- Plan ahead: give yourself 1 hours at the beginning of the week to make a weekly meal guide. Map out what you’ll be eating every day for the next 5 days. Make sure each meal has fiber packed fruits or vegetables, a healthy amount of fats and carbs, and a good amount of protein. If you need some inspiration, visit our Healthy Recipes Pinterest board!
- Prep your meals: give yourself another 1-2 hours (once at the beginning of the week and once in the middle of the week) to prep your food. Cook lean proteins like chicken, fish, tofu, or beans and lightly season. Make a couple of different fresh or cooked vegetable combos like broccoli, green beans, kale, carrots, or asparagus, and some sliced fruit. Whatever you decided to do, prep the food enough so that is can be easily eaten and not a pain to prepare in the moment (you’ll be more likely to opt for a take out meal instead of a meal from home if it takes too long to prepare at lunchtime)
- Get acquainted with your kitchen tools: there are lots of kitchen gadgets and appliances that are designed to make meal prep a breeze. From crockpots, to food processors, to even your microwave, you probably already have most of these items in your kitchen already.
- Add some spice: if you’re feeling bored with your normal brown bagged lunch, add some seasons or dressings to give it some excitement. Sriracha (a tiny bit goes a long way), mustard, bbq sauce, red pepper flakes, rosemary, lemon pepper, lemon/lime juice, salsa, balsamic vinegar and EVOO,
- Make it pretty: you’ll be so excited to eat your prepared meal when it’s housed in a nice container. If you have a combination of food items, look for a reusable container that has separate sections to help divide it up. Either way, use a container that easily holds your entire meal in a neat and secure way. Don’t forget to pack utensils in case you’re noshing on-the-go!
We’re so excited to welcome Spring and the beautiful weather. In observance of Easter, all of our clubs will be operating under holiday hours.
It’s nearly T-shirt and tank top season. The big question is, are your arms ready? If not, you still have time to start toning your upper arms so you can rock those tops in style and confidence. Follow these exercises for firming triceps; it’s as easy as 1, 2, 3!
- Classic Pushups - like they say, it’s an oldie but a goodie. For a great triceps workout, performing a classic pushup helps strengthen not just triceps muscles but also abdominals, pectorals, deltoids, and trapezius as well. Make sure you keep your back straight and in line with hips while lowering towards the floor. For an added challenge, alternate lifting one leg 6 inches off the ground as you lower into your pushup. This variation will challenge your core and upper body strength more and improve your balance.
- Triceps Dips - start by sitting on a stable bench or chair. Extend both feet out in front with knees slightly bent. Lift yourself up off the chair with body weight supported on straight arms with fingers facing outward. Lower your torso down slowly, keeping your back straight, knees bent, and hands stable until your elbows are bent at a 90 degree angle. Slowly rise back to start position.
- Triceps Extensions - this can be performed in a variety of variations. You can either lay on your back, with knees bent and dumbbells at your side. Raise dumbbells up with arms straight, then slowly lower weights down, bending at the elbow about 3-5 inches away from the sides of your head. You can also perform this exercise in a standing position with a cable machine. Pull cable down and towards you with straight back and slightly bent knees. Release cable slowly back to start.
We are thrilled to announce that our new downtown club, located at 1012 K Street, will officially open the week of April 28th!
- Turkey and cheese roll ups. This protein packed lunch option makes eating on the go easy. Simply take a string cheese stick and wrap sliced turkey meat around the cheese. For a creamer option, spread low fat cream cheese on a slice of turkey and roll. Add cucumber or carrot slices for a crunchy dose of veggies.
- Salad shakers. You may have seen these on Pinterest, but if you haven’t, fill a mason jar with all your salad fixin’s starting with liquid items on bottom and move up to dry ingredients and lastly your leafy greens. When you’re ready to nosh, just give your jar a good shake to mix ingredients together. Visit this blog for lots of mason jar salad ideas and don’t forget to pack yourself a fork!
- Pita pouch. Instead of your traditional PB&J on wheat, try stuffing a whole wheat pita pocket with your favorite fresh ingredients. Try mixing avocadoes with a little lemon juice and pepper, add in mozzarella cheese, cherry tomatoes, sliced onions, lettuce, and olives for a mediterranean delight. Or go for a chicken waldorf variation, mix finely chopped cooked chicken with low fat plain greek yogurt, chopped apples, walnuts, celery, and grapes. Sprinkle in salt and pepper to taste.
- Quinoa cakes. Cook quinoa according to directions. Mix minced garlic, cubed butternut squash, chopped kale and onions, 1 egg, and olive oil. Form into small 2” rounds and let rest in fridge for 30-40 minutes. Fry in a nonstick pan (using coconut oil or olive oil for frying) until outsides begin to brown, approximately 2 minutes (gently smash the cakes while cooking and flip over mid way through). Now you can throw these in a travel container for a quick on-the-go lunch.
Quick Prep Tip: spend 60 minutes on Sunday night prepping all your easy lunches for the week. Store in clear containers (or jars) for grab-n-go ease. Also, keep a bowl or box of non-perishable items such as nuts, crackers and fresh fruit like bananas, apples, or oranges that you can snag for your lunch box.
FIRST DAY OF SWIM LESSONS! Children are often nervous for their first day of swim lessons, even if they have taken them before. They are going into a new environment with a new person.
- Citrus Heights
- Elk Grove
2013 was a breakout season for the Folsom Bike women’s team, which included victories at Copperopolis, Sea Otter, Dunnigan Hills and Folsom Classic. In 2014, the team plans to maintain its level of excellence and strive to contend with NorCal’s top teams and riders as they target prestigious NCNCA road races and criteriums.
- Marley Smith – 2013 U.S. Masters Road National Championship silver medalist and Cal Fit Group Fitness Instructor at the Roseville and Rocklin locations
- Danielle Haulman
- Heather Lipana
- Sofia Marin
- Claire Morgan
- Diane Moug
- Heather Van Sickle
- Judy Wexler
The day my youngest child started preschool I realized I didn’t have any more excuses. I knew that working out was the only way I was going to get back to my pre baby weight. I looked in the mirror and decided that enough was enough; I didn’t like that when I looked in the mirror I didn’t feel like I was looking at myself. I looked up local gyms and signed our family up at California Family Fitness that day.