Proactive Fitness

02/28/2026

02/27/2026

Coach Avery tells us about two more great tools for your home gym from

The 14" mini band and the S-band.

To get yours, check out our Link in Bio and save!

02/27/2026

A can of tomato soup and the makings of a grilled cheese sandwich can warm your belly and your soul in a hurry on cold and dreary days. You get a dose of vitamin C, lycopene, and potassium from the tomatoes, protein and calcium from the cheese, and some quality fiber-rich carbs from bread, if you choose wisely. Leftovers freeze great. And the possibilities for embellishing are endless. Add white beans, sausages, and cooked spinach and you have a hearty meal in one. 6-8 servings. — Susan Puckett

Ingredients
• 2 tablespoons olive oil
• 1 tablespoon butter
• 1 medium yellow onion, coarsely chopped
• 1 medium carrot, coarsely chopped
• Salt and black pepper
• 1 tablespoon minced garlic (3 or 4 cloves)
• 1 teaspoon minced fresh ginger (or ½ teaspoon dried)
• Pinch of red pepper flakes
• 2 (28-ounce) cans San Marzano tomatoes
• 2 cups vegetable broth (or chicken broth)
• ½ cup coarsely chopped fresh basil leaves (plus extra leaves for garnish)
• 2 or 3 sprigs of thyme or ½ teaspoon dried thyme
• 2 teaspoons sugar, or to taste (optional)
• 1/2 cup heavy cream, or to taste (plus extra for garnish)

Instructions
1. Heat the olive oil and butter in a large pot or Dutch oven over medium heat until the butter is melted.

2. Add the onion and carrot, along with ½ teaspoon of salt and a few grinds of pepper; cook and stir until the onion is translucent and very soft, but not browned, reducing the heat slightly, if necessary, about 8 to 10 minutes.

3. Add the garlic, ginger, and red pepper flakes and cook and stir until softened but not browned, a minute or two longer.

4. Add the tomatoes with their juices, breaking them up with a wooden spoon, then add the broth, and the basil and thyme. Bring to a boil, then reduce the heat to a gentle simmer, stirring occasionally, until the tomatoes are fall-apart tender and the soup has reduced by about 25 percent, 30 to 40 minutes.

5. Puree the soup with an immersion blender. Or allow it to cool slightly and puree in batches in a blender or food processor, then return it to the pan. Add the cream; cook and stir over low heat until heated through.

Susan Puckett is an Atlanta-based food writer and cookbook author.

02/25/2026

Bending. How we bend matters. Coach Kirstie breaks it down for you in this Trainer Tip!

02/25/2026

For Mariella Frostrup, menopause brought struggles with diet, exercise, weight and more.

“I realized I needed to go back to weight training,” says the Irish-Norwegian writer and TV presenter who is well-known in England. “The moment of truth was struggling to open one of those pull-top cans – I just didn’t have the muscle strength.”

We’ve known for years that regular exercise helps women manage many of the physical and mental effects of menopause, from mood swings to changes in body composition.

Now, recent studies and reports are adding nuance and insight into the how and why behind staying active in midlife and dividends that keep coming.

The Latest from 3 New Studies

First, symptoms are common even among elite endurance athletes, according to ScienceDaily. In a study, sleep disruption, fatigue, mood changes, and joint pain were common. They also affected training quality and recovery.

It’s not hopeless, though. The study underscores that thoughtful programming, recovery, and support matter as much as a high volume of training.

Second, women may gain even greater cardiovascular and longevity benefits from exercise than men, National Geographic says. Some studies suggest women experience significant reductions in all-cause mortality and heart disease risk with regular moderate activity.

For midlife women, consistent movement may offer strong protection for heart health during and after menopause.

Finally, a wellness report in Flow Space summarized a 60-day program by Peloton and Respin Health, the menopause health company that actress Halle Berry founded.

After initially focusing on diet and cardio, the star shifted toward heavier strength training and balanced nutrition during her mid-50s. The combination made her feel stronger and more resilient, and she says menopause wasn’t a decline but an opportunity to adapt her lifestyle to support her health.

Participants followed structured strength and cardio programming and reported improvements across a range of symptoms, including energy and sleep. The results align with other research showing how exercise improves quality of life.

Taken together, these updates reinforce a steady message: Menopause doesn’t eliminate the value of exercise. Smart, varied, and sustainable movement is always important.

‘A Really Sharp Shock’

Frostrup, the 62-year-old broadcaster, has highlighted walking, yoga, weightlifting and more to maintain confidence and strength.

“Part of the problem with aging is that we have this cultural expectation, even an acceptance, that we’re just going to disintegrate,” she told Good Housekeeping UK. “We’re not really encouraged to push back against it. We need to change our picture of what older age looks like – and it starts with menopause, because you get a really sharp shock during those years.”

And, of course, we love her advocacy of regular exercise.

“Build movement into the everyday with a walk, swim or run,” she says. “Aim to do strength-based exercises … to maintain bone density and muscle mass, plus yoga or Pilates to keep you flexible and balanced.”

We’re here to help. Come see us today.

02/24/2026

This Saturday, February 28 at ProActive Fitness

Introduction to Somatic Movement with Embrace Somatics

Contact Jamie for more information or to register

02/23/2026

Focused on full body integrated strength, acceleration & deceleration in this session. Working with DBs, prowler/court loops & suspension straps.

Working with anchored resistance requires high quality ground contact. That’s where the APT Bengal mats come in to play. Providing the grip we need to produce the force we are capable of.

02/20/2026

Cantonese cooks are renowned for the crispy fried dishes they season with a special salt and pepper blend — from shrimp to ribs to tofu. Here it stars in a healthy vegan meal festive enough for a Lunar New Year celebration, yet quick enough to pull together on any weeknight.

It’s lightly adapted from a recipe that first appeared in Nisha Vora’s “Big Vegan Flavor” (Avery Books, 2024) and more recently in the New York Times. The savory tofu squares are tossed together with blistered green beans and silky noodles that are coated in a light but umami-rich sauce. The result is one crave-worthy dish that rivals your favorite take-out version. It’s not hard, so long as you’re organized. The key is to have all your ingredients prepped and set near the stove before you begin. With all the makings for a complete meal in one pan, clean-up’s a breeze.

Serves 4 to 6 – Susan Puckett

For the sauce:
• 3 ½ tablespoons soy sauce or tamari
• 2 ½ tablespoons Shaoxing wine, mirin, or dry sherry
• 2 tablespoons brown sugar (or 1 tablespoon, if using mirin)
• 1 tablespoon chili-garlic sauce or sambal oelek (more or less, depending on your spice tolerance)
• 3 tablespoons vegetable broth or water

For the Salt and Pepper Tofu:
• 1 (14-ounce) block extra-firm tofu
• ½ teaspoon ground white pepper
• ¼ teaspoon onion powder
• ¼ teaspoon garlic powder
• ½ teaspoon Chinese five-spice powder (optional)
• 3 tablespoons arrowroot powder (or cornstarch)
• ¾ teaspoon kosher salt
• 3 tablespoons neutral-flavored high-heat oil (such as avocado or canola oil)

For the noodles:
• 6 ounces, ramen, udon, or other dried noodles
• 1 tablespoon toasted sesame oil

For the green beans:
• 1 tablespoon neutral-flavored high-heat oil (such as avocado oil)
• 12 ounces green beans, trimmed and halved
• Kosher salt
• 2-inch piece fresh ginger, peeled, thinly sliced, then sliced into matchsticks
• 4 garlic cloves, finely chopped
• 6 scallions, thinly sliced (reserve dark green tops for garnish)

For serving:
• ½ cup fresh cilantro leaves and tender stems, roughly chopped
• 1 tablespoon roasted black or white sesame seeds

1. Make the sauce: In a small jar, combine the soy sauce, Shaoxing wine or mirin, sugar, chili-garlic sauce and vegetable broth. Cover and shake well.

2. Prepare the tofu: Drain the tofu, wrap it in a clean, thin cloth or several layers of paper towels, place it on a pan or cutting board, and weigh it down with a heavy-bottomed skillet or other flat object for at least 30 minutes, pressing out as much liquid as you can.

3. Slice the tofu in half vertically, then slice each block crosswise into squares about ⅓-inch thick. Gently press down with a cloth or paper towel to blot out more water and repeat a few times.

4. In a small bowl, combine the white pepper, onion powder, garlic powder, five-spice powder (if using) and arrowroot powder or cornstarch. Transfer the mixture to a small fine-mesh sieve.

5. Arrange the tofu tightly spaced on a cutting board. Sprinkle the top with half of the salt, then dust with half of the spice mixture. Flip the tofu, sprinkle with the rest of the salt, and dust with the rest of the spice mixture.

6. Line a cutting board or large plate with paper towels. Heat a flat-bottomed wok or large nonstick skillet over medium-high until it just starts to smoke. Then add the oil and tilt the pan to coat the lower sides.

7. Reduce the heat to medium and add the tofu, standing back to avoid splatter. Cook for 5 to 6 minutes, shaking the pan every minute for even cooking, until golden brown on the bottom. Flip the tofu and repeat this process for 3 to 4 minutes, until golden brown but not charred on the bottom (if using a wok, the center pieces will cook faster).

8. Transfer to the paper towel-lined surface. Wipe out the pan.

9. Prepare the noodles: While the tofu fries, cook the noodles according to the package instructions. Drain and toss with the sesame oil.

10. Prepare the green beans: Heat the wok (or skillet) over high until it just starts to smoke, then add the oil. Add the green beans with a pinch of salt and spread in a single layer as much as possible.

11. Cook undisturbed until beans start to blister, 1 minute. Toss and cook undisturbed for 90 seconds (if not using a wok, the beans might need a minute longer). Add the ginger, garlic and white and light green parts of the scallions and toss frequently until aromatic, 1 minute.

12. Pour in the sauce, standing back to avoid splatter. Stir-fry until the beans are crisp-tender and the sauce has reduced a bit, another 2 minutes. (If you’re not using a wok, you might need an extra minute or two for the sauce to reduce.)

13. Turn off the heat and add the noodles, reserved scallion greens, cilantro and sesame seeds. Use tongs to toss the noodles in the sauce. Add the fried tofu and use a spatula to gently incorporate.

Susan Puckett is an Atlanta-based food writer and cookbook author.

02/18/2026

Worth another share, the Trainer Tip with Coach Kirstie from the beginning of winter.

Start safe when shovelling all this snow! ❄️