Stay Healthy at Home

Happy Thursday

Happy Thursday Y Friends

You’ve heard the term “minimalist” before and if you are like me, what tends to come to mind is a person who leads a life with very little of the things we rely on for our comfort and convenience. Mainly stuff!  In reality it isn’t always necessarily about de-cluttering and eliminating just stuff. Sometimes a simple attitude can quickly show you that minimalism actually makes room for more in your life. More time, more freedom, and more space to focus on what’s truly important to you. Material items aren’t necessarily the problem it’s our attachment to these things that are. When it comes to letting go there isn’t any number of items rule you’re supposed to own to be a minimalist, minimalism doesn’t work like that.

What brings value to my life could very well get in the way of yours. Further, the things that once added value may not continue to add value, so we must constantly question not only the things we acquire but the things we hold on to. Take stock, look around- what things can you do without at this moment to help make room for more of what is important in your life? It’s not about having less but having more of what matters.

Keep it simple,

Workout of the Day

THURSDAY live classes

  • 10:00 AM Pilates with Sharlene
  • 5:30 PM PILOXING® with Annie O
  • Email Carrie for meeting info for all live classes.

Recipe of the Day

Baked Potato Fries

4 Russet Potatoes
2 Quarts frying oil (peanut, canola, vegetable, avocado are good high heat oils)
Kosher salt to taste

Preheat oven 350 degrees. Clean the skin of the potatoes place them directly into the rack and bake for 45 minutes or until potato can be pierced with a fork. Remove and allow to cool in the refrigerator for at least twelve hours uncovered. Heat your oil in a cast iron skillet or Dutch oven to 375 degrees. While oil is heating cut your potatoes into ½ inch wedges careful to keep them all the same size for uniformed cooking. Once the oil is ready place 8-10 fries at a time into the pan for about 2-3 minutes. Adjust heat as necessary to maintain 375 degree. Place fries on a cooling rack on top of a sheet pan and sprinkle with salt. Enjoy!

Posted 6/4/2020

Bounce Back Wednesday

Bounce Back Wednesday

Greetings Y Family and welcome to bounce back Wednesday. To bounce back after a setback is definitely a great accomplishment. They say sometimes you have to go through the worst to get to the best and that’s exactly what your Y has done for you. In a very short time we will be opening up our doors and we couldn’t be more excited to share with you all the new improvements to our facilities and programming. Let the setbacks of the past months teach us how to bounce forward because the comeback is always greater than the setback!

Put a little bounce in your step today,

Workout of the Day

Wednesday Live Classes:

  • 6:00 AM Total Body Conditioning with Annie O 
  • 6:30 pm Yoga with Lynn
  • 6:45 PM ZUMBA® with Giovanna
  • 7:00 PM ZUMBA® with Angel
  • Email Carrie for meeting info for all live classes.

Recipe of the Day

Bounce Back Protein Shake

1 scoop protein powder
2 tbsp. Greek Yogurt1 medium banana
½ cup blueberries
3 medium strawberries
1 cup spinach
1 TBSP. honey
1 cup almond milk
Add all ingredients into a blender-Mix for 30 seconds.

Posted 6/3/2020

Take Charge Tuesday

Greetings and welcome to take charge Tuesday!

Take a long deep breath, reach those arms all the way up, bend to touch your toes, straighten up, roll those shoulders back and let’s go! Rolling into Tuesday like a boss. Don’t start your day with the broken pieces of yesterday, life is change and growth is optional. Remember that your mindset determines your behavior and your behavior determines the results, so smile wide and take charge.

May your Tuesday be awesome like you,

Workout of the Day

Recipe of the Day

Breakfast Tacos (serves 2)

1 large russet potato, peeled and diced into 1/2" pieces
Kosher salt
1 tbsp. extra-virgin olive oil, plus more as needed
4 oz. fresh chorizo sausage, casing removed if necessary
1/4 small yellow onion, diced
Freshly ground black pepper 
2 tbsp. butter
3 large eggs, beaten
4 medium flour tortillas
1/2 c. shredded cheddar
Hot sauce, for serving
2 green onions, thinly sliced, for serving
Sliced avocado, for serving (optional)

  1. Place potatoes in a large pot and cover with 1" of cold water. Season water with 1 teaspoon kosher salt and bring to a boil. Simmer until potatoes are tender, 3 to 5 minutes. Drain.
  2. Meanwhile, in a large skillet over medium heat, heat olive oil. Add chorizo and onion cook, stirring occasionally, until chorizo is cooked through and onions are translucent, 6 to 8 minutes. 
  3. Move chorizo and onion to the edges of your skillet and add another tablespoon of oil if the skillet looks dry. Add drained potatoes to the center of the skillet and spread out in an even layer. Let cook undisturbed until undersides of potatoes begin to turn brown and crisp, 4 to 6 minutes. Stir potatoes into chorizo and turn off heat. 
  4. Make eggs: In a medium nonstick skillet, melt butter. Pour eggs into the pan and let set slightly, then reduce heat to medium-low. Drag the eggs with a spatula or wooden spoon to create curds. When the eggs are cooked to your liking, season with salt and pepper and remove from heat.
  5. Build the tacos: lightly toast each of your tortillas over an open flame or in a large dry skillet, then transfer to serving plates. Divide cheddar evenly between tortillas, then top with a scoop of chorizo and potatoes and a scoop of eggs. Serve with your choice of garnishes—and don’t forget the hot sauce! 

Posted 6/2/2020

Mindful Monday

Greetings Y family:

June is the gateway to Summer and it’s also the halfway point of the year. Looking back at the last several months it is still so hard to believe how we have had to transform our lives to assure the safety and health of our loved ones and those around us. We have learned so much from everything that is going on as our current situation evolves daily. Mindfulness is really quite simple; being aware of what is happening right now without wishing it were different. Enjoying the pleasant without holding on when it changes, (it will). Being with the unpleasant without fearing it will always be this way, (which it won’t).

“The best weeks always start on a Monday”.

Stay strong,

Workout of the Day

Workout and recipe by Agnes

DYNAMIC WARM-UP - 30 seconds each

  • Knee to chest
  • Arm Circles
  • Hip Rotations
  • Butt Kick



  • Touch Squat – 20x
  • Jumping Jack – 15x
  • Up/Down Planks – 10x                   
  • Mountain Climbers – 10x
  • Push-up – 10x


  • Around the world crunch – 15x
  • Bridge with leg raise – 15x each leg
  • Sit-up with twist – 20x
  • Single Leg v ups 15x each leg

Recipe of the Day

Low Carb Cajun Salmon Pattie


  • 14 oz. can pink salmon
  • 2 oz. smoked salmon
  • 1/3 cup almond flower
  • 2 tbsp. fresh parsley, chopped
  • 1 tsp. cajun seasoning
  • 2 tbsp. avocado or light olive oil (for frying)

What you can have with the salmon pattie

  • ½ avocado mash + 1 soft boiled egg (optional) + Cilantro Line Ranch dressing + 2 cups mixed green salad


  • Add the salmon, almond flour, parsley and cajun seasoning and stir gently until combined.
  • Form into eight 2.5 inch patties.
  • Heat the oil in a non-stick pan over medium heat.
  • Cook the patties (4 at a time) for about 2 minutes per side (or until golden brown.)
  • Remove cooked patties to a paper-towel lined plate and keep warm until serving.

Posted 6/1/2020

Recharge and Refresh Sunday

Hello Y community,

Ending the weekend and the month of May all at the same time, how time is flying by! What if we recharged ourselves as often as we do our phones? Today is a good day to relax, have some fun and recharge. Sometimes taking the time to do nothing often brings everything into perspective. Take the time to recharge and come back stronger. Relax-reflect-recharge.

“Happiness is not having to set the alarm”.

May you find your happy place today,

Workout of the Day

Workout and recipe of the day by Agnes

DYNAMIC WARM-UP - 30 seconds each

  • Run in place 
  • Shoulder shrugs
  • Arm Circles
  • Squat side kick


  • Round I – 20 sec
  • Break 15 sec
  • Round II – 30 sec
  • Break 15 sec
  • Round III – 40 sec
  • Break 15 sec
  • Round IV – 50 sec (if you can if NOT do 30 sec)
  • Break 15 sec
  • Round V – 60 sec (if you can if NOT do 40 sec)

ABS – 3x20

  • Crunch Hold
  • Yoga Ball Twist (NO ball NO problem – use a pillow)
  • Plank side-to-side
  • Crossover Crunch

Recipe of the Day



  • 1 cup Italian dressing
  • ½ cup Hellmann’s mayonnaise (or Olive Oil Mayo)
  • ¼ cup grated parmesan cheese
  • 4 boneless, skinless chicken breast halves
  • 4 tsp. Italian seasoned dry bread crumbs (or panko breadcrumbs)


  • Marinate chicken breast in the Italian dressing for at least an hour
  • Preheat oven to 425
  • Combine Mayonnaise with cheese in medium bowl. Arrange chicken on baking sheet.  Evenly top with mayonnaise mixture, then sprinkle with bread crumbs.
  • Bake until chicken is thoroughly cooked, about 20 minutes.

Posted 5/31/2020

See It Through Saturday

Dear Y community today is see it through Saturday,

We may not have a lot of control over the circumstances surrounding the way we are currently living at the moment but we certainly have 100% control over how we handle things. It’s really not what you do but how you do it, it’s really not what you see but how you look at it and it’s really not how your life is it’s how you live it.  Live your life, see it through, carry on, it’s all we can do. “It’s a good day to have a good day”.

Stay well,

Workout of the Day

Insanity 6 with Beky

11:00 AM Virtual live ZUMBA with Angel. Email Carrie for meeting info.

Recipe of the Day

Bacon Onion Cheddar Stuffed Burgers

  • 1 1/2 pounds ground beef
  • 1 clove garlic, minced
  • 1 teaspoon hot sauce (recommended: Frank's Red Hot)
  • Salt and freshly ground black pepper
  • 4 strips bacon, diced
  • 1/2 onion, chopped
  • 1 cup grated sharp cheddar
  • 4 burger buns
  • Lettuce, tomato, pickles for garnish

Preheat grill to medium.
In a bowl combine beef, garlic, hot sauce, salt and pepper, to taste, being careful not to over mix. Warm a skillet over medium heat and fry bacon until crispy. Remove to a paper towel-lined plate to drain. Keep heat on skillet and fry a pinch of the beef in the bacon fat to test seasoning. Adjust seasoning, if needed, then form 8 even thin patties, about 1/2-inch thick and set aside. Sauté onions in bacon fat in skillet until tender, 5 minutes. Place onions and bacon in a bowl with cheese. Form a spoonful of bacon-cheese mixture into a ball, then place in the center of 4 patties. Top each with another patty and seal the edges. Grill burgers over medium-high heat, flipping once until desired doneness is reached, approximately 4 minutes each side for medium. Serve in buns with garnishes. Alternative: In a medium skillet over medium-high heat, sear the burgers 4 minutes on each side.

Posted 5/30/2020

Fabulous Friday

Dear Y community:

Our lives are not determined by what happens to us but by how we react to what happens, not by what life brings us, but by the attitude we bring to life. A positive attitude causes a chain reaction of positive thoughts, outcomes and events. It is a catalyst, a spark that creates extraordinary results. So go out there and make your Friday fabulous!

Shine on,

Workout of the Day

9:45 AM Virtual ZUMBA® live with Giovanna. Email Carrie for info.

Dumbbell Workout with Alexa

Recipe of the Day

Baked Cod

1.5 lb. Cod fillet pieces (4–6 pieces)
5 garlic cloves, peeled and minced
1/4 cup chopped fresh parsley leaves
5 TBS. fresh lemon juice
2 TBS. extra virgin olive oil
2 TBS. melted butter
1/3 cup all-purpose flour
1 tsp. ground coriander
3/4 tsp. paprika
3/4 tsp. ground cumin
3/4 tsp. salt
1/2 tsp. black pepper

Preheat oven to 400 degrees F. Mix lemon juice, olive oil, and melted butter in a shallow bowl. Set aside in another shallow bowl, mix all-purpose flour, spices, salt and pepper. Set next to the lemon juice mixture. Pat fish fillet dry. Dip fish in the lemon juice mixture then dip in the flour mixture. Shake off excess flour. Reserve the lemon juice mixture for later. Heat 2 TBS olive oil in a cast iron skillet over medium-high heat (watch the oil to be sure it is shimmering but not smoking). Add fish and sear on each side to give it some color, but do not fully cook (about a couple minutes on each side) Remove from heat. To the remaining lemon juice mixture, add the minced garlic and mix. Drizzle all over the fish fillets. Bake in the heated oven for until it begins to flake easily with a fork (10 minutes should do it, but begin checking earlier). Remove from heat and sprinkle chopped parsley. 

Posted 5/29/2020

Thumbs Up Thursday

Hello Y Community:

Hoping this finds everyone healthy, safe and keeping it together. Thumbs up to you! The weekend is just around the corner- thumbs up! The weather has definitely been in our favor- thumbs up! Some of our state mandated restrictions are being lifted-thumbs up! Your Y connection is as strong as ever and continue to support you and your community-thumbs up!

“Think positive, be positive and give a thumbs up to a positive kind of day”.

Have a positively lovely day,

Workout of the Day

  • 10:00 AM Pilates with Sharlene
  • 5:30 PM PILOXING® with Annie O
  • Email Carrie for meeting info for all live classes.

Cardio Bodyweight with Alexa

Recipe of the Day

Cauliflower Buns

5 cups cauliflower florets (about 1 pound)
1 cup shredded sharp Cheddar cheese 
1 large egg, lightly beaten
1 teaspoon sesame seeds

Preheat oven to 425 degrees F. Line a large baking sheet with parchment paper or a silicone baking mat. Place cauliflower in a food processor; process until very finely grated. Transfer to a microwave-safe bowl. Cover loosely and microwave on High for 3 minutes. Let cool slightly. Transfer the cauliflower to a clean kitchen towel and wring out all excess moisture. Return to the bowl. Add cheese and egg; stir until thoroughly combined. Use a 1/4-cup measure to distribute the batter into 8 portions on the prepared pan. Pat each into a 3-inch circle. Bake until browned and crispy around the edges, 20 to 25 minutes. Transfer to a cooling rack and sprinkle with sesame seeds. Use for sandwiches, burgers or whatever you like put between  your favorite sandwich bun.

Posted 5/28/2020

Can Do Wednesday

Dear Y community:

Start where you are, use what you have and do what you can. Check out today's “Can Do” list just for you:

*Count your blessings.
*Practice kindness.
*Let go of what you cannot control.
*Listen to your heart.
*Be proactive yet calm.
*Just breathe.

Have an amazing Wednesday,

Workout of the Day

Live classes:

  • 6:30 pm Yoga with Lynn
  • 6:30 PM ZUMBA® with Giovanna
  • 7:00 PM ZUMBA® with Angel
  • Email Carrie for meeting info for all live classes.

Recipe of the Day

Quinoa and Veggie Salad

  • 1 cup quinoa thoroughly rinsed
  • 2 cups water
  • 3-4 oz. spinach, stems removed and coarsely chopped
  • 1 can (15 ounces) corn, drained and rinsed
  • 1 can (15 ounces) black beans, drained and rinsed
  • 1 cup cherry tomatoes, halved
  • 5-6 green onions, chopped
  • 1/4 cup cilantro, finely chopped
  • Salt and pepper, to taste
  • 2 large limes, juiced
  • 4 tablespoons olive oil
  • 2 teaspoons ground cumin
  • 1/2 teaspoon red pepper flakes


  1. Follow package instructions to cook the quinoa. Transfer to a large bowl and aside to cool completely.
  2. To the bowl with the cooled quinoa, add the chopped spinach, rinsed corn, rinsed black beans, cherry tomatoes, chopped green onions, and finely chopped cilantro.
  3. Toss together.
  4. In a small bowl whisk together the lime juice, olive oil, about 1 teaspoon salt, 1/4 teaspoon pepper, ground cumin, and red pepper flakes. Pour over the salad and toss to coat.


Posted 5/27/2020

Try It Tuesday

Hello Y Community,

Welcome back from a glorious long weekend.  I hope you are all well rested and had a little fun over the holiday. Time to step up, seize the day with a positive attitude and tackle this Tuesday with some gusto. You may not know what is going to happen when you try, but if you do not try, nothing will happen.

“Store your distraction and feed your focus”.

Enjoy your Tuesday to the fullest,

Workout of the Day

5:30 Virtual Live All Levels Yoga with Vibha. Email Carrie for details. 

Recipe of the Day

Ground Beef Taco Casserole

2 tablespoons olive oil, divided, plus more for the baking dish
1 pound lean ground beef
1 medium white or yellow onion, diced
1 medium red bell pepper, cored, seeded, and diced
2 cloves garlic, minced
1 (15-ounce) can pinto beans, drained and rinsed
2 tablespoons tomato paste
1 tablespoon chili powder
2 teaspoons ground cumin
1 teaspoon dried oregano
1/2 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
15 ounces tomato salsa
1 1/2 cups shredded mild cheddar or Monterey Jack cheese, divided
1 cup chopped romaine lettuce
1 medium tomato, diced
Greek yogurt or sour cream, for serving

Arrange a rack in the middle of the oven and heat the oven to 350℉. Coat a 9x13-inch baking dish with oil; set aside.

Heat 1 tablespoon of the oil in a large, high-sided skillet over medium-high heat until shimmering. Add the beef and cook, breaking up the meat with a wooden spoon, until browned and cooked through, 6 to 8 minutes. Using a slotted spoon, transfer the meat to a plate, then drain any fat from the skillet.

Reduce the heat to medium, add the remaining 1 tablespoon of oil, and heat until shimmering. Add the onion, pepper, and garlic and cook, stirring occasionally until softened, about 5 minutes. Return the beef to the pan and stir in the beans. Add the tomato paste, chili powder, cumin, oregano, salt, and pepper, and stir to combine. Cook for 2 minutes.

Remove the skillet from the heat and stir in the salsa and 3/4 cup of the cheese. Transfer the mixture to the prepared baking dish and spread into an even layer. Sprinkle with the remaining 3/4 cup cheese.

Bake until the cheese is melted and casserole is heated through, about 20 minutes. Let sit for 5 minutes before serving. Top with lettuce and tomato, and serve with Greek yogurt or sour cream.

Posted 5/26/2020

Contact the Meriden YMCA Today ›