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Friday
Dec182015

New Years Jumpstart Workout

Don’t wait until January to start your resolution. Come in today and get a short workout to increase your heart rate and define your muscles. Starting from top to bottom, do 3 sets of 12reps each. Once you are done with the circuit, finish off with 15 minutes on the row machine with a resistance level 8. 

 

1) Hammer Curls

 

2) One Arm Dumbell Extension

 

3) Upright Row

 

4) Chin-Ups

 

5) Glider Pikes

 

6) Medicine Ball Rollouts

 

7) Squat Jumps

 

8) Slide Squat Jumps

 

 

 

 

Daiam Navarro BS, ACSM Certified
Personal Trainer
Gold's Gyms of Wenatchee Valley
Monday
Dec142015

Apple Cinnamon Quinoa Breakfast Bites

Yield: 26 bites

Ingredients:

  • 1 cup cooked quinoa
  • 1 cup quick oats
  • 1/2 teaspoon cinnamon
  • 1/2 teaspoon nutmeg
  • 3 tablespoons brown sugar
  • 1 tablespoon granulated sugar
  • 1 tablespoon maple syrup
  • 1 cup chopped apples (I used macintosh, but any type should work nicely)
  • 2 eggs, lightly beaten

 

Instructions:

1) Preheat oven to 350 degrees.

2) In a large mixing bowl, add your cooked quinoa and quick oats. In a separate smaller mixing bowl, combine your cinnamon, nutmeg and sugars and then add the spice mixture to the quinoa and oats. Then add the maple syrup, apples and eggs and mix until just combined.

3) Spray your mini muffin pan (24 count) with non-stick cooking spray. Make sure to spray the top of the pan as well. The quinoa bites will overflow out of the cup a little bit, so you don't want the tops to stick.

4) Fill each muffin slot with 1 tablespoon of the mixture and bake for about 15-20 minutes. Serve warm!

 

Nutritional Information Per Bite

Calories - 38

Fat - 0.7 grams

Protein - 1.2 grams

Fiber - 0.6 grams

Carbohydrates - 6.25 grams

Weight Watchers Points - 1 point per bite

 

 

 --

Dana Lowe
Certified Fascial Stretch Therapist
ACE Certified Personal Trainer
Golds Gyms of the Wenatchee Valley
509.663.4965 (Wenatchee)
Thursday
Dec102015

Gift Ideas for Fitness Fanatics

We all know someone who love to workout. Heck, that person may even be you! And with the holidays coming up, we could all use a little help when figuring out what to get for our gym-goers. Here are just a few great gift choices that we love!

 

INFUSION WATER BOTTLE

Fit fanatics have to drink a lot of water to stay healthy—and this jug makes hydration extra tasty. Drop any fruit into the pitcher and voila: fruit-flavor-infused water in minutes.

 

POLAR HEART RATE MONITOR

Great gift for anyone who wants to take their workout to the next level. Tracks your heart rate and how many calories you have burned. The best part? Easy to use and no 


Body Massage/Roller Stick

 

At only 18 inches long and 1.5 inches wide, it’s got a lot of muscle to help relieve tension, stiffness, and tight knots, plus it allows for more targeted self-massage due to the independently rotating cylinders. Great for any athlete that could use a little help with recovery.

 

 

Fitbit Charge

 


The Charge tracks steps, distance, calories burned, floors climbed, and active minutes. It also monitors your sleep, wakes you up in the morning, and comes with caller ID! Great for the on the go athlete to keep up on their goals!

 

 

Gaiam Yoga Set

This kit has everything a newbie yogi needs—and every item is designed to last. The Athletic 2gripMat is longer and wider than others, with dry-technology for grip in even the sweatiest classes and support to protect joints. Plus, it’s made without the six most harmful phthalates. The hypoallergenic Athletic maxTowel covers the entire mat to keep it dry, and the 10-foot long maxStrap helps people of all flexibility levels work on getting into any pose.

 

Umoro One Shaker Bottle

The Umoro One is great for carrying protein shakes, meal replacements, water enhancers, and sport supplements. The storage compartment is completely leak proof! Now you don't have to keep plastic baggies of mix with you: just one bottle, a push of a button and BAM.

 

 

Balance Ball Chair

Just because someone loves fitness doesn't mean they have the time to crank out an hourlong workout each day. Help them out by purchasing this balance ball chair, so they can work out their core while working up a spreadsheet.

Friday
Dec042015

Holiday Survival Tips

With the holidays finally here, we all can get a little caught up in the hussle and bussel of the season. Here are a few quick tips to keep you healthy, active, and sane during this crazy joyous time of year!
1. PLAN AHEAD - December is usually a very busy time for most people. Shopping, parties, decorating, tree hunting, snowman building, etc can really reak havoc on your fitness routine. Take the time to look ahead to plan andprioritize your workout days and times accordingly. 
2. HEALTHY SNACKING - If your office is a world renowned meca of holiday goodies, then it's very helpful to come to work with healthy options to keep you from snacking on the fat and sugar laden treats throughout the day. Brian Wansink, PhD, director of the Cornell Food and Brand Lab in Ithaca, NY, in his book Mindless Eating, writes that eating 100 extra calories every day can lead to a 10-pound weight gain over the course of a year. Choose your favorite fruits and veggies and low fat protein sources. These will not only satisfy your need to gnash, but also help you feel full which means you'll be less tempted to eat the sweet stuff.
3. PARTNER UP - There is security in numbers. There is also accountiblity. And with our present technology it's never been easier to stay connected. You and your partner (or even a whole group of people) can help each other get to the gym, leave the christmas cookies at the store, and navigate the office holiday party.
4. SLOW DOWN - It's so easy to get swept up in the all the goings on. Take the time to slow down, and really enjoy those things you love most about this time of year. 
Happy Holidays
Darcy West
Director of Culture and Customer Experience

Gold's Gyms of Wenatchee