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We asked our Personal Trainer of the Month, Kirsten, what her favorite exercises...check them out below!
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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Recipe type: Salad Serves: 4  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  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.  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. 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” 
This week we are focusing on your shoulders!
 Kirsten, our Personal Trainer of the Month has given us a couple of her favorite recipes! We couldn't resist posting this one...  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. 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.
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