Newsletter- October 2023

Meet Up News

Our Meet-Up will occur on Wednesday, October 18th at 9:30 am.

We will meet at Barkley Pond next to Scotty Brown’s. Be prepared to walk around a gravel path in rain or shine. I will call it if it’s pouring rain.

Though you can come for any amount of time you would like to, I’ll be there from 9:30 am to 10:30 am. Coffee at Barkley Starbucks afterward if you care to join me!

Check the website CALENDAR for the most up to date information.

Coffee Corner

This month’s topic will center around various stretches and tips for sciatica prevention and relief. However, I’m happy to answer any questions you may have to the best of my ability. My hope is this will be a place where the group can support each other. So, bring your questions, experiences, and whatever else you want to share to Boyer We Fit’s Coffee Corner Group page.

Work Out Guide

Stretch for Sciatica prevention and relief.

Lying Figure Four Stretch

Lie on your back.

-Cross your left foot over your right quad and bend your right knee.

-Hold the back of your right leg and gently pull it toward your chest.

-When you feel a comfortable stretch, hold there for 30–45 seconds.

-Switch sides and repeat.

This exercise stretches the lateral glute muscles as well as the piriformis muscles.

Nutrition Wisdom Recipe

Vegan Protein Bars with Peanut Butter-© The Real Food Dietitians Recipe By: Ana Ankeny

An easy homemade vegan protein bar recipe made with peanut butter, banana, vegan protein powder, oats, and crispy rice cereal. A great pre- or post-workout protein bar with 10 grams of protein in each serving.


For the protein bars:

  • ⅔ cup creamy peanut butter
  • ⅓ cup maple syrup
  • 1 small banana, peeled and mashed (~100 g)
  • 1 teaspoon pure vanilla extract
  • ¾ cup vanilla vegan protein powder (~80 g)
  • ⅓ cup flax meal
  • 1 ½ cup quick-cooking oats (~120 g)*
  • 1 ½ cup crispy rice cereal (~40 g)
  • ½ cup dairy-free mini chocolate chips
  • Pinch of sea salt

For the optional chocolate drizzle:

  • 1/4 cup dairy-free mini chocolate chips
  • 1 teaspoon coconut oil


  1. Line an 8×8 or 9×9 baking dish with parchment paper.
  2. In a mixing bowl combine the peanut butter, maple syrup, mashed banana, vanilla extract, protein powder, flax meal, gluten-free cook-cooking oats, crispy rice cereal, and sea salt until well mixed. Fold in the chocolate chips.
  3. Press the mixture very firmly into the prepared baking dish.
  4. Freeze for 30 minutes or until firm.
  5. Lift the bars from the baking dish by pulling up on two sides of parchment paper. Cut into 12 equal bars.

For the optional chocolate drizzle:

  1. Melt ¼ cup chocolate chips with 1 teaspoon coconut oil and drizzle over the cold bars.


*We call for quick-cooking oats because they help these no-bake bars hold together better. But you can also If use old-fashioned oats – just pulse them in a food processor first to break the old-fashioned oats into small pieces.


  • Serving Size: 1 bar
  • Calories: 214
  • Fat: 11 g
  • (Sat Fat: 3 g)
  • Sodium: 126 mg
  • Carbohydrate: 20 g
  • (Fiber: 3 g
  • Sugar: 11 g)
  • Protein: 10 g
  • Cholesterol: 0 mg

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