These whole wheat pancakes aren’t just delicious; they are also healthy!!! Lose the guilt of eating pancakes with this recipe from Kaethe’s mom. Not only are they good for you, they are super flavor-full! It is such a family favorite that they usually make a double batch each time they make it! They refrigerate and […]

This great fall casserole, or hot dish, that will warm you inside and out! Wild Rice with Mushrooms and Almonds, and maybe dried cranberries, is an easy, delicious and nutritious meal! It’s like wild rice soup without the heavy broth. But check out our tips section below for an easy way to turn the leftovers […]

At Urban Fitness, it is not just about working your muscles, it is also HOW you work your muscles.   Whether it be through formal education or your own self-education about exercise, many of us think that muscles must contract and shorten in order to create movement and become stronger. However, several types of contractions […]

Injuries happen. How you recover from them can make all the difference. We all get injured sometimes. Accidents happen even to the most cautious people. Some injuries are little tweaks that go away in a day or two and don’t need much attention. However, most injuries take at least a week to six weeks or […]

Injury prevention is a necessary part of any functional workout! Injury prevention is important because, at best, injuries are no fun. They disrupt our lives and leave us in miserable pain; and one injury often leads to more injuries. Besides the physical pain, injuries can increase or cause depression or other mental health issues. Therefore, […]

Core activation, or core work, is one of the most important aspects of any healthy workout routine! Our body is connected throughout, in ways most of us never consider. Imagine your body is a network of trains. We have many train stations and a few main depots, but the trains run through our entire body […]

A perfect way to use all your fresh garden produce, this salsa made in a crockpot (or two) freezes well to enjoy all year long. THE RECIPE Ingredients: 12 cups Roma tomatoes, diced (or whatever garden variety you have this year) 4 medium green peppers, diced 2 large onions, diced 6 cloves garlic, minced (adjust […]

Portions of the abdomen are often under utilized. Strengthening the upper abs, those tucked right underneath the bottom ribs, can reduce mid-back pain and improve overall posture. The essence of this exercise is to continually engage the high abs which stabilize the rib cage in spite of the movement of your arms. Rib cage placement […]

An array of beautiful colors signal the variety of nutrients inside this cold pasta salad. Best of all, you can mix this all up ahead of time and enjoy for several days. I know I’m not alone in choosing to skip vegetables because of time constraints. Even if you’re working from home, a convenient lunch […]