Monday, December 3, 2012

Healthy (& Awesome) Holiday Food Tips

We've got a guest post this week from Crowbar Crew member Susan Evans.  Susan teaching RealRuder Cycling on Tuesday mornings at 9:30 and she's an amazing cook and caterer.  She's offered up some great ideas for keeping holiday eating both healthy and fabulous.  Thanks for sharing Susan! 

It's that time again to entertain, however, entertaining sometimes leads to unhealthy eating, but that doesn't always have to be the case. You can incorporate fruits,  vegetables and lighter fare in your entertaining to reduce the caloric intake while still enjoying the holidays.  It doesn't all have to be bread and cheese, though those things can be used, just sparingly. 

Tip #1. Vegetables 
Use veggies with a delicious tasting hummus. Hummus is a blank canvas and you can add your favorite flavorings.  Add your favorite veggies-- carrots, celery, cherry tomatoes, zucchini strips and you have a healthy appetizer.  Put the hummus in individual plastic shot cups with the veggies stuck in the hummus for a more festive look (and no double-dipping!).
  • 2 cups canned chickpeas, drained, liquid reserved
  • 1 1/2 teaspoons kosher salt
  • 4 garlic cloves, minced, or to taste
  • 1/3 cup tahini (sesame paste)
  • 2 tablespoons water or liquid from the chickpeas
  • 8 dashes Tabasco sauce
Place all the ingredients in the bowl of a food processor fitted with a steel blade and process until the hummus is coarsely pureed. Taste for seasoning and serve chilled or at room temperature.
Flavor additions
·       zest and juice of one lemon
·       2 T dill weed and 1 t cumin
·       2 rosemary springs chopped finely, juice of one lemon, 1 t oregano
·       6 oz jarred red pepper, 3 T cilantro, 1 t paprika
·       1/4 c chopped parsley, 6 basil leaves, 1 medium scallion finely chopped, 1 T dill, 1 t honey

Tip #2. Tomatoes and cheese
Everyone loves tomatoes and mozzarella. Cube the fresh mozzarella and marinate overnight in lemon juice, oregano flakes, and olive oil then skewer with cherry tomatoes and a basil leaf. More veggies!

Tip #3.Smoked salmon sushi
If you are adventurous, you can try this easy and elegant way to make sushi with smoked salmon.

1.5 cups sushi rice
2 T rice wine vinegar
2 t sugar
2 t mirin
2 t water
1 1/2 t salt
7  71/2 X 8-inch nori sheets
11/2 t wasabi paste
Scallion-soy dipping sauce

Boil rice for 14-16 minutes with 2 cups of water then simmer on low. Combine vinegar, sugar, mirin, water, and salt in a small saucepan. Warm the mixture over medium-low heat until the sugar and salt dissolve, about 2 minutes. Set aside.  Transfer the cooked rice to a large mixing bowl. Slowly add the vinegar mixture to the warm cooked rice, stirring constantly, until all of the vinegar is incorporated into the rice. Let cool completely. Toast the nori sheets to enhance the flavor. Using tongs, pass over an open flame for a few seconds, careful not to burn.

Place the sheet of toasted nori, shiny side down, on a dry clean work surface. Dampen your fingers with water and spread 1 cup of lightly packed rice onto the nori. Make sure to spread the rice evenly and all the way to the edges of the sheet. Wet your fingers again and dab 1/2 t of wasabi paste over the layer of rice, carefully spreading evenly. Place a thin layer of smoked salmon over the rice, trimming the edges to fit the sheet of nori, top with a second sheet of nori, shiny side down, and gently smooth the top layer with a rolling pin. Pressing down firmly seals the layers and makes them easier to cut. Repeat the process 2 more times, creating a total of 3 layers, ending with a final sheet of nori, shiny-side up this time. Wrap in plastic wrap, weight with a can, and refrigerate for a minimum of 4 hours; over night is best. Using a very sharp, wet knife, trim the edges of the nori stacks to measure 6 X 7 inches, then 1 X 1 1/2 inch pieces, wetting the knife after each cut. Garnish each piece with a strip of ginger. Serve with dipping sauce.

Dipping sauce

1 cup low-sodium soy sauce
1/2 c packed light brown sugar
scallions for garnish

Whisk soy sauce and sugar together until sugar dissolves. Add cut scallions for garnish

Tip #4. Don't Skip Breakfast
After all of your entertaining, you will need a good breakfast the next morning. Try a lighter version of bagel and lox. Toast small square party bread in pumpernickel or whole grain flavors. Spread with 1 1/2  t of low fat  (not no fat) cream cheese. Place a small amount of smoked salmon (leftover from the smoked salmon sushi) a couple of slices of red onion (that have been soaked in red wine vinegar for 10 minutes), a slice of cucumber,  1 T of chopped tomato, a few capers, and garnish with chopped chives.  Serve alongside scrambled eggs. 

Tuesday, November 27, 2012

End of the Year Thoughts

I ran across this image today on Pintrest and it got me thinking. 2013 is right around the corner, which is really insane because I feel like 2012 just started.   And yet, I don't even remember what my New Year's resolution was.  Do you?  I don't know what my resolution will be next year.  Hopefully something I can and will stick to.  What will yours be?  What is it that, a year from now, you'll be wishing you had started today?  A workout?  A new way of eating?  To quit smoking?  To keep a cleaner house (uh...that one's for me).  Start thinking now.  What is it that you want to do or change?  You've only got one month to decide and commit.  And if it is a new workout you're looking for, I know that what we have to offer at Crowbar is challenging and fun and unique.  And, if our workouts aren't what you're looking for, we'll help you figure out where to look next. The most important thing is that you get started on the road to change.  And remember, you don't have to wait 'til January to get started.  Start today.  

Sunday, November 11, 2012

We're Officially Open!

We'd like to send out a great big thank you to everyone who came to visit Crowbar Cardio during our opening weekend and everyone who worked so hard to make it a success, including our fabulous caterer (and cycling instructor) Susan Evans, our friends and families who worked tirelessly to get the studio ready to rock and roll, and the entire Crowbar Crew. 

We officially open for business on our regular schedule tomorrow morning, bright and early at 6am.  So come and join us for a great workout!  As our membership grows, you'll definitely need to make reservations for the limited space classes like Indo-Row and RealRyder, but this week, you should be able to drop in to just about anything.  Double check the website to make sure, but definitely come and see us.

Remember, $20 gets anyone new to Crowbar a week of unlimited classes so you can try everything out!

Friday, November 2, 2012

Grand Opening Day Festivities

The crowbar crew is getting excited.  Grand Opening Day is one week from tomorrow (November 10th) and we can't wait to show you our equipment and classes.  Here's a run down on the day's activities so you won't miss any of the action...or PRIZES or SPECIAL OFFERS.  Yes, you've got a chance to win a Crowbar hat or even a special pass for FREE CLASSES!  Come take a tour, take a class or join in the fun and games and show us what you've got!

Sign up for a month of unlimited classes on opening day and pay only $99 (regularly $160-185)!

All classes are FREE!  First-come, first-serve: a sign up sheet will be put out 30 minutes prior to the start of each class.  If a class fills up, a limited number of additional people will be allowed in the room to watch.

8-8:55am         Tidal Wave with Debbie & Molly (max 36 participants)

10-11am          The Barre at Crowbar with Vlada (max 30 participants)

12-12:45pm     Indo-Row with Karen (max 8 participants)

2-2:55pm         RealRyder with Molly (max 10 participants)

4-4:30pm         Tsunami with Karen & Molly (max 36 participants)

Classes will be on a first-come first-serve basis.  A sign-up sheet will be released 30 minutes prior to the start of each class.  In between classes the studios will be open for you to tour and try out equipment.

Feeling competitive?  Ready to try and win a few free Crowbar classes?  We have three Indo-Row competitions scheduled.

All Day Championship: Stop by any time and test your strength and stamina by rowing 500 meters.  Your split time will be recorded, along with your phone number.  Contest entry will close at 2pm and we will text the top 4 males and top 4 females with the fastest times and invite them back at 4:30pm for a Row-Off.  We'll work our way down to the top male and female who will compete for the Crowbar Championship title and the winner will receive a Crowbar Three for Free Class Pass.

Mini-Championships:  Can't come back later?  We'll hold two mini-championships at 9am and 1pm where 8 rowers will have the chance to compete for a Crowbar hat.

Any questions - email us at

See you next weekend!

Monday, October 22, 2012


Hi fellow fitness enthusiasts and lovers of all things Crowbar!  Welcome to our blog.  Here, we'll do our very best to keep you updated on the latest and greatest at Crowbar.  We'll use this space to introduce you to new instructors, recap stories from our special events and let you know what's coming up around the studio so you can be a part of all the action.  We'll also feature some great information about wellness, nutrition, fitness and healthy-living.  You'll see posts by the Crowbar team, Crowbar members and special guest bloggers who are experts in their fields.  We welcome all of your comments and questions and we'll try to respond to them all! 

Our grand-opening weekend is scheduled for November 9th & 10th!  Our regular schedule will officially begin Monday, November 12th.  Stay tuned to this space and to the website, as well as our Facebook page for upcoming news this week about all of the excitement.

Welcome to Crowbar Cardio!  We can't wait to work out with you!

Karen, Molly & Vlada and the rest of the Crowbar Crew