ROTATIONS RECIPES from Instructor Anita

Our fabulous instructor Anita is sharing another two of her delicious recipes: “Chef’s Roasted Cauliflower” and “Detox Salad.” She often hosts healthy cooking classes after her class at the studio. To be notified of these special classes, subscribe to our email newsletter here: SUBSCRIBE.

Chef’s Roasted Cauliflower
1 Head Cauliflower
¼ cup Extra Virgin Olive Oil
1 t. Himalayan Pink Salt
1 ½ t. Smoked Paprika
1 t. Tumeric
1 t. Granulated Garlic
Toss all ingredients. Bake at 400 degrees for 30 minutes or until caramelized.

Detox Salad
1 small bunch kale (stems removed)
½ cup sunflower seeds
½ cup almonds, chopped
1 cup dried berries (cherries, cranberries, blueberries)
2 tablespoons rice vinegar (or other mild flavored vinegar)
2 tablespoons maple syrup
Salt & pepper (to taste)

1. Cut the broccoli and cauliflower into florets.
2. Cut the carrots into large chunks.
3. Roughly chop the kale.
4. In a food processor fitted with a steel blade, process the broccoli, cauliflower, kale and parsley until fine and add them to a large mixing bowl. (It will probably take more
5. Process the carrots and add to the bowl.
6. Stir to combine
7. Add the sunflower seeds, almonds, and dried fruit.
8. Stir to combine
9. Add lemon juice, vinegar and syrup.
10. Toss to coat
11. Taste, and add salt and/or pepper as needed.


Southwest Vegan Cheese Dip (From Instructor Anita!)

Hello All,

Our amazing instructor Anita was kind enough to share her much-requested recipe for her Southwest Vegan Cheese Dip!

· ½ cup raw cashews
· 4 ounce jar pimentos, drained
· ¼ cup nutritional yeast powder
· 3 Tablespoons fresh lemon juice
· 3 medium-large garlic cloves, peeled
· 2 Tablespoons water
· 1 Teaspoon granulated onion
· ¾ teaspoon sea or Himalayan pink salt
· ¼ Teaspoon ground cayenne

Blend all ingredients in a food processor or good blender until completely smooth.
Serve cold. Stores, refrigerated, in an air tight container for at least a week.
Bon Appétit!


Sandy’s ‘So Easy Healthy Nuggets’ Recipe

Let’s start the New Year with a burst of energy and renewed commitment to our health! If you live in the Sarasota and Lakewood Ranch area – get your booty into Rotations Indoor Cycling & TRX Studio this week! Ask any of our members – we have the best music, instructors, classes, and atmosphere around.

Fitness is not just about exercise. You must also commit to eating healthy, which is why I wanted to share my recipe for my ‘So Easy Healthy Nuggets’ which I often make and bring into the studio. Now, you can make them for yourself and have a few before early morning cycling classes or on your drive from the office to the studio. The recipe is below and Happy New Year!

Sandy’s ‘So Easy Healthy Nuggets’ 

–   3 mashed bananas or 1 cup applesauce
–   1 cup organic peanut butter with chunky nuts
–   1 cup organic unsweetened shredded coconut
–  2/3 cup slivered almonds
–   2/3 cup sunflower seed kernels
–   1 tsp vanilla extract or almond extract
–   1/4 cup milled flaxseed
–    2 cups instant oatmeal

Instructions: Combine the first 7 ingredients in that order then roll in 1 cup at a time of instant oatmeal. Batter will be sticky. Roll into bite size balls. Option is to roll nugget into shredded coconut. Refrigerate for 1 hour and enjoy! 

Other Suggestions: Feel free to swap out any ingredients, but only for a healthy alternative. My daughter suggested adding raisins or craisins. Mmmm.

Visit Rotations Studio website more for more information about our classes at Give me a call if you have any questions, (941) 524-6103.

Welcome – Let’s Get Fit Together!

Thank you for reading my first blog post ever! 

My name is Sandy Birczak and just over a year ago I opened Rotations Indoor Cycling & TRX Studio in the Sarasota – Lakewood Ranch, Florida area (  I have been a fitness instructor for 20+ years and have a passion for inspiring people to focus on fitness. Recently I was convinced by my daughter and studio members to start this blog to share motivational ideas, fitness tips, healthy recipes, and overall advice on how to remain dedicated on your personal fitness path. I feel honored that they asked me to share! 

I hope you enjoy my future posts on this blog, and if you live in the Sarasota – Lakewood Ranch area, please stop by the studio and take a class with the best instructors in the area ( Most people get hooked on the small welcoming vibe of our studio – so come check it out!  

HOW TO YOU STAY COMMITTED? We offer an easy and convenient online scheduling system where you can reserve your bike in advance. I always tell members that pre-registering for a week at a time keeps them committed to attending class. See our class schedule here: Our members come first, because without them, the core of the studio would not exist! 

NEXT POST TEASER:  I’m working on a recipe for a holiday energy bar with banana, chia seeds, oats, etc! 

Thank you for reading – Sandy