July 24, 2020

Freedom Bulletin 28

Welcome to the Freedom Fitness Bulletin Weekly

 

A short bulletin on a variety of topics is emailed directly to you each week so you can ponder over coffee, discuss with friends, or chat with the team at Freedom Fitness. Below is a snapshot of the Freedom Bulletin 28, follow each of the links to read the full bulletin. If you enjoy the read please subscribe to receive it each week.  In this weeks Bulletin we cover the below topics, we hope you enjoy it!

Freedom Bulletin 28

 

HEALTH

 

TO FRUIT OR TO FRUIT JUICE

One is a fibrous fruit with many health benefits… the other a toxic carcinogen.

The combination of glucose and fructose (sugar) is extremely toxic to the body, especially when in liquid form like soft drinks or concentrated fruit juices… continue reading

 

QUOTES OVER COFFEE

 

A quote from – Martin Luther King Junior Read the full quote here

 

BOOK CLUB

 

THE OBSTACLE IS THE WAY
By Ryan Holliday – find out the details of this book review by clicking here

 

RECIPE

 

VEGAN CURRY BOWL get the recipe here

 

FREEDOM TRAINING TECHNIQUES

 

AT HOME & AT THE GYM

All you need to do is click to check out the videos!

 

FREEDOM WEEKLY GYM WORKOUT

 

This workout will help you get back into a steady gym routine after having some time off. Remember not to push yourself too hard on your first few sessions back, it’s all about getting back into routine and resetting the lifting/movement patterns. Check out this full body program to get you started.

DOWNLOAD GYM PROGRAM HERE

 

FREEDOM CHALLENGE

 

HOW LONG CAN YOU PLANK FOR?

Check out the current leader board and see if you can beat the top score! Click Here

 

WHAT’S NEW

 

Welcome Samii

We look forward to seeing you all in the gym and/or pool

FREEDOM BULLETIN 28

July 2, 2025
Chicken & Delicata Squash with Brown Butter Sage  2 servings | 50 minutes INGREDIENTS 3 tbsps Extra Virgin Olive Oil (divided) 1 tbsp Balsamic Glaze 1/2 tsp Dijon Mustard 1 tsp Maple Syrup 12 ozs Chicken Breast (bone-in, skin-on) Sea Salt & Black Pepper (to taste) 1 Delicata Squash (small, cut in half lengthwise, seeds removed, cut into wedges) 1 tbsp Butter 1/4 cup Fresh Sage METHOD Preheat the oven to 425oF (220oC). Line two baking sheets with parchment paper. Place an oven safe rack over top of one. In a small bowl, combine half the oil, balsamic glaze, mustard, and maple syrup. Place the chicken in a bowl and season with salt and pepper. Pour about half of the balsamic mixture over the chicken and coat well. Place the chicken on the baking sheet with the rack. Add the squash to the second baking sheet. Coat with the remaining oil and season with salt and pepper. Transfer the chicken to the oven and bake for 35 to 40 minutes or until cooked through. Halfway through baking, remove the chicken and brush the remaining balsamic mixture over top and return to the oven. Add the squash to the oven at this point too. In a small saucepan, melt the butter and add the sage. Stir often until the butter has browned and smells nutty, about three to four minutes. Divide the chicken and squash onto plates and drizzle the sage butter over the squash. Enjoy! NOTES Leftovers: Refrigerate in an airtight container for up to three days. Serving Size: One serving is about 1 1/2 cups of squash with 1 1/2 cups chicken (sliced). NUTRITION FACTS​ ​Amount per serving​ 618 calories 51gs protein 13gs carb 40gs fat
June 26, 2025
 Classic Beef-Stuffed Peppers 4 servings | 45 minutes INGREDIENTS: 1 pound Ground Beef (93% lean or leaner) 4 medium red, yellow or green bell peppers 1/2 cup minced onion 2 teaspoons minced garlic 1 can (14-1/2 ounces) diced tomatoes with green peppers and onions, drained 1/2 cup cooked white or brown rice 3 tablespoons tomato paste 2 teaspoons dried parsley 1/2 teaspoon salt 1/4 teaspoon black pepper Chopped fresh parsley (optional) METHOD: Coat a large baking dish with cooking spray; set aside. Preheat oven to 475°F. Cut tops off bell peppers; set tops aside. Using a paring knife, carefully remove the membranes and seeds from bell peppers. Arrange peppers about 2 inches apart in prepared baking dish. Place tops on empty peppers. Cover baking dish tightly with aluminum foil; bake 15 minutes. Remove from oven; cool slightly. Meanwhile, heat large nonstick skillet over medium heat until hot. Add Ground Beef, onion and garlic; cook 3 to 4 minutes, breaking beef into 1/2 inch crumbles and stirring occasionally. Stir in tomatoes, rice, tomato paste, dried parsley, salt and black pepper; cook 3 to 4 minutes until heated through, stirring occasionally. Remove pepper tops. Divide beef mixture evenly among peppers; replace tops. Bake in 475°F oven 17 to 22 minutes until instant-read thermometer inserted into center of beef mixture registers 160°F and bell peppers are tender. Garnish with parsley, if desired. Cook's Tip: Cooking times are for fresh or thoroughly thawed ground beef. Ground beef should be cooked to an internal temperature of 160°F. Color is not a reliable indicator of ground beef doneness. NUTRITION (per serving) Calories: 296 Fat: 3,4g Protein: 29g Carbohydrate: 25g Iron: 4,5g
June 18, 2025
One Pan Miso Honey Chicken Thighs with Squash 2 servings | 40 minutes  INGREDIENTS 1 tbsp Miso Paste 1 tsp Raw Honey 1 Garlic (clove, large, minced) 3 tbsps Chicken Broth, Low Sodium Sea Salt & Black Pepper 1 lb Chicken Thighs with Skin (bone-in) 1 Delicata Squash (large, sliced, seeds removed) 1 tbsp Parsley (minced)  METHOD Preheat the oven to 400oF (205oC). Heat a cast-iron pan over medium-high heat. Mix the miso paste, honey, garlic, chicken broth, salt, and pepper together. Add the chicken and squash to the marinade and toss well to coat. Sear the chicken thighs in the cast iron pan, skin-side down, until just browned, about two minutes. Remove the chicken from the pan. Add the squash and remaining marinade to the pan and place the chicken thighs on top. Bake in the oven for 30 minutes or until the chicken is cooked through and the squash is tender. Garnish with parsley and enjoy!  NOTES Leftovers: Refrigerate in an airtight container for up to three days. Serving Size: One serving is approximately two chicken thighs and one cup of squash. Additional Toppings: Sesame seeds, hot sauce, and/or chopped green onions.  Nutrition Facts ​  ​ Amount per serving ​  623 calories  57gs protein  15gs carb  35gs fat
More Posts