Christmas ZUMBA Party!!!

Tonight (Thursday Dec. 16) is our first Christmas ZUMBA Party!!! Ditch the workout and come join our PARTY! Make this Christmas different by LOSING a few pounds instead of gaining! Erin and I will be teaching together tonight, so there will be twice the energy and twice the fun! Come for our new Christmas dance and a few other surprises! ROYAL CITY WAREHOUSE, 7:00

THE ULTIMATE CHRISTMAS GIFT!!!!

Having a hard time coming up with the perfect gift for your wife, sister, best friend, mom, or special woman in your life? Get her a Zumba voucher! For only $25 you receive a punch pass good for 8 classes used at your discretion. Hey why not throw in a cd with all of our zumba songs on! cd's are only $6 each but if you buy them in a package with our Zumba voucher it only costs you $30! email me at dhebdon.13@gmail.com and ill get you your CHRISTMAS ZUMBA PACKAGE wrapped and ready to go for christmas!

 

Alright ladies! Christmas is approaching soon! That means it is time for our

CHRISTMAS ZUMBA BASH!!!

Dates are still pending in ellensburg but we are going to have our big party in ROYAL on Thursday, December 16th. Get it on your calendars now so you wont miss it and ill fill you in on all the details asap. If anyone has christmas song requests let me know so we can get one in the works for our big fiesta!!!

80's NIGHT!!!!

WOO HOO!!! We had so much fun on 80's night!! We had a ton of people dress up and a few that didnt lol but Erin taught us an awesome new 80's song.

 Sandy won the prize for best outfit. She looked AMAZING in her 80's apparel!!! She was awarded with sweet socks and a barnes and noble gift card. Thanks to everyone that participated! See ya next tuesday!

REMINDER: NO ZUMBA ON THANKSGIVING THURSDAY!

Eating after your ZUMBA class helps muscles repair and refuel. Some protein and carbohydrates is the best way to go. So next time you get home from your killer ZUMBA workout, sit down on the couch and enjoy a nice chocolate banana protein smoothie or cheese with an apple, and refuel your body before you zonk out.


1 banana
1 tablespoon chocolate syrup
3/4 cup milk
3/4 cup crushed ice
1 scoop protein powder (optional)

Blend it all up and enjoy!

or . . .

Okay so yesterday was great at Desert Bloom. I had lots of ladies sign up for the drawing. Then at 5 oclock the big moment finally arrived. I elected an impartial third party (Thanks Gary :) to draw a name out of the basket,

. . . . . . BUM BA DA BUM BUM BUM . . . . .

                                                     LAURA LEIGH GOROSKI!!!!

Congrats Laura Leigh! She now has 8 free zumba classes at The Wearhouse!!! thanks to all of you who stopped by to say hi!

80's ZUMBA PARTY!!!!!

DON'T MISS IT!!!!

Win a FREE punch pass!!!

Come see Erin and Dana this week and you could win 8 FREE ZUMBA CLASSES!!! We will have a booth this FRIDAY (November 12) inside Harvest Food grocery store's DESERT BLOOM. We will have clips of zumba dances for those of you wondering what exactly it is, Pictures of our zumba crew and "The Wearhouse", and a free giveaway for anyone who wants to enter! Get over there anytime between NOON AND 5PM to see us!

The new fitness wearhouse!

 This way to DITCH THE WORKOUT AND JOIN THE FUN!!!

We moved into our totally awesome new space! These were taken opening night which was a total BLAST!!

 head on over tuesday and thursday nights from 7 to 8 pm for the funnest workout you've ever done! 5 miles west of royal high school on road 12 sw

New ZUMBA LOCATION IN ROYAL CITY!

Starting Tuesday November 2nd all our ZUMBA classes in Royal City will be held at our new time and new ZUMBA WAREHOUSE!

The WAREHOUSE is located 5 miles West of the high school on RD 12 SW.  


LOOK FOR THE ZUMBA SIGN


NEW TIME
7:00PM!!!


SEE YA THERE!

FREE ZUMBA IN ELLENSBURG!!!!!!

2 HOUR Zumba party!!!!

We we're Sweaty and STARVING!!!  But had so much fun!

Cinco de Mayo Zumba event!!!!

Cinco de Mayo outdoor Zumba event!!! 

Way fun and we got GREAT tans! :)

New ZUMBA classes in Royal City WA!

Welcome to THE WAREHOUSE! Home of the hottest Zumba Classes in CENTAL WASHINGTON!

Erin Allred and Dana Hebdon have started, "The Fitness Warehouse" In Royal City Washington. Come join all the FUN and get fit at the same time. 

"We want people to dance, have fun, and ultimately lose themselves for an hour - while getting a great workout!"

NEW ZUMBA Class @ The Burn 

TUESDAY NIGHTS AT 8PM!!!

loaded healthy nachos

I'm making these tonight for dinner!!!  They're AMAZING & even the kids will eat them, (and by "kids" I mean "HUSBAND")

Loaded Healthy Nachos

To make these loaded, g0od-for-your-heart and soul nachos, I began with a large whole grain tortilla. This is a multigrain Flat Out wrap, it’s got a longer ingredient list than I’d like, a decent amount of fiber, and 100 calories.

Lay the triangles on a wire rack set on top of a roasting pan, or simply place them on the roasting pan by themselves. Coat them generously with cooking spray and sprinkle them with a hefty pinch of salt. Broil for 4-5 minutes on one side, flip them and broil for another 1-2 minutes or until crisp and light golden brown.

Add 1 tsp olive oil to a small skillet set over medium heat.

Add 1/4 cup finely diced onion. Saute for 3 minutes, or until the onion begins to soften.

Add 1 minced clove of garlic and stir for 20 seconds.

Add 1/4 cup black beans.

Add 1/2 cup chopped tomatoes. I used halved sugarplum tomatoes, which are deliciously sweet.

Next, squeeze half of a lime over the pan. Sprinkle in 1 tsp cumin and 1 tsp chili powder.

Stir to combine and let the mixture cook for 1 minute, just to heat through.

Place the crisp tortilla chips in a pile on a foil lined roasting pan coated with nonstick cooking spray.

Pile the black bean and tomato mixture onto the center

Now, sprinkle the whole pile with 1/3 cup shredded Mexican blend cheese (a combination of cheddar and pepperjack). Set under the broiler for about 2 minutes, until the cheese is bubbly and melted

Carefully slide the nachos onto a plate, or simply eat them from the foil. Top with 1/4 of an avocado, diced, and a dollop of sour cream

-Recipe from "Can you stay for dinner"

ZUCCHINI WEEK!

SQUASH WEEK!

Squash is everywhere right now!!!! so I decided to try a new healthy squash recipe every day this week!  Try it with me and tell me what ya think!  (oh... I just told my family it was SQUASH WEEK, they jumped for joy!   Or maybe that was them jumping in the car and heading off to taco bell!  anywho... )

Monday:  Zucchini with Parmesan

INGREDIENTS

2 teaspoons extra-virgin olive oil

2 pounds zucchini, (about 4 medium), sliced 1/4 inch thick

1/8 teaspoon salt

Freshly ground pepper, to taste

1/2 cup finely shredded Parmesan cheese, (1 ounce)

PREPARATION

Heat oil in a large nonstick skillet over medium heat. Add zucchini and cook, stirring every 2 to 3 minutes, until tender and most of the slices are golden brown, about 25 minutes. Reduce heat to medium-low, sprinkle with salt and pepper; stir to combine. Sprinkle with cheese, cover and cook until the cheese is melted, 1 to 2 minutes more. Serve warm.

NUTRITION

Per serving: 82 calories; 5 g fat (1 g sat, 2 g mono); 5 mg cholesterol; 8 g carbohydrates; 0 g added sugars; 5 g protein; 3 g fiber; 204 mg sodium; 594 mg potassium.

1/2 Carbohydrate Serving

Exchanges: 1 1/2 vegetable, 1 fat

Tue: Athenian Pasta Primavera

8 servings, about 1 1/2 cups each

Active Time: 30 minutes

Total Time: 30 minutes

INGREDIENTS

2 teaspoons plus 1 tablespoon extra-virgin olive oil, divided

1 medium onion, sliced

1/2 teaspoon salt

1 yellow bell pepper, sliced

1 medium zucchini, trimmed, halved lengthwise and thinly sliced

3 cloves garlic, minced

1/2 cup dry white wine

Freshly ground pepper, to taste

1 pound whole-wheat penne

1 1/2 cups baby peas, (if frozen, rinse under warm water and drain)

1/2 cup packed fresh mint leaves, chopped

3/4 cup crumbled feta cheese, (4 ounces)

PREPARATION

Put a large pot of water on to boil.

Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Add onion and salt and cook, stirring occasionally, until the onion is beginning to brown, 3 to 5 minutes.

Add bell pepper and zucchini to the onion. Cook, stirring, until the vegetables are just beginning to soften, 3 minutes. Stir in garlic and continue cooking until fragrant, 1 minute more. Stir in wine and pepper; simmer until most of the wine has evaporated, 1 to 2 minutes.

Meanwhile, cook penne in the boiling water according to the package directions, until al dente. Drain, reserving 1/2 cup of the cooking liquid. Return the pasta to the pot.

Stir the reserved cooking liquid and the vegetables into the pasta along with the remaining 1 tablespoon oil, peas, mint and feta.

NUTRITION

Per serving: 305 calories; 6 g fat (3 g sat, 3 g mono); 13 mg cholesterol; 51 g carbohydrates; 10 g protein; 8 g fiber; 326 mg sodium; 236 mg potassium.

Nutrition Bonus: Vitamin C (75% daily value).

3 Carbohydrate Serving

Exchanges: 3 starch, 1 vegetable, 1 fat

Wed. Pesto-Topped Grilled Summer Squash

PREPARATION

Preheat grill to medium-high.

Combine basil, pine nuts, oil, Parmesan, garlic, lemon juice and salt in a small bowl.

Coat both sides of squash slices with cooking spray. Grill the squash until browned and tender, 2 to 3 minutes per side. Serve topped with the pesto.

TIPS & NOTES

Tip: To toast pine nuts, place in a small dry skillet and cook over medium-low heat, stirring constantly, until fragrant and lightly browned, 2 to 4 minutes.

NUTRITION

Per serving: 115 calories; 10 g fat (1 g sat, 4 g mono); 1 mg cholesterol; 6 g carbohydrates; 0 g added sugars; 3 g protein; 2 g fiber; 167 mg sodium; 371 mg potassium.

Nutrition Bonus: Vitamin C (35% daily value).

Exchanges: 1 vegetable, 1 fat

INGREDIENTS

1/2 cup chopped fresh basil

1/4 cup toasted pine nuts, (see Tip)

1 tablespoon extra-virgin olive oil

1 tablespoon grated Parmesan cheese

1 clove garlic, minced

2 teaspoons lemon juice

1/4 teaspoon salt

2 medium summer squash, (about 1 pound), sliced diagonally 1/4 inch thick

Canola or olive oil cooking spray

Thur. Summer Squash & White Bean Sauté

4 servings, about 1 1/4 cups each

INGREDIENTS

1 tablespoon extra-virgin olive oil

1 medium onion, halved and sliced

2 cloves garlic, minced

1 medium zucchini, halved lengthwise and sliced

1 medium yellow summer squash, halved lengthwise and sliced

1 tablespoon chopped fresh oregano, or 1 teaspoon dried

1/4 teaspoon salt

1/4 teaspoon freshly ground pepper

1 15- or 19-ounce can cannellini or great northern beans, rinsed (see Tip)

2 medium tomatoes, chopped

1 tablespoon red-wine vinegar

1/3 cup finely shredded Parmesan cheese

PREPARATION

Heat oil in a large nonstick skillet over medium heat. Add onion and garlic and cook, stirring, until beginning to soften, about 3 minutes. Add zucchini, summer squash, oregano, salt and pepper and stir to combine. Reduce heat to low, cover and cook, stirring once, until the vegetables are tender-crisp, 3 to 5 minutes.

Stir in beans, tomatoes and vinegar; increase heat to medium and cook, stirring, until heated through, about 2 minutes. Remove from the heat and stir in Parmesan.

TIPS & NOTES

Tip: While we love the convenience of canned beans, they tend to be high in sodium. Give them a good rinse before adding to a recipe to rid them of some of their sodium (up to 35 percent) or opt for low-sodium or no-salt-added varieties. (These recipes are analyzed with rinsed, regular canned beans.) Or, if you have the time, cook your own beans from scratch.

NUTRITION

Per serving: 195 calories; 6 g fat (2 g sat, 4 g mono); 5 mg cholesterol; 25 g carbohydrates; 11 g protein; 8 g fiber; 600 mg sodium; 726 mg potassium.

Nutrition Bonus: Vitamin C (50% daily value), Folate & Potassium (21% dv), Calcium, Magnesium & Vitamin A (15% dv)

1 Carbohydrate Serving

Exchanges: 1 starch, 2 vegetable, 1 plant-based protein, 1 fat

Fri. Tilapia & Summer Vegetable Packets

INGREDIENTS

1 cup quartered cherry, or grape tomatoes

1 cup diced summer squash

1 cup thinly sliced red onion

12 green beans, trimmed and cut into 1-inch pieces

1/4 cup pitted and coarsely chopped black olives

2 tablespoons lemon juice

1 tablespoon chopped fresh oregano

1 tablespoon extra-virgin olive oil

1 teaspoon capers, rinsed

1/2 teaspoon salt, divided

1/2 teaspoon freshly ground pepper, divided

1 pound tilapia fillets, cut into 4 equal portions

PREPARATION

Preheat grill to medium. (No grill? See Oven Variation, below.)

Combine tomatoes, squash, onion, green beans, olives, lemon juice, oregano, oil, capers, 1/4 teaspoon salt and 1/4 teaspoon pepper in a large bowl.

To make a packet, lay two 20-inch sheets of foil on top of each other (the double layers will help protect the contents from burning); generously coat the top piece with cooking spray. Place one portion of tilapia in the center of the foil. Sprinkle with some of the remaining 1/4 teaspoon salt and pepper, then top with about 3/4 cup of the vegetable mixture.

Bring the short ends of the foil together, leaving enough room in the packet for steam to gather and cook the food. Fold the foil over and pinch to seal. Pinch seams together along the sides. Make sure all the seams are tightly sealed to keep steam from escaping. Repeat with more foil, cooking spray and the remaining fish, salt, pepper and vegetables.

Grill the packets until the fish is cooked through and the vegetables are just tender, about 5 minutes. To serve, carefully open both ends of the packets and allow the steam to escape. Use a spatula to slide the contents onto plates. Oven Variation: Preheat oven to 425°F. Place green beans in a microwavable bowl with 1 tablespoon water. Cover and microwave on High until the beans are just beginning to cook, about 30 seconds. Drain and add to the other vegetables (Step 2). Assemble packets (Steps 3-4). Bake the packets directly on an oven rack until the tilapia is cooked through and the vegetables are just tender, about 20 minutes.

NUTRITION

Per serving: 181 calories; 7 g fat (1 g sat, 4 g mono); 57 mg cholesterol; 8 g carbohydrates; 0 g added sugars; 24 g protein; 2 g fiber; 435 mg sodium; 591 mg potassium.

Nutrition Bonus: Selenium (68% daily value), Vitamin C (30% dv), Potassium (17% dv).

1/2 Carbohydrate Serving

Exchanges: 1 1/2 vegetables, 3 very lean meat, 1 fat

Sat. Parmesan-Squash Cakes

INGREDIENTS

1 large egg

2/3 cup finely chopped shallots

1 tablespoon chopped flat-leaf parsley

1/4 teaspoon salt

1/4 teaspoon freshly ground pepper

2 cups shredded seeded summer squash, (2-3 medium, about 1 pound; see Tip)

1/2 cup freshly grated Parmesan cheese

1 tablespoon extra-virgin olive oil

PREPARATION

Preheat oven to 400°F.

Beat egg in a large bowl. Stir in shallots, parsley, salt and pepper. Place shredded squash in the center of a clean kitchen towel; gather up the ends and twist to squeeze out any liquid. Add the squash and cheese to the bowl; stir to combine.

Heat oil in a large nonstick skillet over medium heat. Pack a 1/3-cup measuring cup with the squash mixture and unmold it into the pan; gently pat it down to form a 3-inch cake. Repeat, making 4 squash cakes. Cook until browned and crispy on the bottom, 3 to 4 minutes. Gently turn the cakes over and transfer the pan to the oven. Bake for 10 minutes. Serve immediately.

TIPS & NOTES

Tip: To remove the seeds from summer squash, cut the squash in half lengthwise and scrape out the seeds with a spoon. To shred the squash, use the large-holed side of a box grater.

NUTRITION

Per serving: 130 calories; 8 g fat (3 g sat, 4 g mono); 62 mg cholesterol; 9 g carbohydrates; 7 g protein; 1 g fiber; 322 mg sodium; 406 mg potassium.

Nutrition Bonus: Vitamin C (35% daily value), Calcium & Vitamin A (15% dv).

1/2 Carbohydrate Serving

Exchanges: 1 vegetable, 1 lean meat, 1/2 fat

Sun. Roasted Squash & Fennel with Thyme

4 servings, about 2/3 cup each

INGREDIENTS

2 small summer squash, (about 12 ounces)

1 1/2 cups sliced fennel bulb, (about 1 small bulb), plus 1 tablespoon chopped fennel fronds, divided

1 tablespoon extra-virgin olive oil

1 tablespoon chopped fresh thyme

1/4 teaspoon salt

1/4 teaspoon freshly ground pepper

1/4 cup thinly sliced garlic

PREPARATION

Preheat oven to 450°F.

Quarter squash lengthwise, then cut crosswise into 1-inch pieces. Combine the squash with sliced fennel, oil, thyme, salt and pepper in a large bowl. Spread the mixture evenly on a large, rimmed baking sheet. Roast for 10 minutes. Stir in garlic and roast until the vegetables are tender and the fennel is beginning to brown, about 5 minutes more. Stir in fennel fronds and serve.

NUTRITION

Per serving: 66 calories; 4 g fat (1 g sat, 3 g mono); 0 mg cholesterol; 8 g carbohydrates; 0 g added sugars; 2 g protein; 2 g fiber; 167 mg sodium; 388 mg potassium.

Nutrition Bonus: Vitamin C (35% daily value).

1/2 Carbohydrate Serving

Exchanges: 1 vegetable, 1 fat

I'll let you know if my family survives!!!!