This cheese quiche is great on its own, perfect for when you need a fast protein meal with no fuss or extra pans to wash! If you have a little extra time or are craving some variety, it provides a great base for adding additional ingredients. Add additional proteins like cooked sausage or ham. Up […]

Very few salads can be made well ahead of time, especially if the dressing is already on the greens. Kale, on the other hand, is so hearty and thick that I actually enjoy this salad more on day 2 or after. This gives the acid in the dressing a chance to soften the thick kale […]

When we gather with my husband’s extended family for Thanksgiving, this is the dish that everyone loves and that I look forward to the most. Plus, I’ve been a personal trainer almost as long as I’ve been going to this gathering and a flavorful dish filled with quality, nutritious ingredients is a very welcome treat! So here’s […]

Warm, delicious and nutritious! This recipe was provided by our Pilates Instructor’s Mom, Karen. A Birkner family favorite is now a Kelzer family favorite! Like most squash recipes, it takes a little time to prepare, but it is simple and delicious. This recipe also freezes beautifully so you can make a large batch and have […]

Roasting or baking vegetables on a sheet pan is one of the easiest ways to prepare vegetables. The benefits include: Little to no dishes to clean. Use aluminum foil or parchment paper every time! No fancy seasonings required. A drizzle of olive oil and a sprinkle of salt and pepper is all you need. No […]

When it comes to the prep, keep it simple and remember that you’re just trying to have the fresh ingredients on hand for when you or someone in your house needs comfort food. VEGETABLES – dice and freeze Wash and dice carrots. I prefer to peel mine if they’re not organic. Tip: Small pieces make […]

My husband jokes that when our ‘Pilates Guru’ Kaethe married her husband, Dan, he immediately became part of the Urban Fitness family! It’s actually quite true as he’s become a dedicated pilates student, has helped us with numerous vlog videos, and is now sharing healthy recipes for us to share with others! Most recently, Dan […]

A recipe full of fresh green vegetables and the chewy goodness of Israeli Couscous?! Sign me up! I’ve been saving this recipe for years and finally tried it. I really do mean years since this page I ripped out of a Tasteforlife magazine that is dated back to May of 2012. It’s been lying dormant […]

Don’t forget your fruits! The grill often gets dominated by meat (and hopefully) vegetables. Whether you’re grilling right on the open flame or in a tinfoil pouch, it’s easy to be successful at the grill. Although I’ll admit it’s taken me a few summers to remember that it’s important to think about getting the vegetables […]