Gold's Gyms of Wenatchee Valley
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TRX & Kettlebell Workout


Equipment needed

1 Kettlebell

TRX strap


Warm Up

Sumo squat hamstring stretch with overhead reach 15 reps

Take a wide squat stance, squat down, and grab your toes

Hold your toes as you raise your hips up and straighten your legs

Bring your hips back down and let go of your toes

Raise your arms up over your head as if reaching up and stand

Repeat until you have done 15 reps


10 to one drop ladder

Start with 10 reps of each exercise, then do 9, then 8, all the way down to 1.

For added difficulty try to do the whole ladder without putting the Kettlebell down.


Kettlebell 2 Hand Clean------|

Kettlebell Goblet Squat-------| 10-9-8-7-6-5-4-3-2-1

Kettlebell 2 Hand Press------|


Rest one minute


5 rounds

TRX rows - 80% (10) Kettlebell Swings - 10



by Heath Baker CPT



Garlic Shrimp & Quinoa



 4 tsp. extra virgin olive oil divided

 1 pound raw tail on shrimp, peeled and deveined
1 tsp. kosher salt, divided
1/2 tsp. chili powder, divided
1/3 cup finely chopped onion
3 cloves garlic, minced
1 cup uncooked quinoa
1/4 tsp. cayenne pepper
2 cups chicken broth
1 large lemon
3 T. fresh parsley
Heat 2 tsp. olive oil in skillet over medium high. Add shrimp, sprinkle with 1/2 tsp. salt and 1/4 tsp. chili powder. Saute just until shrimp are pink, about 3 minutes. Remove to a plate.
Heat remaining oil is same skillet, add onion. Cook until it begins to soften.Add garlic and cook until fragrant. Add the quinoa, cayenne,and remaining salt and chili powder. Stir to coat and brown for 2 minutes.Pour in the chicken stalk, increase heat to high and bring to boil, Once boiling, cover and reduce heat to a simmer. Simmer until quinoa is tender 12-15 minutes. Fluff with a fork.
Zest the lemon into the pan,  then juice the lemon and sprinkle with parsley. Toss to combine, then top with the shrimp and serve.
4 sevings
218 calories per serving



Dana Lowe
Certified Fascial Stretch Therapist
ACE Certified Personal Trainer
Golds Gyms of the Wenatchee Valley
509.663.4965 (Wenatchee)

Fitness Review: Bosu Balls

The Bosu Ball is a multipurpose fitness device that is a must have for any home or commercial gym. It was developed in 1999 by David Weck. Bosu is an acronym for Both Sides Up or Both Sides Utilized. Coming to the mechanics, Bosu ball has a flat platform on one side. On the other side, there is a rubber dome that resembles a half exercise ball. You can use either of the two sides – the flat or the rounded depending upon your workout routine. It helps expand your movement abilities, remodels your body and strengthens your mind.


The Bosu Ball has 3 great benefits:

Balance Training: Awareness of your body positions and building inherent strength. An improvement in gait and overall balance that lowers the risk of falls in older adults.

Increased Flexibility: Fine tunes sports skills and helps in sensing the presence of a neighboring body.

A Cardio Workout: Provides core training and enhances endurance.


A Bosu ball can also help a person in recovering from injuries and eliminates back pain. Squats performed using the ball activate the lower limb muscles and are very beneficial for rehabilitation.



information from

Gavan Welty CPT

Gold's Gym of Wenatchee Valley


Chewy Paleo "Granola" Bars




2 cups finely chopped nuts
2 cups finely shredded unsweetened coconut 
1 teaspoon cinnamon 
1/2 teaspoon salt (don't use if the nuts are salted)
2 tablespoons almond flour
1/2 cup melted coconut oil 
1/2 cup honey
1/4 cup almond butter
1 egg
1/2 cup chocolate chips 
1. Preheat oven to 350 and line an 8x8 pan with parchment paper.
2. In large bowl combine nuts, coconut, cinnamon, salt and almond flour.
3. In small bowl, mix coconut oil, honey and almond butter. Microwave 10-20 sec. if needed to get it  esmooth.
4. Pour into dry ingredients and mix well. Add the egg and mix again.
5. Dump into pan and rests down to make very firm.
6. Bake 30-32 min. Edges will be slightly browned.
7. Once removed from oven press down again with a spatula.
8. Cool, cut into 10 bars. Melt chocolate in microwave at 10 second intervals until smooth. Drizzle over bars.
9. Store at room temperature.




Dana Lowe
Certified Fascial Stretch Therapist
ACE Certified Personal Trainer
Golds Gyms of the Wenatchee Valley
509.663.4965 (Wenatchee)