Fascia & Fitness: Insights, Recipes, and Community
- Connie Cornelius
- Mar 11
- 3 min read
Fascia—the connective tissue that surrounds everything from muscles to organs—plays a vital role in movement, recovery, and overall health.
On Thursday, March 6th, our Area Fitness community welcomed guest speaker and trainer Noel for an insightful discussion on how fascia affects injury and recovery.
Beyond the learning experience, the event was also a chance for our community to connect, exchange ideas, and share a meal together. A big thank you to everyone who contributed—here are some recipe highlights from the evening:
Zucchini Bread
Ingredients:
3 overflowing cups grated zucchini
1 cup white sugar (or coconut sugar/maple syrup)
1 cup packed brown sugar (or coconut sugar/maple syrup)
3 eggs
½ cup avocado oil
¼ cup plain Greek yogurt
½ cup almond milk (or regular milk)
2 teaspoons vanilla extract
2 ½ cups flour
½ cup cocoa powder
1 ½ teaspoons baking soda
2 ½ teaspoons baking powder
1 teaspoon sea salt
1 teaspoon cinnamon
Chocolate chips, walnuts, or desired mix-ins
Instructions:
Preheat oven to 350°F. Grease or line 6 mini loaf pans or 2 large loaf pans.
Grate zucchini and set aside.
Beat sugar and eggs on medium speed. (For a processed sugar-free version, use 1 cup maple syrup and 1 cup coconut sugar.)
Drizzle in oil and vanilla, mixing until combined.
In a separate bowl, sift together flour, cocoa powder, baking soda, baking powder, sea salt, and cinnamon.
Fold in half of the dry ingredients and ¼ cup almond milk. Add the remaining dry ingredients and almond milk.
Fold in grated zucchini, then mix in chocolate chips or other mix-ins.
Pour batter into prepared pans.
Bake for 25-35 minutes for mini loaves or 35-50 minutes for full-sized loaves, or until a toothpick inserted in the center comes out clean.
Let cool before slicing. Enjoy!
Protein Bars
Ingredients:
1 cup almond flour
¼ cup desiccated coconut
1-2 scoops protein powder (vanilla beef protein powder used here)
¼ cup brown rice syrup
¼ cup coconut oil
3 tablespoons peanut butter (or any nut butter)
5 tablespoons brown rice syrup
¼ cup dairy-free dark chocolate
½ tablespoon coconut oil
Instructions:
In a bowl, mix almond flour, desiccated coconut, and protein powder.
In a microwave-safe bowl, heat brown rice syrup and coconut oil for 20-30 seconds. Stir well and quickly mix into the dry ingredients.
Press mixture into an 8x8 pan and refrigerate while preparing the filling.
For the filling, microwave peanut butter and brown rice syrup for 20-30 seconds, stir well, and spread evenly over the base.
For the topping, microwave dark chocolate and coconut oil for 20-30 seconds, mix well, and pour over the filling.
Refrigerate for at least 1 hour until set.
Cut into squares and enjoy!
Quinoa Salad
Ingredients:
¾ cup uncooked quinoa
1 ¼ cups water
1 medium red bell pepper, diced
3 mini cucumbers, diced (or 2 cups)
2 plum tomatoes, diced (or 2 cups)
1 ½ cups chopped kale
1 cup canned lentils (green or brown, drained and rinsed)
3 oz crumbled feta cheese (optional)
¼ cup olive oil
3 tablespoons lemon juice
Salt and pepper, to taste
¼ cup chopped cilantro or basil
Instructions:
Bring water and quinoa to a boil. Cover and simmer on low heat for 15 minutes.
While quinoa cooks, dice the red bell pepper, cucumbers, and tomatoes.
In a large bowl, combine quinoa, chopped vegetables, kale, lentils, and feta (if using).
Drizzle with olive oil and lemon juice, then season with salt and pepper.
Add chopped cilantro or basil, mix well, and enjoy!
This event was a great mix of learning, movement, and good food—proof that wellness is about more than just fitness. A big thank you to Noel for sharing his knowledge and to everyone who came out, contributed, and connected. We’re lucky to have such an amazing community, and we can’t wait for the next gathering!
Connie
