All posts by Synergy Fitness Products

Cauliflower Roasted Red Pepper Soup

With Fall right around the corner we’re already preparing for cozy blankets and delicious soup to comfort our SOUL. We’re coming in clutch with this healthy & yummy Cauliflower Roasted Red Pepper soup. It’s easy and delectable! 


  • 4 medium-sized red bell peppers
  • 1 head of cauliflower, diced into flourets
  • 2 tablespoons of oil
  • 1 medium-sized onion, diced
  • 3 garlic cloves, minced
  • 4 cups chicken stock
  • 1 teaspoon fresh Thyme
  • 1 teaspoon smoked Paprika
  • Salt & pepper, to taste



1. Cut the red bell peppers in half, scoop out the seeds and lay face-down on a baking sheet lined with parchment paper. Broil in the oven on high until the skin has become black. Remove from the oven and place into a sealed container and allow the peppers to cool down and steam. This makes it easier to remove the skin from the pepper.

2. Broil the cauliflower florets in the oven on high until they are tender and crisp, making sure to turn them over halfway. Takes about 20-25 minutes.

3. While the cauliflower is roasting, place the oil in a large pot, add the diced onion and garlic cloves. Saute over medium-to-low heat until the onions are tender and caramelized.

4. Add the chicken stock, Thyme, and smoked Paprika into the pot and mix everything together. Allow the mixture to simmer on medium-heat.

5. Remove the skins from the peppers, dice the peppers and add them into the pot; mix together. Do the same with the cauliflower. Allow the soup to simmer on medium-heat for 20 minutes.

6. Add the soup into a blender 2 cups at a time and blend until mixture is creamy and pureed. Do the same with the rest of the soup. Add the pureed soup into the same pot, add salt and pepper for extra taste; allow to sit and simmer on low-heat until ready to serve!


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10 Beginner Running Tips

As simple as running may be, it certainly isn’t as easy as Forest Gump leads us to believe. Especially when you’re a beginner. ‘You have to start where you are, not where you think you should be,’ says running coach and exercise physiologist Janet Hamilton. ‘If you go further or faster than you’re ready for, your body can’t adapt quickly enough and you’ll get injured.’ But don’t let that scare you! We’re dropping 10 quick tips for beginners to start their journey!  So, are you ready? Let’s go!


Starting means you need to take baby steps. Focus on building up your minutes before you do miles so you don’t burn yourself out or injure yourself trying to push yourself that extra mile versus an extra 5 minutes!


The most common misconception is beginners feel they need to run the entire distance! Don’t think you have to run straight away, build it by doing walking with bursts of jogging, then work up to running!


Keep your water levels top notch, this keeps your energy levels high, prevents cramping, and makes running easier!


Imagine you are cupping eggs in your hands while running so you are in a slight fist, but not clenching your fists- making your arms swing easier, and less cramping or chance of injury!


Don’t run on am empty stomach, be sure you have a pre-run snack, like a banana to prevent cramping, but don’t eat a full meal to prevent feeling sluggish or worse, sick!


To be a good runner, it’s not all about running, you need to do a mix of other exercises to get an overall workout and help you with running in the long haul!


Do those post training stretches as they will increase flexibility- making your next run even easier!


While you run, focus on finding your rhythm then relax into your run


You don’t need to invest a ton of money into running in the beginning, but it’s worth every penny to invest in a nice pair of running shoes to have the ultimate support!


If you truly want to be a runner, then do all of the above and BELIEVE IN YOUR PROCESS, and you’ll be on the right track! – So visualize winning that race and believe.


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