It’s always nice to know we can rely on Mark’s Daily Apple to be a voice of reason amidst the media frenzy:

“…I would hang my hat on the following suggestions, however.

  1. Don’t live off bacon, hot dogs, and salami.
  2. The more red meat you eat, the more vegetation you should be eating. Make sure some of that vegetation contains prebiotic fiber, especially resistant starch. Maybe all that plant matter is unnecessary if you maintain a perfect carnivorous diet, but why risk it? Besides, plants are delicious.
  3. Learn to love rare steak. It’s way better, guys.
  4. Rely mostly on gentler cooking methods: steaming, simmering, braising, pressure-cooking.
  5. If you’re gonna sear or grill something over high heat, which is completely and utterly delicious and thus necessary from time to time, consider using a marinade—especially if you cook this way frequently.
  6. Have a healthy gut. Beneficial human gut bacteria can convert linoleic acid and fiber into the anti-colon cancer metabolites CLA and butyrate.
  7. Stick to healthier sources of red and processed meat—pastured/grass-fed red meat, bacon, sausage. The local farmer over Oscar Mayer.”

– Mark’s Daily Apple

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A LOT going on this month – get ready for another goodie!!

KIDS! We will be holding an egg-themed class at 9:30am 4/3 with Miss Jen. 
This class is for ages 12 and under ($5.00 per child)
Kids 13 and over are permitted to workout with their parents

Sunday  4/5 ONE CLASS ONLY @9amdue to Easter holiday.  Normal schedule Friday, Saturday and Monday.

Mentoring Continues
Mentor March will transition as an ongoing mentor program for all new CF members as well as any current CF members!

Are you insured through Blue Cross or Blue Shield health insurance?  If so, we need YOU!  Corps Fitness has begun the process of becoming a participating fitness facility through theirHealthways Prime incentive.  There is no guarantee that Corps Fitness will be selected.  However, to strengthen this possible opportunity, the more Corps Fitness members who request us as a participating gym, the better!
Help us help you… 1-888-242-2060, option #3.  You must have your member ID number to do so
Fitness Challenge
Corps Fitness has always provided challenges we must face throughout a 60 minute non-stop workout. You never know what the day’s challenge will be, nor do you know exactly how you will get through it. Holding true to our CF roots, we have decided to keep our April Fitness Challenge unknown.
We will tell you that everyone is capable of taking on our challenge and will not go at it alone! 
Nutrition Challenge-We posted a save the date on the Newsletter, the details will be posted next Monday..
Corps Fitness will be holding our first cook-off on Saturday, April 25th at 6pm!  Think you have a great recipe that you’d like to share?  Sign up!
More details to follow…   Keep a lookout for the sign up sheets at the front desk.
Class schedule for Saturday, April 25th (in conjunction with CF cook-off)
No 7:00 am Class
8:30am All Abilities Class
FREE intro class at 9:45am
5pm All Abilities Class
6pm Cook Off!
Weekend instructors: 
Friday 5:30 PM: Van
Sunday 9 AM (ONLY CLASS): John
Another thank you to Melissa for this gem!  Can’t wait to try it!!
4 x 5 oz wild salmon fillet, skin on
1 teas sea salt
1 teas fresh ground peeper
1/2 cup pancetta, diced
2 garlic cloves, minced
1/2 teas crushed red pepper flakes
1 head red swiss chard, thinly sliced
2 tbl balsamic vinegar
1 tbls olive oil
1. Preheat oven to 425F
2. Place the salmon fillets, skin side down, on your work surface cut a slit lengthwise down the missile of each fillet, starting 1/4 inform the top and ending 1/4 in from the bottom. do not pierre the skin. push the two ends together to create a pocket in the center of the fillet. Season the fillets with 1/2 teas each of salt and pepper.
3. In a large saute pan over medium-high heat, add the pancetta and sauté, stirring occasionally, for 2 minutes or until browned and crispy.
4. add the garlic and red pepper flakes and stir for another 10 sec, or until fragrant.
5. add the swiss chard and sauté, stirring occasionally, for another 3 minutes, or until wilted. Season with balsamic vinegar and the remaining salt and pepper.
6. Divid the chard mixture amount the four fillets. Its okay it it mounds over the salmon- you aren’t going to flip the salmon over, so load it up!
7. heat the olive oil in the same pate pan over medium-high heat. Once the oil is hot, add the salmon fillets, skin side down and pan-fry for 4 minutes, or until a crisp crust forms. Do not move the fish around in the pan.
8. Transfer the sauté pan to the over and cook for another 3-5 minutes, depending on how you like salmon cooked.

Another thank you to Melissa for this delicious recipe!

1 Cup almond meal
2 t/l Italian seasoning
1 tbl crushed red pepper flakes
1/2 teas salt
1/2 teas freshly ground black pepper
2 organic free-range eggs
8 x 3oz organic free-range turkey (or chicken) cutlets, thinly pounded
2 tbls olive oil
4 cups wild arugula
2 cups grape tomatoes, halved
1/2 teas salt
1/2 teas freshly ground black paper
1 teas balsamic vinegar
1. On a large plate, combine the almond meal, italian seasoning, red pepper flakes, salt, and pepper and stir to combine.
2. In a shallow bowl, whisky the eggs until frothy
3. Dredge the cutlets in the egg wash and then in the almond-meal mixture, coating the cutlets evenly. Set aside.
4. Heat 1 tablespoon olive oil in a large sauté pan over medium-high heat. Add four cutlets and cook 2-3 minutes on each side, or until lightly browned and crispy. Transfer the cutlets to a platter and keep warm. Repeat with the remaining olive oil and cutlets.
5. To make the salad topping, combine the arugula, tomatoes, salt, pepper in a large bowl.
6. to serve, top the cutlets with the salad and drizzle with balsamic.
IMG_1009 IMG_1011

Thank you to Melissa for providing a few of her favorite Paleo-friendly recipes.  This one looks particularly delicious!

Grilled Turkey Burgers with a Fried Egg over Sautéed Greens: 
Sautéed Greens:
2 TB Olive Oil
2 Garlic Cloves, minced
1 lb mixed winter greened (mustard greens, tuscan kale, curly kale or collard greens)
1/2 cup of low sodium Chicken Broth
1.5 teaspoons sea salt
2.5 teaspoons freshly ground black pepper
2 tbl balsamic vinegar
1 lb organic ground turkey breast (can also use organic grass feed beef or lamb)
3 garlic cloves, minced
1 tbl Dijon mustard
2 tbl parsley, chopped
4 organic free-range eggs
1. Preheat grill or grill pan over medium-high heat
2. in a large, deep stock pot, heat 1 tb olive oil over medium heat. Add the 2 cloves of minced garlic and stir until fragrant, about 20 sec.
3. Add the winter greens, chicken north, 1/2 tea salt, 1 teas pepper and sauté for 5 minutes or until wilted. Add the vinegar and set aside, Keep warm.
4. To make burgers: combine the ground turkey, 3 cloves minced garlic, dijon, parsley, 1/2 teas salt, and 1 teas pepper in a medium bowl and mix well. Form into four patties.
5. Once the grill (or stove top) is hot, add the burgers and cook for 3-5 mins per side.
6. Heat remaining 1 tbls olive oil in  a large nonstick sauté pan over medium heat.
7. Add the four eggs and season with remaining 1/2 teas each salt & pepper. Cook eggs for 2-3mins, or until the egg white is no longer translucent and the yolk is cooked to your desired consistency.
8. To serve, arrange the wilted greens on four plates, top with burgers, and then fried eggs. Enjoy!

Join Kristin Yoder, a local student working on her thesis, for an information session on nutrition education with a special focus on the needs of people with spinal cord injuries.  All are welcome to attend!

Nutrition Info_flyer - plate_KYoder


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“…realizing that active populations need to prioritize supplying their bodies with enough quality nutrients to support athletic achievements, no matter how great or small these achievements are, we are all athletes.” –

CFers are all ATHLETES of varying levels.  Therefore, Corps Fitness promotes the idea of eating to perform….however, eating to perform extends well beyond the fitness arena, and helps in overall work performance and daily functioning as well.

March’s Nutritional Component is to explore Paleo eating.  (Notice the absence of the word “diet” which holds the connotation of a short term plan).  What is Paleo eating?  Plain and simple, it is based on eating the same foods our ancestors did, as in fruits, vegetables, meats, seafood and nuts.  Foods from boxes, jars and bags are a NO-GO.  Additionally, paleo eating excludes grains, dairy, added salt and legumes.  Many boards have cropped up on sites like Pinterest, and many CFers already are tooling around with their own spins on what works / what doesn’t work for them.  In general, try to eat REAL foods that start in their whole form.  If you can’t identify it, it’s probably a no-go.  Rather than adding salt or sugar, toy around with different spice mixtures to add flavor to a dish…  It can be overwhelming to try something brand new, but once you get the hang of the “eat this, not that” idea, it’ll become second nature!

Is it right for you?  Why don’t you join us in trying it out!  Some of you already do Paleo….your tried and true recipes are welcomed!

**NOTE:  As with all nutritional suggestions and components offered through Corps Fitness, you must do what is right for you.  These are just suggestions for you to try….just like your mother used to say about broccoli:  “Try it and you may like it!”