Without doubt Fall is New England’s season of glory. The colors, the sunsets, the apple picking . ..the scarves and boots. . .the opportunity to light a fire and connect to hearth and home.

On the bike I like to remind us to take inventory of where we are and set an intention for where we want to be. This is the perfect time of year for us SHiFTers to do that in the studio and in our kitchen! What has this year looked like for you? And how can you ensure the end of the year will be one of health and well being?

Cold weather no longer means hibernating and hiding underneath hoodies. It is always tank top weather in our studio so come and Cycle without fear of rain or wind. . .and come find your Balance with us as well. . .

Football games and Family gatherings are ripe with opportunities to SHiFT it in the kitchen. Below are some super hearty and healthy recipes ! 

Winter Spring Summer or FALL . . .all you gotta do is call. . we will be here in the studio and to SHiFT in the KiTCH

Roasted Brussel Sprouts with Crispy Capers and Carrots (this is a great thing to serve to sate the taste for salty snack)


  • 2 pounds Brussels sprouts, trimmed and halved 
  • 1 1/2 cups (1/4-inch) diagonally cut carrots 
  • 1/4 cup extra-virgin olive oil, divided 
  • Cooking spray 
  • 1 tablespoon butter 
  • 1/2 cup well-drained capers 
  • 1 tablespoon chopped fresh flat-leaf parsley 
  • 1/4 teaspoon salt 
  • 1/4 teaspoon freshly ground black pepper 


1. Preheat oven to 450º.

2. Combine Brussels sprouts, carrots, and 3 tablespoons oil in a medium bowl, tossing to coat. Spread on large roasting pan coated with cooking spray. Bake at 450° for 15 minutes or until tender, stirring occasionally.

3. Heat remaining 1 tablespoon oil and butter in a small skillet over medium heat. Add capers; fry 3 minutes or until brown and crisp. With slotted spoon, transfer capers to paper towels to drain. Set aside.

4. Combine Brussels sprout mixture and capers in medium bowl. Sprinkle with parsley, salt, and pepper; toss gently to mix.

Butternut Squash Soup  (classic Fall recipe, no cream!)


  • 1 tablespoon olive oil    Coupons 
  • 2 pounds butternut squash, halved and seeded 
  • 3/4 pound Granny Smith apples, peeled, cored, and cut into eighths, plus more for garnish 
  • 2 onions, cut into wedges 
  • 2 3/4 cups quartered shiitake mushroom caps 
  • 3 cups low-sodium chicken broth 
  • 1/4 cup finely grated Parmesan cheese 
  • 2 garlic cloves, finely chopped 
  • 2 tablespoons pine nuts, toasted 


1. Preheat oven to 400°. Spread oil in a 9- x 13-inch baking dish; place squash on half of pan, cut sides down. Arrange apples, onions, and mushrooms in 1 layer on other half of pan. Roast in middle of oven 45 minutes or until tender.

2. Remove from oven. Turn squash cut side up to cool. When cool enough to handle, purée squash in a food processor in batches with broth, Parmesan, garlic, half of the onions and apples, and three-fourths of the mushrooms until smooth. Transfer purée to a large saucepan.

3. Add remaining roasted apples and onions to pan with 1 cup water to reach desired consistency. Bring to a simmer. Ladle into 4 bowls, garnish with apple slices, remaining mushrooms, and pine nuts. Serve immediately.

Time-saver alert! Make a double batch of this soup and freeze in an airtight container for up to three months. Just thaw, heat, and serve for a last-minute dinner.

Turkey Chili (its all about that Slow Cooker busy SHiFTers!)


  • 1 pound ground turkey 
  • 1 cup yellow onion, chopped 
  • 2 garlic cloves, minced 
  • 1 (29 oz.) can tomato sauce 
  • 1 (14.5 oz.) can diced tomatoes 
  • 1 (4 oz.) can diced green chiles 
  • 1 (15 oz.) can pinto beans, rinsed and drained 
  • 1 (15 oz.) can kidney beans, rinsed and drained 
  • 3 tablespoons ancho chili powder 
  • 1 teaspoon smoked paprika 
  • 1/3 cup Brown Sugar or Agave Syrup
  • 1/2 teaspoon onion powder 
  • 1/2 teaspoon ground cumin 


1. Heat a large non-stick skillet over medium heat. Add the ground turkey and brown for 5 minutes. Add chopped onion and minced garlic to skillet, stir to combine and continue to sauté until turkey is fully cooked, around 3 minutes.

2. Transfer turkey, onion, and garlic to a slow cooker.

3. Add remaining chili ingredients and stir to combine.

4. Place lid on slow cooker and cook over low heat for at least an hour to allow flavors to meld. The chili can cook on low for up to 10 hours.

5. Top each bowl of chili with 1 Tbsp each of cheese, sour cream, and green onions.