Sep 112017

Let’s talk about salt, baby! Sodium in the diet seems to be a fairly popular topic of interest recently. Unfortunately, the diets of many Americans exceed the recommended sodium amounts. This is largely due to the pre-packaged, processed, convenience and fast food day and age we live in. Increased sodium level can lead to many serious health side effects. Therefore, it is important that we educate ourselves on sodium in the diet. Sodium consumption guidelines slightly varies depending on age, health factors, activity levels, etc. That being said, here are a few key points about sodium:

-The basic recommendation for sodium (according to the American Heart Association) is that one eats no more than 2300 mg/day. However, an even better goal for most Americans is to limit dietary sodium to 1500 mg/day.

– For those that sweat A LOT, you do not have to limit sodium so extensively. When you are working out, you sweat out sodium. Therefore, these people should remain under the 2300 mg/day recommendation, but not necessarily the 1500 mg/day suggestion.

-Sodium does not just come from the salt shaker! Next time you are at the grocery store, check the nutrition labels as you walk down the aisles. You would be surprised at some of the foods that contain large amounts of sodium. Because salt aids preservation, the pre-packed, processed foods that we all love are simply loaded with extra sodium.

So, how do we keep our sodium levels in check? Eating a diet rich in fruits, vegetables, whole grains, and lean proteins is preferred for an overall sodium-friendly, heart-healthy diet. Additionally, be vigilant in checking nutrition labels for hidden sodium. Many products have low or reduced sodium options, try investing in these healthier options.

Be Smart, Not Salty! ~Katie

Sep 052017

Knowing when and what to eat before and after a workout can be difficult. That’s why I am here to offer you a few quick tips on how to properly prepare your body to workout, and how to nourish it after you workout.

Firstly, having some fuel in your body prior to working out is extremely important! This will ensure you have enough energy to power through your workout, and keep you from feeling dizzy or tired. Carbohydrates are the primary fuel for our bodies, and therefore, it is essential to eat plenty of carbs pre-workout. In addition, a pre-workout snack should include protein, as protein is what helps our sore muscles repair. Combining carbs and protein in a pre-workout snack is fairly easy! Peanut butter toast, Greek yogurt with fruit, whole-grain cereal with milk, and apple and peanut butter are all super easy snacks that contain a great balance of carbohydrates and protein.

In terms of post-workout nutrition, protein and carbs are the key again! You will want to replenish your body with the energy used via carbs, and once again, you will need protein to help build muscle! Therefore, the pre-workout snack suggestions are also suitable for post-workout snacks. In addition, either chocolate milk or protein shakes are two of my personal favorite post-workout go-tos!

Finally, timing! When before and when after working out should you be eating these nutritious snacks? Everyone’s body is different. Some people can eat minutes before working out, and feel fine, but to others, this would just be a recipe for disaster! Listen to your body and know what works best for you! Generally, eating a snack rich in carbs/protein about one hour before your workout is best, as it gives you readily available energy, but saves your stomach from trying to digest your food as you workout.

Remember, FOOD IS YOUR FUEL, so eat to fuel your workout! If anyone has any further questions about nutrition, feel free to let me know! I would be happy to assist you! ~Katie

Sep 042017

A very warm welcome goes out to new Trainer Amy:

“My name is Amy Aranda and I am a mother, personal trainer, fitness instructor, figure competitor and coach, and a health coach. I began my journey to self-discovery and improvement in 2013 when I began life as a single mom. After joining the gym to relieve my stress and pain I began participating in 5K races and obstacle course races. Finishing the Hard Charge obstacle course race showed me I could do anything I set my mind to and lit a fire inside to accomplish more. I wanted to set goals and crush them. I am a two-time 1st place winner of the NGA Heart of America Natural Classic Figure Competition, Nationally Certified Personal Trainer, Instructor of my own fitness classes, and Coach for figure and bikini competitors. My passion is showing women they are strong and capable of achieving any goal they choose.”

Amy will be leading Small and Large Group personal training sessions at our Kays Drive location:

  • Mondays 4:30pm Small Group / 5:30pm Small Group
  • Tuesdays 5:30pm Large Group
  • Wednesdays 5:30pm Large Group
  • Thursdays 5:30pm Large Group
  • Saturdays 8:00am Large Group / 9:00am Small Group

Interested in working with Amy or any of our other awesome Trainers?
We’d love to have you in the gym! Reach out to us today to get started.

Aug 282017

It’s MEAL PLANNING MONDAY! The best way to stay on track with a consistent and healthy diet despite a busy lifestyle is via meal planning/meal prepping. Therefore, today I present to you some Meal Prepping 101!

1. START SIMPLE! Most likely your first meal prepping experience will not include planning and preparing all three meals a day for a whole month at a time. Start small. Try planning just one meal a day as you start out. For those that work, it is probably best to plan and prep your lunch. This will prevent you from grabbing fast food on your lunch break, and will give you experience with meal prepping to build upon in the future.

2. PLAN AHEAD! Preparation is key when it comes to meal planning. It is easiest to plan out one week at a time. That being said, most people use Sunday as their meal prepping day. Planning ahead includes creating a grocery list. Again, prepping for one week at a time is simplest, considering most only purchase groceries once a week.

3. FOCUS ON THE FOOD GROUPS! When planning and prepping your meals, be sure to focus on including all the important food groups. Include PLENTY OF PROTEIN. In fact, it would be a good idea to make protein your “star of the show,” meaning that you use a protein source such as chicken, fish, tofu, ground beef, etc. as your main dish. Be sure each meal includes CARBOHYDRATES as well. Rice, pasta, bread, potatoes, etc. are easy-to-prep side dishes that ensure you are getting ample carbs in each meal. Cooking your meat in oil or adding butter to your noodles or veggies are a good way of adding a bit of FAT to your meal, in order to create a well-rounded diet. Finally, FRUITS and VEGGIES make perfect side dishes and snacks! They are so easy to prep and pack!

4. CUE THE CREATIVITY! Meal planning does not have to mean boring, and it most certainly does not have to be the stereotypical chicken breast, rice, and broccoli (although this is still a great meal). There are thousands of recipes out there that are simple and quick to prepare. Some ideas include: soups, pasta dishes, stir fry, and salads. All these dishes can easily be made to contain the perfect combination of protein, carbs, and fats. Just surf the web to find some delicious, nutritious, and quick-to-prepare recipes!

Any questions on meal planning? Contact me at to set up a time for a nutrition consult!

Now get out there and #masteryourmonday! ~Katie

Aug 242017

Monday 9/4 Hours & Schedule

Hours: 5:30am – noon || Babysitting: Closed
—–>NO Silver Sneakers←—


6am Large Group Training (GE)
6am / 7am / 8am Small Group Training (Kays)
9am Large Group Training (Kays)


7:30am CX
8am WERQ
9am PUMP

Aug 082017

We are *adding* a new Pilates Reformer session on Wednesdays at 9:30am, beginning on 8/16/17. If you’re been wanting to see what Reformer is all about, now’s a great time to schedule yourself for a session!

Advance registration is required. Remember that Reformer is *included* in your Small Group membership; others can purchase a single session or a package of sessions at the Front Desk.

Interested? Stop by or call the Front Desk today!

[Want more information about Reformer? Go here.]

Jul 102017

We have a few class updates for *this week only* because of staff vacations:

1) BOXING (5:30pm Tuesday) will be replaced with Cardio Kickboxing with Stephanie in Studio B. This should be a fun 45-minute workout and a great complement to your regular boxing class.

2) STEP (5:30am Thursday) will be replaced with Combat with Stephanie in Studio A.

Thank you, Stephanie Jackson!

Jun 282017

We have special hours and an altered class schedule on July 3rd and 4th.
Check out the details below!

*****UPDATE*****: We’re adding STEP at 4:30pm on Monday July 3rd.

Jun 092017

“I started Small Group workouts a month ago and have really enjoyed these sessions! Trainers Josh and Austen change up the workouts every day which makes it challenging and interesting. Shout-out to my new workout buddy Tiffany Buckner who keeps me laughing all through my workout!” ~Stacey Goeke

“It has been a pleasure to work with Stacey. She brings energy to every workout and her personality motivates others to do better. I know she will continue to work hard to meet her fitness goals. She is a true Wonder Woman.” ~Trainer Austen