Show up Saturday at 935 am for training and you can get a cardio workout while I deliver the workshop, or come/stay at 1045 am for a sitdown meeting. Sunday at 2 pm will be our third workshop. I hope to see you there!


The greatest need is for kindergarten and first grade sizes 5T/6 and junior high kids sizes small adult. You can contact Sandra Wilder at the Hope task force at the phone number in the flyer, or if you want to bring new or gently used coats, scarves, hats, gloves to our club this evening or tomorrow morning we will deliver them by 4 PM tomorrow afternoon.


Upworthy did a story on this and there’s no hidden gimmicks or costs, just a game a guy made up for his girlfriend and is offering it free for people to play. I guessed it in 4 tries which means I got a D I think, lol. I’m excited to try it tomorrow. You can only play it once a day. I almost gave up before deciding to just throw some letters up. Reminds me of the fun we used to have playing games at the family table.


This is a short article explaining what FODMAPS are and how avoiding them or reducing them in your diet can help with irritable bowel syndrome and other gut issues. When I get a chance I’ll send you the actual low FODMAP diet because if you look at this list it looks like you can’t eat anything, lol, when in fact if you just stick to the lower fodmaps you will have fewer problems and that might be all that you need.

Vegan protein bars

Not for everyone, but those who are wanting to go vegan, I came across this blog with pros/cons of the various vegan protein bars. It’s a good article if you’re looking to try something to help maintain your muscle but aren’t able to get enough of the complete proteins that come from animal sources, or just need something that packs it all into one portable package. You should get 20 grams of high-quality protein in each serving for optimum muscle protein synthesis. Since we are all going to benefit from more muscle mass (higher metabolic rate, more muscle mass = higher calorie burn) you should consider approaching your nutrition in that way. You can get your vegetable proteins scattered throughout the day, but when the complete amino acid profile is present at a meal your benefits will be greater.

23 Best Vegan Protein Bars To Reach Your Fitness GoalsNutrition per bar: 190 calories, 21g protein, 25 carbs, 4.5g fats, 14g sugar. With 21 grams of protein, 190 calories and 5 grams of net carbs, No Cow Bars provide great macros for athletes or
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