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Take 10 Mins…

Posted on Mar 19, 20

As we strive to improve our health and fitness habits it is proven that small changes will give you longer lasting results. So today I challenge you to take 10 minutes to be mindful of two things over the next week. So what your habits are and what you can do to improve them.   […]

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At Home Workouts

Posted on Mar 18, 20

For most of us our daily workouts help keep us healthy mentally and physically so during times like these when we might not be able to get to the gym it is good to know you can still stay active while at home. When you are choosing an at home workout think outside the box. […]

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Muffin Pan Egg Bites

Posted on Mar 16, 20

With a simple muffin tin you can meal- prep Monday through Friday’s breakfast to stash in the fridge or the freezer.   How to make them:   Prepare the base by whisking 8 large eggs with ½ cup reduced fat milk and ¼ tsp. of salt and pepper. Generously coat a 12- cup muffin pan […]

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Pistol Skill

Posted on Mar 15, 20

Pistols are an exercise that takes patience, strength and mobility. They are a move that we need to spend time on in order to become efficient doing. Following are some drills for ALL levels.   Reverse Lunge Progression: Challenge your reverse lunge by modifying your back leg to limit points of contact and increasing your […]

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Vitamin Cheat Sheet

Posted on Mar 13, 20

Vitamins are broken up into two categories: fat soluble and water soluble. Fat soluble vitamins are vitamins A,D,E & K. They are found mostly in fatty foods (with some exceptions of course). Water soluble vitamins such as vitamin C and all of the B vitamins are ones you find in fruits, veggies, dairy and grains […]

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Posted on Mar 11, 20

Quite a few people avoid doing deadlifts because they think it is a dangerous movement and are fearful of hurting their back, but it is actually a very safe exercise –IF you learn proper form first, before increasing weight, AS SHOULD be done with ALL movements!.   When you perform a deadlift you don’t need […]

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Shoes, Shoes, Shoes

Posted on Mar 10, 20

If there is one thing that is not stressed enough with athletes is the quality of the shoe on their foot while training. You may be walking, running, lifting or jumping and all of those movements require a shoe that is going to withstand such high intensity movements, plus taking the load of your over all […]

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Bridge Pose

Posted on Mar 8, 20

Adding Bridge Pose into your mobility regimen will stretch the back, neck, spine and hips. It also strengthens the back, glutes, and hamstrings. It will improve your blood circulation and also helps alleviate stress and mild depression.   To do this you will lie on a mat with your knees bent so your feet are […]

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Slow Toasted Granola

Posted on Mar 7, 20

If you are like me you are always looking for healthier versions of carbs to hit your macros. Here’s a great recipe to help you do this!   Ingredients:   Nonstick cooking spray ½ cup of honey ½ cup of applesauce ¼ cup canola oil ¼ cup peanut butter 1 teaspoon ground cinnamon 5 cups […]

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Yin Yoga

Posted on Mar 5, 20

Starting this Saturday  at 10:15 Coach Kayla will be guiding you through your yoga practice. Here is a little information about the practice. Come give it a try!   Yin Yoga is both a physical and mental practice that increases mobility and flexibility and relieves some of the tightness and soreness that may be experienced […]

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