Happy labor Day weekend to you all!! There will be no training on Mon for Labor day! The first tue night class will be held this tue at 7! I will post details mon evening!I still am planning on having you guys over for a cooking show..with everything going on lately it is a bit delayed, but we will still do it!!I want to share these great ideas with you! Stay on course this weekend!!On sat, sun, and mon..will be my sweet grandmas obituary if you would like to see just how cute she is! Thank you for being such a great blessing in my life!...Thought you guys would get a kick out of this..Jason wrote me a check on wed, and on the bottom of the check he wrote "DAY SPA"..HA HA HA..When I texted him and told him how funny that was~he said Its just so relaxing here! Ha ha-- enjoy

Thank you all for the concern and support of losing my grandma yesterday. She was such a amazing person and will be greatly missed. I also want to thank you for checking up on how Hannah is after her surgery. You are all so kind! The surgery went well. She is still home with us and recovering. It has been nice to play the role of "mom" again for a few days. Thanks to you all for being so loving!I will make a fitness post later this week~~

Hello! School starts in 1 week! Where did the time go? I feel its only appropriate that you all must prepare your brains as well..Heres a sample quiz for you! How do you rate? UGH my blog still wont do paragraphs!! ****************** ~~~~ 1... Which is the best source of protein?? a.(1 hardboiled egg ) b.(3-ounce chicken breast ) c.( 1 cup skim milk ) d.(1 cup yogurt) ~~~~2.... Which of the following does NOT help replenish lost muscle glycogen stores after an intense workout session? a.( Black beans ) b.( Brown rice ) c.(Turkey Breast ) d.(Yogurt) ~~~~3....Which of these foods would not refuel and rehydrate you after a workout???? a. (Potato ) b.( Steak) c.( Oatmeal) d.(Plum) ~~~~4....While many think muscle cramps are due to a lack of potassium, a shortage of which of the following can also be the contributor??? a. ( Magnesium ) b. (Riboflavin ) c. (Selenium) d.(Vitamin C ) *****Answers***************** ~~~1.....3 ounces of chicken breast. 1 hardboiled egg (6.3 grams), 3-ounce chicken breast (24 grams), 1 cup milk (8 grams), 1 cup plain, fat-free yogurt (13 grams) ~~~2.....Turkey breast. Only foods that contain carbohydrates can help to replenish muscle glycogen stores. Turkey breast does not contain carbohydrates. ~~~3.....Steak. Fruits and vegetables contain the highest water content (plums are 92% water, potatoes contain approximately 76% water). Meats contain the least amount of water (an eye or round is 65% water). Plus, fruits, vegetables, and grains all contain some carbohydrates to help replenish glycogen stores. ~~~4.....Magnesium. Magnesium relaxes muscles, so when you don't consume enough on a daily basis, you may experience muscle cramping. *****Coming soon-- some more tue night classes!! Will post them in the gym or on line soon!

It's been a couple weeks since I have blogged! Things have been a little busy around here lately! California was a blast!We got to do many fun things..and once again I am back with a renewed energy towards my passion..FITNESS! I have already tried out some new stuff on those of you who came yesterday.I felt my classes were much better this year and am constantly amazed how fitness is always changing and growing! I was also in a LIVE cooking show for some network! We actually got to sample the recipes live on air..and they were fantastic!! I really want to share them with you! I have 2 favorites!! I plan to go get the stuff and whip it up and make sure that I can make it all as good as hers, and invite you over for a little cooking demo!!The host looked fantastic and she was a vessel of knowledge, and the recipes are so easy!I also got to meet BILLY BLANKS( tae bo guy). That was thrilling for me!!Got my picture taken with him and he was very kind. I actually just sorta bumped into him! Got partnered up with a buff dude in the trx class, and happily came out on top in a burpee contest!! Before I left we finished our challenge, and everyone did amazing!! What else should I expect? As you are a amazing clients! Here are a few tips for the week I would like to share that I learned..The best PRE-EXERCISE fuel for the body, before a 1 hour intense activity?? Bananas, Mangos, or papayas( or combo of 2)..They are simple carbs that are alkaline forming and are good for immediate and prolonged energy!!If you are going 3 hours or longer( like a marathon, or half or distance riding), you will need 3 parts carb, 1 part protein, 1 part essential fatty acid. Professional Iron man and Tri-athlete Brenden Braizer informs us that to much protein can cause cramping and is not the fuel of choice to energize a workout.You all know that nutrition plays a huge key role in how we perform, and how it influences our protein synthesis and muscle growth and recovery as well. Don't forget to fuel yourself with protein and carbs and a healthy fat within the hour window of your workout!!Remember that one is much more likely to over eat on pasta than on fish- so choose wisely and healthy! Lindsay sent me funny text- I am including last nights text and saying that she sent! Hopefully you will laugh out loud- I know I did!!!