Warm – up : walking lunge with DB shoulder rows
SUPERSET THE FOLLOWING TWICE EACH PAIR….1min rest in between pairs
Jammer - single side squat to push R x 15 L x 15
Hoist Bar jump assist pull ups…x25 as fast as possible
Just an update on group cyling/running for fun and for event preparation!!!
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For the most part we all love Ranch! But let’s face it, it’s not too healthy. Here’s a recipe that will fit into your healthy lifestyle!
4 containers of FAGE greek yogurt
Three large spoonfuls (heaping) of light or fat free sour cream
1 packet of hidden valley ranch seasoning
Mix all together and serve with Snap peas, celery, peppers for a tasty, low cal, nutritional snack…..6oz is only 95 calories!!!
I like recipes that can be whipped up at the last minute with things on hand and still be healthy! See my notes at the end 
Kari Hall ACSM HFS
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Here is a delicious party dish or way to enjoy the pumpkin with less calories!
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Posture at the ankle, knee, pelvis, spine and shoulder girdle has a huge influence on back pain and other pain caused by movement dysfunction. Learning about your own posture deviations can help you improve your success and comfort in your workouts and your day- to-day activities. In the Healthy Back and Posture series, we will identify your weaknesses in form, alignment and posture, and then introduce exercises and specific corrections you can make to relieve pain and increase exercise effectiveness and functional strength and flexibility.
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Great foods that should be in everyone’s diet!!
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This dish can be a side or a main dish ( I like to add a chicken breast if it’s a main dish). Its ridiculously easy and tastes great – make extra for the small to-go meals during the week!!
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A growing number of men and women are informed of the effects of osteoporosis and bone loss. Many things can increase your risk for low bone density, this workshop will instruct you on how to decrease your risks for developing osteoporosis and how to maintain or increase bone density through physical activity.
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