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Longevity Fitness and Therapeutic Body Work

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Interesting fact you didn’t know about breakfast...

Quick Question: Did you eat breakfast this morning? Of all the meals we eat, breakfast gets the least respect. Here’s what I’m talking about: 1 - Breakfast is the most skipped meal. As many as 25% of us skip it every day! 2 - It’s often an afterthought – or even a problem! Because … 3 - When we do eat it, we want something that’s fast and requires no/little effort. 4 - And it’s even better if we can eat (or drink) our breakfast on the run. The fact is, there are a LOT of studies investigating whether we even need to eat breakfast in the first place. However, many of those studies have linked eating breakfast to ....
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Text Neck

Are you reading this on either your phone, tablet, or laptop? Of course, you are! It’s time to do a quick check … Is your head tilted down in order to see? If you spend a lot of time in this position (and who doesn’t these days?!), you are actually at risk for developing something called “text neck” – if you don’t already have it. Text neck happens when you spend a lot of time with your head forward, shoulders rounded, and your back hunched. Many of us are in this position upwards of 4 to 5 hours a day (or more)! Here’s what happens when you spend a lot of time in that position ... The muscles, tendons, and ....
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Is Your Environment Supporting Your Goals?

This month in our newsletter I’ve been talking a lot about setting the tone for a productive, fulfilling and successful year. And I’m not done yet. :) I want to talk about your ENVIRONMENT and whether it is supporting your goals … … or if it’s hurting you. There are two steps to create a more supportive environment: → First:Your environment should make iteasierto follow through on your goals AND... → Second:It should also make it harder to NOT follow through on your goals. Yes, these are two different things! I have a few examples. If you have set a ....
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Try this for lunch tomorrow...

Have you ever had a chopped salad before? They are the BEST! Because everything is chopped up into tiny portions, you get deliciousness in every bite and that makes them a lunch to look forward to. As an added bonus, because of all that chopped goodness, they require less dressing than most other salads, which is perfect if you have a health or body transformation goal. TIP: taking the time to really chop up those ingredients before you put them in the salad bowl pays off! Feel free to customize this salad recipe to suit your own tastes. Try adding chopped grilled chicken, chopped extra-firm tofu, or stirring in 1 cup of cooked quinoa. Greek Chopped Salad (makes 4 ....
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Kettlebell Training Program - 8 Weeks Begins Monday 11/2

Kettlebell Training Fall 2020 When: Mondays and Wednesdays at 7:15 pm to 8:30 pm starting 11/2/20 thru 12/21/20 = 15 sessions $299.00 for all 15 sessions Maximum 9 participants Benefits: Improve Mobility, Stability, Movement Skill, Work Capacity, Strength Skills Week 1 : foundations for the turkish get up and the sumo deadlift Week 2: turkish get up foundations and the kb swing Week 3: turkish get up foundations and the clean Week 4: turkish get up and the front squat and press Week 5: turkish get up and the high pull Week 6: turkish get up, windmill and the snatch Week 7 and 8: combo and complexes, refine the above skills Sign ....
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Elevated: 21-Day Habits Challenge Starts Monday 11/2

Join us for our Elevated: 21-Day Habits Challenge that begins Monday, 11/2 We think everyone needs a challenge like this right now. Why? Well, it's been a tough year and we are still in the middle of some unpredictable times. Many of us have struggled with keeping their healthy habits going. Right now, there are not a lot of things we have control over and by signing up for this challenge you will get all the guidance and support and motivation you need to control the things in your life that you can control. Exercise. Nutrition. Self-Care. The best part is you join this challenge with our in-person classes or you can join virtually and enjoy everything from home. ....
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Spicy Pumpkin Seed Pesto

Today I have a spicy recipe for you that’s delicious as a topper for grilled chicken, fish, burgers … and it’s also great stirred into veggies, beans, and pasta! It’s proof that you can enjoy gourmet-style meals while eating a “clean” and healthy diet. The bonus of eating healthy whole foods is that you feel great AFTER your meals, too – instead of weighed down and blah. This recipe literally comes together in just a couple of minutes. The pepitas (pumpkin seeds) add a surprising richness to this pesto. I prefer full-fat Greek yogurt in this, but you can use low-fat if that’s what you have on-hand. You can easily ....
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Self Care Checklist

I hope you, your family, and your friends are doing well and staying healthy! For me there have been two big takeaways from this pandemic. 1: People are truly AMAZING. Whether it’s making masks for healthcare professionals, delivering food to the elderly, reading inspiring stories to children over the internet, leaving $100 and $1000 tips at local restaurants, or entire street blocks singing from their balconies… It’s incredible to see how we can all pull together. 2: Your health is PRICELESS. Doing whatever you can to build up and guard your immune system is worth it. So, I’ve put together a quick self-assessment checklist list that I ....
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Choco-Cherry Smoothie

We’ve got a delicious smoothie recipe for you today that is packed with nutrients your muscles (and taste buds) will LOVE. It makes for a great power-packed breakfast or post-workout recovery drink, and it’s surprisingly refreshing. Heads up! It has a few unusual ingredients that will amp up its superpower! Be sure you get unsweetened tart cherry juice concentrate – it probably will be near the healthy bottled juices in your grocery store, depending where you shop. Here’s a quick rundown of why this smoothie is so awesome: → Tart Cherry Juice– This has been found to speed up recovery and reduce muscle soreness. Plus, some studies show it might ....
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How Can We Help With Your Fitness Journey?

I hope you had a great weekend! I wanted to let you know that we are re-opening the gym today and I know many people are hesitant to return to a gym setting so I wanted to share a little more about it and also a few other ways that we can help you with your health and fitness depending on what you need right now. Coming back into our gym means there will be 9 or less participants in our 5,600 square foot building, each person has their own individual workout 'pod' and everything is disinfected in between every session and you never have to share equipment. All pods are at least 6 feet but more like 10 feet away from each other so you can workout, without a mask. We also offer a virtual ....
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Lori Heinke

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