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Videos, Articles & Expert Advice

Personal Trainer Exercise Tips!

10/27/2014

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We asked our Personal Trainer of the Month, Kirsten, what her favorite exercises...check them out below!

Number 1: The Burpee
This is a TOTAL Body move that works your legs, arms and core all while getting your heart rate up for some cardio. 
There are ways to modify if you ever need to do so but don't worry you will still be working hard. 

Number 2: The Squat. 
The squat is very basic but very beneficial. This exercise works your hamstrings, glutes and quads. There are many variations to the squat making it an exercise for everyone. Adding any type of weights (barbell, dumbbells, kettle bells)  can always give you that extra challenge in your workout. 



Number 3: The plank 
This is known for its core work but can be considered a total body move. However, I do love its core benefits. 
**Remember- flat back, bottom down and core engaged to get the full effect of the plank. 
For more information about these exercises, or for information on training with Kirsten, give us a call at 901-522-1559! 
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BUTTERNUT SQUASH QUINOA WITH KALE, CRANBERRIES, WALNUTS AND GOAT CHEESE

10/22/2014

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Recipe type: Salad
Serves: 4
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INGREDIENTS
1 small/medium butternut squash, diced
1 large leaf of kale, stem removed
½ cup cranberries 
¼ cup walnuts, toasted
¼ cup crumbled goat cheese
1 cup quinoa
2 cup chicken stock
olive oil
salt and pepper


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Pumpkin Spice Breakfast Shake Recipe by Personal Trainer, Kirsten!

10/20/2014

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Pumpkin Spice Breakfast Shake
Who doesn't love pumpkin in the fall? What better way than to start your morning with it! 
Smoothies/shakes  are perfect for on the go--make in advance and freeze them. 



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Ingredients:

1.  1/2 cup Pumpkin Puree--try to stay away from Cans that say pumpkin Pie mix--its mainly sugar. You can also make your own pumpkin puree if you are feeling ambitious. 


2. 1/2 cup Coconut Milk or Almond milk---personal preference 


3.  1 Banana


4. 1/4 cup of flax seed meal 


5. Extra add ins--Tbsp. Chia Seed, Nutmeg, Cinnamon, Pumpkin Pie Spice, Protein Powder, Vanilla Extract. 



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Here's Some Motivation!

10/17/2014

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What is your motivation?! We asked Kirsten what favorite quote she lives by and she gave us a few!

 “Live, don't just exist.” 
 “It doesn’t get easier, you get better.”
 “Food is fuel.”
 “Finish strong”  
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Exercise of the Week: Neutral Grip Shoulder Press

10/13/2014

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This week we are focusing on your shoulders! 
Tips: 1. With the dumbbells in hand and your wrists facing each other press the dumbbells up above your head and then back down to the front of your shoulders.


2. Stand with your knees slightly bent and your abs tight. Be sure to press straight up and not in front of you. 
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Zucchini Crust Pizza Recipe

10/3/2014

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Kirsten, our Personal Trainer of the Month has given us a couple of her favorite recipes!  We couldn't resist posting this one...     
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     I look at food a little differently---Whether you want to call it Clean, Whole 30, or Paleo, this recipe adheres to it all and just in time for fall! 

     Fall brings football and football brings lots of food--one popular being pizza but here is my different take on pizza....
Don't knock it till' you try it. 



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Exercise of the Week: TRX Inverted Row

10/3/2014

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If you haven't ever tried the TRX bands, here is a great way to build your body weight strength. This exercise works your back and biceps.
Tips: 1. Start with your arms straight and your body in a straight line, then pull yourself towards the band using your back letting your elbows meet your sides. 

2. The farther away your feet are from you, the harder it is.

3. A harder progression of this exercise would be with your feet elevated and your body parallel to the floor. 

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