We will not have training or Step Monday afternoon at 430/530, but we will have training in the morning at 835. Try MixxedFit at 530 pm! We won’t have any training or Step on Tuesday, but we will have Yoga at 830 that morning. Use your key to get a workout in any time we don’t have Yoga going on 😊


This is why we have the seatback down on the medium and short leg extensions (it already leans back a little on the tall leg extension.) The article references ‘bigger’ quads, but don’t let that scare you. What you would really like is firmer leg muscles with less fat and that’s what building muscle gets you. Lose the fat with cardio and good nutrition while you shape and firm your legs with proper form. 

A simple trick to get bigger quads
This new study gives us a simple, effective trick to get bigger quads. It also gives us profound insight into whether it’s possible to subjectively determine how active a muscle is during any exercise. This is definitely one of the cooler and better studies I’ve seen in a while. If you’re into advanced bodybuilding tips, this video is for you. Chapters 00:00 Introduction 02:15 Japanese study 02:39 Study design and main findings 06:12 Subjective muscle activation 12:10 Take home messages Transcript Some time ago I posted an article saying that most people do their leg extensions in a suboptimal


These are not low fat, and peanut butter is not a great choice for your protein needs, but if your kids need a sweet treat, this may be a safer one to have around the house 🙂

·         1 cup natural, unsalted creamy peanut butter 

·         ¼ cup + 2 tablespoons pure maple syrup

·         1 ¾ cups oats


1.      In a large, microwave-safe bowl, add peanut butter and maple syrup. Whisk together until well mixed.

2.      Heat in 20-second increments in the microwave until warm and fragrant, and the mixture begins to dry out (about 4-7 rounds). Whisk in between heating increments. 

3.      Add oats to the peanut butter mixture. Use a rubber spatula or wooden spoon to fold until thoroughly combined.

4.      Scoop and drop balls of cookie dough into the cups of a mini baking pan. Using a spoon, press and flatten mixture until tops are smooth and dough is evenly distributed in the cup. Use extra dough in another pan, or make thicker cups.

5.      Chill in the freezer for 15-25 mins, until firm. Enjoy! Storing instructions below.

3 Ingredient No Bake Peanut Butter Oatmeal Cookie Cups (Healthy, Vegan, GF)Easy, simple & delicious—a quick recipe for soft ‘n chewy peanut butter oatmeal cups that are No Bake! Healthy, Gluten-Free, Vegan, Dairy-Free, No
Print Friendly, PDF & Email