Blog Weekly Updates: Renovation, Recipes, Workout Tips, and Staying Healthy


Weekly Updates: Renovation, Recipes, Workout Tips, and Staying Healthy

  • by Brennan Young
  • November 11, 2013

Renovation Update!

We love to see both members and non-members checking out the new space through the storefront windows! Electrical and plumbing crews have been working for several weeks to complete internal work.  Sheetrock is scheduled for friday and once completed, crews will be able to put in the new flooring.  New Glass will be put into place during the next couple of days as well.  Keep checking out the blog and be sure to ask us if you have any questions about our new addition!

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Three Morning Habits That Can Wreck Your Day


So many things can make for a less-than-ideal morning: like hitting a traffic jam in the middle of your commute or realizing you’ve forgotten an umbrella just as a downpour hits. Some things are out of your hands—but other little morning habits could be starting you off on the wrong foot. Set yourself up for the best day possible by nixing these bad-for-you a.m. behaviors.

You Drink Coffee Too Early
Is there really a bad time for coffee? Yup. Energy levels rise naturally when you first wake up, so drinking coffee then causes an extra energy surge that can leave you jittery, says Steven Miller, a Ph.D. candidate in neuroscience at the Uniformed Services University of Health Sciences in Maryland. You’ll reap the most benefits from coffee if you save it for an hour after you’ve gotten out of bed. That’s when your energy levels begin to plummet, so coffee keeps them up well into the afternoon.

Your Breakfast is Too Small
A handful of berries mixed into a container of Greek yogurt may sound like the perfect healthy breakfast, but it can set you up to binge in the afternoon. Not only is it just not enough food, but it’s also lacking in some nutrients that are key to ensuring you feel full until your next meal, says nutrition expert Michelle Davenport, Ph.D. A filling breakfast should consist of around 15 grams of protein, 2.5 grams of fiber, complex carbs, and some healthy fat, says Davenport. A morning meal that contains all of those isn’t going to clock in at less than 450 calories—it’s just impossible—so you’ll want to make sure your breakfast’s at least that big. 

You Check Your E-mail First Thing 
This is one nasty habit you should break ASAP. Checking your inbox the moment you open your eyes in the morning can set you up for stress all day long, says Melissa McCreery, Ph.D., founder of Too Much on Her Plate. Instead of worrying about work first thing, focus on starting your morning with an activity that calms you—exercising, sipping a cup of tea, or talking to a roommate. This will actually help boost your productivity and get your creative juices flowing—which will pay off at work way more than checking that e-mail from your boss would.



The Ultimate Lunch Time Workout 
Deadlift with Press
Stand with your feet hip-width apart and hold a dumbbell in your right hand; push your hips back until the weight is just below your knees (a). Push your hips forward and pull the weight to your chest, then quickly rotate your palm away from you and press the weight directly overhead (b). Slowly reverse the movement to return to start. That’s one rep. Do six, then repeat on the other side.
Single-Leg Dumbbell Row
Holding a dumbbell in each hand, stand on your right leg, bend forward, and raise your left leg behind you, arms straight, palms facing your leg (a). Row the weights to your chest, elbows out (b), then lower. Do six reps, then switch legs and repeat.
Negative Push-Down
Start In a pushup position, with your body in a straight line from head to heels (a). keeping your back flat, bend your elbows and lower your body as slowly as possible (b). Return to start. That’s one rep. Do 12.
Split Squat with Arnold Press
Hold a pair of dumbbells above shoulder height, elbows bent and palms facing you; step your right foot forward about two feet and bend both knees. Hold this position (a). Press the weights overhead, rotating your palms away from your body (b). That’s one rep. Do six, then switch sides and repeat.
Anchored Side Leg Raise
 Lie on your left side, legs and hips stacked, arms straight out at shoulder level; hold a dumbbell with both hands (a). keeping your upper body steady, slowly lift both feet four to six inches off the floor (b). Pause, then lower. That’s one rep. Do 10, then repeat on the other side.


Recipe of the Week

recipe 11-11-13

Warm Zucchini, Corn, and Black Bean Salad

In a large pan with olive oil on medium high heat saute:

-2 medium zucchini, diced

-2 ears of corn, cut off the cob

-1 small red onion, diced

-1 jalapeno, seeded and diced

-2 garlic cloves, minced

-large pinch of coarse salt

When zucchini starts to get tender (I cooked mine for 7-8 minutes, but you can cook it as long as you like, depending on how small you diced it, and how firm you like it), add:

-2 cups of black beans, drained and rinsed

cook for a few more minutes until beans are heated through.

turn off heat and add:

-zest of 1 lime

-juice of 1 lime

-a large handful of chopped cilantro

mix together and enjoy!


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