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PFR Wellness, Portland, OR (2026)

02/26/2024

- Recipe of the Month - Chicken Burrito 🌯 Skillet

Author ✍️:

https://www.tasteofhome.com/recipes/chicken-burrito-skillet/

Prep: 15 min.
Cook: 30 min.
Total: 45 min.
Makes: 6 servings

Ingredients
* 1 pound boneless skinless chicken breasts, cut into 1-1/2-inch pieces
* 1/8 teaspoon salt
* 1/8 teaspoon pepper
* 2 tablespoons olive oil, divided
* 1 cup uncooked long grain rice
* 1 can (15 ounces) black beans, rinsed and drained
* 1 can (14-1/2 ounces) diced tomatoes, drained
* 1 teaspoon ground cumin
* 1/2 teaspoon onion powder
* 1/2 teaspoon garlic powder
* 1/2 teaspoon chili powder
* 2-1/2 cups reduced-sodium chicken broth
* 1 cup shredded Mexican cheese blend
* 1 medium tomato, chopped
* 3 green onions, chopped

Directions
* Toss chicken with salt and pepper. In a large cast-iron or other heavy skillet, heat 1 tablespoon oil over medium-high heat; saute chicken until browned, about 2 minutes. Remove from pan. 
* In same pan, heat remaining oil over medium-high heat; saute rice until lightly browned, 1-2 minutes. Stir in beans, canned tomatoes, seasonings and broth; bring to a boil. Place chicken on top (do not stir into rice). Simmer, covered, until rice is tender and chicken is no longer pink, 20-25 minutes. 
* Remove from heat; sprinkle with cheese. Let stand, covered, until cheese is melted. Top with tomato and green onions.

Test Kitchen Tips
* Any can of beans you have in your pantry will work well in this recipe.
* We particularly like pintos and kidney beans here. * Bump up the health factor by using brown rice instead of white.

Nutrition Facts
1-1/3 cups: 403 calories, 13g fat (4g saturated fat), 58mg cholesterol, 690mg sodium, 43g carbohydrate (4g sugars, 5g fiber), 27g protein.

02/21/2024

- Workout of the Week - FULL BODY CIRCUIT

1 Full Body Circuit
~8 Stations/Exercises
~Perform each Station/Exercise for 60 Seconds OR perform 20 Reps of each (at own pace)
~Perform 2-3 Rounds/Sets Total
~ Substitute/modify exercise as needed

WARMUP
~60 Sec Light Cardio of choice
~60 Sec Slow Mt. Climbers
~60 Sec Squat Hold
~60 Sec Standing Alternating Reach Behind
Repeat - 2 Rounds Total 🟰 8 min

FULL BODY CIRCUIT
1.) Inverted Rows (use barbell on squat rack) or Pull-ups (sub any pull movement)
2.) DB Hammer 🔨 Curl to Narrow Shoulder Press OR DB Clean & Press
3.) Prone (lay on stomach) Alternating Reach Behind OR Core exercise of choice
4.) Floor DB Chest Press OR Pushups
5.) Floor DB Skull Crushers OR Dips/Tricep Push-ups
6.) Bear 🐻 Plank Hold OR Core exercise of choice
7.) Squats (any kind)
8.) Low Squatting Alternating Lunges (maintain a low squat hold, step one leg🦵🏿back lower to a lunge, return to squat hold, then step other leg back and lunge, return to squat, continue alternating lunging leg)
REST then Repeat - 2-3 Rounds Total

FINISHER - Aerobic 🥵
50 Calories for Time on AirBike or Rower
Rest 3 Minutes
Repeat 3-6 Rounds (depending how much time the 50 calories take, give yourself a 15-20 minute cut off, only perform what you can in 15-20 minutes)

COOLDOWN 😎 - 8 min
~ Lacrosse/tennis ball 🎾 roll shoulders 💪🏼 - 1 min per side
~ 🦂 - 1 min per side
~ 🛋️ - 1 min per side
~ #90/90stretch 〽️ - 1 min per side

01/19/2024

Recipe of the Week

Thank you 🙏🏼 to one of our own… Tommy Schroeder! Visit his instagram page for great cooking 🥘 and travel ✈️ inspiration!

Author ✍️ - 👨‍🍳

HOPPIN’ JOHN
“A traditional southern dish eaten on NYE for good luck 🍀. The black eyed peas 🫛 signify coins 🪙 and the colored greens 🥬 (kale in this version) represent money 💵.” - Tommy

INGREDIENTS🧂
    •    2 lbs pork, cubed (optional)
    •    (2) tablespoons extra-virgin olive oil
    •     (1) large green bell pepper, diced
    •     (1) large red bell pepper, diced
    •    (1) large white onion, chopped
    •     (4) stalks celery, chopped
    •     (4) medium carrots, peeled and coined
    •     (6) large cloves garlic, chopped
    •     2 teaspoons smoked paprika
    •     1-1/2 teaspoons chili powder
    •     1-1/4 teaspoons kosher salt
    •     1/2 teaspoon cayenne pepper plus additional to taste
    •     1 small bunch kale trimmed and chopped (about 8 ounces) or spinach
    •     2 cans black-eyed peas drained and rinsed (about 3 1/2 cups)
    •     1 can (14-ounces) fire-roasted diced tomatoes
    •     brown rice
    •     Chopped green onions, sliced for garnish

INSTRUCTIONS 📝
1.) Heat oil, brown pork and set aside.
2.) Add more oil, cook onions, peppers, carrot and celery with the seasonings.
3.) Add tomatoes and strained beans and cook until liquid reduces slightly, then add kale. Cook until kale is soft. Salt to taste.
4.) Serve with rice and garnish with green onion.

01/16/2024

Workout of the Week - LOWER BODY 🦵🦵🏼🦵🏿CIRCUIT WORKOUT

FOCUS - Improvement on Squats for Firefighter 👨‍🚒👨🏾‍🚒👩🏻‍🚒 Fitness Assessment

3 Lower Body Circuits
4 Stations/Exercises 🚉 per circuit
60 Seconds Per Station/Exercise
3 Rounds/Sets of each circuit (if time allows, decrease to 2 rounds/sets if needed)
~ Sub/modify exercises as needed

WARMUP 🏃‍♂️ 🏃‍♀️ 🏃
60 Sec Light Cardio of choice
60 Sec Slow Mt. Climbers
60 Sec Squat Hold
60 Sec Alternating Iron Cross Stretch
Repeat - 2 Rounds Total 🟰 8 min

CIRCUIT 1 - Legs 🦵🦵🏽🦵🏿
~60 Sec Squats w/ 3-3-1 TEMPO (down 3, hold 3, up 1), weighted as desired
~60 Sec Squat Holds w/ knee cave-in push-out (banded if able)
~60 Sec Wall Sit, weighted as desired
~60 Sec Prone Hold w/ SLOW Alternating Reach Behind (performed in fitness assignment, continue alternating both sides for 60 sec.)
***Repeat - 3 Sets Total (12 minutes)
***Sub any squat/leg exercise as needed

CIRCUIT 2 - Legs 🦵🦵🏽🦵🏿
~60 Sec RIGHT Side Stationary Lunge w/ 3–3-1 TEMPO, weight as desired
~60 Sec RIGHT Side Stationary Lunge Hold
~60 Sec LEFT Side Stationary Lunge w/ 3–3-1 TEMPO, weight as desired
~60 Sec LEFT Side Stationary Lunge Hold
***Repeat - 3 Sets Total (12 minutes)
***Sub exercises as needed

CIRCUIT 3 - Legs 🦵🦵🏽🦵🏿
~60 Sec Alternating Step-ups w/ 3-1-1 TEMPO (from top, lower down 3 (slow as can), tap opposite foot to floor keep same foot on box 1, up 1, then alternate to other side)
~60 Sec Squat Therapy (squat facing wall or squat rack) w/ 10-10-10 TEMPO
~60 Sec Glute Bridge Hold
~60 Sec Plank Hold
***Repeat - 3 Sets Total (12 min)
***Sub exercises as needed

FINISHER - Aerobic 🥵
~40 Sec Sprint on and cardio of choice
~30 Alternating Step-ups (15/15)
~20 Slam Ball or Squat Jumps
~10 Squatting Up Downs (burpee w/o pushups, step feet back/forth if needed)
~Sub cardio/dynamic exercises as needed

COOLDOWN 🧘‍♂️🧘‍♀️🧘 - 8 min
~Foam roll/knead quads - 2 min per side
~ - 2 min per side

01/04/2024

Ultimate Vegan 🥗 Chili 🌶️

Author ✍️ A Couple Cooks 👉🏽

Website Link 🔗 https://www.acouplecooks.com

Recipe 📝 Link 🔗 https://www.acouplecooks.com/vegan-chili/

Prep Time: 15 minutes
Cook Time: 30 minutes
Yield: 6 to 8

INGREDIENTS 🧂
* 2–28 ounce cans fire roasted diced tomatoes, divided
* 1 small carrot
* 1 cup parsley leaves and tender stems, loosely packed
* 2 tablespoon vegan Worcestershire sauce (or use this substitute)
* 1 tablespoon adobo sauce (from 1 can chipotle peppers in adobo sauce), plus more to taste
* 1 large yellow onion
* 1/2 green bell pepper
* 2 tablespoon olive oil
* 1 15-ounce can crushed tomatoes, fire roasted if possible
* 1 15-ounce can pinto beans, drained
* 1 15-ounce can black beans, drained
* ½ cup dry quinoa
* 1 tablespoon each chili powder and garlic powder
* 1 teaspoon each onion powder, cumin and oregano
* 1 ½ teaspoon kosher salt, plus more to taste
* ¼ teaspoon ground black pepper
* Garnishes: Pickled Jalapenos (or Pickled Onions), Vegan Sour Cream, lime wedges, sliced radishes

INSTRUCTIONS 📝
1. In a blender, blend the one can of diced tomatoes, carrot (peeled and chopped into a few pieces), parsley, Worcestershire sauce, and adobo sauce until fully combined.
2. Dice the onion and green pepper. In a large pot or Dutch oven, heat the olive oil over medium high heat. Add the onion and green pepper and sauté for about 6 to 7 minutes until tender.
3. Carefully add the blended vegetables, the second can of diced tomatoes, the crushed tomatoes, drained beans, quinoa, spices, kosher salt, and ½ cup water. Simmer gently for 25 to 30 minutes until the quinoa is tender and cooked through, stirring occasionally. Taste and add additional salt and adobo sauce as desired (we added 1 teaspoon adobo sauce and ¼ teaspoon kosher salt).

01/03/2024

Workout of the Week - UPPER 💪🏼💪🏾💪🏿 BODY FOCUSED CIRCUIT

3 Upper Body Circuits
4 Stations/Exercises 🚉 per circuit
60 Seconds Per Station/Exercise
3 Rounds/Sets of each circuit (if time allows, decrease to 2 rounds/sets if needed)
~ Sub/modify exercise as needed

WARMUP 🏃‍♂️
60 Sec Light Cardio of choice
60 Sec Slow Mt. Climbers
60 Sec Squat Hold
60 Sec Standing Alternating Reach Behind
Repeat - 2 Rounds Total 🟰 8 min

CIRCUIT 1 - Back/Bies 💪💪🏾💪🏿
~60 Sec Inverted Rows (use barbell on squat rack)
~60 Sec Prone on Bench DB Top Down Rows (hold DBs at top w/ arms bent, alternate sides rowing down & up)
~60 Sec Wall Sit w/ DB Curl Hold @ 90 degree
~60 Sec Prone Hold w/ SLOW Alternating Reach Behind (performed in fitness assignment, continue alternating both sides for 60 sec.)
***Repeat - 3 Sets Total (12 minutes)
***Sub any pull/bicep exercise … Example - pull-ups, ring/TRX rows, so forth

CIRCUIT 2 - Chest/Tries
~60 Sec DB Bottom Up Bench Press (hold DBs at bottom, near chest, alternate sides lifting up then back down)
~60 Sec Tricep Push-ups (hands narrow)
~60 Sec Tricep Extensions (cable or bands)
~60 Sec Prone Hold w/ A-T-Y Lifts (continue alternating positions for 60 sec)
***Repeat - 3 Sets Total (12 minutes)
***Sub any push/tricep exercise

CIRCUIT 3 - Shoulders 💪🏼💪🏾💪🏿
~60 Sec DB Top Down Shoulder Press (hold DBs at top, overhead, alternate sides lower down then back up)
~60 Sec Band Pull-apart (hold band wide, reverse fly w/ band, pull band to chest in T position)
~60 Sec 90 Degree Bend Internal & External rotation (bend arm @ 90, lift elbow to shoulder height, rotate forearm up/down, keeping elbow up… rotate up/down for 60 sec)
~60 Sec Plank Hold
***Repeat - 3 Sets Total (12 min)
***Sub exercises as needed

FINISHER - Aerobic 🥵
~10 Cal. Air Bike OR 👉 💯 (50/50) Mt. Climbers
~10 Squatting Up Downs (burpee w/o pushups) OR 👉 10 Slam Ball
***5 Rounds for Time (or max rounds in 10 min)

COOLDOWN 😎 - 8 min
~Lacrosse/tennis ball 🎾 roll shoulders 💪🏼 - 2 min per side
~ 🦂 - 2 min per side

10/11/2023

The Best Paleo Pancakes 🥞

These tried and true Paleo Pancakes are the real deal! Made simply with just a few ingredients, these light and fluffy pancakes are nutritious, perfect for any day of the week, and freezer friendly!

Author ✍️

https://lexiscleankitchen.com/fluffy-paleo-pancakes/ -recipe-container-488101

PREP TIME ⏰
5 minutes
COOK 👩‍🍳 TIME
10 minutes

INGREDIENTS🧂
* 1/2 cup almond flour 50 grams
* 1/2 cup tapioca flour 60 grams
* 1 teaspoon baking powder
* pinch salt
* 2 eggs
* 1/4 cup unsweetened applesauce
* 1/2 teaspoon vanilla extract
* 1/3 cup add-ins of choice chocolate chips, blueberries, bananas, strawberries, etc.
* butter or ghee or oil for cooking

INSTRUCTIONS 📝
* Add almond flour, tapioca flour, baking powder, and salt and whisk together.
* Add in eggs, apple sauce, and vanilla extract.
* Add in add-ins, if you add them into your batter like I do!
* Heat butter or oil in a nonstick skillet over medium heat. Once hot add 1/4 cup batter and drop in add-ins if using on to pancake batter.
* Let cook until golden brown, about 3 minutes, then flip and continue to cook for about 2 minutes until pancake is fully cooked.
* Continue with remaining batter.
* Serve pancakes with desired toppings and serve immediately! 
NOTES 📝
Large Batch Pancake Mix:

1. In a large storage container, mix together 4 cups almond flour, 4 cups tapioca flour, 2 tablespoons baking powder, and a large pinch of salt.
2. When ready to use, scoop 1 cup of the mixture into a mixing bowl, then add 2 eggs, vanilla, and and 1/4 cup of apple sauce.
3. Cook and enjoy!

NUTRITION
Serving: 1/2 recipe
Calories: 281kcal
Carbohydrates: 15g
Protein: 7.5g
Fat: 13g
Saturated Fat: 5g
Cholesterol: 200mg
Sodium: 67mg
Fiber: 2g
Sugar: 3g

09/28/2023

- FITNESS ASSIGNMENT PREP

Warmup - 5 minute light pace on Air Bike

1 Minute Stations
w/ 15 second transitions
3-5 Rounds Total

STATION 1
Prone Hold

STATION 2
Squat Stretch (Mobility) Hold

STATION 3
Plank Hold

STATION 4
Squat Assessment Hold

STATION 5
Side Plank Hold - 30 sec. Per side

STATION 6
Push-ups to 80 Beat Metronome***
(Use foam roller or block for chest height)

STATION 7
Inverted Rows to 80 Beat Metronome***
(Setup on squat rack w/ foam block connected to barbell w/ short loop band)

***Visit PFR Wellness YouTube page for 80 Beat Metronome (link in bio)

Repeat 🔁

FINISHER
5 Minute Air Bike
Record:
Cal. @ 2:30 min.
Time @ 50 cal.
Cal. @ 5:00 min.

09/28/2023

- Eat-the-Rainbow 🌈 Chopped Salad 🥗 with Basil & Mozzarella

This fresh and colorful chopped salad has all of the delicious flavors you love from a classic caprese salad, plus even more healthy veggies. Add grilled or roasted chicken for a quick main dish.

Author ✍️

https://www.eatingwell.com/recipe/278133/eat-the-rainbow-chopped-salad-with-basil-mozzarella/

Prep Time: 30 mins
Total Time: 30 mins
Servings: 8
Yield: 8 cups

Nutrition Profile:
Egg Free
Gluten-Free
Healthy Immunity
Low Carbohydrate
Nut-Free
Soy-Free
Vegetarian

Ingredients
* ¼ cup white balsamic vinegar
* ¼ cup extra-virgin olive oil
* ½ teaspoon salt
* ¼ teaspoon ground pepper
* 2 large carrots, diced
* 1 large yellow bell pepper, diced
* 2 cups chopped kale
* 1 ¼ cups chopped red cabbage
* 1 cup quartered grape tomatoes
* 1 cup mozzarella pearls
* ½ cup thinly sliced fresh basil
* 2 scallions, sliced

Directions
1. Whisk vinegar, oil, salt and pepper in a large bowl. Add carrots, bell pepper, kale, cabbage, tomatoes, mozzarella, basil and scallions. Toss to coat.

Nutrition Facts
(per serving)
140 Calories
10g Fat
8g Carbs
5g Protein

08/02/2023

- Recipe of the Week - Copycat Chicken 🍗 Lettuce 🥬 Wraps

https://www.delish.com/cooking/recipe-ideas/recipes/a49533/asian-lettuce-wraps-recipe/

BY: LAUREN MIYASHIRO
UPDATED: FEB 27, 2023

YIELDS: 4 serving(s)
PREP TIME: 15 mins
TOTAL TIME: 30 mins
CAL/SERV: 314

INGREDIENTS 🧂

* 3 tbsp. hoisin sauce
* 2 tbsp. low-sodium soy sauce
* 2 tbsp. rice wine vinegar
* 1 tbsp. Sriracha (optional)
* 1 tsp. sesame oil
* 1 tbsp. extra-virgin olive oil
* 1 medium onion, diced
* 2 cloves garlic, minced
* 1 tbsp. freshly grated ginger
* 1 lb. ground chicken
* 1/2 c. canned water chestnuts, drained and sliced
* 2 green onions, thinly sliced
* Kosher salt
* Freshly ground black pepper
* Large leafy lettuce (leaves separated), for serving
* Cooked white rice, for serving (optional)

DIRECTIONS 🧭
* Step 1 Make the sauce: In a small bowl, whisk together hoisin sauce, soy sauce, rice wine vinegar, Sriracha, and sesame oil.
* Step 2 In a large skillet over medium-high heat, heat olive oil. Add onions and cook until soft, 5 minutes, then stir in garlic and ginger and cook until fragrant, 1 minute more. Add ground chicken and cook until opaque and mostly cooked through, breaking up meat with a wooden spoon.
* Step 3 Pour in sauce and cook 1 to 2 minutes more, until sauce reduces slightly and chicken is cooked through completely. Turn off heat and stir in chestnuts and green onions. Season with salt and pepper.
* Step 4 Spoon rice, if using, and a large scoop (about 1/4 cup) of chicken mixture into center of each lettuce leaf. Serve immediately.

06/29/2023

- Workout of the Week - FULL BODY CARDIO 🥵 FOCUSED CIRCUITS

4 STATIONS 🚉
1-2 Exercises Per Station 🚉
6 Minutes Per Station
Perform 1 round of the Station’s Circuit every 2 minutes, 3 rounds = 6 minutes @ each station
60 Second Rest/Transition🚶🏻‍♀️
Perform 1x at each station (28 mIn w/transition, or Repeat 🔁 1 more round at each station if time (56 min w/ transition)

STATION 1 📦🥵
Every 2 Minutes for 6 minutes
10 Step-ups or Box Jumps
10 Up Downs or Burpees
* When finish the Up Downs or Burpees, rest until the 2 minute mark, then repeat 🔁
* If don’t finish in 1 round in 2 minutes, perform as many rounds as possible of the circuit in the 6 minutes

60 Sec Rest/Transition🚶🏻‍♀️to next station

STATION 2 💪🏼💪🏾
Every 2 Minutes for 6 minutes
10 DB Front Rack Squats
10 DB Bicep Hammer 🔨 Curls to Shoulder Press (narrow palm-in) OR DB Hang Clean & Press
* If don’t finish 1 round of circuit in under 2 minutes, perform as many rounds as possible of the circuit in the 6 minutes

60 Sec Rest/Transition🚶🏻‍♀️to next station

STATION 3 💪🏼💪🏾
Every 2 Minutes for 6 minutes
10 Pull-ups - use bands or jumping pull-up if needed, sub 10-20 TRX/Ring Rows
10-20 KB Swing (select rep # based off weight/pace ability)
* If don’t finish in 1 round in 2 minutes, perform as many rounds as possible of the circuit in the 6 minutes

60 Sec Rest/Transition🚶🏻‍♀️to next station

STATION 4 🚴🥵
10 Cal Air Bike 🚴 or Row
10 Slam Ball 🏀
* If don’t finish in 1 round in 2 minutes, perform as many rounds as possible of the circuit in the 6 minutes

60 Sec Rest/Transition🚶🏻‍♀️to next station

COOL DOWN 😎 - Just 8 minutes!
1.) Perform 🛋 for 2 minutes per side.
2.) Perform 🦂 for 2 minutes per side.

Checkout 👀 Mobility of the Week via this IG page or our PFR Wellness YouTube 📺 page (link in bio) for cool down ideas💡.

PFR Wellness

02/26/2024

02/21/2024

01/19/2024

01/16/2024

01/04/2024

01/03/2024

10/11/2023

09/28/2023

09/28/2023

08/02/2023

06/29/2023

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