Ingredients:

Instructions:

• STEP 1

  Put the chickpeas, lemon juice, garlic, olive oil and tahini into a food processor and blitz to a smooth consistency. Loosen with 1–2 tbsp water if it seems a little thick.

• STEP 2

  Make a hole in the top of each carrot with a skewer or by cutting a small hole with the tip of a sharp knife. Dab a small amount of hummus into the hole and push in a small sprig of parsley.

• STEP 3

  Spoon the hummus into thoroughly cleaned small, plant pots or bowls and push in the carrots. Let the children dunk into the hummus with the carrots.

  Nutrition: per serving

  Nutrient	Unit
  kcal	134
  fat	8g
  saturates	1g
  carbs	9g
  sugars	3g
  fibre	4g
  protein	4g
  salt	0.05g

Are you looking to tone and strengthen your arms?
If so, incorporate these 3 tricep exerciese into your program!

Changing the way you hold your grip during these exercises can adjust which area ("head") is being hit, ensuring you work every part of the tricep!

"Mindset is what separates the best from the rest."

It is important to have a postive mindset because it will lead to success and help in reaching goals. When we do not have a postive mindset, we tend to limit our true potential. There are also many health benefits with having a postive mindset, such as, longer life span, better cardiovascular health and greater resistance to illness. 

A few ways for a postive mindset includes: 

Saying a postive affirmation about yourself: "I am strong"

Practicing graditude: "I am thankful for...."

Reflecting on the good things each day

Doing something just for you. 

Try practicing a postive minset! 

Check this out from last Summer! This was taken by our Fitness Consultant, Kalli, from a hammock hanging over Grandad Bluff in La Crosse. We have lots of sunshine and beautiful sunsets to look forward to with Spring and Summer right around the corner!

Meet our Fitness Consultant, Kalli!

I was born and raised up north, along the Wisconsin and Minnesota border line, in the town of Hammond, Wisconsin by my mom Lori and my dad Dennis. I also have a brother named Kyle who is now 30 and married to my now sister in-law Kylie, and they are both very successful Chiropractors near my hometown in New Richmond, WI. Growing up, I played volleyball, basketball, softball, ran track, and also was a competition dancer. My passion for health, fitness, and especially weight lifting started when I was in high school. I was starting to see results at a young age, and really started to look and feel strong.

After high school, I attended the University of Wisconsin La Crosse, where I earned a Bachelor of Science Degree with a major in Exercise and Sport Science as well as a minor in Nutrition. I completed my internship at ETS in Stillwater, MN where I had the privilege of working with a wide span of athletes and learned a lot from it. Throughout the pas...

Ingredients

1 tablespoon avocado oil

1 medium diced onion

1 diced red pepper

1 diced poblano pepper

1 tablespoon minced garlic

2 lb. gound turkey

1 tablespoon chili powder

2 1/2 teaspoon ground cumin

2 teaspoon paprika

1 teaspoon oregano

2 teaspoon salt

1/2 teaspoon pepper 

tortilla shells

Toppings include:  salsa, guacamole, sour cream, chopped lettuce, diced tomato, shredded cheddar cheese, cilantro, olives, and your favorite other taco toppings.

Instructions

• Heat oil over medium-high heat. Add onions and peppers and sauté for 6-7 minutes until veggies start to soften.
• Add garlic, turkey, chili powder, cumin, paprika, oregano, and 2 tsp. salt, and pepper. Break turkey up with a large spoon or spatula and cook for 7-10 minutes until cooked through.
• Once turkey is cooked, add tomato and continue cooking for 2-3 minutes. Taste and adjust salt level if desired. Remove from heat and serve.

Nutrition

Calories: 179kcal | Carbohydrates: 7g | Protein: 28g |...

Welcome to our new "ask the trainer" series! We've found that it can be difficult to sort through all the information on the internet to get a straight answer about health and fitness, so we wanted to give our clients and social media followers an invitation to ask about topics that matter to them!

Today's post is by our Fitness Consultant Konner:

I recently had a conversation with one of our clients, Sherry, where we were talking about how confusing it can be trying to eat healthy when it seems there's a million different ways to go about it. She mentioned that many of her friends are always trying these new diets, and that she was also tempted by them at times. We thought this would be a perfect topic to start off this series, as fad diets have become an overwhelmingly popular nutrition practice in recent years.

First, what is a "fad diet"? Fad diets are nutrition guidelines that promise a quick and easy path to weight loss. There are a few characteristics of diets in general, and...

Are you suffering from limited back mobility and overall tightness?
If so, here are a few exercises and stretches that can help increase mobility in the back as well as relieve tension! 

Have you ever heard the saying, "fake it until you make it"?

While it may sound overused, the message behind it is sound. Too often, we think that if we just want something hard enough, if we're just motivated enough, if we read the right books and listen to the right podcasts, then a switch will flip somewhere inside us and turn us into who we want to be.

Unfortunately, it just doesn't work that way.

We can read all the self-help books we want, research the latest and greatest theories, but none of it matters if we don't take action. Until a habit is built of consistent exercise/nutrition/work/etc., we won't be able to have success. That's where the "fake it" part comes in. 

When starting something big and new, there's often doubt. Especially in health and wellness, there's many questions that come up. "Am I doing the right thing?" "Will this even work?" "How long until I am who I want to be?" Many of those problems can't be solved in a week, a month, or even longer sometimes. But...