Urban Bodyworks

We just wanted to thank every single one of our wonderful clients for supporting us the past two years! We enjoyed every minute of it! We hope you think of us in your future fitness endeavors as we will think of you all in ours - The Staff at Urban Bodyworks

Hey Everyone!!! Don't forget its PINK SHIRT DAY today! Wear pink, and support anti-bullying!!

"You will never find time for anything. If you want the time, you must make it." -Charles Buxton

Yesterday you said tomorrow! Just get yourself into the gym TODAY!

Chicken & Spinach Soup with Fresh Pesto

-2 tsp. olive oil
-½ cup chopped carrot
-1 large boneless, skinless chicken breast (~8 oz.) – cut into quarters
-1 large clove of garlic, minced
-5 cups reduced sodium chicken broth
-1 ½ tsp. dried marjoram
-6 oz. baby spinach, coarsely chopped
-12 oz. can of Cannellini beans, rinsed and drained
-*Fresh store bought pesto, or could make from scratch
-Salt and fresh ground black pepper to taste
-Multigrain croutons for garnish (optional)

Heat oil in a large saucepan or Dutch oven over medium-high heat. Add the carrot and chicken; cook turning once and stirring frequently, until the chicken begins to brown ~3-4 minutes. Add garlic and cook, stirring for 1 minute more. Add broth and marjoram; bring to a boil over high heat. Reduce heat and simmer, stirring occasionally, until the chicken is cooked through ~5 minutes. With a slotted spoon, transfer the chicken pieces to a clean cutting board to cool. Add the spinach and bean to the pot and bring to a gentle boil. Cook for ~5 minutes to blend the flavors. Cut the chicken into bite size pieces. Add the chicken, the pesto and black pepper to the soup and heat until hot. Serve and garnish with croutons if desired. Makes 5, 1 ½ cup servings.

Per serving: 204 calories, 8 g fat, 16 g carbohydrate, 18 g protein, 6 g fiber, 529 mg sodium

Monday Motivation !!

Gather
4 tablespoons PB2 (or 1/4 cup of peanut butter)
3/4 cup light coconut milk
1 tablespoon Sriracha Hot Chili Sauce (less is best if you don't like heat)
2 tablespoons lime juice
1 tablespoon lower-sodium soy sauce
1 packet of Truvia/stevia
2 tablespoons grated fresh ginger (store in freezer - it makes it easier to peel/grate)
1 1/2 pounds boneless skinless chicken thighs (about 6 - 8 thighs)
1/3 cup chopped peanuts, for topping
4 tablespoons chopped cilantro, for topping

Step by step

1. Combine 4 tablespoons of PB2 with 3/4 cup of light coconut milk in a medium bowl. Stir well to reconstitute the PB2.

2. Then add in 1 tablespoon Sriracha (or less), 2 tablespoons lime juice, 1 tablespoon soy sauce, 1 packet of Truvia, and 2 tablespoons of ginger. Stir well to combine.

3. Pour contents of bowl into your slow cooker and add trimmed chicken thighs, turning to coat.

4. Cook on high for 2 1/2 - 3 hours or low for 4 - 5ish hours. Cooking times may vary with different slow cookers. Mine runs really hot, so I cook for lesser amount of time.

5. Serve on top of whole wheat linguine or brown rice (spaghetti squash or konjc noodles if you are on a LOW CARB diet). If you serve it with linguine, remove the chicken from the slow cooker, and toss the cooked and drained pasta in with the sauce and give it a mad stir! YUM! (there will be lots of sauce)

6. Top with chopped peanuts and cilantro.