Winter is coming...

Winter is coming, which means the weather is going to turn chilly and we’ll be going outside less. For many people, this also means they’ll be moving less. That’s what makes the cold months the perfect time to start your strength training routine! Check out all these great exercises we have on the website and start building your routine today.

Machine Weights    Dumbells     Calisthenics     Free Weights    Ball Exercises     Home Exercises

Way too busy? Try HIIT!

Are you crunched on time and still want to burn fat and build lean muscle?

Try HIIT which stands for High-Intensity Interval Training. HIIT can be performed during cardio or weight lifting. Cardio HIIT is done by going "all out" for X amount of seconds (10-30s) and then walking at a moderate pace for 1-2 minutes. This method is to be repeated for the duration of your cardio session. (Be sure to stretch first)

HIIT performed during weight training is similar to cardio HIIT. The difference is in the recovery time and how the exercise is performed. Instead of taking a 1-2 minute rest between sets, it will be 10 seconds. The workout will be performed in a circuit format with 3-4 exercise.

Beet that!

Beets have edible roots and greens!

A half cup of beet root has just 30 calories and is an excellent source of folate and a very good source of manganese, potassium and copper.  A half up of chopped beet greens have only 4 calories and are an excellent source of vitamin K, vitamin C, copper, potassium, manganese, vitamin B2, magnesium, vitamin E, fiber and calcium.  Because they are plants they are both a good source of fiber and phytochemicals!  The gorgeous red color of the beet root has phytochemicals that may help heart health and prevention of some cancers!   The green color has phytochemi cals that may help vision health and prevention of some cancers!  Eat them together and imagine all of the benefits your body is gaining! 

Try stirring chopped roasted beets, a small amount of feta and finely chopped beet greens into cooked farro or brown rice and drizzle with lemon juice.  You can also braise sliced beets, sliced red cabbage and beet greens with a small amount of apple cider vinegar and caraway seeds.   I like them roasted plain too or I also blend them into my smoothies-the beet roots and the juice!

Protecting Vision

Out... on the road... peddling hard... into the wind! We were about 12 miles out and felt a change of direction might be good... nice. The next paved road would be it. The very next one was.

Left, in lickety-split fashion, we made the change and once tracked in straight line, I looked up and my mouth dropped open with full gaping gasp! Stretched out in front of us, starting at about 300 yards from where we currently rolled, was a hill that appeared to go straight up, almost like a monolith that had been dropped in by an alien space craft! My heart nearly fell out of my chest and my brain was running end-game scenarios faster than Speedy Gonzales could grab Fritos ahead of the Bandito!

We looked at each other (momentarily disassembling the paceline) bearing the same face, and more than one person said, “And we turned left why!?!” Laughter ensued and we immediately took on the task at hand.

Like never before, the most amazing thing took place. With each crank of the pedal and roll of the wheel, the wall started to lean away from us; the closer we got, the flatter it got. In a very short period of time, the whole vision of the encounter changed from virtually impossible to extremely doable!

I realized that some of life encounters are the same; the first look is a bit frightening, but further looks and the last look is more in line with reality.

Principle One: Things that threaten appear larger than they really are!

It is essential that we keep our vision of things in line with the truth, and one of those is that we will be surprised and things will be distorted at first glance. Knowing that will enable us to positively press forward and accomplish the task without waiting and/or wasting time. The closer we get... the flatter it gets. The more time with it... the more familiar it becomes with our connected past experiences.

At the top of the rise, we all laughed long and hard, embracing the joy in the moment of learning yet another aspect to our own thinking and how to protect our perception for living excellence in each moment.

Life is a magical journey

Ever wanted something so badly, that when you finally got it, you were scared out of your mind? I recently found out a few weeks ago, that my husband and I were expecting our first miracle. While the due date in March seems off in the distance, I know that it will be here before we know it. In some ways, I feel like I was more prepared for it four years ago when I got married, than I am today. Funny how that works right? All in all, I couldn’t be happier. A life long dream of mine is coming true-and all the thoughts that come with it. Am I going to be a good parent? How will I handle the hard times? Will they know that I will always love them? Can I teach them what they need to know? I’m sure that these are thoughts that pass through any expectant parent’s mind, as well as those who are parents currently.

Life is definitely a journey. My father always says to me that you are a different person today than you were six months ago, and in another six moths, you’ll be a new person again. As time passes, we grow mentally, spiritually, and physically. As I get older I see less and less in black and white and have come to find that there are more grey areas in life. I have found that to be a very interesting phenomenon, because I now find that I have more common ground with some of the people around me than I did when I was younger. I hope to be able to bring my child up in that way. To have the conviction to know the black from the white, but the wisdom to understand that there is a little breathing room. There is so much hate in a world where you can find love everywhere. That is what should be focused on.

I nanny part time for a wonderful little girl, and now her brand new baby sister. Through the years, it become evermore clear why I love her unconditionally. Hugs and cuddles, and the constant questions and wonderment. She definitely keeps me on my toes. Through the trials of a three year old, she has provided me with the confidence to know that I will be able to handle anything my own child throws my way.

So I guess here’s my advice: Keep an open mind, look for the positive, love unconditionally, always ask questions, and walk through the magic of life with grace.