Easy Green Bean and Tomato Salad

Ingredients:

Dressing:

2T Sun Dried Tomatoes, finely scissor snipped
3T Your Favorite Vinegar
1T Olive Oil
Handful of Fresh Basil chopped
2 Cloves Garlic, minced
Salt and Vinegar to taste

12 oz of Green Beans, trimmed and blanched
8 oz Yellow and Red Tomatoes, halved
1 Red or Orange Pepper, finely diced
1/2 Red Onion, finely diced
Mini Mozzarella Pearls (optional)

Instructions:

Dressing: Wisk together sun dried tomatoes, vinegar, olive oil, basil, garlic, salt and pepper. Set Aside.

Blanching Green Beans: Bring salt water to a boil. Once boiling add green beans to water for 2 minutes. Quickly strain green beans and immerse into a bowl of ice water.

Combine blanched green beans, tomatoes, pepper, onion and mozzarella pearls (optional), toss with dressing and serve!

Mexican Quinoa Salad

SALAD
1 cup cooked quinoa (red or white)
1/2 cup corn
1 cup black beans
1 cup diced bell peppers – red, orange or yellow
1/4 cup onion (diced) – optional
1 ripe avocado (chopped)
1/4 cup fresh cilantro (chopped or torn)
DRESSING
1 large lime (juiced // 1 large lime yields ~4 Tbsp)
1 TBSP cumin powder
1 tsp chili powder (or sub extra hot sauce or chipotle powder)
1 big pinch each sea salt and black pepper
1 Tbsp fresh minced cilantro (optional)
1/3c. extra virgin olive oil or avocado oil
1/3c. apple cider vinegar
Instructions
Make quinoa as directed! Use chicken broth instead of water for more flavor.
Chop the veggies for adding.
Make the dressing by mixing all ingredients together! Taste and adjust seasonings as needed.
Mix to combine! Serve with grilled chicken or on a bed of greens!

Getting Your Workout In On Vacation!

How do I stay consistent and workout on vacation?

It’s hard to keep up your workout routine when you are on vacation but if you plan ahead you will feel great while you are away.

While I am all for taking a break while you are on vacation, I think it’s more important to change it up.

Use the extra time you have to get in some form of physical activity.

If you are not in a regular fitness routine, vacation is the perfect time to start one.

You may be motivated by the change of scenery, you may have more time for yourself, and you can explore a new area while moving your body.

This could jump start your fitness habits!

Here are a few tips to get you going!

1. PLAN AHEAD
Check out your resort’s website for whether or not there is a gym on the property. If there is, then plan to use it a few days. If not, than throw an exercise band into your suitcase or make a mental plan to do some bodyweight workouts during your vacation week.
Also, check to see if it’s safe to run from your hotel and what the best path would be to take. Make sure to take a friend with you, so you are not alone and running somewhere you are not familiar with. Or rent a bike and go for a ride!

2. DO AN EXCURSION OR ADVENTURE ACTIVITY
Think about doing an activity that allows you to see the sights while being active. Look into kayaking, hiking, biking, paddle sports or water sports, to name a few. You will have fun while working out!

3. PLAY A GAME
Get your friends and family together for a big football game on the beach or a simple game of frisbee.

4. GET IT DONE IN THE AM
If you are running on the beach, walking on a path, working out at the gym or even in your hotel room – the best time to do it is in the morning. After a cup of coffee on the balcony, get it done.
You won’t be hot, sweaty or wet from the pool yet and it will be easier. You won’t be tempted by a lunch-time marg or an afternoon glass of sangria. You won’t be sun burned or worn out from the day yet.
If I don’t work out in the morning on vacation, I know I won’t be doing it that day. So if you want to get it done, do it early and don’t pretend it’s going to happen in the afternoon.
Who would want to leave the beach and go workout?

5. GO FOR 20 MINUTES
You don’t need to spend hours working out. Do something quick and effective so you don’t waste your time. This will increase your motivation to workout. If you plan to be in a beach chair with your book by 9:30am. Then work out from 8:30-9 or 9:15 and get out there!

6. COMMIT TO JOINING A MORNING WEMBLEY VIRTUAL CLASS

Wembley has virtual classes offered everyday!  If you need accountability and motivation this is a great way to commit and stick with it.  You do not need to bring weights on vacation- bring a band, use milk jugs filled with sand, soup cans, body weight.

Wembley Virtual Classes

Make it fun and you will do it!

~Ali

Happy International Yoga Day: Honor Your Mind, Body & Soul

Our amazing 6 Wembley Yoga Instructors share their favorite poses.  In honor of International Yoga Day our instructors share why they love each pose and what yoga means to them. 

Be inspired by joining them this week in class: virtual or in club classes.

http://https://web.wembleyclub.com/fitness-gym/fitness-schedule

Kate: Parsvottanasana/ Pyramid Pose

“I love this pose so much because it stretches the spine, chest, hips, hamstrings, and shoulders- helps calm the mind and establish good postural habits.  Yoga is my daily grounding: body, mind and breath connection. It is where I find space, in my mind, in my body.  It is where I go to recommit to taking care of my health and stay in alighment literally and figuratively with my divine truth and path each day.”

http://https://www.sageandsoul.com/

Leigh: Astravakasana/ Eight Angle 

This poses is one of my favorites because it requires me to apply the yamas and niyamas to my practice.  It is the perfect blend of strength and flexibility. When I approached these poses at first I had the mindset of “I can’t do that” and every time i was right. As soon as I shifted perspective and applied my yoga morals I flew right in to them. For me, yoga is all about healing. It’s amazing to be strong and make beautiful shapes, but it’s that inner healing that will bring the most happiness. So grateful for yogas full 8 limbed healing

Shawn: Tree Pose

“I was hiking with my family and was so inspired to become part of it so I am in the tree pose.  It just reminds me of how connected we are to each other and to the Universe.”

 

Diane: Shirahasana/ Headstand Pose

“Yoga is about the breath. We use breath to energize, release stress, relax mind, body and spirit.  Remember to bring good, open breathing  into all of your  yoga!”

Jessica: Half Moon with bind

My yoga practice doesn’t end when I step off of my mat, the same way it doesn’t begin when I step onto my mat. And it is just that, a practice. A practice that I use to keep me grounded, but also one to let me fly. In my video I am post virtual bootcamp during quarantine stretching out my mind and body as I work up to bird of paradise a balancing posture/shoulder opener and side crow, an arm balancing posture/deep twist. At the end I skip savasana because my hubby comes upstairs with the baby!”

 

Grace: Trikonasana/ Triangle Pose

“Yoga is so much deeper than our postures and the physical shape our bodies can take/make. The physical practice of yoga— asana practice— is about preparing the body to be strong and nimble enough to explore the other limbs of our practice— our breath control, our meditation, and more. To me, this day is about remembering that we cant simply “go to yoga” or “do yoga”—meaning the small amount of time we spend on our mats in physical postures. We must live yoga— meaning take our practice off the mat, do our best to live authentically and not harm others, hold space for others and validate their truth and experience, and strive for unity.

Try a class- Your first class is free and ALL yoga classes are included for members, class packages also available.

https://web.wembleyclub.com/fitness-gym/fitness-schedule

 

Building Healthy Family Fitness Habits

4 Ways to Get Your Family Into a Fitness Habit

With all of the time we have had together as families this year, and with things still not back to “normal”, it can be the perfect time to build your family’s fitness habits! By helping our kids to enjoy and value fitness at a younger age they will be more likely to keep it up as an adult!

Model it. Whether we want to admit it or not, kids are always watching us. They are taking in what we do and how we act and this works great when it comes to fitness!! By taking time to exercise, play a sport, and workout, you are showing your family that it matters. Kids are so much more likely to do what they see you doing! Knowing they are watching, maybe good motivation to make it happen for you, too!

Make it fun. There are so many great ways to move your body that if you hate you’re workout, it’s time to try something else! By choosing things you enjoy, like playing tennis, taking a fitness class, swimming or learning a new sport you can will be interested and happy to be active! Choose something you can do together or make a time to workout and let everyone choose something different they want to do at the same time.

Do it with others. Sign up for a tennis drill or a teen fitness class with a friend! Invite a buddy to swim laps with or go for a walk or hike together! Making fitness something fun and social is an easy way to make it happen. It also allows you to build connections with people while you move – bonus points!

Try something new. Decide to try something new this summer! Have each person in your family pick something to try or try new things together. A yoga class, a game of pickleball, or a new park to explore are a few ideas for trying something new! This keeps everyone interested and hopefully finding something they like to do that they can add to their routine!

Wembley is a great place to build your family fitness habit this summer because they offer so much for every age!

Step out of your comfort zone and try a class, clinic, lesson, or jump in for a lap swim!

Wembley Classes

Find your Kijia

Why Tennis/Court Shoes and Cycling Shoes?

We all have several different pairs of shoes to go with outfits and for particular seasons- so why would we think one shoe would work for all sporting and exercise needs? Each shoe is designed specific to each sport or activity based on needs for stability, traction, weight, and safety.

Court shoes are critical for the games of tennis, pickleball, and paddleball. A tennis shoe has more stability than a shock absorbing running shoe, this is designed to specifically protect quick lateral movement performed on a tennis court. While it is nice to have the cushion in a shoe the stability and lateral protection of a shoe in this sport is more important. A court shoe is considered worn out when the outsole is worn, or the bottom is smooth.

Cycling shoes are not required but will give you a much safer and more powerful ride. The clips on the sole of the shoe provide proper alignment and avoid slipping reducing the risk for ankle, knee and hip injuries. The rigid sole of a cycling shoe protects your arch and increases the force and transfer of power more efficiently from your body to the pedal. There are a wide variety of options available to choose from and the cost of a cycling shoe does not need to be astronomical. A cycling shoe lasts a long time, from time to time the clips may need to be replaced. The Wembley Club’s bikes use SPD clips.

Cross Training Shoes are great versatile shoes for strength training, bootcamp and other fitness classes. A traditional running shoe acceptable for classes because of it’s great shock absorption and weight qualities, however, the stability is less than a cross training shoe.

Suggested Shoes:

Women’s Court Shoe

Men’s Court Shoe

Women’s Cycling Shoes

Men’s Cycling Shoe

Cycling Cleats

**It is best to measure your feet for shoes when your feet are swollen. During exercise your feet will swell, if you measure at time when there is less water retention in your feet it will provide discomfort during your activity.

If you every have questions regarding proper footwear please do not ever hesitate to ask a pro or trainer at the club.

Keep moving at your best!!