Warm Apple Banana Cereal

An apple a day keeps the doctor away!

Apples are extremely rich in important antioxidants, flavanoids, and dietary fiber. The phytonutrients and antioxidants in apples may help reduce the risk of developing cancer, hypertension, diabetes, and heart disease.

#Fridayfuel #renewfitnessnh #anappleaday #apples

Try incorporating apples into your meal plan. They are great as a snack with some almond or peanut butter, but can also be used in recipes for a sweet addition to your regular routine.

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Warm Apple Banana Cereal
  1. In a large saucepan, melt coconut oil over low-medium heat
  2. Add the diced apples and nuts to the saucepan. Cook for about 1 minute, stirring frequently, until apples soften and nuts begin to brown.
  3. Add almond milk, 1 tsp almond butter, coconut, cinnamon, nutmeg, and raisins. Simmer for approximately 5 minutes.
  4. Serve warm, topped with additional almond butter and shredded coconut.
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Simple Ginger Vinaigrette

For today’s Friday Fuel, we are focusing on an often overlooked ingredient: Ginger.

Ginger has many health benefits, including improved digestive health, anti-inflammatory properties, immune boosting quality, among many others.

Summer is a great time to experiment with new salad options. For an Asian flair, try making this Simple Ginger Vinaigrette.

Print Recipe
Simple Ginger Vinaigrette
  1. The ginger should be approximately the size of your thumb (2"). Peel and finely grate the ginger. Place in a small bowl.
  2. Whisk rice vinegar into grated ginger.
  3. At a slow pour, whisk in olive oil.
  4. Once olive oil is fully incorporated, whist in sesame oil.
  5. Salt and Pepper to taste
Recipe Notes

Add to your favorite salad!

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Karin’s Story

Ready for results like Karin? We’re looking for women who want to get into the best shape of their life! Learn more about our free week of personal training for new members!*

Thank you, Karin, for the great review! You’re a rockstar:

“I’ve been coming to Renew Fitness since fall of 2014. When I first started my goal was not very ambitious, maybe lose 25 lbs. As I worked with the trainers, I began to think that I could really make a significant change. It took me a year but I lost 64 lbs. I haven’t been that weight in decades.

I’d joined other workout clubs in the past but I never got theses kind of results. Even after 2 1/2 years, I can’t say that I love to exercise or watch what I eat but I understand that it’s a lifestyle change to which I have to remain committed.

Although I don’t love exercising, I do love the trainers and the other ladies at the studio. At the other gyms, I felt lost and directionless. Here I am motivated and encouraged.

It’s not to say I haven’t had my setbacks. After my first year, I took a short break and it didn’t take me long to realize that that was a mistake as the pounds quickly came back on. So I came back. I’ve had some injuries over the past year and the staff here have always worked with me to still get my heart-rate up without fear of further injury.

Many of the women have fitness issues, someone has a bad knee, or threw out their back or pulled a muscle. The guys make sure that they work around it.

There’s a real diverse group of ladies that attend with varying levels of fitness and even though we may be in the same time session, Dennis & Dan manage to tailor the workouts to each person’s level.

And, they don’t let you neglect the nutrient side of things, either. Monday starts the 2 week nutrient challenge to get us all kick started for the summer.

So as I said, I still may not like exercising but I do love my Renew Fitness community and the results I get.” Karin P.

*available to new members only.

Healthy Shareable Bites

Looking for some last minute appetizers before the big Patriots Game tomorrow? Check out a few of our favorite shareable bites!

Miniature Mushroom Pizzas


  • 30-35 baby bella mushroom caps
  • 3 T extra virgin olive oil
  • 2 cloves garlic, minced
  • 1 cup cherry tomatoes, sliced
  • 30-35 mozzarella pearls
  • 1/2 cup fresh basil, chopped
  • salt and pepper to taste


  1. Preheat oven to 375 degrees
  2. Mix olive oil and garlic
  3. Clean mushroom caps then arrange on a baking sheet. Brush each cap with olive oil garlic mixture
  4. Add sliced of tomato, one mozzarella pearl, and a sprinkling of basil to each mushroom cap
  5. Bake 20 minutes or until mushrooms have softened and cheese has melted. Salt and pepper to taste and garnish with more basil.



  • 6 jalapeños
  • 2T of plain low-fat Greek yogurt
  • 2T of fresh salsa
  • 1 squeezed lime wedge
  • 1/2 avocado
  • Season to taste with choice of low sodium seasoning (ie: garlic powder, Cayenne pepper, paprika, etc.)


  1. Preheat oven to 400 degrees
  2. Slice jalapeños in half lengthwise and scrape out the seeds
  3. Place jalapeños halves on a nonstick baking sheet and bake for 15 minutes
  4. While your jalapeños are cooking, mash together avocado, Greek yogurt, salsa and seasoning
  5. Remove jalapeños oven and let cool. Once cool, stuff each jalapeño half with avocado mixture
  6. Return to the oven at 400 degrees for an additional 15 minutes. Serve with salsa on side.

Grilled Shrimp Skewers with Cilantro Pesto



  • 1/2c extra virgin olive oil
  • 1c raw walnut pieces
  • 2c fresh cilantro
  • 1/2c grated parmesan cheese
  • salt to taste


  • 1lb thawed pre=cooked shrimp
  • 3T Olive Oil
  • 2T garlic powder


  1. Coat shrimp with olive oil and garlic powder. Let sit in the fridge for at least 1 hour
  2. Place all pesto ingredients in a blender (olive oil, walnuts, cilantro, parmesan cheese and salt) and blend until smooth
  3. Skewer Shrimp and place on the grill. Since the shrimp is pre-cooked, it will only take a few minutes on each side.
  4. Transfer the skewers to serving dish and baste with pesto. Cool slightly and serve


Join us Feb 4th!

Join us this Saturday, February 4, 2017

We’ll be holding a nutrition seminar at the studio at noon! Healthy food can taste great, if not better then some of the junk food we are tempted to put in our bodies.

We believe that food is fuel and whether you are looking to lose weight, gain muscle, or just learn about nutrition, we want to help.

A good nutrition plan is an essential part of any successful transformation.

Members and non-members welcome!

Chicken Parmesan Zucchini Boats

Here is a great low-carb, low calorie dinner option!

Serves 4


  • 1 lb ground chicken
  • 4 medium zucchini, seeded and cut lengthwise
  • 2 tsp garlic powder
  • Olive Oil
  • 8 oz Parmesan cheese

For the Sauce

  • 28 oz can crushed tomatoes
  • 1 medium onion finely chopped
  • 2 tbsp olive oil
  • 1 bay leaf
  • 1 clove garlic chopped
  • 1 tbsp parsley finely chopped
  • 1 tsp black pepper


  • Preheat oven to 375*F
  • Lay zucchini on flat cookie sheet and lightly drizzle with olive oil and bake in oven for 20-25 minutes or until they begin to get tender

To Make the Sauce:

  • While the zucchini cooks,  lets make the sauce. Place a medium pot on the stovetop and add 2Tb of olive oil. Heat to medium heat.
  • Once the oil is heated and loosely coating the pot, add onion and saute for five minutes, or until they begin to become translucent.
  • Add garlic, canned tomatoes, bay leaf and pepper.
  • Continue to cook on low for 20 minutes.

Make the Chicken:

  • Heat 1 Tb olive oil in a pan on the stovetop at medium-high heat.
  • Add ground chicken and cook until browned.
  • Lower heat to low-medium, and ladle desired amount of finished sauce into the pan with the chicken to coat as desired.
  • Let the mixture simmer for 5 minutes.

Assemble the Zucchini Boats:

  • When the zucchini is done, remove from oven and fill each half with chicken mixture. Note: each 1/2 should resemble a small boat to hold the chicken from where it was seeded.
  • Sprinkle with Parmesan cheese and return to oven for 5-10 minutes or until the cheese is fully melted.


Buffalo Chicken Lettuce Wraps

Serves 4. Approx 2 wraps per person.


  • 2 eggs, beated
  • 1 cup flax meal
  • 1/2 cup almond flour
  • 1tsp garlic powder
  • 1lb chicken breast, cut into 1″ peices
  • 2 medium tomatoes, diced
  • 2 cups quinoa, cooked
  • 1 avocado, pitted and sliced
  • Franks Red Hot Buffalo Sauce
  • Boston Bibb Lettuce leaves


  1. Preheat oven to 350*F
  2. Add eggs to a shallow bowl.
  3. In another shallow bowl, mix flax meal, almond flour, and garlic powder.
  4. It’s time to dredge the chicken! Coat each piece of chicken with egg mixture, then coat in flax mixture. As each piece of chicken is coated, arrange on a cookie sheet that has been lightly coated with olive oil.
  5. When all of the chicken is breaded and arranged on the cookie sheet, bake for 20 minutes.
  6. Arrange bib lettuce on plates. Top each leaf with  1/4 cup of quinoa and chicken. Drizzle Frank’s Red Hot to liking.
  7. Top with tomato and avocado. Enjoy!

How to Have a Tasty, Healthy Thanksgiving!

The holidays can be a difficult time when it comes to nutrition. Thanksgiving is a time to spend with friends and family… and food. We have some recipes that you can try and include into your meal planning during Thanksgiving that everyone with love without the guilt. Give one a try and maybe one (or all) of these dishes can start making yearly appearances at the Thanksgiving table.

Roasted Chicken (or Turkey) with Honey Mustard Quinoa Broccoli Salad


Honey Mustard Quinoa Broccoli Salad

A great side dish is packed with flavor. Tang with a crunch!


Ingredients (4 servings)

  • 1 pound broccoli
  • 1 cup cooked quinoa
  • 1/2 cup slivered almonds
  • 1/4 cup chopped basil
  • 1/2 cup Newman’s Own Honey Mustard dressing


  1. In a skillet toast the almonds over medium heat. Make sure to stir frequently for about 5 minutes. Place the almonds in a large bowl to cool.
  2. For the broccoli cut off all the stems so you are only left with the florets of the broccoli. With a knife, cut the broccoli horizontally so you are left with thin slices.
  3. Add the broccoli, cooked quinoa, basil, and salad dressing to the almonds in the bowl.
  4. Mix all the ingredients and let sit for about 20 minutes for the flavors to settle before serving

 Mashed Sweet Potatoes with Greek Yogurt

This simple recipe is sure to be a hit! These creamy mashed sweet potatoes are a great additional side for Thanksgiving.


Ingredients (4-6 servings)

  • 1 1/2 Pounds Sweet Potatoes
  • 1/4 Cup Plain Greek Yogurt


  1. Peel and chop sweet potatoes into 1″ cubes
  2. Place the chopped potatoes into a medium sized pot with cold water by about an inch. Bring water to a boil, and then let simmer for about 8-10 minutes or until you can easily insert a knife thru them. Drain the potatoes and let steam for about 5 minutes
  3. Mash the sweet potatoes with the greek yogurt. You can add a little more greek yogurt if you taste desires and add a pinch of salt for taste

Quinoa Stuffing 

Everyone loves stuffing during Thanksgiving. This is a new take on the side dish that is packed with flavors. Don’t knock it until you try it… its delicious!


Ingredients (8-10 servings)

  • 2 cups cooked quinoa
  • 1 large sweet potato, diced into cubes
  • 1 cup diced onion
  • 1 cup diced celery
  • 1 bay leaf
  • 3 cloves garlic, diced
  • 1 cup craisins
  • 1/2 cup chopped toasted walnuts
  • 3 tablespoons apple cider vinegar
  • 1 tablespoon parsley
  • olive oil
  • salt and pepper to taste


  1. Preheat oven to 375 degrees. Toss the sweet potato cubes with olive oil and a pinch of salt and place in a roasting pan. Roast the sweet potatoes for 30 minutes or until they are cooked through and browning. Remove from oven and place to side
  2. Coat large frying pan with olive oil and begin heating over medium heart. Add onion, celery, and bay leaf to pan and sauté for about 10 minutes
  3. Add garlic and pinch of salt to the pan with the onions and celery and continue cooking for about 3 minutes. Make sure to stir often
  4. Add the cooked quinoa to a large bowl. Add the roasted sweet potato cubes to the quinoa. Then add the onion, celery, garlic mix into the bowl as well. Stir well
  5. Add craisins, walnuts, and apple cider vinegar to the bowl. Stir well and add some salt and pepper to taste.


From our family to yours, we wish you a HAPPY THANKSGIVING! We hope you enjoy these recipes as much as we do!


Track your Fitness with FitSW!

We are excited to announce that members will soon be able to view individual progress in graph or table form as we begin to launch the site: FitSW.com


Data including weight, body fat, body water, bone mass, and muscle mass will become available on FitSW within the coming weeks to all members with an email address on file.

How to log in: Members will receive an email message from FitSW containing a password. Your username will be your email address. After logging in for the first time, visit “account settings” on FitSW.com to choose your own password.
NOTE: You may notice that not all of your numbers are available at your first login. Other data will be added over the next few weeks. If you encounter any problems or data does not appear to be correct, or you are having trouble with the password provided, please let us know.