top of page

Find Your Movement In The Kitchen

At Demco Fitness, we encourage our community to find their movement in whatever they do and wherever they are. We're happy that we can all be back in the gym and continue on our fitness journey. However, this journey isn't made entirely at the gym. What happens in our kitchen is as or even more important than what we do in the gym.

Like many, we've all spent some time in the kitchen since the start of this pandemic. Yet, we get that not everyone is willing to spend around two hours making a meal. Luckily, we're sharing three fast and easy recipes that you could make in less than an hour. If you're vegan or vegetarian, no problem. All substitutes and vegan/vegetarian add-on will be noted.

Look forward to the end where we give you some tips to lower your sugar intake by doing these three simple steps!!

Duk guk/Korean Rice cake soup:

This is a traditional Korean soup that is typically eaten at home on New Year's Day. This soup is generally made with beef stock, although it is not hard to switch to vegetable stock alternatives. This recipe is pretty straightforward. However, keep in mind this isn't the way it would be traditionally made.


Korean Rice Cakes (oval) 1 bag or 1 lbs.

4 cups of stock (beef or vegetable)

2 cups of water

soy sauce ( to your liking)

pepper ( to your liking)

2 eggs or tofu

dried seaweed sheets

scallions (for garnish)

*optional beef


  1. Soak your oval Korean rice cakes in a bowl of cold water for 20 minutes.

  2. Boil the 4 cups of broth and 2 cups of water, add soy sauce and pepper (or any other seasoning or sauces you would like)

  3. Lower temperature and add rice cakes to the broth. Cook until you find it to be tender, which typically takes ten minutes.

  4. Make eggs into an omelet preferably thin. For tofu fry it until brown and crispy.

  5. cut your scallions, or any other vegetable you would like in the soup. Add on top of soup.

Lettuce Shrimp Tacos

This recipe is probably my favorite so far. It's delicious and easy to make. If you don't eat fish, no problem, you could go without the shrimp or opt for a plant alternative to beef. My personal is Gardein Beefless Ground .


1 pound of shrimp

Red, Yellow and Orange Bell pepper 1/2 of each

1 jalapeno

1 red onion

1 can of black beans

1/2 cup of corn

1 lemon

adobo seasoning

lemon pepper