Newsletter #10, May 2020
As always, if you have any questions about anything in this newsletter, or want more info, please talk to any coach, or email admin@feast-fitness.com.
IN THE GYM OR ONLINE, WE’RE STILL A COMMUNITY THAT SUPPORTS EACH OTHER AND OUR HEALTH + HAPPINESS
COMMUNITY UPDATE
Make Sure Mayor Lightfoot Hears from Us
The City wants to hear about Chicagoans’ priorities in reopening. We’d love it if you could take the survey and indicate that gyms like Feast that can open with appropriate distancing and cleaning should be a priority for the sake of the community’s physical and mental wellbeing. The survey is here: www.chicago.gov/coronavirus/reopeningsurvey.
Thank You For Supporting The Team
As promised, we’ve prioritized member payments to support the team during this time. Tony, Welme, and PJ are hard at work providing services to you, including our entirely revamped Zoom schedule and programming for May. We just finished repainting various parts of the gym, rehanging the barbell racks, redoing aspects of the bathrooms, and reorganizing parts of the gym floor. You’ll come back to a gym with newly rebuilt equipment (rowers, bikes, ski ergs, GHD machines, and barbells). The team wouldn’t still be working without your support—so thank you again!
NUTRITION UPDATE
Feast Healthy Habits—Home Cooked Meals:
Terri has been leading our Tuesday night Zoom cook together classes. Here’s the recipe from “Our Salty Kitchen” that she led us through last Tuesday. Give it a try, and join us again this Tuesday!
Whole30 Steak Bites with Sweet Potatoes and Peppers
Servings: 4 Author: Danielle Esposti
Ingredients
1 large sweet potato (about 12 ounces), diced into 1" pieces
1 tsp sea or kosher salt
1 lb flat iron steak, diced into 1" pieces
3 tbsp olive oil, divided
2 cloves garlic, minced
2 bell peppers, seeded and diced into 1" pieces
4 green onions, thinly sliced
2 tbsp coconut aminos
2 tsp cracked black pepper
2 tbsp fresh chopped cilantro
Instructions
Place the diced sweet potatoes into a microwave safe bowl, then sprinkle with 1 teaspoon salt. Cover with a plate and microwave on high until just barely tender, 4-6 minutes. Stir once halfway through. The potatoes are ready when you can piece one with the tip of a knife and meet just a bit of resistance. Take care not to overcook at this stage or they'll turn out mushy later.
Heat a 12” skillet over high heat. Add 2 tablespoons olive oil and heat until shimmering. Add the steak in a single layer. Cook, turning every two minutes, until the pieces are browned and the center is medium, about 10 minutes. Remove the steak from the skillet using a slotted spoon and set aside onto a plate.
Add the third tablespoon olive oil to the skillet. Add the sweet potatoes, toss to coat in the fat and cook until browned, stirring occasionally, until browned, 3-4 minutes.
Make a well in the center of the pan and add the garlic. Saute, stirring occasionally, until fragrant, about 1 minute.
Add the bell pepper and scallions and toss with the potatoes. Saute, stirring occasionally, until the peppers are bite tender, 3-4 minutes.
Add the steak and juices back to the pan along with the coconut aminos. Toss all ingredients and cook an additional 1- 2 minutes until the liquid has evaporated.
Add the pepper and cilantro, toss, and remove from heat. Portion onto plates, top with additional fresh cilantro if desired, and serve immediately.
Nutrition Information
Calories: 460kcal (23%), Carbohydrates: 25g (8%), Protein: 22g (44%), Fat: 30g (46%), Saturated Fat: 10g (50%), Polyunsaturated Fat: 1g, Monounsaturated Fat: 7g, Trans Fat: 0g, Cholesterol: 81mg (27%), Sodium: 650mg (27%), Potassium: 535mg (15%), Fiber: 6g (24%), Sugar: 8g (9%), Vitamin A: 12700% (12700%), Vitamin C: 186.5% (187%), Calcium: 50% (50%), Iron: 4% (4%)
NUTRITION SEMINARS WEDNESDAY NIGHTS
Don’t forget that our nutrition seminars are back on Wednesday nights at 6:00pm through Zoom. Link through Zen to catch the last of the four part series, on how to build healthy habits!
FITNESS UPDATE
We got great feedback on our programming and scheduling in April, and completely revamped for May. We’ve changed class times, added CrossFit kids classes, added mobility classes, added cooking classes, and added nutrition seminars. Jump in and join in for the rest of this month, or let us know what’s still missing, and we’ll get to work on it. See below for May schedule, and check on Zen for periodic events and additions.
Take Advantage of Feast at Home!
Complete at-home workouts in SugarWOD (Who doesn’t love death by burpees?)
Reach out to us if you still haven’t signed in
Make sure you’re posting your results
Make sure you’re fistbumping your friends in SugarWOD!
Partial workouts posted on Instagram and the Website
Zoom classes
Regular CrossFit
CrossFit Kids
Mobility
Email check ins from coaches
Just ask if you want a call as well
Nutrition consult from BTBN
Nutrition seminars
Cooking with Terri
CHoWs posted in SugarWOD, and challenge outcomes posted on Instagram.
Other updates posted on Instagram
Equipment loans
Stay Connected! Be sure to post your efforts and tag your friends at Feast!
Email any coach if you need help with anything.
Student Summer Memberships
As a reminder, when the gym reopens, we will again be offering our discounted Student Summer Membership. Contact Tony at tony@feast-fitness.com for details.
Greg Robbins
Feast Fitness + Nutrition
E. greg@feast-fitness.com
P. 773-234-4226