Gold's Gyms of Wenatchee Valley
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Gingerbread Energy Bites



1 cup pitted dates, about 12
1 cup toasted pecans
1 tablespoon molasses
1 teaspoon cinnamon
1 teaspoon ground ginger
1/4 teaspoon nutmeg
1/4 teaspoon cloves
1/4 teaspoon kosher salt
2 oz. dark chocolate to drizzle (optional)

Roughly chop the dates and blend in food processor or vitamix. Blend until small bits or paste.
Add toasted pecans, molasses, cinnamon, ginger, nutmeg, and cloves and pulse until combined. The pecans should be in small bits-be careful not to over process or the oils will start to separate. If that happens, just dab off excess oil with a paper towel.
Roll into 1 inch balls and place on a cookie sheet.
Finely chop the dark chocolate and melt in the microwave. Place the melted chocolate into a zip bag or piping bag, snip corner and drizzle over the energy balls. Let chocolate harden in the refrigerator. 
Keep stored in the refrigerator or freezer.
Dana Lowe
Certified Fascial Stretch Therapist
ACE Certified Personal Trainer
Golds Gyms of the Wenatchee Valley
509.663.4965 (Wenatchee)



Kettlebell Review

Kettlebell Review


The kettlebell swing is a perfect example of the uniqueness of kettlebell training. Why? It combines the benefits of resistance training and cardiovascular conditioning in one very powerful exercise. There isn’t an exercise that addresses so many things at once as does the kettlebell swing.

The magicof the kettlebell appears to have something to do with the cannonball shape and the offset handle, which allow you to manipulate the kettlebell much differently than you could with a dumbbell, barbell, or any other training device. The shape and the handle allow you to perform ballistics and grinds. Ballistics are fast, explosive movements, while grinds are slow and deliberate. This allows for a different type of training experience for faster results.

Cody Carlson


Eastmont Gold’s Gym

(509) 884-4965


One Pan Autumn Chicken Dinner

One Pan Autumn Chicken Dinner

~ 4-5 bone in and skin on chicken thighs
~ 4 T olive oil divided
~ 1 1/2 T red wine vinegar
~ 3 cloves minced garlic
~ 1 T each minced fresh thyme, sage, and rosemary, plus more for serving
~ 1 large sweet potato chopped into 3/4 inch cubes
~ 1 lb. Brussels sprouts, cut in half
~ 2 Fuji apples slices into half moons about 3/4 inch thick
~ 2 shallot bulbs sliced into 1/4 inch thickness
~ 4 slices bacon, chopped into 1-inch pieces
Preheat oven to 450 degrees. Pour 2 T olive oil, red wine vinegar, garlic and herbs into a gallon ziplock bag, add chicken and mix to coat the pieces of chicken. Set aside while chopping the veggies.
Place sweet potato, Brussels sprouts, Apple and shallots on a large rimmed baking sheet. Drizzle with remaining 2 T olive oil then toss to coat, season with salt and pepper to taste. Spread into a single layer and place chicken on top. Sprinkle bacon evenly over the top. Roast in oven until golden brown, about 30 min. (Chicken should register 165 in the center). Broil during last few minutes for a more golden skin if desired. Sprinkle with more herbs and serve.

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



Shoulder Injury Prevention

The shoulder is one of the most amazing joints in the body. In fact it is not a 'joint', but rather a 'complex' of 5 joints, over 30 muscles and 6 major ligaments. The shoulder can assume no less than 1,600 different positions! There is more movement at the shoulder joint than at any other joint in the body. As such, it is easily prone to overuse and injury. Shoulder injuries can often be prevented, by following simple guidelines. 


  • Stay in good overall physical shape. Strengthen your wrist, arm, shoulder, neck, and back muscles to help protect and decrease stress on your shoulder. Do stretching and range-of-motion (ROM) exercises for your arms and shoulders.
  • Maintain good posture. Stand straight and relaxed, without slumping.
  • Warm up well and stretch before any activity. Stretch after exercise to keep hot muscles from shortening and cramping.
  • Wear protective gear during sports or recreational activities, such as roller-skating or soccer.
  • Wear your seat belt when in a motor vehicle.
  • Do not use alcohol or other drugs before participating in sports or when operating a motor vehicle or other equipment.
  • Don't carry objects that are too heavy. Make sure children and teenagers use school bags and backpacks correctly.
  • Avoid catching falling objects.
  • Use a step stool. Do not stand on chairs or other unsteady objects.
  • Use the correct body movements or positions during activities, such as lifting, so that you do not strain your shoulder. Do not lift objects that are too heavy for you.
  • Avoid overusing your arm doing repeated movements that can injure your bursa or tendons. In daily routines or hobbies, think about the activities in which you make repeated arm movements. Try alternating hands during activities such as gardening, cooking, or playing musical instruments. Use rest, ice, compression, elevate (RICE) for home treatment.
  • Avoid keeping your arms out to the side or raised overhead for long periods of time, such as when painting a ceiling. If you must do these things, take frequent breaks, and use RICE for home treatment.
  • Consider consulting a sports-training specialist if you are a competitive or serious recreational athlete. The specialist can recommend training and conditioning programs to prevent shoulder problems or injuries.
  • Make sure your child's backpack is the right size with good support. Carrying heavy backpacks may increase the risk of shoulder problems or injury.
  • If you feel that activities at your workplace are causing pain or soreness from overuse, call your human resources department for information on alternative ways of doing your job or to discuss equipment modifications or other job assignments.


Cody Carlson CPT, Gold's Gyms of Wenatchee Valley