Warrior Dash October 15th in Old Monroe, Missouri- check out the link for more details
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1st Step Liquid Multi Vitamin 4 month supply only-$60
1st Step is a great liquid multi vitamin/mineral supplement that provides maximum absorption with its liquid form. Many capsules or tablets only offer a fraction of the absorption rates as 1st step!
Lives are starting to settle back down, with fall approaching kids going back to school! Its now that time to start routinely scheduling fitness into your daily lives. We need to prepare for the holiday season fast approaching get a headstart for when January comes we are not making the same New Years Resolution of losing weight! If you have a crazy life that pre occupies your evenings, I would recommend workout in the morning and getting it over with and go on with the rest of your day. You are much less likely to have a social event(dinner, kid activity, charity event) in the morning than you are in the evening time. Plus you knock it out and go on with the rest of your day. Some studies even suggest that you can burn more calories from fat when working out in the morning compared to over parts of the day! Maybe try to find some level of accountability, they could be your spouse, a workout partner, or Personal Trainer! Set goals that you want to accomplish and then establish some plan of action goals on how you are going to accomplish those goals! I like SMART goals:
Examples would be:
1. I want to lose 15lbs by the end of the year
2. I will drink more water than beverages that contain calories
3. I want to run a 5K by Thanksgiving
Plan of Action Goal
- Workout 4-6x week for at least 30 minutes/session
- I will carry a water bottle with me at all times and take a big gulp at least once per hour.
- I will walk/run 2-3x week, increasing the amount I run each week until I reach 5K distance
Establish some positive rewards once you accomplish your goals, like a free massage or girly day out. For guys maybe I can get tickets to a sporting event I want to go to or something new for hunting or fishing or techno gadget.
During the month of September we encourage you to write a goal down and post it in the gym, or post one to our facebook page, for a little extra accountability.
Please let us know how we can help you establish and reach your goal!
Noah & Staff
Strength in Numbers
Over the past few years the fitness industry has seen a change from solo and one-on-one training, to bootcamp style and small group training. Whether you're an athlete, fitness enthusiast, or you're trying to revive an active lifestyle there is no denying the benefits to group training.
Training in a group provides motivation, camaraderie, and accountability. In my own experiences people are more willing to step outside of their comfort zone and challenge themselves when others are around. The weaker individuals strive to improve every time. The stronger members in the group will always push to be the best, and in turn push the rest of the group to catch up. It's the perfect dynamic that everyone will benefit from.
Group training brings out the best in everyone including trainers. It's exciting and motivating to see a group of people work together to better themselves. Trainers feed off that energy to bring their best to you.
Tommy Donovan is a trainer/strength coach in St. Louis, MO, where he operates Donovan's Strength & Conditioning. He graduated from Missouri State University in 2008 with a bachelor's degree in Recreation with an emphasis in Health and Wellness Promotion. He is a Certified Strength and Conditioning Specialist through the National Strength and Conditioning Association. He can be found at www.donovanstrength.com
½ cup coco
1 stick reduced fat margarine
½ cup skim milk
1 tsp vanilla extract
2 ½ quick oats
½ cup reduced fat peanut butter
39 g seaweed
4 scoops whey protein powder
½ cup dried fruit
Cream together and bring to a boil Splenda, coco, margarine, and milk. Boil for three minutes, remove from stove and add vanilla, oats, peanut butter, fruit, whey protein, and seaweed. Beat until thick, and then spoon onto wax paper.
Recipe yields 12 bars
Total Kcal 213kcal