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top 20 fitness trends in 2014

3/20/2014

 
I was doing some researching on the web today when I came across this article titled "Top Fitness Trends for 2014" seen here:http://www.examiner.com/article/top-fitness-trends-for-2014-interval-training-is-zumba-is-out    As I was reading the list I got more and more excited to see that what we plan to offer in our gym is exactly what is on the list! Here it is:
  1. High-Intensity Interval Training
  2. Body Weight Training
  3. Educated, Certified, and Experienced Fitness Professionals
  4. Strength Training
  5. Exercise and Weight Loss
  6. Personal Training
  7. Fitness Programs for Older Adults
  8. Functional Fitness
  9. Group Personal Training
  10. Yoga
  11. Children and Exercise for the Treatment/Prevention of Obesity
  12. Worksite Health Promotion
  13. Core Training
  14. Outdoor Activities
  15. Circuit Training
  16. Outcome Measurements
  17. Wellness Coaching
  18. Sport-Specific Training
  19. Worker Incentive Programs
  20. Boot Camp


It's our passion to give all of our existing and soon to be clients the best classes and workouts they can get. If there is any other class/program you'd like to see at the soon to by fitness facility please don't hesitate to write us and we'll see what we can do!
Jen

OUTDOOR BOOTCAMP IS BACK!

3/17/2014

 
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Outdoor bootcamp is back April 12!
This years bootcamp will be slightly different than last year, there's lots of exciting new things! It's not just me instructing this year, we'll have Dave as well. We have different teaching styles which brings a cool new edge to the classes. They'll still be very doable for any fitness type, but ran differently
than last year. We have been working hard all winter building new equipment and obstacles for bootcamp and are very excited to finally bring them to use!

Where and when do we meet?
Bootcamp will meet every Saturday 9-10am at Edward Lynch Field in Hingham. This is the field right at the entrance of Bare Cove Park located across the street from Stop and Shop in Hingham. We'll be set up right on the field. Because we
want to get you the best workout we possibly can we'll be in Long Island on April 26-27 getting another training certification so bootcamp will not be held on April 26.
How much is bootcamp?
Drop in rate of $15 or you can buy 10 classes for $100. We'll also be doing "refer a friend" benefits, because working out with a friend is a lot more fun! Bring a friend and get a free class.
Who is bootcamp for?
Bootcamp is a scary word, but it shouldn't be. Our classes are made for everyone:
-those who want to challenge themselves
-get outdoors and be a part of a pretty awesome group of people
-great for weight loss, toning, endurance, cardiac health, strength, fat burning
-exercise enthusiasts looking to get out of the boring gym routine
What will we do in class?
Each class will be very different. but each one will include a warm up, weight training either with weights or bodyweight, short bursts of cardio, some obstacles, and ending with some yoga.
How to sign up
It's easy- call, email or text Jen 339-499-8131 to sign up, or just show up a few minutes early to sign a waiver. Our website will soon have the option of signing up and paying for classes but until, just let us know in advance. Sign up soon to get a spot and help us spread the word!
Thanks so much, and hope to see you all out there!
Jen and Dave

PROTEIN POWDER WAFFLES

3/14/2014

 
Picture
Clean eating isn't easy.. but it doesn't have to be boring.
If you don't have a waffle iron, you can use the recipe for pancakes as well.

Ingredients:
1.5 scoop whey protein powder (I used chocolate)
2 eggs (or egg whites)
1TBS baking soda
1TBS vanilla extract

Directions:
Add everything together and scoop into waffle iron, or on pan to make pancakes. Instead of syrup I spread some peanut butter and craisins on top. yummmmm 
Nutrition: depends on the type of protein powder you're using and what size you're making them, but my recipe came out to be just about 5 waffles, making each one:
Protein: 10g Carbs: 9g Fat: 3g Calories: 100 

why stretch?

3/13/2014

 
Don't forget your stretching today! Give yourself 10-15 minutes after your workout to get a full body stretch. It reduces pain, recovery time, stress and increases flexibility.

30 exercises to do right now

3/10/2014

 
Now, there are a million excuses to not work out. The weather.. work.. not enough time.. no way of getting to the gym..no clean clothes..
Here's a list of 30 exercises you can do at home, right now, in your pajamas and still burn fat. Absolutely no excuses to not try them.
1. Crunches
2. Jumping Jacks
3. Lunges
4. Squats
5. Jump Rope (pretend if you don'd own one!)
6. Plank
7. Plyo Pushups
8.Traveling Lunges
9. Jump Squat
10. Bicycle Crunches
11. Mountain Climbers
12. Reverse Crunches
13. Running in place
14. Burpees
15. Weighted Situpd
16. Deadlifts
17. Calf Raises
18. Step Ups (Find anything a few inches off the ground, step up or jump onto)
19. Alternating Lunges
20. One Legged Burpees
21. High Knees
22. Marching in Place
23. Torso Twist
24. Dips
25. V-ups
26. Broad Jumps
27. Plie Squats
28. Football Sprints
29. Basketball Drills
30. Ski Abs

12 reasons to workout today

3/7/2014

 
Picture
12 reasons to workout today:
1. It's Friday-feel good for the weekend
2. No workout is a bad workout
3. Work off some stress from your work week
4. It's a beautiful day, why not exercise
5. You'll feel more confident and proud of yourself
6. Move forward with your goals-not backwards
7. Don't be like other resolutioners and give up 
8. I have tons of great workouts for you to try
9. To do something for yourself
10. It'll give you energy for the weekend
11. It only has to be 10 minutes.... I know you have 10 minutes.
AND THE MOST IMPORTANT REASON:
12. SPRING IS ONLY 12 DAYS AWAY!!

Now..get to it!

honey sesame almonds

3/1/2014

 
Picture
Honey Sesame Almonds

Almonds are delicious and give you the healthy fats you should be having in your diet as well as providing lots of energy and protein. This recipe is delicious! But be careful, it’s easy to overeat and take in a lot of calories. A serving size should only be a little handful.

Ingredients:
1 1/2 cup raw almonds
1/2 cup honey
2 tablespoons brown sugar
1/4 teaspoon salt
enough toasted sesame seeds to coat…it depends on your preference 1/2 cup – 1 cup roughly

Directions:

Preheat oven to 350 degrees F

Spread almonds in a single layer on a cookie sheet.  Bake for 10 minutes

While the almonds toast, put the honey, sugar and salt in a small sauce pan over medium-low heat and stir until the salt and sugar dissolve completely and the mixture is a little runnier than just plain honey

Add a few almonds to the mixture at a time and cover them completely!

Transfer just a few almonds at a time to a bowl of sesame seeds, toss to coat and transfer to a piece of parchment paper or wax paper to dry.

Enjoy!

 


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    Jen Cavanagh

    Jen is a Certified Personal Trainer/Weight Loss Specialist. She is dedicated to helping everyone achieve their goals as well as sharing her journey throughout her own goals.

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  • Home
  • OUR LOCATIONS
    • WEYMOUTH >
      • Schedule
      • Rock Climbing
      • Events!
      • OUR INSTRUCTORS
      • ADULTS/TEEN >
        • FITNESS CLASSES
        • OBSTACLE CLASSES
        • Personal Training
      • Youth >
        • Ninja Programs
        • Drop-in classes/ Open Gym
        • Birthday Parties
        • Parent Night Outs/ Camps
        • Youth Ninja Teams
    • PLYMOUTH >
      • Schedule
      • Events
      • Personal Training
      • Our Instructors
      • Adults/ Teens >
        • Classes
      • Youth >
        • Ninja Programs
        • BIRTHDAY PARTIES
        • Ninja Team
        • Drop-In Classes/ Open Gyms
        • Ninja Camps
  • Memberships & Prices
  • HOST AN EVENT
    • Facility Rentals- Weymouth
    • School Field Trips
    • Birthday Parties- WEYMOUTH
    • BIRTHDAY PARTIES-PLYMOUTH
  • CAREERS
  • Gym Waiver
  • Fitness Blog
  • FAQ