GRATITUDE IS ATTITUDE
We celebrate Thanksgiving during the month of November. So, now is a good time to reflect and give thanks for the positive things happening in our lives. But how do we do that on a daily basis? Being grateful or showing gratitude is really about maintaining a different attitude.
“Gratitude is Attitude" means that expressing thankfulness is more than a fleeting emotion. Gratitude becomes a conscious choice to focus on the positive aspects of life by cultivating an appreciation for both big and small things. Eventually, gratitude becomes a habitual perspective you maintain in your daily life.
POST HALLOWEEN MUMMY SNACK
Looking for post-workout snack that doubles as healthy Halloween treat? Well, you’ve come to the right place!
A HALLOWEEN CIRCUIT
This Halloween Circuit is a full-body workout that combines strength training and cardio exercises. If the only equipment you have at home is a pair of dumbbells, this routine is perfect for you. Complete 4 rounds of the entire circuit and get those muscles burning. Rest for 1 minute after each round.
MEET OUR NEW MASSAGE THERAPISTS!
We're thrilled to introduce our newest massage therapists, each bringing their unique backgrounds and expertise to help you feel and move better. From specialized myofascial techniques to relaxing Swedish massages, Paige and Jason are here to support your wellness journey every step of the way.
Remember, we’re offering a special massage promotion this month (25% off all massages through the end of the month)—so it’s the perfect time to try a session with one of our skilled new team members. Read on to get to know Paige and Jason and find the right fit for your needs!
ONE-POT ORZO WITH TOMATOES, CORN, & ZUCCHINI
A nice one-pot weeknight recipe from NYT Cooking! We added extra shredded chicken to this one but you could also add beans or tofu for a vegetarian version!
WHY CARBS AREN’T AS SCARY AS YOU THINK
Carbohydrates have unfairly earned a bad reputation in recent years. With the rise of fad, low-carb diets, many people have started to fear carbs, believing that they are the primary cause of weight gain and poor health.
However, carbohydrates are an essential macronutrient that provide our bodies with energy, support brain function, and play a crucial role in athletic performance and recovery. Far from being harmful, the right types and amounts of carbs can enhance overall health and well-being. First, let’s break down what carbohydrates actually are.
SPOOKTACULAR REASONS MOMS NEED A HALLOWEEN MASSAGE
ALL MASSAGES ARE 25% OFF UNTIL THE END OF OCTOBER!
As Halloween approaches, it’s time to dust off those costumes and prepare for a month filled with spooky shenanigans. But let’s be honest: while kids are dreaming of candy and ghosts, moms are navigating the real horrors of parenting. Between crafting the perfect costumes, attending endless school events, and keeping the house from looking like a haunted mansion, it’s enough to make anyone feel like they’ve been cursed! So, let’s talk about why every mom deserves a massage—because you’ve earned it!
KIELBASA-BARLEY SOUP
Art made this one for my visiting family - it was well received! Love this kielbasa option for soup season!
WHY MASSAGE ISN’T SCARY: A SPOOKTACULAR GUIDE
As Halloween creeps closer, thoughts of ghosts, ghouls, and terrifying monsters dance in our heads. But while you might be ready to face the creepy crawlies, the idea of getting a massage can still send shivers down your spine. Fear not, brave souls! Let’s bust those myths and uncover why massages aren’t scary at all—no haunted houses required!
KALE SALAD WITH APPLES & CHEDDAR
A quick weeknight salad recipe. We added shredded baked chicken for some extra protein, but you could also add things like quinoa, tofu, or other protein sources!
MEET OUR NEWEST TRAINER: PATRICK
Meet Patrick, our newest PFP trainer. Patrick, an NSCA-certified strength and conditioning coach, is excited to help you crush your goals!
CHICKEN CASSEROLE WITH MUSHROOMS & SPINACH
Another yummy recipe from NYT Cooking. Casseroles are great for the fall change in seasons!
5 TIPS FOR SUSTAINABLE HABIT CHANGE
Changing a habit, whether forming a new one or breaking an old one, can feel overwhelming, intimidating, and slow. With the right strategies, it is possible to make sustainable changes. Habit is about creating systems and setting yourself up for success. Here are five tips backed by psychology and behavior science to help you make positive changes in your habits.
LEMONY WHITE BEAN SOUP WITH GROUND TURKEY & GREENS
This NYT Cooking recipe was suggested by Coach Amanda and was a winner! Good for a weeknight.
MEASURING PROGRESS: BEYOND THE SCALE
Tracking your progress in the gym is an important thing to do so you can get stronger, feel healthier, and feel a sense of accomplishment in what you’re doing. But what does that look like? The truth is that there are so many ways to measure your progress, and this goes far beyond aesthetics or a number on the scale. I’m going to explain the many ways you can do this so you can ensure you’re getting the most out of your training physically and mentally.
PEARL COUSCOUS WITH CREAMY FETA & CHICKPEAS
This is a vegetarian recipe, great for a weeknight.
HOW LONG SHOULD YOUR TRAINING CYCLES BE?
When it comes to training, there's a certain point where your body will need some sort of change or variation from what you are currently doing. Why does this happen? Well, our bodies are very adaptable. This means that while something may seem difficult at first if you continue to do that same movement or training, your body will adjust, and it will become easier. This sounds great initially, although, as you have probably noticed, you reach plateaus in your training. Either you stop running that mile faster, or you can't lift that one more pound on the bar. So, what do we need to do to get the results we want? We have to slightly modify our training and add a new stimulus so our body can improve.
MOUSSAKA WITH ROASTED MUSHROOMS
This Moussaka with Roasted Mushrooms takes quite some time but it's delicious! Totally worth the effort!
MASTERS TRACK & FIELD
Every four years, the Olympics bring excitement as some of the world’s greatest track and field athletes compete for gold. The Paris Olympics did not disappoint! Check out this recap of the Masters of Track and Field!
CLASSIC POT ROAST
Who doesn’t love a classic pot roast? Now, this is not a “quick and easy” recipe, but it is a delicious one for fall. It is totally worth the effort and all that time in the oven.