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GET FIT BOOTCAMP
AND
CIRCUITS
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Are you ready to GET FIT?
Fitness To Go is offering GET FIT Bootcamp and GET FIT Circuits!
These unique classes combine cardio, strength training and core work all in a fun and unique workout.
Come and join in on the fun and GET FIT!!!
YOUR FIRST TIME IS ALWAYS FREE!
All Fitness levels welcome.
GET FIT BOOTCAMP Monday nights at 6:00 at the Roberts Elementary School Large Gym (starting 9/13) AND Thursday nights at 6:30 pm at the Fitness To Go Studio
GET FIT CIRCUITS Wednesdays at 5:30 AM at the Fitness To Go Studio
Cost: 10 class punch card - $70, 5 class punch card - $40 or 1 Time Class - $10
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Do You Know...
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Do you know that you can buy Fitness To Go personal training sessions and gift certificates online?Check it out here!
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Apple Cinnamon Smoothie
TO GO |
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1/2 c unsweetened, vanilla almond milk
1/4 c. vanilla Greek yogurt
1/2 scoop vanilla protein powder
1/2 t. cinnamon 1/4 t. vanilla extract 5 ice cubes
1 small apple, cored
Blend all ingredients together until smooth for a great fall afternoon snack.
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| Oatmeal Breakfast Loaf TO GO | |
Ingredients
1/2 c. Oats
3/4 c. Egg substitute OR 5 egg whites
1/2 medium banana, mashed
2 t cinnamon
Directions
Preheat oven to 350 degrees. Mix all ingredients together. Spray mini loaf pan with EVOO and pour mixture into pan. Bake at 350 for 35 minutes or until a knife/toothpick comes out clean.
Serving Size: 1 loaf
I make up a batch of 6 or 7 of these loaves every Sunday so I have a quick and easy breakfast on the go.
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| Greetings!
Good morning! Summer is wrapping up and fall is right around the corner. Did you do everything you wanted to do this summer? If not, don't worry! Summer isn't completely over - you can still get out and enjoy the sun, have a little more fun and soak up the heat! Don't limit yourself by putting an early end to the summer just because it's **almost** over and the same should go for your goals. Just because the seasons are changing, the kids are going back to school, the days are getting shorter (whatever the excuse) doesn't mean you have to put a stop to doing what you what to do. Yes, there might be few more road bumps along your path, but you can still find a way over or around them. Your goals, like the seasons, are always changing and you might even encounter a surprise "storm" along the way, but don't let it stop you. Adjust for the changes, ride out the weather and you can move forward towards success.
Make the choice to create a new, healthier you.
Get Fit - Get Healthy - Get Moving!
Tera
Phone: (715) 760-0883
    
"If you can't find a way, make one!"
-Anonymous
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Ragnar Wrap-Up
| This past weekend I had the honor of finally running the Great River Ragnar Relay. What is the Ragnar Relay? The Ragnar is an overnight running relay race from Winona to Minneapolis. Teams are made up of 6-12 people; each individual runs 3 legs. The legs of the race vary in difficulty and distance, from 3-9 miles, allowing elite and novice runners to run together. Over 2 days and 1 night, teams run across 200 miles of the country's most scenic terrain. Pair that with crazy costumes, inside jokes, a great finish line party and unforgettable stories. Some call it a slumber party without sleep, pillows or deodorant.
 | | Fluorescent Butterflies |
 | | The Crew of Van 1. Me, Loretta, Chris, Troy, Heather and Stephen. |
When I signed up to be a part of The Fluorescent Butterflies, I had NO idea what I was in for. I just thought it would be "another run" but with butterfly wings and bright clothes. I was so wrong. Being in a small van with 5 other people for over 24 hours on little sleep and running in the middle of the night, alone, with only a small light to guide me was, well......AWESOME!!!!!!!! I loved every minute of it. The Ragnar pushed me way out of my comfort zone on SO many levels. I have never ran in the dark, in the middle of the night or on 2 hours of sleep let alone been in extremely close quarters with some people that I didn't know. The Ragnar taught me that I LOVE running in the dark, I don't always have to be competitive when I run (it CAN be all about having fun) and that I am a stronger runner that I thought I was. The Ragnar wasn't "just another race" is now a part of who I am. My team and I created so many great memories that I will cherish forever. All of the encouragement, laughing and fun we had will be with me always (maybe even the smell will be too - did I mention we didn't get to shower?). If you ever get a change to experience The Ragnar, don't pass it up. I am still incredibly tired and sore, but I can't wait for 2013 to do it again!
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Workout To Go
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This is the perfect workout to do when you are on the go, short on time or traveling for work. No need to have fancy gym equipment - Just your body and a watch.
Beginners - Perform the exercise for 30 seconds followed by 30 seconds or rest. Repeat this for each exercise.
Intermediates - Perform the exercise for 40 seconds followed by 20 seconds or rest. Repeat this for each exercise.
Advanced - Perform the exercise for 50 seconds followed by 10 seconds or rest. Repeat this for each exercise.
Warm up for 5 minutes by walking, jogging in place or doing jumping jacks. Complete each exercise for the allotted time followed by a rest period. Each circuit will take about 5 minutes to complete. Repeat the circuit for a total of 4 times.
Mountain Climbers (beginners - one leg at a time)
Rest
Stop Push-up (beginners - perform on knees)
Rest
Burpee (beginners - eliminate the jumps)
Rest
High Plank Jack (beginners - plank with side tap)
Rest for 1 minute
***This workout is challenging! Perform exercises with perfect control and good form.
Make this your mantra for the month: "TODAY I am choosing to live a healthier lifestyle and I am going to stick to it. Yes there will be bad days and slip ups, but that happens to the best of us. I cannot and will not let that get in the way of something that I want. I deserve to have the life I want and I am willing to work for it. NO EXCUSES!"
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Does this make "Sensa" to you?
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Video By: Danny J of The Sweaty Betties
I'm sure you've seen the commercials and read the ads. Just shake a little of this magic potion on your food and BAM!!!!! instant hunger control and dramatic weight loss! Sounds too good to be true, right? Right! Check out this video from Danny J of The Sweaty Betties and find out what the deal REALLY is with these "sprinkle diets".
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