RF News

 

 

 

 

Summer is wrapping up, come back to the City FAM! RF has been busy this summer making adding some new equipment, adding new trainers and new BABIES! Congrats Dennis and Annie on Lucas. Gus's forever best friend <3. 

FullSizeRender-10.jpg

Meet Remorca's newest trainers, Jillian Schemer and Sharon Armstrong! Follow then on Instagram @jilliann_schembri & @pineapple.yogi 

@jilliann_schembri

@jilliann_schembri

@pineapple.yogi

@pineapple.yogi


We will now be offering discounts on Health Warrior products (Superfood!) and offering Eboost pre-workout and Protein in-house, as well as several other Probiotics, Veggie Fixes, and energy supplements from Eboost. Meg is an ambassador for both now! 

@meg_takacs

@meg_takacs

5 Healthy Holiday Helpings

Cocktail Finger Food:

Gluten Free, Crustless Mini Chiche

This muffin-tin recipe for mini healthy quiches is quick and a good trick for portion control. These mini muffin-tin crustless quiches are gluten-free and use turkey sausage instead of pork for less saturated fat. This easy quiche recipe is a healthy breakfast idea or appetizer.

Low Carb/High Fiber Appetizer: 

Balsamic and Parmesan Roasted Cauliflower
These roasted florets are cut into thick slices and tossed with extra virgin olive oil and herbs. It's the perfect finger food for an appetizer or cocktail party. 

Vegetarian Dinner Entree Option:

Slow-Cooked Vegetarian Lasagna

For this dish, think bone health, healthy immunity and high calcium. For this recipe all you have to do is chop up the veggies and layer them raw into the crockpot.

Warm Stew Idea

Rich Chicken Stew

"This concept has been adapted to the slow cooker to make a lightened-up version using chicken thighs. Just a little whipping cream (which is less inclined to break down than lighter creams and gives more density to the sauce) adds richness. This is delightful over egg noodles." - Eating Well

Meat Lovers

Turkey Piccata

This is a gluten free and dairy free recipe that is perfect to serve on a cold winter night. It's cooked in a lemon butter sauce with warm crisp baby potatoes on the side. 

"5 Of My Favorite Treadmill Workouts to Heat It UP This December"

By: @Meg_Takacs 

1. 25 Min – Advanced: Progression Intervals

Warmup 2 minutes at 5.0 / Walk 1 minute

2 minutes at 7.5, 1 min at 8.5, 1 min at 9.0 (REPEAT X4)

THEN Walk 1 minute

1 minute at 9.5-10.0, Walk 1 minute, 1 minute at 9.5, Walk 1 minute

2. 45 Min – Advanced: TEMPO Intervals

5 minute warm-up at 5.5  / 1 min walk at 3.0

10 minutes at 7.5, Walk 1 minute 10 minutes at 8.0, Walk 1 minute, 10 minutes at 8.5

Walk 2  minutes

5 minute cool down at 5.0

3. 40 Min – Intermediate: Active & Passive Recovery HIIT Intervals

Jog 3 minutes at 5.0 / Walk 2 minutes at 3.0

Run 2 minutes at 5.5 / Run 1 minute at 5.0 / Run 2 minutes at 5.6 / Run 1 minute at 5.0 / Run 2 minute at 5.7 / Run 1 minute at 5.0 / Run 2 minutes at 5.8/ Run 1 minute at 5.0 / Run two minutes at 5.9 / Run 1 minute at 5.0 / Run 2 minutes at 6.0  

Walk 3 minutes at 3.0

THEN

Run 1 minutes at 6.0 / Walk 1 min 3.0

Run 1 minute at 6.1 / Walk 1 min 3.0

Run 1 minute at 6.2 / Walk 1 min 3.0

Run 1 minute at 6.3 / Walk 1 minute at 3.0

Run 1 minute at 6.4 / Walk 1 minute at 3.0

Run 1 minute at 6.5 / Walk 1 minute at 3.0

4. 25 Min- Intermediate HIIT

 Warm up: 2 minute at 5.5 / 1 minute at 3.0

1 minute at 6.0, 6.2, 6.4 / 2 minutes at 5.0, 5.2, 5.4 — Repeat X3 (18 minutes) 

Walk 1 minute at 3.0 / 1 minute at 6.0 / 1 minute at 3.0 / 2 minutes at 6.0 / 1 minute at 3.0 / 2 minute at 6.5

5. 20 Min – Beginner HIIT

Walk at 3.0 for 1 minute

Run at 4.6 for 4 minutes / Walk at 3.0 for 1 minute

Run at 5.0 for 2 minutes / Walk at 3.0 for 1 minute

Run at 4.6 for 4 minutes/ Walk at 3.0 for 1 minute

Run at 5.0 for 2 minutes / Walk at 3.0 for 1 min

Run at 5.2 for 2 minutes / Walk at 3.0 for 1 minute

Suggested Spotify Playlists: