The Importance of Balanced Nutrition for a Workout

Great nutrition before and after a workout is a crucial part of any fitness plan for several reasons. There are a few ways that implementing more wholesome foods can help you optimize the outcome of your current workout routine, such as: Below are several specific foods and nutrients that are particularly important for pre- and […]

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Finding the Right Gym Partner for You

January 13, 2023

While everyone has their own fitness goals and workout methods, sometimes finding a person to exercise with can make a world of a difference when it comes to progress. A workout partner has the ability to give you an extra push when you need it or even help take your focus off the discomfort that […]

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Four Signs Group Fitness Is Right for You

October 11, 2022

Group fitness is an exercise routine that has been around for decades and has come a long way from the days of high ponytails, sweatbands, and Jazzercise. It is comprised of classes that are normally led by an instructor in a group setting. If you are finding that your gym routine needs some added variety, […]

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Recipe of the Month

Protein Blueberry Muffins

  • 1 cup rolled oats
  • 1 cup whole wheat flour
  • 1 teaspoon baking powder
  • 1/2 teaspoon baking soda
  • 1/4 teaspoon salt
  • 2 ripe bananas, mashed
  • 2 large eggs
  • 1/2 cup plain Greek yogurt
  • 1/4 cup honey or maple syrup
  • 1 teaspoon vanilla extract
  • 1 cup fresh blueberries
  1. Preheat your oven to 350 degrees. Line a muffin tin with paper liners or grease each muffin cup lightly with oil or cooking spray.
  2. In a large mixing bowl, combine the rolled oats, whole wheat flour, baking powder, baking soda, and salt. Stir until well combined.
  3. In another bowl, whisk together the bananas, eggs, yogurt, honey or maple syrup, and vanilla extract until smooth.
  4. Pour the wet ingredients into the bowl with the dry ingredients. Stir until just combined, being careful not to overmix. It's okay if the batter is a little lumpy.
  5. Gently fold the fresh blueberries into the batter until evenly distributed.
  6. Spoon the batter into the prepared muffin cups, filling each about 3/4 full.
  7. Bake for 18-20 minutes, or until the muffins are golden brown and a toothpick inserted into the center comes out clean.
  8. Remove the muffins from the oven and let them cool in the muffin tin for a few minutes before transferring them to a wire rack to cool completely.
  9. Once cooled, these muffins are ready to enjoy! Store any leftovers in an airtight container at room temperature for up to 3 days, or in the refrigerator to keep fresh longer.

Member Spotlight


Dar Fosse

Why did you join Dakotah! Sport and Fitness?

"To maintain a healthy lifestyle and develop new friendships."

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