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Chia Seeds-little powerhouses of nutrition!
To run or not to run...that IS the question!
Quinoa...a protein powerhouse
4th of July


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Chia Seeds-little powerhouses of nutrition!

If you are in your forties or beyond, you probably remember Chia Pets- little green growing seeds that produce a mat of green that grows into various animal shapes.  Well, these seeds are better than mute pets! The chia seeds can be a great addition to casseroles, cereals, breads, salads, or whatever you want to boost with a source of fiber (5 grams/Tbsp.!), protein (3 grams/Tbsp.)calcium (8% RDA), iron (6 % RDA), and magnesium (10% RDA) Chia seeds can be soaked for 5-10 minutes  to produce a gel that can be used in place of eggs in a recipe!

To run or not to run...that IS the question!

Wow, it's been too long since I posted a blog!  My apologies!  I would like to touch on a point regarding workouts that seems to be controversial - namely, whether to add cardio at the end of a weight training workout.  I have told people to feel free to do that...warm up for 5-10 minutes, weight train with a level of intensity that challenges your muscles so that the last three repetitions are very difficult to execute, stretch, and if you have the energy and time, hit the treadmill for 30 minutes.

Quinoa...a protein powerhouse

Ok, if you're like me, you've been seeing this strange word in recipes and magazine articles, and you, like me, have probably pronounced it "kwi-noa".  However  you pronounce it, quinoa (pronounced "keen-wah") is one of the easiest foods to prepare and provides a whopping  8 grams protein and 5 grams fiber per cup.
• Quinoa contains all nine of the essential amino acids humans need to stay healthy

• Quinoa is a rich source of calcium, magnesium, manganese, iron, B vitamins, vitamin E, copper, zinc and dietary fiber


Chia seeds aren't only good for making funny little animal shapes from the sprouted seeds  (Chia Pets!) - they are a nutritional power-house!  These little seeds have dozens of uses.  They can be used to thicken other foods, because when they get wet, they form a gel-like substance around the seed.  They are a complete protein source, full of omega 3 fats, a form of soluble and non-soluble fiber, can be sprouted for an extra nutritional punch to your diet, and the list goes on.

4th of July

FitnessWorx will be closed for the 4th of July...members only - use your access codes.  Zumba® classes will resume on Thursday at 5:30. Have a safe and happy 4th!

No Zumba

I am so sorry to announce that there will be no Zumba Fitness class today (Monday, June 25th) at FitnessWorx Health Club.  Both Trina and Jess are working and I am traveling home from Texas.  Jess was originally not scheduled to work, but her work schedule changed.  I hope to get a calendar of both Jess and Trina's work schedules so that we will know ahead of time and I can get that schedule out to you. Don't let this change your cardio plans...come and use the cardio equipment at FitnessWorx and

Today is YOUR day...make the best of it

School is out and summer is on the way!  It's time to get your beach body at FitnessWorx Health Club! It will take some determination, but won't it be worth it to shed some unwanted body fat and build some lean, toned muscle?  All you need is the "WANT TO", the KEYS to reaching your goals, and APPLY WHAT YOU HAVE LEARNED!  It doesn't take six hours a day in the gym, as some people suppose.  Just a half hour to one hour of resistance training three non-consecutive days a week, 20 minutes or more of moderately intense-intense interval cardiovascular exercise at least three days/week, and eating clean six days/week and you will be amazed at the changes YOU can make, not only in how you look, but in your overall health!

Importance of rest to gain muscle

When we bought FitnessWorx, I had been an "at home" mom for nearly twenty-five years, and I had never heard that muscle requires more calories to sustain it than fat.  I didn't know that a faster track to reaching my weight-loss/fat-loss goals was to build muscle by weight-training.  I, like many women I talk to,  thought weight-training was for men who wanted to be more macho and look like those steroid ridden men on the covers of magazines.I am now more informed and have learned by experience that I need to weight/resistance train to reach my fitness goals, and so do you.

Loving Transformation workout - 5-25

If you are needing a change in your workout plan, try Bill Phillips' Transformation 5-25 workout.  You can view it on the Transformation website at and actually watch Bill perform this great workout.  It only takes 30 minutes if you include a 5 minute warm-up.  It is a circuit  workout, so you perform one set of 10 repetitions of each exercise for a muscle-group - no rest between sets.  After you finish a circuit, wait 2 minutes and start the circuit over for a total of 5 times.

Extra virgin coconut oil and its benefits

If you aren't familiar with the benefits of extra virgin coconut oil, it's time to learn about this wonder food!  Research shows that extra virgin coconut oil is anti-fungal, anti-bacterial, and though it isn't technically anti-viral, it does render viruses harmless.  This oil is liquid at 75° and solid at temperatures below 75°.  It can be used to cook with, and unlike unsaturated oils, is not damaged by heat, oxygen, or light.  This oil is a medium-chain triglyceride, and is used by your body as energy, not readily storing as fat on your body.
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