Amanda Farrell Walsh is the latest addition to the team at Lakeside Clan Fitness. If she looks a bit familiar, that’s because she’s coach Heather McFadden’s sister! She’s also a local girl, growing up in Ripley and now living in Kincardine with her husband Mike and kids Conner and Emma. Amanda is very active in the community. You will often see her at the arena during hockey season, or you may catch her at a local fall fair helping the 4-H kids with their calves. She is currently rehearsing for her role in the upcoming play Kincardine Calls as part of the Kincardine Old Boys Reunion. To support her powerlifting habit, Amanda works at Miller Insurance Brokers handling marketing and claims. It is a very fulfilling job that allows her to help people when they need it the most. Amanda started her fitness journey later in life when recovering from a shoulder injury. She felt she was too young to feel so old, so she decided she needed to make a change. She started with HIIT training, added in CrossFit and then discovered powerlifting. She is currently training for the Provincials and hopes to compete at nationals in 2019. She holds 8 records with the Canadian Powerlifting Federation and is working towards her Canadian Powerlifting Union coaching certification. Amanda enjoys learning new ways to increase strength. Last summer, she attended the Heavy Events School as part of the Fergus Scottish Festival and threw a caber! She’s had the opportunity to be trained by some of the best lifters in the world and is super excited to be coaching our HIIT + Strength classes on Tuesdays and Thursdays.

Here is the updated schedule of classes!

I was asked this morning by one of our members what I would have for breakfast instead of overnight oats (due to the gluten). So, now is a great time to talk about quinoa and how wonderful and easy it is to include in your day. What is Quinoa? Many think of quinoa as a grain. However, it is actually a seed. The seed is harvested from the goosefoot plant. The goosefoot plant is related to Swiss chard, spinach and beets. Quinoa is most commonly found in a salad or part of a side dish, and is increasingly popular as part of breakfast. Why is Quinoa So Healthy? 1. Protein: Quinoa is a complete protein containing all nine essential amino acids— perfect for vegetarians looking to add more protein to their diets. 2. Fiber: Quinoa contains twice as much fiber as other grains do. 3. Vitamins & Minerals: Quinoa contains iron, lysine, magnesium, riboflavin (B2) and manganese. 4. Gluten Free: Since quinoa is not a wheat or grain, it is gluten free. 5. Complex Carbohydrate: Quinoa has a low-glycemic index and is a complex carbohydrate, making it a great food for weight management. There are a lot of fabulous recipes out there which use quinoa. I have used it in everything from muffins to meatballs! For breakfast, my go-to is to cooked my quinoa ahead (large batch), then store it in the fridge and take it out and heat it as I need it. One of my favourite breakfasts is to top it with yogurt, cinnamon, cut-up dried apricots and a few raw pumpkins seeds. Pumpkin seeds are rich in omega-3 and omega-6 fatty acids, antioxidants, and fiber. Apricot is rich in vitamins like beta-carotene, Vitamin A, C E and K. It is rich in minerals like iron, potassium, manganese, magnesium, phosphorus. It is also a good source of antioxidants, dietary fiber and flavonoids. There are all kinds of options though! My kids of course like a little peanut butter mixed in and then top it with chopped strawberry and banana. I've also found that if I toast my quinoa before cooking it, it helps to bring out the nutty flavour better. The possibilities are endless!

What a great weekend! We completed the practical portion of the STRONG by Zumba certification program, and since we have already passed the theory exams...we are fully certified STRONG by Zumba instructors! We will be practicing and preparing before we begin offering classes, but keep an eye out for them coming soon. We know you're going to love it!!😀💪

This Friday's recipe is OVERNIGHT OATS! They are a great way to prep ahead for a healthy start to your day! For your basic recipe follow this: Ingredients • 1 cup rolled oats • 1 tablespoon chia seeds • ½ cup Greek yogurt* • 1 cup milk of choice • 1 teaspoon vanilla extract • 1 tablespoon honey or maple syrup (can omit) Instructions 1 Place all ingredients into a large glass container and mix until combined. 2 Put the top on the container and place into the refrigerator for at least 2 hours or overnight. Notes *Option to sub out the Greek yogurt for coconut cream or with nothing at all. If you overnight oats are too thick in the morning, add a splash more of milk. Now the fun begins! You can top these however you like, or mix in other options to change up/add flavour. One I've heard which sounds delicious is carrot cake: add 1/4 cup of shredded carrots, 1 teaspoon of cinnamon and top with walnut pieces. Have fun and see what topping combinations work best for you!

Want to get your peepers on some peppers? I made these simple spinach and feta egg peppers last night. They're going to come in handy this weekend when we're completing our latest course training!

Today is Global Running Day! 🏃‍♂️🏃‍♀️ There is still lots of time left in the day to get out and move. Hop on a sidewalk, the beach or one of our fabulous trails! Remember to fuel up, warm up and cool down, and stay hydrated!😉

This week's special is going to be a POWER OF TEN AMRAP! It will be at 9:45am, after the first three HIIT classes!!

Lots going on tomorrow at The Clan! HIIT classes at 7:30, 8:15 and 9:00am, then Zumba at 9:45! We've got Laurie Convay doing a demonstration for ENJO at 11am! Then we're going to host another open HIIT at noon. Tell your family and friends!

GAME ON! Here we go people! If you're taking part in our weekly recipes, here is the first one. We are going to do breakfast, and we're having egg baked peppers. You will find the recipe below. If you are newer to this, stick with the recipe the first time around. If you are a little more experienced, then let the combinations fly. Let's hear what works for you and what different combinations you can come up with. I've made these a few times and I think I might go Mexican this time with some black bean and avocado! This recipe calls for 3 peppers, but you can double that if needed. Have fun!! INGREDIENTS • 3 bell peppers halved and seeded • 4 eggs • 1/2 cup milk • 3/4 tsp salt • 2 tbsp chopped green onion • 1/2 cup chopped spinach (reduce to 1/4 if using frozen spinach - don't forget to drain it) • 3/4 cup shredded cheddar cheese divided • 1/2 cup finely chopped ham You can change things up and get adventurous, but this is a good place to start! My crew likes feta, mushroom, spinach and sausage in theirs. INSTRUCTIONS 1 Preheat oven to 350 degrees F. 2 In a medium bowl, combine eggs, milk, salt, green onion, spinach, ½ cup cheese and ham with a whisk until combined. 3 Lay your peppers in a lightly greased baking dish (whatever size works -- you want them to be a little snug so they don't move too much and spill). Divide your egg mixture between your peppers and sprinkle with remaining cheese. Bake for 45-50 minutes, until eggs are set. 4 Slow Cooker:Line slow cooker with tin foil. Place peppers in slow cooker and fill. Cook on low for 3-4 hours or until eggs are set. TIPS AND TRICKS FOR MAKING THESE BREAKFAST STUFFED PEPPERS: • Try to cut your peppers so that they’ll be relatively flat on the bottom — we don’t want too much spillage in the pan! • Mix up your veggies, meats and cheeses as you desire — or let everyone put their own in the peppers and just pour the whisked eggs right over top! • These stuffed peppers keep well in the refrigerator for a couple of days but aren’t great from the freezer — unless you are okay with your peppers being totally soft and mushy!

What are you packing? Let's post some pictures of prepped meals and share ideas with each other. Today I've got some egg salad that I spoon into romaine leaves to make tacos, some raw veggies and chickpea salad.

Meal prep! A quick blurb about meal prepping and what is coming up on Friday. I will try to keep the videos short😉! I'm looking forward to getting more nutrition information going for members!!😁