You've figured out how to fit in your Sweata Weatha class with your CandyBarre, and a dash of Blended Ride all in one week, you're a rock star! Now elevate yourself to Hall of Fame status and nourish yourself before and after with the perfect meal, depending on the class you are take. Our class philosophy is that the more you vary up your workout with different classes, the more results you'll see, and your body will constantly be seeing the effects of an active lifestyle. How you eat, should be no different! Adding and trying different fruits, vegetables and whole grains is a great way to explore nutritious options for yourself and also help you never get bored.


We went through some of our most popular classes and all of our recipes and gave you quick and painless recipes, tailored to your favorite class. The best part is, the meals can all be done in under 30-minutes and in ONE pan. So you do not have to spend too long in the kitchen prepping, cooking or cleaning! Oh and did we mention, we made sure these were all gluten-free and dairy-free, as well as some vegetarian options, to make sure all of our wonderful WiO ladies can dabble in these meals!

First up is the pre-workout munchies question of - Do I eat a meal? Do I eat a snack? Or go empty stomach?

We know sometimes it is tough to get in a meal or snack before a workout, but working out on an empty stomach may not allow you to workout to the best of your abilities. Essentially, you could be burning more calories and toning more muscles, if you are fueled and hydrated properly.

Our recommendation is to always listen to your body. If you have an early morning workout and eating first thing doesn't sit with you, that's okay, make sure you eat post-workout to give your body all it needs to rebuild and tone up. A combination of whole grains and protein is what you want to look for. Steel cut oatmeal with half of a banana and 2-tbs of chopped walnuts will do the trick. Or whip up a quick smoothie, with 1-cup almond milk, two cups of kale, 1-banana, 2-tbs of a cinnamon and 2-tbs of chia seeds.

If you are hustling from work to one of our evening classes, this is simple: throw a piece of fresh fruit in your bag and eat in on the commute home. You can also stack your office fridge with some fat-free Greek yogurts and around 4:00pm, treat yourself to a snack and then hit the studio.

It's a perfect combination of complex carbohydrates that your body can fill utilize, plus fiber and protein to help fuel you through an intense workout and power up your muscles.

And don't forget throughout the day, to drink water, please!  64-oz a day of water will keep you feeling fresh! This is a total of 4-Poland Spring bottles. Not hard to accomplish, just keep sipping.

Love Our Ride Classes? Love this Post-Ride Meal! Our Rides get your heart rate pumping for a cardio workout like no other. This is where you can indulge in some truly healthy whole-grain carbohydrates and lean proteins, we like to go veggie on this one to mix it up a little. Sometimes the best proteins can be non-meat proteins. Here you'll get your protein from beans and quinoa.

Mexican Quinoa Bowl - serves 2; approximately 300-calories

  • 1 tablespoon olive oil

  • 2 cloves garlic, minced

  • 1 jalapeno, minced

  • 1/2 cup quinoa (if you are GF, read the label to make sure there is no gluten added in the processing)

  • 1/2 cup vegetable broth

  • 1/2 (8 oz) can black beans, drained and rinsed

  • 1/2 (8 oz) can fire-roasted diced tomatoes

  • 1/2 cup corn kernels

  • 1 teaspoon chili powder

  • 1/2 teaspoon cumin

  • Kosher salt and freshly ground black pepper, to taste

  • 1/2 avocado, halved, seeded, peeled and diced

  • Juice of 1 lime

  • 2 tablespoons chopped fresh cilantro leaves

Heat olive oil in a large skillet over medium high heat. Add garlic and jalapeno, and cook, stirring frequently, until fragrant, about 1 minute.

Stir in quinoa, vegetable broth, beans, tomatoes, corn, chili powder and cumin; season with salt and pepper, to taste. Bring to a boil; cover, reduce heat and simmer until quinoa is cooked through, about 20 minutes. Stir in avocado, lime juice and cilantro.

Serve immediately. Use a whole wheat wrap to make a modified burrito. We recommend FlatOut 100% Whole Wheat 100-Calorie Wraps. They include 8-grams of Fiber and 9-grams of Protein

Adapted from DamnDelicious.

Dabble in our Blended Rides?  These is a unique workouts, especially our Blended High Speed Ride, wins its street-cred based on the fact that it helps you burn more calories through the varying heart rate intervals you go through. You'll work muscles throughout your body, and also keep your cardio stamina improving. Because this is a blend of all the good things a workout has in store, you better make sure to blend all the right food groups in for your post-blended meal!

Roast Chicken Breasts With Garbanzo Beans, Tomatoes, and Paprika - serves 2; approximately 300-calories

  • 1/4 cup extra-virgin olive oil

  • 2 garlic cloves, pressed

  • 1 tablespoon smoked paprika

  • 1 teaspoon ground cumin

  • 1/2 teaspoon dried crushed red pepper

  • 1/2 cup plain yogurt or Greek yogurt

  • 2 chicken breast halves with bones

  • 1 8-oz can garbanzo beans (chickpeas), drained

  • 1 12-ounce container cherry tomatoes

  • 1/2 cup chopped fresh cilantro, divided

Preheat oven to 450°. Mix first 5 ingredients in medium bowl. Pour 1 teaspoon spiced oil mixture into small bowl; whisk in yogurt and set aside for sauce. Place chicken on large rimmed baking sheet. Rub 2 tablespoons spiced oil mixture over chicken. Add beans, tomatoes, and 1/2 cup cilantro to remaining spiced oil mixture; toss to coat. Pour bean mixture around chicken. Sprinkle everything generously with salt and pepper. Roast until chicken is cooked through, about 20 minutes. Sprinkle with 1/2 cup cilantro. Transfer chicken to plates. Spoon bean mixture over. Serve with yogurt sauce.

We suggest adding a healthy bowl of fresh greens (spinach, kale, romaine lettuce) with three of your favorite vegetables and a tbs of olive oil and balsamic vinegar. An added boost of nutrients after a hard workout!


Adapted from Bon Appetit

You like the burn of Sweata Weatha or Next Stop; Skinny. You did it girl! You pushed yourself in two of our most challenging classes. Your body needs the perfect combination of food to help support burning and muscle building. This means a solid, lean protein source, plus vegetables and a low glycemic carbohydrate to fuel your body and restore your muscles.

 Spring Salmon Bake - serves 2; approximately 300-calories per serving


  • 1/2 lb sweet potatoes, cut into quarters

  • 2 tbsp olive oil

  • 8 asparagus spears, trimmed and halved

  • 2 handfuls cherry tomatoes

  • 1 tbsp balsamic vinegar

  • 2 salmon fillets, about 140g/5oz each

  • handful basil leaves

Heat oven to 400-degrees. Toss the potatoes and 1 tbsp of olive oil into an ovenproof dish, then roast the potatoes for 20 mins until starting to brown. Toss the asparagus in with the potatoes, then return to the oven for 15 mins.

Throw in the cherry tomatoes and vinegar and nestle the salmon amongst the vegetables. Drizzle with the remaining oil and return to the oven for a final 10-15 mins until the salmon is cooked. Scatter over the basil leaves and serve everything scooped straight from the dish.

Adapted from BBC Good Food

Keep taking classes, keep experimenting in the kitchen, and keep checking back on our blog for more recipes, tips and tricks to keeping a healthy lifestyle all the time!