Hustle” Party at Mad Mex Cranberry. It will be $25 per person to attend. We will being selling tickets for a gift basket raffle and 50/50. Food will be included. All proceeds will be donated to the N.O.C.C. Click the link below to register.


We hope to see you there!

Bring-A-Friend Month


All PNF Members can bring a friend to any Cardio Power, Strength Revolution, Boxing Bootcamp Session any time in October.

This is part of our Halloween Hustle to raise money for Ovarian Cancer and the N.O.C.C. so all we ask is that you make a donation for each friend you bring, no matter how big or small it’s your choice.

Recipe of the Week – Butternut Squash Quinoa Salad

Butternut Squash Quinoa Salad

Give this tasty salad a try!



  • 1/2 small red onion, diced (about 1/4 cup)
  • 1 small (2-pound) butternut squash, peeled, seeded, and cut into 3/4-inch chunks (about 3 1/2 cups)
  • 2 teaspoons extra-virgin olive oil
  • 1/2 tablespoon maple syrup
  • 1 teaspoon kosher salt
  • 1/2 teaspoon black pepper
  • 1 1/2 cups reduced-sodium chicken or vegetable stock (or water)
  • 3/4 cup uncooked quinoa
  • 1/2 cup reduced-sugar dried cranberries
  • 1/2 cup toasted pepitas (pumpkin seeds), or roughly chopped toasted walnuts or pecans
  • 2 tablespoons chopped fresh thyme (or 1/4 cup chopped fresh parsley)


  • 3 tablespoons extra-virgin olive oil
  • 1 1/2 tablespoons apple cider vinegar (or white wine vinegar)
  • 2 teaspoons Dijon mustard
  • 1 teaspoon maple syrup
  • 1/2 teaspoon kosher salt
  • 1/4 teaspoon black pepper

How To Make It:

  1. Place a rack in the center of your oven and preheat the oven to 400 degrees F. Place the red onion in a small bowl and cover with water. Set aside. (This keeps the onion’s flavor but helps soften its harsh bite…and endless onion aftertaste.)
  2. Place the butternut squash in the center of a large rimmed baking sheet. Drizzle with olive oil and maple syrup, then sprinkle with 1 teaspoon salt and 1/2 teaspoon pepper. Toss to evenly coat, then spread the squash into a single layer. Bake for 15 to 20 minutes, turning once, until tender. Remove from the oven and set aside.
  3. While the squash is baking, bring the broth (or water) and quinoa to a boil in a medium pan. If you are using water, add 1/4 teaspoon kosher salt. Once boiling, reduce the heat to a simmer, cover, and let cook 15 minutes, until the water is absorbed. Remove from the heat and let stand with the lid on for 5 minutes. Fluff with a fork, then transfer to a large serving bowl.
  4. In a small bowl or large measuring cup (or a mason jar with a tight-fitting lid), combine the dressing ingredients: olive oil, vinegar, mustard, maple syrup, 1/2 teaspoon salt, and 1/4 teaspoon pepper. Drizzle enough of the dressing over the warm quinoa to moisten it, then stir to combine.
  5. Scrape the roasted butternut squash and any pan juices into the bowl with the quinoa. Add the cranberries, pepitas, and thyme. Drain the red onion then add it to the bowl. Toss to combine, adding more dressing as desired. (I like to reserve a little of the dressing for adding to leftovers.) Serve warm or at room temperature.

Recipe Source: https://www.wellplated.com/butternut-squash-quinoa-salad/#recipe

Weekend Warrior Workout – 9/29/17

Whether you’re on the road in a hotel, had a busy day, or just want to get in a quick workout this is one of our favorite go to’s at PNF.

It only takes ten minutes and gets your whole body.

Here is how it works:

  • Start with 5 Plank Walk-Up Push Ups
  • Then stand up, or do a Burpee, and do 5 Squats with a Reverse Lunge
  • Repeat for as many rounds as possible in 10 minutes.