Looking to get your legs looking great and strong?! Then join Kristy’s class ROCKBOTTOM on Tuesday nights from 6-6:30. ROCKBOTTOM is a 30 minute class designed to slim and sculpt your legs and glutes using a myriad of challenging and rewarding exercises. Don’t miss it!!!
Join Dustin for a complete sweaty, circuit workout combining elements of group cycling and weight training. BIKE PUMP will be held Wednesday nights from 5:45-6:45. Space maybe limited so come early and get set up ASAP!
A study published by Kaiser Permanente Care Management Institute’s Weight Management Initiative looked at the impact a food diary had on 1,700 men and women. The best predictor of weight loss wasn’t any particular element in anyone’s diet. Instead, it was how frequently the people in the study updated their food diaries. Those who wrote down their food daily lost twice as much weight as those who didn’t write down their food at all.
To create the most accurate food diary, write down the food choices and portion sizes of everything single thing you eat. Do it for a day, or even better, do it for a month—even if you don’t change a single thing you eat. Don’t forget to include the things you drink. A big mistake people make is writing down what they plan on eating. This can lead to inaccurate assumptions.
For the month of September, we are offering a year membership at a discounted rate of $35/month for 12 monthly payments. Sign up quickly because this month will be over before you know it!
1. Take progress photos.
2. Use a tape measurer.
3. Measure your body fat.
4. Try on old clothing.
5. Recheck your strength benchmarks.
RAISINS. These small little nuggets are a great source of antioxidants and also have estrogen inhibiting nutrient resveratrol and testosterone-boosting mineral, boron.
NUTS & NUT BUTTERS. A great option for building muscle because along with protein they have essential fats and powerful micronutrients like vitamin E.
OATS. Beyond being packed full of fiber and complex carbohydrates, oats also provides magnesium, which, when are in a deficiency, hinder muscle-building abilities.
GREEK YOGURT. Yields much more protein than regular protein and also includes plenty of calcium and healthy gut bacteria.
COTTAGE CHEESE. A super high source of protein and calcium
Looking to get more out of your workouts? Get a group of friends together & do some group trainings with our excellent trainers. Our group training fees are so low that you can’t pass them up. From 1 hour to ½ hour sessions, our trainers will get the most out of you and your friends.
Due to lack of morning childcare employees, we are asking all parents to call in advance before bringing their children for morning workouts. Sorry for any inconveniences.
1. LEAN POULTRY. High in protein and very low in fat when skinless.
2. LEAN RED MEAT. Lean cuts and ground beef that is less than 7% fat is packed with protein and muscle-building nutrients.
3. LOW-FAT & SKIM MILK. Great liquid options for wholesome nourishment that promotes muscle building.
4. WHOLE EGGS. A nutritional powerhouse when the yolk is included because it contains all of the super nutrients of the egg.
5. FISH. The right fish choice will also yield generous amounts of omega 3 fatty acids in addition to its plentiful amounts of protein. These fish include trout, salmon, tuna and mackerel.
During the month of May, we are offering you a 3-month membership at a price of $115! This is the last month of this great deal!!!