Wed Apr 5, 2017

April 5, 2017

It's BRING A FRIEND Day! Visitors are welcome to join us for a free workout in any class, all day long, at either location. 


15 Min AMRAP, alternating with a partner
10 Wall Ball
8 Burpee
6 Line sprint

OTM x 10
odd Romanian DL x 6
even Plank 30-45s



Nutrition Wednesday - Bibimbap Bowl

Submitted by Kalene Kammer


After spending a few months last year travelling, my boyfriend and I have tried to recreate yummy foods that we found along our travels. Although we never made it to Korea, I have always wanted to try their cuisine. I stumbled upon a recipe for Bibimbap Bowl – this dish hits all the right spots and the best part is that it is topped with a runny egg!


This recipe is easily substitutable to make it suit your personal preferences or needs

  • Ground beef can be swapped out for lean turkey/chicken;

  • Lower carb choices such as cauliflower rice could be used;

  • Swap out vegetables for more variety – the first time I made this dish was with spinach but any leafy green would work great.


Yield: 2 servings


Ingredients for the Bowl:

1-2 sec spritz of olive oil or ½ tbsp camelina oil if daily fat allows

1 tsp. sesame oil

1 package extra lean ground beef

2 large eggs

Cooked jasmine rice

1 carrot

10-15 slices of cucumber

2-4 cups fresh leafy green vegetables (I used baby bok choy for this version)

2 green onions

1/2 cup kimchi

1 tsp sesame seeds


Sauce for Beef:

2 tbsp chili garlic sauce

1 tbsp soy sauce

1 tbsp brown sugar or maple syrup




  • Prepare the jasmine rice according to package directions. Let the jasmine rice simmer while preparing the rest of the meal.

  • Prepare the sautéed leafy greens. Heat a frying pan and add and the oil once hot. Add the fresh leafy greens and cook until they are wilted. Once wilted, drizzle with the sesame oil and set aside in bowl.

  • Add the ground beef to the frying pan. Cook until fully browned then add the chili garlic sauce, soy sauce, and brown sugar. Cook a couple more minutes to ensure beef has been fully coated. Remove from heat.

  • Prepare the raw vegetables – grate the carrot, thinly slice the cucumber, and slice green onion.

  • Fry the eggs depending on preference however I find a runny yolk is the best.

  • Construct the bowls! First add the rice on the bottom of the bowl followed by ¼ of the cooked leafy vegetables and weighed out amount of beef. Top with sliced raw vegetables, cooked egg, and kimchi (see note below). Sprinkle with green onions and sesame seeds. The measurements do not need to be exact; add the amounts that work for you!


This recipe yielded 2 bowls for Nick and I. You can adjust the amount of meat and eggs depending on how many people you are cooking for. The best thing about this recipe is that you can adjust every aspect to fit your day! I used ½ cup rice for my bowl with 3.5 ounces of beef.


Note: Kimchi is a staple in Korean culture made from fermented vegetables and spices. Find the brand “Wildbrine” in the refrigerated natural food section of Superstore or the brand “Grimm’s” at Co-op Marketplace stores. Kimchi is a probiotic food to improve immune function and digestion.




Nutrition Facts for Kalene’s version:

  • 17g fat*

  • 27g carbs

  • 30g protein


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