Search

Wed Nov 7, 2018


There's no school this Friday (Nov 9) for kids in both the Public and Catholic School systems, so why not bring them for a workout? Don't be cooped up inside all day! We've got a Parents and Kids Workout class on the schedule at 10:45am at both East and South locations!

------------

On The Minute, building from 50%

Minutes 1 - 4:

⇨3 Position Pause Clean Pull + Hang Squat Clean

Minutes 5-8:

⇨Squat Clean

"Elizabeth"

21-15-9

Squat Cleans (135/95 lb)

Ring Dips

---------------

SIMPLE ENERGY BITES

by Coach Courtney, RD www.vitalitynutrition.ca

Here’s how to make your own homemade "Lara Bars or bites" which I call Simple Energy Bites. You only need three ingredients - dried fruit, nuts, and salt! Use your creativity and favorite ingredients to create variations—including chocolate, apple pie, and cashew cookie. They’re paleo, easy, gluten-free, and delicious! These homemade Simple Energy Bites are a great stored in the freezer and can be quickly thrown into lunchboxes, gym bags, back packs, or anywhere else you need to stash a quick pre-workout snack! These Simple Energy Bites are especially fantastic for athletic youngsters who require more calories to support growth, development, and the demands of physical activity. The dense source of carbohydrates and fats from the dried fruit and nuts make these a great little snack to support the calorie requirements of these athletic youngsters.