Meet Patrick | Our December Renegade of the Month

PatrickHermsen | Renegade since June 2015

Patrick joined the Renegade family in June of 2015 after a little pushing from his wife Gwyn!

Back in 2009 Patrick had a heart attack when he was 48 (whoops we just gave away your age!). He had 3 blockages and had to go on several medications as well as change his diet. He made some modifications, but it wasn’t easy and he wasn’t overly committed those first few years.

Now, after finally agreeing to join his wife for a class, he can’t get enough of his new lifestyle! He is in class 5-6 days a week and loves it!

Patrick usually attends the 8:00 am circuit class on the weekends with his wife Gwyn and they both fill the room with so much energy! If a members challenges Patrick to stay and do another Circuit class he is always in and always up for a good challenge (anyone in the 9am make sure to test this out! 🙂 )

At 55, Patrick is in the absolute best shape of his life and he'll be the first one to tell you, this works!!​

Garlic Herb Butternut Squash

Garlic Herb Butternut Squash
Yields 10
This garlic and herb butternut squash is an easy but crazy flavorful side dish to add to your Thanksgiving menu. It is naturally vegan, paleo and gluten-free. It can be made entirely on the stove-top so it won’t have to jockey for position in the oven.
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Prep Time
5 min
Cook Time
20 min
Total Time
25 min
Prep Time
5 min
Cook Time
20 min
Total Time
25 min
Ingredients
  1. 1 large butternut squash, seeded, peeled and cut into 1-inch cubes (2.75 to 3 pounds)
  2. 3 tablespoons extra-virgin olive oil
  3. 4 cloves garlic, minced
  4. 1/3 cup chopped mixed herbs, such as parsley, thyme and rosemary
  5. ¾ teaspoon salt or to taste
  6. ½ teaspoon ground black pepper
Instructions
  1. Bring 1 inch of water to a boil in a large saucepan fitted with a steamer basket. Add squash to the basket, cover and steam until the squash is tender, 13 to 15 minutes.
  2. Meanwhile, heat oil in a small skillet over medium heat. Add garlic, and cook, stirring often until the garlic is fragrant and just starting to brown slightly, 1 to 3 minutes. Immediately pour the garlic and oil into a large mixing bowl, add herbs and stir.
  3. Add the cooked squash to the garlic herb mixture. Add salt and pepper and gently stir to combine. Keep warm until ready to serve.
Notes
  1. A 2.75 pound squash (untrimmed with seeds and peel) yields 6 cups cooked squash. A large squash will work great, but you'll have to add a pinch more salt. Just taste to see.
  2. Serving size: 2/3cup
Adapted from Healthy Seasonal Recipes
Fitness Renegades http://fitnessrenegades.com/

Crispy Brussel Sprouts with Bacon and Garlic

Crispy Brussel Sprouts with Bacon and Garlic
Serves 2
A delicious way to enjoy brussel sprouts!
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Prep Time
20 min
Total Time
30 min
Prep Time
20 min
Total Time
30 min
Ingredients
  1. 10 small brussel sprouts
  2. 2 bacon rashers, minced
  3. 2 garlic cloves, thinly sliced
  4. ¼ cup olive oil
  5. 2 tablespoons Pink Himalayan salt, rock salt, or sea salt,
  6. pepper to taste
Instructions
  1. Peel off any bad leaves from the brussel sprouts
  2. Bring a pot of water to the boil. Add rock salt.
  3. Blanch brussel sprouts for 4 minutes then drain and refresh in cold running water.
  4. Cut sprouts in half lengthwise.
  5. Heat olive oil on high.
  6. Add bacon and cook 1 minute.
  7. Add Brussels sprouts and fry until they start to brown around the edges and the bacon crisps.
  8. Add garlic slices and fry 1 minute until softened.
  9. Drain brussels sprouts to remove excess oil.
  10. Serve hot.
Adapted from What2Cook
Adapted from What2Cook
Fitness Renegades http://fitnessrenegades.com/

Slow Cooker Apple Pie Steel-Cut Oats

Slow Cooker Apple Pie Steel-Cut Oats
Serves 4
A delicious spin on plain old boring oats!
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Prep Time
10 min
Cook Time
4 hr
Total Time
4 hr
Prep Time
10 min
Cook Time
4 hr
Total Time
4 hr
Ingredients
  1. 1 cup steel-cut oats
  2. 4 cups unsweetened almond milk
  3. 2 medium apples, chopped
  4. 1 tsp coconut oil
  5. 1 tsp cinnamon
  6. 1/4 tsp nutmeg
  7. 2 T maple syrup (feel free to sub honey)
  8. splash of lemon juice
Instructions
  1. Add all ingredients to your slow cooker.
  2. Stir.
  3. Cook on low for 8 hours or high for 4 hours.
  4. Give it a good stir.
  5. Top with your favorite toppings. I like peanut butter and crunchy apples.
  6. Store leftovers in fridge for up to 1 week. To reheat add a splash of almond milk and heat up in microwave.
Adapted from The Healthy Maven
Adapted from The Healthy Maven
Fitness Renegades http://fitnessrenegades.com/

Chocolate Peanut Butter No-Bake Energy Bites

Chocolate Peanut Butter No-Bake Energy Bites
Yields 25
Sweet treat for your cravings!
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Prep Time
15 min
Total Time
15 min
Prep Time
15 min
Total Time
15 min
Ingredients
  1. 1 cup (dry) oatmeal (I used old-fashioned oats)
  2. 2/3 cup toasted unsweetened coconut flakes
  3. 1/2 cup peanut butter
  4. 1/2 cup ground flax seed
  5. 1/3 cup honey or agave nectar
  6. 1/4 cup unsweetened cocoa powder
  7. 1 tablespoon chia seeds (optional)
  8. 1 teaspoon vanilla extract
  9. 1/2 cup mini chocolate chips (We used Enjoy Life brand)
Instructions
  1. Stir all ingredients together in a medium bowl until thoroughly mixed. Cover and chill in the refrigerator for at least half an hour, to make the mix easier to handle and mold.
  2. Once chilled, roll into balls of whatever size you would like. (Mine were about 1" in diameter.) Store in an airtight container and keep refrigerated for up to 1 week.
  3. Makes about 20-25 balls.
Notes
  1. If the mix seems to dry, add in an extra tablespoon or two of honey or peanut butter. If the mix seems too wet (which may happen if you use natural peanut butter), add extra oatmeal.
Adapted from Gimme Some Oven
Adapted from Gimme Some Oven
Fitness Renegades http://fitnessrenegades.com/

November Renegade of the Month: Jill Lamal

Jill Lamal joined the Fitness Renegades Family back in January of 2014. She is known as one of the original Renegades from our garage days over on Borvan Avenue.

Since Jill came back to participate in the Summer Slim Down this year, she has held herself accountable by asking the coaches for a weekly weigh in and monthly measurements to monitor her progress. Every week, her weight is lower! She is currently down 46lbs to date!

Jill has been dealing with some medical issues that make working out more difficult for her, but she continues to keep a positive attitude and give her best at each and every workout. Her class attendance is still extremely impressive. She makes it to at least 4-5 Circuit classes every week!

She also has the drive to want more! Jill intends on participating in our new Renegade Lifestyle Blueprint when it begins shortly.

Jill is an awesome example and inspiration to many! She pushes herself daily and truly lives the Renegade Way of Life!

Congratulations, Jill! Keep up the awesome work!

Customizable Protein-Packed Oatmeal Cups

Customizable Protein-Packed Oatmeal Cups
Serves 12
A delicious, protein packed, grab-and-go morning breakfast or snack!
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Prep Time
10 min
Cook Time
20 min
Total Time
30 min
Prep Time
10 min
Cook Time
20 min
Total Time
30 min
Ingredients
  1. 3 cups rolled oats (gluten-free if necessary)
  2. 3 scoops protein powder (about 29 grams each)*
  3. 1 tsp baking powder
  4. 1 tsp ground cinnamon
  5. 1/2 tsp sea salt
  6. 2 eggs
  7. 1 teaspoon vanilla extract
  8. 1/2 cup unsweetened applesauce
  9. 1/2 cup plain 0% greek yogurt
  10. 2 T coconut oil, melted
  11. 1/4 cup honey
  12. 1 cup unsweetened almond milk
  13. 2 T hemp seeds
  14. toppings: chocolate chips, blueberries, almond butter etc.
Instructions
  1. Preheat oven to 350 degrees F.
  2. In a large bowl combine oats, protein powder, baking powder, cinnamon and sea salt.
  3. In a separate bowl combine eggs, vanilla extract, applesauce, greek yogurt, coconut oil, honey and almond milk.
  4. Add wet ingredients to dry and stir to combine.
  5. Grease a muffin pan very well with coconut oil.
  6. Divide batter evenly among muffin tin.
  7. Stir in toppings of choice into each one.**
  8. Sprinkle hemp seeds evenly across cups.
  9. Bake for 15-20 minutes (mine took 18 minutes).
  10. Let cool for 20 minutes before removing to cool completely.
  11. Store in an airtight container on the counter for up to 5 days.
Notes
  1. Serving size is 2 cups.
  2. We used Driven Nutrition Vanilla Dream Whey Protein Powder - get some today at https://drivennutrition.net/?affiliates=322
  3. These freeze well. I take two out in the morning and microwave it for 20-30 seconds.
Adapted from The Healthy Maven
Adapted from The Healthy Maven
Fitness Renegades http://fitnessrenegades.com/

Chewy Raspberry Apple Granola Bars

Chewy Raspberry Apple Granola Bars
Serves 10
Calories: 100 Fat: 2g Carbs: 18.6g Protein: 2.9g
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Prep Time
15 min
Cook Time
20 min
Total Time
35 min
Prep Time
15 min
Cook Time
20 min
Total Time
35 min
Ingredients
  1. 1 tsp coconut oil, melted
  2. ½ cup (120g) unsweetened applesauce, room temperature
  3. ⅓ cup (80mL) skim milk
  4. 1 tbsp (15mL) honey
  5. 1 tsp ground cinnamon
  6. 2 ½ cups (250g) old-fashioned oats (measured like this and gluten-free, if necessary)
  7. 1 cup (140g) frozen unsweetened raspberries, diced
Instructions
  1. Preheat the oven to 350°F, and lightly coat an 8”-square baking pan with nonstick cooking spray.
  2. In a large bowl, stir together the oil and applesauce until smooth. Mix in the milk, honey and cinnamon until thoroughly combined. Stir in the oats until evenly coated with the applesauce mixture. Gently fold in the raspberries.
  3. Press the oat mixture into the prepared pan, and bake at 350°F for 16-19 minutes. Cool completely to room temperature in the pan before slicing into 10 bars.
Notes
  1. It’s important for the applesauce to be at room temperature to prevent the melted coconut oil from re-solidifying.
  2. For best storage results, tightly wrap each individual bar in plastic wrap and store in the refrigerator until ready to eat.
Adapted from Amy's Healthy Baking
Fitness Renegades http://fitnessrenegades.com/

Turkey Zucchini Burgers with Lemon Yogurt Sauce

Turkey Zucchini Burgers with Lemon Yogurt Sauce
Serves 4
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Burgers
  1. 1 lb / 453 gr organic ground turkey
  2. 1 large zucchini, grated
  3. 2 scallions, thinly chopped
  4. 1 free-range organic egg
  5. 2 tablespoons chopped fresh mint
  6. 2 tablespoons chopped fresh parsley
  7. 1 garlic clove, minced
  8. 1 teaspoon fine grain sea salt
  9. ½ teaspoon ground black pepper
  10. ½ teaspoon cayenne pepper
  11. ½ teaspoon ground cumin (optional)
Lemon Yogurt Sauce
  1. 1 container (7 oz / 198 gr) plain Greek yogurt
  2. Zest of one lemon
  3. Juice of one lemon
  4. 1 tablespoon olive oil
  5. ½ teaspoon fine grain sea salt
  6. ¼ teaspoon ground black pepper
  7. Chopped scallions for garnish
Instructions
  1. In a small bowl combine all sauce ingredients, stir well and set aside.
  2. In a large bowl combine all burger ingredients and with dampened hands shape into burgers (you can also make meatballs if feel like.)
  3. Heat 1 tablespoon of olive oil in large skillet over medium-high heat and cook burgers, in batches, until golden brown, about 6 to 7 minutes per side (it really depends on the size of your burgers.)
  4. Serve warm with lemon yogurt sauce on the side.
Notes
  1. One burger (undressed) yields about 117 calories, 7 grams of fat, 1 gram of carbs and 13 grams of protein.
Adapted from The Iron You
Adapted from The Iron You
Fitness Renegades http://fitnessrenegades.com/
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