Small Changes, Big Results

Small Changes, Big Results

It’s that time of year when we think about all the changes we want to make for a better life. So often, these changes are so big that they often feel overwhelming. But, what if we look at things a little differently? Instead of starting off with big changes, what if we started off with small changes that produced big results? To help you ease into this process, we’ve put together a list of 9 small changes to incorporate into …

Peanut Butter Ball Recipe

Peanut Butter Ball Recipe

Feeling munchy? Try our Peanut Butter Ball recipe! These are healthy and nutritious snacks that will not only satiate you but are quite tasty as well! Yields: 4 balls | Prep time: 3 mins Calories: 78 | Protein: 9g | Carbs: 6g | Fat: 2g Ingredients ¼ cup Whey Protein Powder ¼ cup PB Fit Powder ¼ cup Old Fashioned Oats 2 tbsp Unsweetened Almond Milk Directions Mix ingredients in a bowl. Divide into 4 equal parts and roll into …

Homemade Almond Milk

Homemade Almond Milk

Almond milk is a great alternative to cow’s milk, especially for those who are lactose-intolerant or have dietary restrictions/preferences. Chef Mike has shared with us an excellent recipe for homemade almond milk that’s not only simple to make, but you more than likely already have the ingredients in your kitchen! Ingredients 1 cup of almonds 6 cups of water 1/8th cup of honey or sweetener of choice Pinch of salt 1tbsp of vanilla extract Directions Take the cup of almonds …

Chicken Lettuce Wrap

Chicken Lettuce Wrap Recipe

Don’t let the name fool you. This tasty dish is encompassed with not only fresh ingredients but bold flavors! A blend of Asian cuisine packed with veggies and protein, these wraps are a celebration of fresh flavors and texture that will have you leaving the table feeling satisfied and refreshed. This chicken lettuce wrap recipe will make you forget that you’re eating healthy! We love this recipe so much we want to share it with you to make at home! …

Pumpkin Spice Protein Shake

Pumpkin Spice Protein Shake

When you think of fall, what is the first thing that comes to mind? Flannel, a brisk morning breeze, warm coffee…and pumpkins? Tis the season for pumpkin spice! If you love the infamous Pumpkin Spice Latte from Starbucks, this recipe is for you. We have discovered the perfect healthy alternative for the seasonal treat. We call our version, The Pumpkin Spice Protein Shake, or the PSPS. Not only is this shake healthy, but with the combination of spices and flavors, …

Chef Mike’s Brine

Brine Recipe

Ingredients 8 fl oz Liquid (i.e. water, stock, etc) 1/2 oz Kosher Salt 1/4 oz Sugar-Free Syrup Seasonings of Your Choosing (start with 1/2 tbs and add to taste) Protein to be brined (Brines work best with shrimp, chicken, pork, and turkey. NEVER use a brine on beef.) Directions Heat liquid to a simmer then, add kosher salt, sweetener, and seasoning. One cup of brine is perfect for one chicken breast or 15-20 large shrimp. Stir until dissolved. Remove from …

Hummus Trio Recipe

Hummus Recipe

Spice up any party with this delicious Hummus Trio Recipe! Choose between these sweet and savory options that are sure to impress your guests! BBQ Sweet Potato Hummus Yields 3 cups Ingredients 2 Sweet Potatoes (roasted & peeled) 15 oz White Beans (drained & rinsed) 3 tbsp bbq sauce of your choice 1 tbsp Olive Oil 1 tbsp Tahini 1 Garlic Clove 1 tbsp Lemon Juice 1/2 tsp Ground Cumin 1/2 tsp Chili Powder 1/2 tsp Salt (to taste) Directions …

Alcohol and Exercise Over the Holidays

Alcohol and Exercise Holiday

With all of the holiday festivities and parties going on, it’s only natural to want to partake in the holiday cheer with a couple of festive cocktails. It can be a struggle to stay on track with your goals during this time of year. Here at Fit Farm at Rock Springs, we focus on real-life results! The key is all about portion and moderation, not the absence of your personal joy or social life. We want you to have fun, …

Holiday Cheer Without the Fear!

Holiday Drink Guide

We all want to have a little cheer around the holidays. And whether you’re in tip-top shape or not, a little alcohol can make your celebrations a little bit cheerier. However, when you’ve worked hard to get into (or maintain your) shape all year, you don’t want to throw away your progress over a few high-caloric drinks. But what if you could have a holiday drink or two without worrying that you’re going to blow your nutritional plan? And what …

Holiday Gift Guide: Best Fitness Gifts of 2021

Holiday Fitness Gift Guide

It’s that time of year again when we start gathering ideas for holiday gifts for our loved ones! Our team and professional trainers have put together this awesome list of gifts that will complement any fitness journey and give Santa a run for his money! No matter your budget, you’ll find the perfect holiday gift from this list that’ll bring them joy with our ultimate gift-giving guide! All products featured on Rock Springs Retreat Center are independently selected by our …