The holidays are definitely upon us, with schedule adjustments as kids have programs and adults have parties! I’ll send out emails weekly and more often with reminders. For this week please note the following:

  • Sun Dec 11: Normal schedule with training at 935 and Step at 10:35. 
  • Mon Dec 12: We’ll have Step at 935 and Zumba at 530 pm. All training as usual.
  • Wed Dec 14: No training, but we will have a special Yoga class at 830 and MixxedFit at 530 pm instead of 635. If you want to workout that afternoon let me know and I’ll hook you up with someone who has a key.
  • Fri Dec 16: We’ll have morning training and Step, but nothing that evening. We can hook you up with a key.
  • Sat Dec 17: No training on this day. Again, we can hook you up with a key

(Also, please don’t forget to make your payment for this month; if you need to make arrangements for later payment just let me know ????)

Below are some highlights from the article, but best to read the entire thing at the link. 
“It’s also possible to split adult ibuprofen or acetaminophen to give to children, with dosing based on the child’s weight. In Canada, which has been dealing with a shortage of children’s medications for months, pharmacists at the University of Toronto and its affiliated children’s hospital, SickKids, created a chart to show parents how to do this safely.
First, never give aspirin to someone younger than 18. Aspirin given to children during a viral illness has been associated with a rare but serious condition called Reye’s syndrome, which causes swelling in the liver and brain.
A cold bath will lower their body temperature, but it doesn’t reset their internal thermometer, so when they get out, a cold bath can trigger a rapid rise temperature that increases the possibility of a seizure, she said.
A better idea is to apply cool compresses to the forehead, the back of the neck and even under the armpits to relieve discomfort.”

Meds for kids with pain and fever are in high demand. Here’s what to do if you can’t find them

Cranberry Salsa

If you use artificial sweetener the entire bowl has only 350 calories. It’s perfect on Salmon, tortilla chips, and by itself  ????

  • 1 12-ounce package fresh cranberries
  • 1 granny smith apple, peeled, cored and chopped
  • 1/4 medium red onion, peeled and roughly chopped
  • 1/2 large red pepper, roughly chopped
  • 3/4 cup granulated sugar (I used 6 packs of Truvia)
  • 1/3 cup no-sugar added applesauce
  • 1 tablespoon fresh lime juice
  • 1/4 cup fresh cilantro
  • 1 jalapeno, seeded and diced (use the seeds if you want more heat)
  • 1/2 teaspoon salt
  • 1/2 teaspoon black pepper


  2. Combine all the ingredients in a food processor or blender and pulse until combined (and it is the texture you want).
  3. Refrigerate for at least 2 hours to give the flavors a chance to meld. It can be made and refrigerated for up to a week or longer.
  4. Serve with tortilla chips, on salmon, or as a quick snack.

Yummy Fresh Cranberry Salsa – Mel’s Kitchen Cafe
This cranberry salsa will make you feel like a celebrity. At least it did for Brian. He brought it to several events last week and every time, he returned with …

What do cranberries do for your body?

The cranberry is perhaps best known for its role in preventing UTIs, especially for those with recurrent infections. The high level of proanthocyanidins (PACs) in cranberries helps reduce the adhesion of certain bacteria to the urinary tract walls, in turn fighting off infections (AlamoShape tip: not sure this has been scientifically proven, but anecdotally, it has merit.)  Many of these phytonutrients offer antioxidant, anti-inflammatory, and anti-cancer health benefits. Cranberries are a very good source of vitamin C, dietary fiber, and manganese, as well as a good source of vitamin E, vitamin K, copper, and pantothenic acid.

Nutrition facts for Cranberries

Amount Per [1 cup, whole (100 g) \/]1 cup, whole (100 g)
Calories 46
% Daily Value*
Total Fat 0.1 g0%
Saturated fat 0 g0%
Polyunsaturated fat 0.1 g
Monounsaturated fat 0 g
Cholesterol 0 mg0%
Sodium 2 mg0%
Potassium 85 mg2%
Total Carbohydrate 12 g4%
Dietary fiber 4.6 g18%
Sugar 4 g
Protein 0.4 g0%
Vitamin A1%Vitamin C22%
Vitamin D0%Vitamin B-65%
Vitamin B-120%Magnesium1%
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