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July Newsletter
June 18th was our 7-year anniversary! We would like to celebrate the occasion with a fundraiser benefiting Operation Home Front and Girls on the Run! Here is how the fundraiser works:


  • Donate in increments of $7 to the trainer of your choice. You then pick an exercise for that trainer to complete ($7=7 reps). So for example, if you donated $70 dollars to Noah for burpees, he would have to perform 70 reps of burpees. You could then donate another $70 to Noah for pull-ups and he would have to complete 70 pull-ups. Donate $7 as many times as you would like (ESPECIALLY TO NOAH)!
  • The 7 exercises:
    • Burpees
    • Pull-ups
    • Box Jumps
    • Renegade Rows
    • Squat Thrusters
    • Tire Flips
    • Lunges
  • The Trainers:
    • Noah
    • Alyea
    • Logan
    • Bryan
    • Mike
    • Kolten
    • Miranda
    • Intern (Joe)

We will be collecting donations until July 4th at which point the real fun begins. Come watch as your trainers destroy their bodies for the benefit of others, and get your revenge by heckling us as we work out! We would love to have both your support and your jeers!



One Free Week of
Exercise Classes!!!!
New Corporate Client Special

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Total WHALEness Minute With Alyea

Wanna Be REALLY Healthy? Read on! Certified Health and Wellness Coach, Alyea Alldredge, shares her take on TOTAL WELLNESS. 

Soooooo, there's a lot of talk about going gluten free, Paleo, no carbs, vegan, vegetarian, and the list goes on....and on. And on. I know that frustration that can come from feeling like you've failed the latest fad and I see clients every week that are committed to something for a while- but this new way of living happened too much, too soon and they couldn't sustain it with the demands of everyday life. The solution? Let's get real people! 

Really healthy people realize that becoming truly healthy is a series of small habits that build up over time. They know that there's no such thing as a 21-day quick fix. It's more like months (or years) of small changes that add up. For a girl that's spent most of her life living in an extreme black or white world- this sounds boring/scary to me. But I owe my emerging gray mindset to my hubby- Noah! We definitely try to eat as "whole and real" foods as we can and this has been an ongoing journey over the past couple years to learn more about what we put into our bodies and how those decisions make us feel. Since he IS a Registered Dietitian, I can trust his expertise---but why am I suddenly hearing him say, "I told you so!" Its true---we lead extremely busy lives and I have found happiness trying to make healthy decisions MOST of the time. That's right--- not ALL of the time. 

Wouldn't it be nice to think that you don't have to deprive yourself for days or weeks at a time? That you can still be fit, healthy and happy even if you're not on a "plan"?! Instead of punishing ourselves for not being perfect, we can just give ourselves permission. It's easy to become obsessed with eating right and exercising, but what about the other factors that contribute to our total wellness- like nurturing the mind and spirit? Whether it's yoga, keeping a gratitude journal, having a daily dance party (seriously try it), or just taking a few moments each day to envision yourself accomplishing your goals---part of being truly healthy is realizing that it's a total mind-body pursuit. 

I encourage my clients to set goals in 7 areas of Wellness- including Nutrition, Fitness, Weight Management, Mental and Emotional Fitness (including Stress Management), Health, Life Satisfaction and Energy. So whatever your goals---go after them- realistically. And don't underestimate the power of the mind in trying to make lasting changes in your life. 

-Alyea Alldredge, Certified Health and Wellness Coach 
$100 Credit
For any new personal training client referral you will receive a $100 credit on your account!
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Recipe of the Month

Grilled Pineapple


  1. Place pineapple in a large resealable plastic bag. Add honey, butter, hot pepper sauce, and salt. Seal bag, and shake to coat evenly. Marinate for at least 30 minutes, or preferably overnight.
  2. Preheat an outdoor grill for high heat, and lightly oil grate.
  3. Grill pineapple for 2 to 3 minutes per side, or until heated through and grill marks appear.


Nutrition with Noah

Grilled pineapple is quickly becoming a summer staple in our area. It goes great as a side dish or on a turkey burger (bonsai) or Hawaiian Chicken!  

Summer is a great time to utilize the Farmers Market and get some fresh locally grown produce.  Remember non starchy vegetables provide high volume of food but low calorie density, so they are great to consume when you are wanting to lose weight but not be starving all the time!  Basically, remember the 3 starchy veggies: corn, potatoes and peas, and everything else is non-starchy:  carrots, green beans, broccoli, cauliflower, squash, zucchini, mushrooms, asparagus, spinach.  

If you are really trying to lose some extra lbs try to make 1 simple adjustment to your current eating regimen only consume lean protein and non starchy veggies after 3pm, so no carbohydrates. I can guarantee you will like the outcome!  

Make sure to drink plenty of water as the weather begins to heat up. At least half your body weight in oz/day.



Logan's Wellness Workshop

The Cost of Wellness

Regardless of what people might say, being healthy is not an easy task these days. It requires a fairly large commitment of both time and money, two things everyone seems to be running short of. Healthy food is more expensive, gym memberships aren't free, healthy meals require more prep time, and you barely have enough daylight to squeeze in the things you want to do, let alone exercise! These things considered, should individuals and their companies be investing in their wellness? Let's take a look at the true cost of wellness:

The Individual

* Health Care: preventable issues like high blood pressure, high cholesterol, stroke, heart disease, and diabetes are expensive to treat. The USDA estimates that yearly health care costs are $10,000 more for unhealthy individuals!

* Clothing: one issue often overlooked is the price of clothing. With poor diet and lack of exercise your waistline is sure to grow and that means buying larger clothing. Plus sized clothing is often much more expensive than standard sizes.

* Life Insurance: obesity is the leading cause of preventable death in the United States. Obviously this fact negatively impacts the premiums on life insurance for overweight and obese individuals. Unhealthy people tend to pay more for life insurance than healthy people.

* Productivity: stressing your body with exercise releases hormones that produce a euphoric state. People experiencing this state tend to be more productive throughout the day and have positive outlook on life. On the contrary, obese and overweight individuals are more likely to struggle with motivation and emotions.

The Company
* Absenteeism: unhealthy employees tend to miss more work than healthy employees. Du Pont saw a 14% decrease in absenteeism after incorporating awellness program. That's a $1.42 return for every $1.00 spent on wellness.

* Health Care: unhealthy employees draw more on health care services than healthy employees. Providence Everett Medical Center saw a 28% decrease in health care utilization during the first 4 years of their wellness program. They estimated a $3 million savings!

* Disability: Superior Coffee and Foods saw a 40% decrease in long-term disability costs after instituting their wellness program. They also reported 22% fewer
admissions to hospitals, 29% shorter hospital stays, and 42% lower expenses per admission!
Clearly, wellness is a long-term commitment, but it is well worth the cost! Join the 
movement and start investing in your health and well being. It's not easy, but nothing worth doing is!

Statistics brought to you by and


Free Friend Week
For one full week you can bring a friend to an unlimited number of Bootcamps absolutely free!
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Children are our Future

Until recently, childhood obesity and risk factors associated with cardiovascular disease were virtually non-existent. The current percentage of obese children in the United States is at 17%, which is triple what the number was only a generation ago. The rapid increase in these levels has caused scientific research to fall behind on presenting data on these topics for this population. With the rising levels of these potentially deadly risk factors seen at an earlier age it is of the utmost concern to begin instilling healthy habits at a younger age to set the children up for a lifetime of health and wellness. Follow these easy tips to help your children combat this rising epidemic.


Reduce Screen Time- inactivity is seen as one of the main predictors of childhood obesity. By

             limiting the amount of time your child spends in front of a screen you

             increase the chances they will perform physical activity.


Reduce Simple Sugars- simple sugars cause rapid increases in blood sugar levels that are

    followed by periods of low blood sugar that cause children to feel

    hungrier sooner. By giving them snacks high in fiber, you increase the

    feelings of fullness for a longer period of time.


Limit Sugary Drinks- drinking calories offers little nutritional benefits. Provide your children

with healthier drink options such as water or various types of milk.


Set a Good Example- You are the number one source of teaching for your children. Kids like 

to model what their parents do. Make sure you are practicing the same principles you are attempting to teach them so that they are more likely to stick.


Take Them With You- When you go exercise or are doing physical activity take your children

  with you. Instilling the sense of togetherness and companionship will

  leave the child with a positive attitude towards activity that will 

   enhance the likelihood they will take part in the future.


-Joe the Intern




Have a safe and happy 4th of July!
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