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  • 4 Movements to Turn It Up A Notch

    4 Movements to Turn It Up A Notch

    It's Summertime and many of us are really entering peak season of wanting to look and feel our best. I am approached often about how to turn it up a notch for maximal results and I continually find myself coming back to these 4 movements.
    Farm Work
    Playing with a Sled
    Squatting? Each movement can be used on its own for time meaning, just set a clock and work on this movement for 10 minute ....

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  • Overnight Oats

    Overnight Oats

    Talk about an easy breakfast! If you aren't familiar with overnight oats here is a quick overview as to what they are.Instead of cooking your oats with liquid on the stove or in the microwave, you mix rolled (AKA: old-fashioned) oatswith the liquid and other mix-ins, and let it rest in the fridge overnight.In the morning, you have a delicious pudding-like porridge that is perfect for easy grab-and-go breakfasts. It doesn’t have the same texture as hot/stove-top oats. It’s creamier, denser, and a whole lot better! Here are three different varieties, but the options are endless! This is the website where you can find all 20 different recipes. Peanut Butter Banana


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  • Chicken Soup

    Chicken Soup

    Fall is finally upon us! The air is crisp and the leaves are changing color...that means time for warmer recipes! This recipe is not only simple but most likely you already have these ingredients in your kitchen. It's a one pot meal ready in just 40 minutes. Ingredients:
    30 Ounces of Chicken Broth 2 Pounds of Chicken - Cooked - I sear my chicken then finish in the oven then shred 15 ounces of Black Beans - Washed and Drained 10 Ounces of diced Tomatoes with Green Chiles, drained 1 Can of Corn - Drained 1 Tablespoon of Finely Chopped Cilantro ½ tsp of paprika ¼ tsp of cumin ½ tsp of salt ½ tsp of pepper Avocado (optional) for topping soup ....

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  • Roasted Bone-In Chicken with Veggies

    Looking for an easy healthy dinner?! This meal can be thrown together in just minutes. Choose either assorted veggies or pick the ones your like, you can't go wrong with either! If your not a huge Quinoa fan then opt for wild rice.
    2 lbs bone-in, skinless chicken breasts 1 tsp. garlic powder 2 tsp. dried basil Salt and pepper 1/4 tsp. cayenne powder 1/4 cup olive oil Assorted mixed veggies (I bought veggie packs from my local grocery store.) Quinoa Instructions:
    -Preheat oven to 400F. Line a baking sheet with parchment paper or silicone mat. -Rub some olive oil onto chicken breasts and season with salt and pepper. Toss veggies in ....

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  • Dave and Amanda Pickering - Working Together Forever!

    Our Spotlight Members for this week are Dave and Amanda Pickering!  They started together a little over a year ago and you can always seem them as partners working out as a unit!  They were chosen as our Spotlight member because of their dedication to OSI and fitness; plus the fact that whenever they come to class they are pushing themselves hard and encouraging everyone around them to do the same!  Congratulations Amanda and Dave!! You guys rock! How did you hear about/what made you decide to try OSi? Amanda
    : When I was recovering from shoulder surgery in 2014, my coach had me start crawling.  I started looking around online for crawling techniques and stumbled across Tim’s ....

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  • Ava Whitehead - Mixing it up and overcoming obstacles!

    Ava Whitehead is OSI's spotlight member of the month!!! She has been working out with us for 9 months and we love having her in class!  She is the Program Director at Agapé Kure Beach Ministries; her schedule varies so Ava is able to come to classes at all different times with different trainers, which is great!  Her determination to improve her health and the accomplishments she has made encourage everyone around her to push harder.  Congratulations on being our spotlight member Ava and keep up your hard work!!! How did you hear about/what made you decide to try OSi?
    I noticed OSi sitting at the intersection waiting for the light to come into town and got curious. It was a perfect ....

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  • Our Favorite Sweet Potato Recipes

    Here are our 5 favorite recipes that have to do with sweet potatoes!Not only do they taste like dessert, but they provide some surprising health benefits. Sweet potatoes contain antioxidant nutrients, anti-inflammatory nutrients and have shown several other benefits. We have picked 5 different recipes to help give you an idea of how sweet potatoes can really be used. The options are endless!
    1.) Black Bean Sweet Potato Enchiladas
    Filling- 1 15-oz can black beans, rinsed and drained 2 teaspoons minced garlic One lime’s worth of fresh lime juice 2 cups cubed, baked sweet potatoes (one extra-large or two smallish sweet potatoes) ? cup crumbled goat cheese ....

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  • Chicken Stir Fry

    This stir fry recipe is infinitely adaptable (just like all stir fry recipes)! I love this combo of veggies, but if you don’t like a certain one, leave it out. Shrimp instead of chicken? Yes! You can also make it meatless, make this your own!
    For the Marinade
    ¼ cup soy sauce 1 tablespoon lemon juice 1 tablespoon honey 1 tablespoon sesame oil 1 tablespoon rice wine vinegar ½ teaspoon red pepper flakes 1 pound chicken breasts, cut into bite-sized pieces For the Stir Fry
    2 tablespoons olive oil, divided 3 cloves garlic, minced 3 large carrots, peeled and julienned 1 large red bell pepper, julienned 1 large yellow ....

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  • Michael Colón - Resetting and Changing for the Better

    Michael has been with us at OSI training at mostly the 5:30am class for almost a year and a half!  His dedication to fitness and OSI is apparent in everything he does.  Because of this show of commitment he is being recognized as our spotlight member this week!!  Congratulations Michael and keep doing you! How did you hear about/what made you decide to try OSi?
      Tim has been a personal friend of mine for 4 years and I started working out with him at OSI. What was your initial reaction to the OS form of movement/resets?
      Skeptical. Seemed too simple to be effective. Have you noticed anything in your everyday life that is easier to do or you are able to do better?
      Absolutely. ....

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  • Veggie Breakfast Sandwiches

    Egg and cheese sandwiches are a delicious staple breakfast item. Luckily, they also freeze quite well, so on busy mornings just pop one in the microwave and you're good to go! Try adding your favorite vegetables into the breakfast sandwiches and create it to your liking. Just like that you have 6 breakfast meals planned out! Ingredients:
    6 large eggs 1/2 cup milk 1/2 tsp salt Freshly cracked pepper 1/2 lb. frozen cut leaf spinach  1/2 12oz. jar rosted red peppers 6 English muffins  6 slices of cheese (your choice)  Instructions:

    Preheat the oven to 350ºF. In a large bowl, whisk together the eggs, milk, salt, and pepper.
    Thaw the spinach (I used ....

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