Newsletter

 Happy Monday Versus Fam! Take a few minutes to read what is going on at Versus:

Landon and Ellen Frazier are having a baby! The 5am class surprised them with an awesome baby shower. Congratulations Landon and Ellen!

The women's soccer team at Sumrall High school won the state championship in soccer recently! We have a few clients on that team and we also have a coach that has been providing a weightlifting program for the team all season long... Nathan Day! Congrats on the big win Bobcats!

William Carey Women's soccer team dropped in for a week worth of workouts. We had a blast hosting them!

IAV 2024 wrapped up a few weekends ago and it was awesome. Be on the lookout for a few post dedicated to the goals that were smashed during IAV.

Friday Night Lights is ROCKING!!!! Teams have been drafted, the first workout is done and we are ready for workout number 2!  Buckle up for 2 more fun workouts on Friday nights at Versus.

Meet Coach Mary Godbold:

We are delighted to shine the spotlight on Coach Mary Godbold, a dedicated member of our Versus family. Mary joined us in 2013, right after graduating from college, in search of a way to stay active as she transitioned into adulthood. Little did she know that Versus would become more than just a gym – it would become a community she would come to love.

Mary's passion for fitness and the supportive community at Versus motivated her to join our coaching staff in 2019. She takes immense joy in helping our clients feel their best and achieve their health and fitness goals. Her commitment to tailoring workouts for all ages and skill levels truly embodies the inclusive spirit of Versus Gym. Be sure to say hi to Mary the next time you're in the gym and let her passion for fitness and progress inspire you!

MOBILITY:

A Tip from the Pros: Prioritize Mobility with Dr. Kelly Starett

 Dr. Starett, renowned for his expertise in movement and mobility, emphasizes the role it plays in enhancing performance, preventing injuries, and optimizing recovery.

To help you get started, here are links to three of Dr. Kelly Starett's top stretches:

1. Hip Opener Stretch
2. Shoulder Mobility Drill
3. Ankle Mobility Exercise

We encourage you to incorporate these stretches into your warm-up or cooldown.

Thank you for being an essential part of Versus. We're here to support you, and we can't wait to see you at the gym!

Have a great week!

-Steve

Egg Frittata

I have finally come to terms with the fact that I do not like cooking in the morning. I just wanna heat something up and be on my way. This will be my saving grace..... If Steve doesn't eat it all! Hope you like! 

Ingredients:
5 Whole Eggs
7 Egg Whites
1 Bag Crumbled Jimmy Dean Turkey Sausage
4 Cups Chopped Spinach
1 Bell Pepper Chopped
1/2 Onion Chopped
1 Can Rotel Drained Well
1/4 Cup Parmesan Cheese
1 tsp Garlic Powder
1/2 tsp Black Pepper
1/2 tsp Tony's Seasoning


Preheat Oven to 375. Spray 9x13" casserole dish with Olive Oil Pam.
Sautee pepper, onion and spinach in skillet.
Mix all ingredients in large bowl. Then add to casserole dish.

Bake for 30-40 mins or until the top turns golden brown. Let cool 15 mins and Enjoy! :)

Butternut Squash Hash

Ingredients:

1 bag chopped butternut squash
1 tsp parsley
1 tsp red pepper flake
1 onion chopped
2 bellpepper chopped (try using two different colored peppers)
1 lb lean ground turkey
1/4 to 1/2 cup chicken broth
black pepper
garlic powder
tony's seasoning
2tbs EVOO

Preheat oven to 350 degrees. Saute squash in 1 tbs olive oil and season with parsley and red pepper flake. Cook till tender and remove from heat.

Saute onion and bellpepper in separate skillet for 3 to 5 mins. Add ground turkey and brown thoroughly. Add black pepper, garlic powder, and tony's seasoning to taste.

Combine all ingredients in casserole dish. Add chicken broth evenly. Cover with Parmesan cheese and bake covered for 30 mins.

Turkey Stroganoff

Ingredients:
1 Spaghetti Squash Shredded (Boiled for 10-20 mins depending on size)
1 tsb Extra virgin olive oil
1 Onion Chopped
1lb Lean Ground Turkey
2 to 3 Beef Bouillion Cubes
1 Cup Plain Greek Yogurt
Black Pepper to taste
Garlic Powder to taste
Tony's Seasoning to taste


Preheat Oven to 350 degrees. Boil Spaghetti Squash and shred with fork. Place in colander and set aside. Be sure to squeeze out excess water.

Saute Onion in olive oil and then add ground turkey. Once turkey is browned add beef cubes and 1/2 cup water and extra seasoning. Cook on low to med heat for 10 mins. Then remove from heat and add greek yogurt. Mix well.

Layer spaghetti squash and meat sauce in baking dish. Add parmesan cheese to top. Bake covered for 20 mins and enjoy!

Extra: I hear mushrooms are wonderful in this recipe.

Easy Roast Recipe

Ingredients:
1 Rump Roast or Eye of Round
1 packet McCormick Brown Gravy
1 packet Hidden Valley Ranch Seasoning
1/4 cup Dale's Seasoning (optional)
Salt, Pepper, Garlic Powder

Cut Fat off the bottom of the roast and place in crockpot. Rub seasoning on all sides of roast. I use lots of pepper and garlic powder... careful with the salt. Cover roast with both gravy and ranch packet.
Cook on high for 4 to 6 hours. Cook on low for 10 - 12. The time depends on the size of the roast. I usually just cook it till it falls apart when I stick a fork in it.

If you prefer... you can add vegetables. Onion, Celery, Carrots....
I normally like to steam vegetables with mine so they don't get mushy in the crockpot.

Turkey Vegetable Lasangna

This really isn't a lasagna but I'm not sure what else to call it, ha! My husband loves this meal and it's pretty easy to make so we have it often.

Ingreadients:
4 zucchini washed and chopped
4 squash washed and chopped
1 Onion chopped
1 lb lean ground turkey (97/3)
1 Jar Prego Marinara Sauce
1 Can tomato paste
Parmesan Cheese to taste (Don't go over board)
Tony's Seasoning, Garlic Powder, Black Pepper
2 Tbsp Extra Virgin Olive Oil

Heat Oven to 350 degrees. Placed chopped vegetables in baking dish and toss with 1 tbsp olive oil and seasoning. Cover and bake for 25 mins.

While that is cooking heat 1 tbsp olive oil to medium heat and saute onion for 3 mins. Add ground turkey and brown till no longer pink. Add spaghetti sauce, tomato paste, and 2 tbsp parmesan cheese. Cook on low heat till vegetables are done. You can add more seasoning to meat sauce if you like. I use garlic powder and pepper.

Remove vegetables and strain off excess water. Return to baking dish and cover with meat sauce. I like to add more parmesan cheese to the top. Cover and cook for 15 - 20 mins. Let stand for 5-10 mins and enjoy!

Greek Yogurt Chicken Salad

This is a new staple in the McAlister home. So quick, easy and delicious! I love to eat this as a snack between meals. It makes 4 servings and its about 90 calories a serving!

Ingredients:
1 lb chicken tenderloins or 3 chicken breasts (I like to cook my chicken in the crockpot on high for 4 hours. I season it with Tony's Seasoning, garlic powder, and pepper. No liquid is added but the chicken normally has some water in it from being washed.)
1/4 cup chopped celery
1/4 cup chopped green oinion
1/4 cup chopped pecans or walnuts
1/4 cup chopped red grapes
1/4 to 1/2 cup fat free greek yogurt (plain)
Salt and Pepper to taste

Chop or shred cooked chicken. Add all other ingredients. Eyeball the yogurt... I only add a little at a time till I get the right consistency. Chill for 30 mins and enjoy! :)