Local Fitness Classes (+ The Benefits)
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I've gotten quite a few q's about a new group fitness class I've been attending lately so I'm going to share with you all of the details in today's post! As seen on the ‘gram, last week I started going to a fitness class in downtown Coffeyville. These classes are hosted by Katelyn Osborn, owner + founder of Sparrow Fitness LLC. Katelyn holds certificates in both Personal Training and Fitness Nutrition and is also a fitness/physique competitor. (So  basically she knows her shit.)

The classes are held on Monday, Wednesday and Friday at 5:15a and go for about 45min to an hour long. The time goes by SO fast and sometimes we do a quick 8 to 10 min cardio sesh after the workout class.

The way Katelyn has the classes set up is referred to as AMRAP (as many reps as possible) so these classes are literally for any level of fitness, beginner or expert! For instance, each class will consist of warm-ups and then AMRAP style workouts. Each workout will be a specific time 'working' and a specific time 'resting' (e.g. workout for 20 sec, rest for 10 sec, workout for 20, rest for 10 - for 3 rounds). The best part about this style of working out is not feeling like a failure LOL! For instance, I might only be able to get out 10 burpees but my girlfriend might be able to push out 12! You're so focused on what you're doing that you're not noticing what the ladies around you are accomplishing. What's that old saying...'i'm too focused watering my own grass to notice if yours is greener'.

Anyways, I'm seriously digging these classes so much; I was even able to convince a couple friends to join in on the fun so the accountability has really helped me ditch the snooze button.

A few benefits I've noticed from attending these classes:

  1. Accountability. Like I mentioned above, when you have friends meeting you at the fitness class it makes it harder to skip! They have helped me stay accountable + motivated to get my ass up!
  2. I don't have to think too hard about it. I fall in and out of love with the gym all of the time. I love going to the gym because I love the way it makes me feel afterwards. I hate going to the gym because most of the time I don't know what the hell I'm doing or how I need to structure my workouts to yield the best results! With this class being led by a lady who knows what she's doing, all I have to do is show up and put in the work. I don't have to think too hard about what exercise to do next!
  3. Doing it right. Katelyn is a huge advocate of ‘form over reps’. Making sure each person is going at their own pace and that their form is on point. She often expresses that it is much more important to do 5 GOOD squats rather than 10 halfass squats. She is there to guide you through the motions, celebrating and applauding when she sees you push through a set. So essentially it's like personal training without the cost of personal training. 😉
  4. It's actually fun. Yea sometimes I'm dirty cussing my alarm clock when it goes off at 4a but when I get to the class and see my girlfriends there I get pumped + excited to conquer the class. Plus it sets the mood for the rest of my day! By the time 3p rolls around I've actually forgotten that I had woken up at the ass crack of dawn and already put in the work!

A few details on the classes if you're local and want to give it a try!

The cost for each class is either $8 OR $4 + a donation; as outlined below.

  • 5:15a Monday - Upper Body (donation: a pair of socks)
  • 5:15a Wednesday - Plyo/Core (donation: women's sanitary product)
  • 5:15a Friday - Lower Body (donation: 5 Walmart type sacks)

If you're interested and want a buddy to go with, give me a shout!!


xx, Riss

WellnessMerrissa
Recipe: Parmesan Chicken Tenders
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Hello + Happy Tuesday! It’s been a while but I am excited to share a recipe with you today! I’m a big of fan of Cane’s chicken + fry sauce but since that’s at least an hour drive to the nearest fast food chain, I decided to try and mimic a similar recipe that I could easily whip up at home.

I was a bit skeptical trying this recipe because the chicken strips are coated in grated Parmesan cheese and I have been developing a weird intolerance to dairy products lately but I decided to take my chances and try it.

Like I mentioned, I was craving fry sauce (Cane's or Freddie’s or Braums — I’m not picky LOL) and I tried a recipe out to go with these chicken strips but it wasn't exactly right — otherwise I'd share that recipe too! It was a bit too mayo-y for my liking but I'm not the biggest fan of real mayonnaise.

Here are a few fry sauce recipes that I'd like to try in the future: Idaho Fry Sauce, Fry Sauce, CopyKat Cane's Sauce


The Details

  • Easy
  • Lower carb (you know I don’t count carbs but I know some of my close friends aim for a lower carb diet!)
  • Re-heats well
  • Cowboy approved

You know it’s a homerun when JF says, “who knew healthy could taste so good!” — I’ll take that as a win!

 

What you need

  • 2 lbs chicken tenders
  • 1/2 cup butter
  • 1 cup grated parmesan cheese
  • 2 tbsp  parsley minced
  • 1 tbsp dried oregano
  • 1 tbsp paprika
  • 1/2 tsp garlic salt (or 1 tsp garlic powder)
  • 1/2 tsp cayenne pepper
  • 1 tsp crushed red pepper flakes
  • 1/2 tsp pepper


Directions

  • Preheat oven to 350 degrees F.
  • Melt butter in a shallow dish and set aside + then combine all dry ingredients in a mixing bowl
  • I used a cooling rack to bake my chicken so they would be a bit crispier – if you don’t have a cooling rack, line a baking sheet with foil
  • Dunk each chicken tender in butter then roll in seasoning mixture + place on cooling rack / prepared baking sheet.
  • Bake for 20, remove from oven to flip each tender and then return to oven for additional 10 minutes (or until chicken is cooked through)

 

pin for later

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Give this recipe a try and let me know what you think! 

 

xx, Riss

Editors Note: I adapted this recipe from The Chunky Chef

Mom Jeans + Quick Trip to Fort Worth
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I have been wearing the heck out of these jeans. They are so comfortable, flattering and hold their shape even after several wears. They are a TRUE denim!

The good news, THEY ARE ON SALE RIGHT NOW for less than $40 with code EVERY20 (code expires on 5/23, so hurry and grab yourself a pair!)

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(Photos by Brittany Coffee Photography)

 

Shop the look


 

Quick Trip to Fort Worth

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Lord have mercy, you guys. It was quite the eventful weekend. We woke up so early on Saturday morning and headed down to Fort Worth, Texas with our friends/family (framily?) Drew and Savanna, to hang out with our other friends (who also happen to be family). We didn’t really have much lined out besides tickets to watch Easton Corbin at Billy Bob’s and to squeeze in a bit of shopping + eating down at the stockyards.

Depending on who’s driving, it’s only about a 5ish hour drive to Ft. Worth from our doorstep – depending on how many times we need to stop to use the restrooms. 🤷🏼‍♀️ It’s kind of funny, we had to stop 3x on the way down and didn’t stop one single time on the way home (I think we were all really ready to get into our own beds; we were up for almost 24 hours Saturday!).

Well, anyways, on the way down, we make it about 20 minutes out from Ft. Worth when BOOM – a hawk smashes into our windshield while driving 80mph down the interstate. I shit you not; I thought we were all going to die. At first, I thought some jackass had dropped a brick from an overpass because it was SO loud. I’m not sure how that hawk didn’t end up going all the way through the windshield but the glass ended up staying intact long enough for us to get off of the interstate.

We were in luck because we were just a short drive from Grapevine, TX and they just so happen to have a Ford dealership in town (we were in JF’s Ford F250) and we were hoping they might be able to replace it. While driving to the dealership, the windshield was literally flexing in and out from the wind/pressure—we were just sure the glass was going to come crashing down.

The Ford dealership tells us that their service department doesn’t replace windshields and gave us a couple numbers to call. Of course, we’re all like, ‘Well, shit. It'll probably be Monday before we can get it fixed.’ But you see, home girl does not play like that. I was determined to find an auto glass company to come to the scene, no matter the price (I was that desperate). Luckily, after a few closed shops and unanswered phone calls, the nicest guy at Quality Auto Glass offered to make the drive from North Dallas to come fix it for us that Saturday afternoon. AND even more so luckily, it didn’t cost us a fortune.

To make a long story short, JF’s sister, Jessie, came and picked Savanna and I up so we could go ahead and get to the hotel to get around and hang out with everyone while JF and Drew waited to get the windshield replaced. No worries though -- they were able to Uber to the local Golf Galaxy, so their afternoon wasn't totally wasted!

It was only a few hours later and JF and Drew were on their way to Ft. Worth – and they made it in one piece! Geeze that was a long few hours anticipating their arrival.

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The rest of the evening was a blast and stress-free compared to the events that had taken place prior. We got to shop a bit, watch the longhorn "cattle drive" and enjoy a glass of wine while listening to live music at the historic downtown Ft. Worth Stockyards. Next thing I know, it's a few lemon drop shots, vodka waters and $40 at the local Whata-Burger later and its 4a Sunday morning.

We woke up Sunday and decided to all go eat brunch at Flipz Patio Grill. This place was SO cool! If you come across one, you gotta go! Then everyone decides to stop at the Tanger Outlet Mall on the way home. I was equal parts "yes I want to go" and "no I just wanna be home" lol. Either way, it was time well spent.

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Until next time,

Riss