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Meet our December Personal Trainer of the Month, Star!  Certifications
ACE Certified Personal Trainer RRCA Certified Running Coach ITCA Certified Triathlon Coach Owner/Coach: Star Runners Experience 10 Years of Experience as a Trainer Specialties Pre and Post Natal Fitness Functional Strength for Athletes Running Triathlons Training for Endurance Events
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Renegade Row
What it works: Upper Back Muscles Tips to Remember: Keep body squared up and focus on using your back muscles to lift the kettlebell Recommended Reps: 3 sets of 12. Make sure to do the same amount on each side 
For more information on this exercise, or for information on training with one of our Certified Personal Trainers, give us a call at 901-522-1559!
 Our November Personal Trainer of the Month has shared with us his three favorite exercises as well as his favorite foods to eat! For more information on training with one of our Certified Personal Trainers, give us a call at 901-522-1559 or email us at [email protected]
Get the Skinny on Holiday Weight Gain  Food for thought: The holidays are right around the corner and you have worked hard all year, watched what you've eaten, and fit in as much exercise as you could! But that doesn't mean it is time to let your guard down now! Even though the average person does not put on a significant amount of weight over the holidays, it has been proven that weight gain is usually permanent and can really add up over the years.
BACK LUNGE WITH SHOULDER PRESS What it works: Shoulder, Glutes, Quadriceps
Tips to Remember: Place kettlebell in the opposite hand of the foot stepping back. Press weight up as you step forward. Recommended Reps: 3 sets of 12 on each side.  For more information on training with one of our Certified Personal Trainers, or for more information on our Kettlebell Series, give us a call at 901-522-1559!
It's week two of our Kettlebell Series! For our third exercise we are focusing on those glutes and inner thighs with the Plie Squat!
We are starting a new series and adding it to our Exercise of the Week blog posts! Each week for 5 weeks, we will share two exercises you can do with the kettlebell! These posts will include information on what muscles the exercise works, tips to consider, and recommended reps, so what are you waiting for...get up and try the first exercise, the kettlebell swing!
If you like this, you'll love these: We found this yummy recipe on MyFitnessPal and it looked too good not to share!  Harvest Salad with Creamy Pumpkin Balsamic Vinaigrette
Ingredients For the dressing (makes 8 servings)
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! 
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!
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