What are the Benefits of Indoor Cycling?

According to the U.S. Department of Health ".....regular physical activity substantially reduces the risk of coronary disease, stroke, colon cancer, diabetes and high blood pressure.....and helps to control weight, contributes to healthy bones, muscles and joints... reduces symptoms of anxiety and depression..." Need we go on? Cycling is also "low-impact" without the joint stress that you get from "ground-pounding" sports and activities. All good reasons to strap-in/clip-on and RYDE!



Healthy Eating

Sweet Potato-Pecan Casserole

sweet potato cass
Recipe courtesy of Ellie Krieger

8 servings
Total Time:1 hr 15 min


  • Cooking spray
  • 3 1/2 pounds sweet potatoes (about 5 medium), peeled and cut into 1-inch chunks
  • 1/3 cup honey
  • 1 large egg
  • 1 teaspoon ground cinnamon
  • 1/4 teaspoon ground nutmeg
  • 1/8 teaspoon ground ginger
  • Kosher salt
  • 1 tablespoon packed dark brown sugar
  • 1/3 cup finely chopped pecans


Wellness week 2 Turkey Chili

wellness turkey chili


1 lb Ground Turkey
2 onions, diced
1 green pepper, diced
1 yellow pepper, diced
3 carrots, diced
1 T jalapeno, finely chopped
1 14-oz can Mexican style tomatoes
2 8-oz cans tomato sauce
2 T cumin
2 T chili powder
1 t salt
1/2 t cayenne pepper
1/2 t paprika
1 can kidney beans
1 can black beans
1 C water


Wellness week 5 Loaded Sweet Potato Soup

WellnessPrep time: 10 mins
Cook time: 30 mins
Total time: 40 mins

A filling and nutritious sweet potato based soup.
Author: Wellness Mama

Serves: 4-6

• 1 medium to large winter squash or pumpkin
• 3-4 medium sweet potatoes
• ¼ cup of coconut oil or butter
• 2 onions
• 1 quart chicken broth or stock (homemade if possible)
• 2 cups coconut milk (or water)
• 1 pound of meat of choice: leftover chicken, sausage, ground beef or bacon all work
• Optional garnishes: crumbled bacon, cheese, chopped green onions


Jack-O-Lantern Stuffed Peppers

Jackolantern peppers

Sweet orange bell peppers are stuffed with an Italian flavored mix of beef, rice, mushrooms, and fire roasted tomato sauce, bringing a new twist to a traditional family favorite
Created By: Chef Becca Heflin  
Serves: 4

4 Orange Bell Peppers
1 cup cooked rice (any variety)
1 Tablespoon olive oil plus additional for coating sheet pan.
1 pound 90% lean ground sirloin
1 medium yellow or white onion, diced small
8 ounces small fresh mushrooms, sliced
16 ounces (2 cups) roasted red pepper pasta sauce (I used Newman's Own)
1 teaspoon dried Italian seasoning
1/4 teaspoon red pepper flakes
salt and pepper, to taste


Wellness week 4 Broccoli and Tahini with Roasted Chickpeas


1 head broccoli, chopped into bite sized mini-trees
extra virgin olive oil
1 can chickpeas (14oz or 400g), drained
2 tablespoons tahini
3 tablespoons lemon juice


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