Beef Vegetable Soup Makes: 4 servings Ingredients 1 pound boneless beef chuck roast, trimmed and cut into bite-size pieces 3 medium carrots, cut into 1/2-inch-thick slices 2 small potatoes, peeled and cut into 1/2-inch cubes 1 medium onion, chopped 1/2 teaspoon salt 1/2 teaspoon dried thyme 1 bay leaf 2 14-1/2-ounce cans diced tomatoes 1 cup water 1/2 cup loose-pack frozen peas Fresh parsley sprigs (optional) Directions  1. In a 3-1/2- or 4-quart slow cooker, combine beef chuck pieces, sliced carrots, cubed potatoes, and chopped onion. Sprinkle with salt and thyme. Add bay leaf, tomatoes with their juices, and water. Stir until all ingredients are combined. 2. Cover; cook on low-heat setting for 8 to 10 hours or on high-heat setting for 4 to 5 hours. 3. Remove and discard bay leaf. Stir in peas and garnish with parsley if desired. Nutrition facts per serving: 269 calories, 28g protein, 29g carbohydrate,...Read more

**SPECIALTY CLASSES!** Please remember beginning THIS WEEK, a no-show fee will be charged for Specialty Classes that are not cancelled 24 hours in advance. Details: 1. 24 hour notice gives another member on the wait list a chance to change their next morning plans to attend. (Cancelling 30 minutes before class does not give anyone on the wait list a chance.) 2. Multiple different strategies have been attempted to reduce the number of no-shows with zero success. 3. There are members who have not been able to enjoy our new classes because members book and do not cancel. 4. As with many other services, massage, personal training, doctor visits, etc., etc. A no-show fee helps protect the service provider from loss (coach and facility) and other members who may want or need an appointment. 5. Further reminders will continue to be sent out via Facebook, the app and the website.Read more

*WELCOME TO THE PHF HUNGER GAMES!* PHF HUNGER GAMES 100’s Challenge Each team will collect non-perishable food items from Feb. 5th-Feb. 24th. The total number of food items collected for each team will delete the seconds from the total time it takes your team to complete the “100’s Challenge.” Event Date- Saturday, February 24th • 7:30AM-Maintenance • 8:30AM-Cycle 1.0 • 9:30AM-Cycle 1.0 • 10:30AM-2.0 • 11:30AM- Open to the Public (no fee to compete just bring a non-perishable food item) All proceeds will benefit the Maryland Food BankRead more

Ladies and gentlemen of PHF! It’s Massage time! Here’s how you book: 1. Log out and log back into your app. 2. You will see a new section called “Trainers” 3. Scroll over to Stacey. 4. You can book times for this Wednesday! *Stacey will be working both Monday’s and Wednesday’s starting next week but this week is only Wednesday while we put the finishing touches on the room.Read more

“Every single thing you eat will eventually show on the outside.” – Adam Moore Choose your food wisely, you will see it again. What you look like is a conscious decision you make with every single bite you take. Do not hinder or stop your progress because it “tastes good.”Read more